As a coach, I’ve worked in programs where early morning activities—whether workouts, practices, or meetings—were simply a necessity. Facilities like weight rooms and indoor spaces are often shared among multiple teams, and scheduling can quickly become a game of give-and-take. With a team as large as football, managing 95–125 athletes while also minimizing conflicts with other teams and academic responsibilities means that 6:00 am sessions are a reality we accept. It’s not ideal, but it’s often the best way to keep the entire team together, building chemistry and camaraderie while maximizing resources. In these cases, the net benefits must all be weighed.

‍

Yet, while morning sessions are a logistical solution, they come with significant challenges—especially for our athletes. Balancing their athletic demands with academic expectations is no small task. Some nights are filled with homework, studying for tests, or finishing major projects, leaving little time for sleep. Add a 5:30 am alarm to that equation, and it becomes clear that we need to do more than manage workouts; we need to actively help our athletes manage their recovery. That’s where a structured nap protocol becomes critical.

‍

If you want to skip ahead, check out the XA Score Nap Protocol for Athletes at the bottom of this article. It outlines a simple, science-backed strategy to help your athletes incorporate effective naps into their daily routines.

‍

Napping: A Key to Recovery and Performance

It’s tempting to adopt a “take it when I can get it” mindset with naps, but that approach often leads to oversleeping, grogginess, and disrupted nighttime rest. Instead, naps should be approached with the same intentionality as meal planning or workout scheduling. Based on established sleep science, short naps of 20–30 minutes are ideal for boosting alertness and reducing sleep debt without interfering with the body’s circadian rhythm (National Sleep Foundation). For athletes with greater flexibility in their schedules, longer naps of 90–120 minutes allow for a full sleep cycle, which enhances recovery and cognitive function.

‍

To get the most out of napping, encourage athletes to plan their nap schedule as part of their daily or weekly routine. Just as they wouldn’t skip meals or workouts, consistent nap planning ensures recovery opportunities aren’t left to chance and helps align naps with their academic and training priorities.

‍

Structured naps can enhance memory consolidation and cognitive function, as supported by findings from the Sleep Foundation.

‍

What’s important is timing. Science consistently shows that naps taken too late in the afternoon can disrupt nighttime sleep quality. Instead, coaches should encourage athletes to nap in the early afternoon—between 1:00 pm and 3:00 pm—when the body naturally experiences a dip in alertness. It’s also worth reminding athletes that naps are not a replacement for regular sleep; they’re a tool to enhance recovery when nighttime sleep falls short, which is often the case for those waking up before dawn for morning workouts.

‍

For more on building winning sleep habits and cultivating a team-wide sleep culture, I highly recommend exploring our article, “Winning Sleep Habits in Athletics: Develop and Grow Your Program’s Sleep Culture.”

‍

When to Get a Longer Nap

When considering nap durations beyond the typical 20–30 minutes, it’s essential to understand the implications of longer naps and how they align with the body’s sleep architecture. Here’s what the literature suggests:

‍

Full Sleep Cycle Naps (90–120 Minutes):

• Duration and Structure: A complete sleep cycle lasts approximately 90 to 120 minutes, encompassing both non-REM and REM sleep stages. Napping for this duration allows the body to progress through all sleep stages, potentially offering restorative benefits similar to nighttime sleep. 
• Benefits: Completing a full sleep cycle during a nap can enhance memory consolidation, creativity, and mood. It may also reduce sleep inertia upon waking, as individuals are more likely to awaken during lighter sleep stages. 
• Considerations: While longer naps can be beneficial, they require a significant time commitment and may interfere with nighttime sleep if taken too late in the day. It’s generally recommended to schedule such naps earlier in the afternoon to minimize potential disruptions to nocturnal sleep patterns. 

From a coach's perspective, this is where we can guide athletes to plan. If one or two days a week their schedule allows for this, we can lead our athletes to put it in their weekly schedule. Make it part of their total routine. Like everything we do, we are after the results of consistent, stackable habits and work. This is no different. 

‍

Recommendations from Dr. Matthew Walker:

‍

Dr. Matthew Walker, a renowned sleep scientist, emphasizes the importance of aligning nap durations with the body’s natural sleep cycles. He suggests that while short naps (10–20 minutes) can boost alertness, longer naps approaching 90 minutes allow for a full sleep cycle, providing deeper restorative benefits without the grogginess associated with waking from deep sleep. 

‍

Key Takeaways:

• Nap Duration: For a full sleep cycle nap, aim for 90–120 minutes to experience comprehensive restorative benefits.
• Timing: Schedule longer naps in the early afternoon to prevent interference with nighttime sleep.
• Individual Differences: Be mindful of personal sleep needs and how longer naps may affect your overall sleep pattern.

‍

In summary, while short naps are effective for a quick boost in alertness, longer naps of 90–120 minutes can provide the benefits of a full sleep cycle. However, it’s crucial to consider the timing and individual factors to ensure they complement, rather than disrupt, your overall sleep health.

‍

The Coach’s Role: From Awareness to Ownership

As coaches, we play a pivotal role in educating our athletes about the value of structured recovery habits like napping. Encouraging them to take ownership of their sleep means giving them the tools to understand why and how to incorporate naps into their busy schedules. This involves more than just telling them to “take a nap” after morning workouts—it’s about teaching them the science of sleep and how small, consistent actions build readiness for both performance and academic success.

‍

Know this: every program has a sleep culture, whether you acknowledge it or not. We recommend a process such as ours to define and monitor it so it can be evaluated and improved. Doing so has a cascading effect that impacts every aspect of an individual's physiological system. “Sleep is the foundation of mental health, physical health, and performance.” - Dr. Andrew Huberman.

‍

One of the most impactful ways to guide your athletes is by fostering awareness that leads to action. At XA Score, we focus on helping athletes reflect on their sleep and recovery metrics as part of their daily check-ins. This self-awareness is the first step toward creating ownership of their habits, allowing athletes to make informed decisions about their readiness and recovery. Coaches can learn more about transforming awareness into ownership by reading “Transforming Awareness Into Ownership: The Coach’s Role in Fostering Championship-Level Athlete Readiness.”

‍

Making the Most of Morning Workouts

Morning workouts may be a logistical necessity, but they don’t have to come at the cost of your athletes’ well-being. By helping them integrate structured naps into their daily schedules, you not only mitigate the challenges of early wake-ups but also set them up for greater success in every aspect of their lives. The key is to be proactive. Start the conversation with your athletes about the value of napping. Teach them how to approach recovery with purpose. Model these habits within your program, and watch as these small adjustments begin to pay dividends—not just in performance but in their overall readiness and resilience.

‍

The XA Score Nap Protocol for Athletes

To help your athletes balance early mornings and recovery, follow these steps to integrate a structured, science-backed nap protocol into their routine:

• Use XA Score Daily Check-ins
  • Encourage athletes to log their daily Sleep, Soreness, and Readiness scores in the app. This data provides insight into when they might benefit most from a nap and helps track trends over time.
• Schedule Naps Intentionally
  • For a quick energy boost, recommend naps of 20–30 minutes.
  • For deeper recovery, suggest longer naps of 90–120 minutes to complete a full sleep cycle.
  • Always schedule naps in the early afternoon (1:00–3:00 pm) to align with natural circadian rhythms.
  • **Encourage athletes to include naps as part of their daily or weekly routine, much like meals or workouts. Consistent planning helps avoid missed opportunities for recovery and ensures naps don’t interfere with other priorities, such as academics or training.
• Create an Ideal Napping Environment
  • Athletes should nap in a quiet, dark, and cool room.
  • Sleep masks and earplugs can help reduce distractions, especially in shared living spaces.
• Avoid Oversleeping
  • Remind athletes that oversleeping can disrupt their circadian rhythm and nighttime rest. Consistency is key—help them plan their nap schedule like they would meals or workouts.
• Educate on the Science of Sleep
  • Use XA Score’s personalized insights to show athletes how their sleep habits impact readiness and performance. Share team-wide trends to foster a culture of accountability.
  • ‘Coffe Naps’ - Consider consuming a moderate amount of caffeine immediately before napping. Since caffeine takes about 20 minutes to take effect, this strategy can enhance post-nap alertness by combining the restorative effects of a nap with the stimulating effects of caffeine.
• Monitor and Adjust
  • Review nap trends and readiness data weekly with your athletes. Use this information to make adjustments to their recovery strategies as needed.

‍

By implementing this protocol, you’ll not only help your athletes maximize their recovery but also cultivate habits that support their long-term success.

‍

Sources:

• Dr. Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

• National Sleep Foundation, “The Science of Napping” (sleepfoundation.org)

• Huberman Lab, “How to Structure Your Sleep” (hubermanlab.com)

‍

Learn More:

• Why Full Sleep Cycles Matter: Dr. Matthew Walker

• Best Nap Practices for Athletes: Sleep Foundation

‍