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Napping

CountryLiftin

CountryLiftin

Well-known member
Okay, so I don't know if this is the right place. But what is the general consensus on napping verses no sleep versus full sleep (8ish hours)

Does a nap impact your growth and healing?

Are their any studies on sleep like this? I know being a college student alot of times I will sleep around 5 hours a night. But sometimes sneak in another hour later in the morning. I would like to shoot for 7-8.
 
Depending on your body 6-9 hours is the norm for people. Everyone's different.

There's a great study out there on naps and they found that 'cat' naps are actually good for you as long as its under 30 minutes. You'll feel refreshed and more awake and alert after. After 30 minutes your body starts to release chemicals for sleep and within 45 minutes to an hour you enter the rem cycle and if sleep is disrupted during this it can cause youto feel groggy and sleepy for the rest of the day. So basically keep your naps short and shoot for 6 hours of sleep if you can
 
Okay cool thats what I typically try to do, lol. I feel awesome on 7 hours. will continue naps when I can.

Any studies on napping post workout after a few hours? versus other times in the day? or pre workout. I feel like sleep is one of the least studiest aspects of health in the fitness world.
 
Don't quote me by I believe a nap or sleepin after a workout might mess with protein absorption.
For the cat naps there really won't be any benefit to muscle repair but the drop in cortisol levels and extra energy can go a long way in helping repair muscles in the long run so if say a quick nap after a workout could do wonders and then shoot for 6+ hours of good sleep if you can manage it
 
Awesome. I was thinking like post meal so your body has already absorbed nutrients and can put them into direct use. Perhaps?
 
CountryLiftin said:
Okay cool thats what I typically try to do, lol. I feel awesome on 7 hours. will continue naps when I can.

Any studies on napping post workout after a few hours? versus other times in the day? or pre workout. I feel like sleep is one of the least studiest aspects of health in the fitness world.
Click to expand...

There are TONS of sleep studies, TONS... Just apply the results of the studies to the benefits of recovering from working out or a boost in hormones for pre workout etc...

- Valdez
 
Valdez said:
There are TONS of sleep studies, TONS... Just apply the results of the studies to the benefits of recovering from working out or a boost in hormones for pre workout etc...

- Valdez
Click to expand...

Well point me in the direction then. I am well aware of the volume of studies but am looking for applications in fitness/bodybuilding and specifically targeted at short sleep sessions at different times and intervals. Not really seeing a lot. You can apply results up to a certain degree, but eventually you need specific testing and results and not just comparative analysis.

I have read several articles, but I was wondering if anyone could provide a direct link to something additional. Not trying to be an ass at all by the way.
 
Sure man check out pubmed search term naps... You kinda have to sift through the studies to see what would be beneficial in the field of working out etc...

I saw a few on there about naps and hormone balance which is obviously important in our setting, recovery, metabolism and so on...

I don't know if they have a specific study on bodybuilding, protein shakes and napping because the funding wouldn't be there but if you apply benefits read in the study towards goals, you may find that helpful.

Good luck man

- Valdez
 
Also, look up biphasic and polyphasic sleeping.

Just wrote a little article on sleep and recovery. It's basic, but perhaps worth a little look. Invalid Link Removed
 
CountryLiftin said:
Okay, so I don't know if this is the right place. But what is the general consensus on napping verses no sleep versus full sleep (8ish hours)

Does a nap impact your growth and healing?

Are their any studies on sleep like this? I know being a college student alot of times I will sleep around 5 hours a night. But sometimes sneak in another hour later in the morning. I would like to shoot for 7-8.
Click to expand...

full sleep is better, you go through cycles in sleep and it should be a full sleep. a nap will be not very effective but better then nothing.
 
Valdez thank you very much.


T AD haven't seen you in a while. Thanks for the link. I'll check it out. While I do have a good grasp on the basics I was curious if there had been a study done such as the one I mentioned. Maybe I can look into it.

Thanks for the replies guys.
 
Blergs said:
full sleep is better, you go through cycles in sleep and it should be a full sleep. a nap will be not very effective but better then nothing.
Click to expand...

In my readings on sleep, which ironically do not put me to sleep, I've learned that if one were to go into phasic sleep patterns, the rate at which the brain goes into that deeper sleep will rise dramatically once the body becomes accustomed to it. You can literally train yourself to fall asleep as you hit the pillow and be within REM sleep in 5-10 minutes or less. The truly "deep" sleep is beyond that, when things shut down the most and the autonomic nervous system kicks into really high gear to get you rolling on the recovery.

When I was in college, I'd make a habit of taking a power nap at around 1pm each day. I'd only sleep for maybe an hour, but man did it ever feel good. I woke completely rested and quite hungry. That's quick recovery needing fuel right there!
 
i usually get close to 8 hours of sleep if not a bit more.....but my saturday afternoon naps are amazing...i don't care about studies or if it helps with muscle growth...putting my feet up for about an hour at 4pm on a saturday afternoon feels sooo good

but if your not sleeping at night, it could throw a lot of things out of wack, not just recovery
 
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