部分睡眠剥夺后午饭后小睡可改善运动员的身体机能，减少肌肉和氧化损伤。
Improved Physical Performance and Decreased Muscular and Oxidative Damage With Postlunch Napping After Partial Sleep Deprivation in Athletes.
出版信息
Int J Sports Physiol Perform. 2020 Feb 4;15(6):874-883. doi: 10.1123/ijspp.2019-0308. Print 2020 Jul 1.
PURPOSE
To investigate the effects of napping after partial sleep deprivation (PSD) on reaction time, mood, and biochemical response to repeated-sprint exercise in athletes.
METHODS
Nine male judokas performed 4 test sessions in a counterbalanced and randomized order. Participants accomplished 1 control session after a normal sleep night (NSN) and 3 after PSD with (1) no nap, (2) ∼20-min nap (N20), and (3) ∼90-min nap (N90) opportunities. Test sessions included the running-based anaerobic sprint test, reaction time, Hooper index, and Epworth Sleepiness Scale. Muscle-damage biomarkers and antioxidant status were evaluated before and after exercise.
RESULTS
PSD decreased maximum (P < .001, d = 1.12), mean (P < .001, d = 1.33), and minimum (P < .001, d = 1.15) powers compared with NSN. However, N20 and N90 enhanced maximum power compared with PSD (P < .05, d = 0.54; P < .001, d = 1.06, respectively). Minimum power and mean power increased only after N90 (P < .001, d = 1.63; P < .001, d = 1.16, respectively). Epworth Sleepiness Scale increased after PSD (P < .001, d = 0.86) and decreased after N20 (P < .001, d = 1.36) and N90 (P < .001, d = 2.07). N20 reduced multiple-choice reaction time (P < .001, d = 0.61). Despite performance decrement, PSD increased postexercise aspartate aminotransferase (P < .001, d = 4.16) and decreased glutathione peroxidase (P < .001, d = 4.02) compared with NSN. However, the highest performances after N90 were accompanied with lesser aspartate aminotransferase (P < .001, d = 1.74) and higher glutathione peroxidase (P < .001, d = 0.86) compared with PSD.
CONCLUSIONS
Napping could be preventive against performance degradation caused by sleep loss. A short nap opportunity could be more beneficial when the subsequent effort is brief and requires frequent decision making. However, a longer nap opportunity could be preventive against muscle and oxidative damage, even for higher performances.
目的
研究部分睡眠剥夺（PSD）后小睡对运动员重复冲刺运动时反应时、情绪和生化反应的影响。
方法
9 名男性柔道运动员以平衡和随机的顺序进行了 4 次测试。参与者在正常睡眠夜（NSN）后完成 1 次对照测试，在 PSD 后完成 3 次测试，分别为（1）无小睡、（2）20 分钟小睡（N20）和（3）90 分钟小睡（N90）。测试包括基于跑步的无氧冲刺测试、反应时、胡珀指数和埃普沃斯嗜睡量表。运动前后评估肌肉损伤生物标志物和抗氧化状态。
结果
与 NSN 相比，PSD 降低了最大（P<0.001，d=1.12）、平均（P<0.001，d=1.33）和最小（P<0.001，d=1.15）功率。然而，N20 和 N90 与 PSD 相比增强了最大功率（P<0.05，d=0.54；P<0.001，d=1.06，分别）。仅在 N90 后最小和平均功率增加（P<0.001，d=1.63；P<0.001，d=1.16，分别）。埃普沃斯嗜睡量表在 PSD 后增加（P<0.001，d=0.86），在 N20 和 N90 后减少（P<0.001，d=1.36；P<0.001，d=2.07）。N20 降低了多项选择反应时间（P<0.001，d=0.61）。尽管表现下降，但与 NSN 相比，PSD 增加了运动后天冬氨酸氨基转移酶（P<0.001，d=4.16）并降低了谷胱甘肽过氧化物酶（P<0.001，d=4.02）。然而，N90 后最高的表现伴随着较低的天冬氨酸氨基转移酶（P<0.001，d=1.74）和较高的谷胱甘肽过氧化物酶（P<0.001，d=0.86）。
结论
小睡可以预防睡眠不足引起的运动表现下降。当随后的努力是短暂的并且需要频繁做出决策时，短暂的小睡机会可能更有益。然而，较长的小睡机会可以预防肌肉和氧化损伤，即使表现更高。
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