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A 90-minute nap during Ramadan fasting improves time-motion metrics, reduces physiological strain, and enhances mood in professional soccer players during small-sided games.

A 90-minute nap (N90) during Ramadan fasting significantly increased total distance covered (p=0.011) and low/moderate-intensity running distances (p=0.005 and p=0.016) during small-sided games, while reducing resting heart rate (p=0.021), mean heart rate (p=0.006), and relative exercise heart rate (p=0.010). It also improved vigor (p<0.001), reduced fatigue (p=0.034), and lowered perceived exertion (p=0.010) compared to no nap.

Last updated: Aug 1, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score44/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Does pretraining napping improve time-motion metrics and psychophysiological responses during small-sided games in Ramadan-fasted professional soccer players?

observational

Kerkeni M, Ammar A, Boukhris O, Hbaieb E, Kerkeni M, Zmijewski P, Chtourou H, Aziz AR, Jahrami H, Turki M, Trabelsi K · Journal of sports sciences (2026)

Participants: N/A
Duration: Third week of Ramadan (one week before and during)
Intervention: 90-minute nap (N90) before small-sided soccer games during the third week of Ramadan fasting
Outcome: Time-motion metrics (total distance, low/moderate-intensity running), physiological strain (resting HR, mean HR, relative exercise HR), perceived exertion (RPE), mood states (vigor, fatigue), daytime sleepiness
Effect Size: N/A (p-values reported, no effect sizes given)
Population: 18 male professional soccer players (mean age 21.9 ± 1.5 years, estimated VO2max 55.1 ± 3.2 mL·kg⁻¹·min⁻¹) during Ramadan fasting

Result:

PubMed: 42523007DOI: 10.1080/02640414.2026.2702738

Mechanism Graph

Nap reduces daytime sleepiness before exercise
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Lower sleepiness improves mood and reduces perceived fatigue
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Enhanced recovery and reduced physiological strain (lower HR) during exercise
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Result: Greater running performance and lower perceived exertion

Limitations

  • ⚠Small sample size (n=18) limits generalizability
  • ⚠Nap duration was monitored via wrist sleep tracker, which may have limited accuracy compared to polysomnography
  • ⚠Only one nap duration (90 minutes) was tested, so optimal nap length is unknown

Frequently Asked Questions

Does napping during Ramadan improve soccer performance?▼

Yes, a 90-minute nap before small-sided games increased total distance covered and running at low/moderate intensities, while reducing heart rate and perceived exertion in professional players.

How does a nap affect physiological strain during fasting?▼

The nap lowered resting and mean heart rates during exercise, indicating reduced cardiovascular strain, and also decreased perceived exertion.

What mood changes were observed after napping?▼

Players reported greater vigor and lower fatigue after the nap compared to no nap, along with reduced daytime sleepiness.

Was blood lactate affected by napping?▼

No significant difference in post-exercise blood lactate was found between nap and no-nap conditions during Ramadan fasting.

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References

  1. 1.Kerkeni M, Ammar A, Boukhris O, Hbaieb E, Kerkeni M, Zmijewski P, Chtourou H, Aziz AR, Jahrami H, Turki M, Trabelsi K. "Does pretraining napping improve time-motion metrics and psychophysiological responses during small-sided games in Ramadan-fasted professional soccer players?." Journal of sports sciences, 2026. PMID: 42523007 DOI: 10.1080/02640414.2026.2702738
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.