The Built-in Performance Enhancer You Didn’t Know you Had

Caffeine can mask fatigue. Unfortunately, it can’t fix decision making or enhance recovery. It definitely can’t replace what Dr. Michael Grandner calls “one of the most powerful performance enhancers available to athletes.”

The secret? Strategic napping.

The Science of Power Naps

“For most people,” Dr. Grandner explains, “naps can improve mental and physical speed, reaction time, focus — all that stuff. You get benefits from it.”

But timing is everything.

Two Types of Performance Naps

The Power Nap (20–30 minutes)

The power nap is designed for quick performance enhancement. By staying under 30 minutes, you avoid deep sleep while getting immediate benefits in alertness, reaction time, and mental clarity. Think of it as a performance tuneup.

The Recovery Nap (90–120 minutes)

This longer nap allows you to complete a full sleep cycle, making it ideal for physical recovery and memory consolidation. It’s particularly powerful for athletes training multiple times per day or recovering from intense sessions.

Why Timing Matters

Dr. Grandner reveals a crucial insight: “The earlier you are in the day, the less sleep pressure you have built up. So at the end of the day, you have all your sleep pressure build up, you get into your deep sleep faster.”

This means morning and early afternoon naps can be longer without the grogginess that often comes from waking from deep sleep. As the day progresses, shorter naps become more effective.

Making Naps Work For You

The key to effective napping isn’t just closing your eyes — it’s creating the right conditions. Find a quiet, dark space with a comfortable temperature. Stay consistent with your timing and location. Most importantly, treat your nap as seriously as any other part of your training.

Monitor your results carefully. Pay attention to how different nap lengths and times affect your performance. Some athletes find morning naps energizing while others prefer early afternoon. The key is finding your optimal pattern.

The Bottom Line

Don’t wait until you’re exhausted to consider napping. As Dr. Grandner puts it, “Why simulate sleep with a stimulant when you can just get the sleep?”

Your Challenge This Week

Schedule three strategic 20-minute naps this week. Keep them at the same time each day, and document how they affect your performance. Pay particular attention to timing and environment.

Remember: The best athletes aren’t pushing through fatigue — they’re strategically managing their energy.

Want more sleep insights?

This is just the tip of the iceberg. I did a full podcast interview with Dr. Grandner where we dive deep into sleep protocols for athletes. We talk more about naps, how to condition your bed to make you tired, and how to see if you may have a sleep disorder.

Check it out here:

• YouTube

• Spotify

• Apple Podcasts

Subscribe to it here: https://exponentialathlete.beehiiv.com/subscribe

Book Recommendation

Why We Sleep — https://amzn.to/43fvqcO

This book scared the shit out of me. It made me make some serious changes around my sleep hygiene. In this “compelling and utterly convincing” book, preeminent neuroscientist and sleep expert Matthew Walker provides a revolutionary exploration of sleep, examining how it affects every aspect of our physical and mental well-being. Charting the most cutting-edge scientific breakthroughs, and marshalling his decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood and energy levels, regulate hormones, prevent cancer, Alzheimer’s and diabetes, slow the effects of aging, and increase longevity. He also provides actionable steps towards getting a better night’s sleep every night.