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Competition Rules

Official Ruleset, Edition 3.1 — Ratified by the ICN Standards Committee

All sanctioned events must comply with these rules. Unsanctioned events are not prohibited; they are simply not recognized.

General Competition Standards

Approved Surfaces

Competition surfaces must meet ICN certification standards for firmness, thermal neutrality, and acoustic dampening. Competing on unapproved surfaces does not disqualify a performance but renders it ineligible for ranking points.

Judging Panel

Each sanctioned event requires a minimum of three Certified Nap Judges. At least one must hold Elite Somnolence Coach certification. Judges may not compete in events they are judging. Judges who fall asleep during judging are disqualified from that panel and required to complete a refresher course.

Prohibited Aids

Sedative substances of any kind are prohibited. White noise devices above 65 dB are prohibited. Weighted blankets are permitted up to 15% of body weight. Eye masks are permitted and encouraged. Mattress toppers must be declared before competition begins.

Scoring

Performances are scored on Onset (speed and smoothness of sleep onset), Depth (assessed via approved biometric monitoring), Maintenance (consistency of depth throughout the performance window), and Recovery (quality and composure of awakening). Sprint Nap carries additional weighting for Onset. Marathon Nap carries additional weighting for Maintenance.

Discipline-Specific Rules

Sprint Nap (Under 20 Minutes)

  • Performance window: 4–20 minutes from authorized start signal
  • Competitor must achieve Stage 2 sleep or deeper within 8 minutes or performance is scored Did Not Nap (DNN)
  • Recovery phase: competitor must reach full wakefulness within 90 seconds of the end signal without assistance
  • Grogginess deductions apply if competitor requires more than 90 seconds or exhibits confusion lasting more than 2 minutes

Marathon Nap (4+ Hours)

  • Minimum duration: 4 hours from confirmed sleep onset
  • Brief arousals (under 90 seconds) are permissible without penalty if the competitor returns to sleep without leaving the competition surface
  • Competitor may not receive external stimulation, conversation, or physical contact during the performance
  • Pre-competition preparation window: up to 45 minutes of resting (not sleeping) is permitted before the start signal

Relay Nap (Team Event)

  • Teams: 4 competitors, sequential
  • Each competitor completes a Sprint Nap (4–15 minutes) before signaling the next competitor via approved non-verbal method
  • The team may not achieve full simultaneous wakefulness during handoffs — at least two team members must remain asleep at all transition moments
  • Approved non-verbal signals: gentle arm placement, proximity warming, or the approved ICN Relay Signal Card (available from the Institute)
  • Disqualification: any verbal communication during handoff, full-team awakening, or use of an alarm of any kind

Questions about rule interpretation should be directed to the Standards Committee. The Committee's ruling is final. The Committee is aware that some rulings have been controversial. The Committee stands by them.