Napping and athletic performance
Recent research by Botonis et al. (2021) has shown that midday napping improves cognitive and exercise performance post-nap regardless of nocturnal sleep duration. It is also associated with improved recovery and lower perceived exertion during exercise as well as decreasing generalised sleepiness.
How long is enough?
Long-term naps (>35-90min) appear to provide superior benefits when compared to short-term naps (<30mins).
Napping works best under well rested conditions (7-9hours of night-time sleep), however napping can help also help negate a poor nights sleep.