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Sleep Consolidation
Also called: motor memory consolidation, power nap, sleep, sleep spindles
Definition
Treating sleep as part of training, since Stage 2 NREM sleep spindles replay and lock in the day's practiced movement patterns, producing measurable next-day gains (about 20.5% speed and 18.7% accuracy) with no extra practice. The targets are 7-9 hours nightly, protecting the final hours of sleep, plus an optional 20-minute nap 3-5 hours after learning new material.