Vpliv dnevnega spanca na telesno in kognitivno zmogljivost športnikov - pregled literature : diplomsko delo

Činku, Ema (author), Hiti, Nina (mentor), Weber, Daša (comentor), Vauhnik, Renata (reviewer)

Uvod: Spanje ima ključno vlogo pri regeneraciji telesa, uravnavanju kognitivnih funkcij in hormonskem ravnovesju, zato je eden najpomembnejših dejavnikov športne zmogljivosti. Kljub temu raziskave kažejo, da športniki pogosto spijo manj od priporočene količine, kar vodi v slabšo zmogljivost, zmanjšano motivacijo in povečano utrujenost. Zaradi tega se v zadnjem času povečuje zanimanje za strategije optimizacije spanja, ki bi podprle regeneracijo in učinkovitost treninga. Ena od teh strategij je dnevni spanec, ki dokazano izboljša pozornost, telesno zmogljivost in občutek budnosti ter zmanjšuje utrujenost po napornih vadbah. Namen: Namen diplomskega dela je bil opredeliti učinke dnevnega spanca na telesne in kognitivne zmogljivosti športnikov. Metode dela: Opravljen je bil pregled literature z uporabljeno opisno metodo. Raziskava je potekala v podatkovni zbirki PubMed z izbranimi ključnimi besedami in zastavljenimi merili. Rezultati: V pregled je bilo vključenih šest randomiziranih nadzorovanih raziskav s časovnim okvirjem od leta 2018 do 2024. V štirih raziskavah so primerjali učinke dnevnega spanca z odsotnostjo tega, v dveh pa razliko med različno dolgimi obdobji dnevnega spanca. V eni od raziskav so proučevali učinke dnevnega spanja po predhodni noči delni omejitvi spanja. Rezultati kažejo, da dnevni spanec nima statistično značilnega vpliva na aerobno zmogljivost, medtem ko se pri anaerobni zmogljivosti kažejo pozitivni učinki. Kognitivne funkcije so se izboljšale v nekaterih raziskavah, predvsem pri testih pozornosti in reakcijskega časa, četudi rezultati niso popolnoma enotni. Subjektivno počutje se je po dnevnem spancu večinoma izboljšalo, saj so udeleženci poročali o manjši utrujenosti, boljši kakovosti spanja in manj stresa, zlasti po daljšem počitku. Razprava in zaključek: Na osnovi pregleda literature lahko sklenemo, da dnevni spanec, dolg od 25 do 60 minut, pozitivno vpliva na kognitivne in telesne zmogljivosti športnikov. Kljub ugodnim učinkom rezultati niso povsem enotni, zato so za bolj natančne ugotovitve potrebne še nadaljnje raziskave.

• Language: Slovenian
• Keywords: diplomska dela, fizioterapija, dnevni spanec, športna zmogljivost, kognitivne funkcije, regeneracija
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: ZF - Faculty of Health Sciences
• Place of publishing: Ljubljana
• Publisher: [E. Činku]
• Year: 2026
• Number of pages: 31 str.
• PID: 20.500.12556/RUL-178453
• UDC: 615.8
• COBISS.SI-ID: 266376195
• Publication date in RUL: 28.01.2026

Secondary language

• Language: English
• Title: The impact of daytime napping on physical and cognitive performance in athletes - a literature review : diploma work

Abstract

Introduction: Sleep plays a key role in body recovery, cognitive regulation, and hormonal balance, making it one of the most important determinants of athletic performance. However, research shows that athletes often sleep less than the recommended amount, leading to poorer performance, reduced motivation, and increased fatigue. This has led to an increased interest in sleep optimisation strategies to support recovery and training performance. One of these strategies is daytime nap, which has been shown to improve attention, physical performance, and alertness, and to reduce fatigue after strenuous exercise. Purpose: Purpose of this diploma work was to determine the effects of daytime napping on athletes' physical and cognitive performance. Methods: Overview of literature was carried out using descriptive method. The literature search was conducted in the PubMed database using selected keywords and predefined criteria. Results: Six randomised controlled trials with a time frame from 2018 to 2024 were included in the review. Four trials compared the effects of daytime nap with no nap, and two trials compared the difference between different lengths of daytime nap. In one study, they were interested in the effects of a daytime nap following partial sleep restriction the night before. The results show that daytime nap has no statistically significant effect on aerobic performance, while anaerobic performance shows positive effects. Cognitive function improved in some studies, especially in tests of attention and reaction time, although the results are not entirely uniform. Subjective well-being mostly improved after daytime sleep, with participants reporting less fatigue, better sleep quality, and less stress, especially after longer rest periods. Discussion and conclusion: Based on the results presented in this literature review, we can conclude that daytime naps of 25-60 minutes have a positive effect on cognitive and physical performance in athletes. Despite the beneficial effects, the results are not entirely uniform and further research is needed to make more precise conclusions.

• Keywords: diploma theses, physiotherapy, daytime nap, athletic performance, cognitive function, recovery