Afternoon siestas potentially indicate health concerns
Lack of Quality Sleep and Duration, Plus Napping, Pose Health Risks
Getting a good night's sleep and limiting daytime snoozing is vital for maintaining physical and mental well-being.
Most people know that adults should be getting 7 to 9 hours of sleep each night. However, it can be a struggle, especially as we age. To compensate, many of us hit the snooze button on our alarm clocks and catch some zzz's during the day.
But a new study suggests that this might not be the best idea for your health. Research indicates a link between daytime napping, particularly longer naps and those around midday, and increased risk of death from any cause.
The Centers for Disease Control and Prevention (CDC) recommend that adults aim for 7 to 9 hours of sleep per night to prioritize their health. Receiving adequate sleep lowers a person's risk of developing numerous health conditions, including type 2 diabetes, heart disease, stroke, and obesity.
As we grow older, it becomes increasingly difficult to snooze soundly through the night. Some individuals resort to daytime napping in an effort to make up for lost sleep. However, recent data from a large-scale study indicates that this might not be the solution to restless nights.
This study, presented at Sleep 2025 - the 39th Annual Meeting of the Associated Professional Sleep Societies (APSS) - found a connection between daytime napping, especially around the middle of the day, and an elevated risk of all-cause mortality in middle-aged and older adults.
Though the study cannot prove a definitive causal link, the findings suggest that further research is required into the possible ties between daytime napping and health concerns, particularly in older adults.
Dr. Emer MacSweeney, CEO and consultant neuroradiologist at Re:Cognition Health, told Medical News Today, "These findings are significant because they suggest that daytime napping patterns could serve as early markers of declining health or disrupted sleep architecture in older adults."
"Previously, research has primarily focused on nighttime sleep duration and quality," MacSweeney added. "This study expands the scope by identifying the timing, length, and variability of naps as potential indicators of all-cause mortality risk."
The study tracked over 86,000 adults using wearable devices and found that certain napping patterns were significantly associated with higher mortality risks.
- Long naps: Regular naps that exceeded 30 minutes were tied to higher mortality rates. This association is consistent with previous findings linking long naps to issues like obesity, hypertension, and heart disease.
- Irregular and variable nap durations: Unpredictable napping schedules and significant day-to-day variations in nap length were associated with increased risks, possibly due to the disruption of circadian rhythms and hidden health issues.
- Midday-heavy napping: Participants who napped most frequently during the midday window (approximately 11 a.m. to 3 p.m.) had greater mortality risks, even after adjusting for other lifestyle and health factors.
Scientists hypothesize that these hazardous napping patterns might reflect underlying health issues, such as poor nighttime sleep quality, circadian misalignment, cardiovascular disease, or metabolic disorders, rather than naps directly causing harm.
For instance, a 2022 study involving 360,000 individuals demonstrated that frequent napping was linked to increased risks of hypertension and stroke, supporting the notion that napping might serve as a marker of ill health.
If you're struggling to get enough nighttime sleep, Dr. MacSweeney recommends adopting evidence-based measures to enhance your shut-eye, such as:
- Setting a consistent sleep schedule, even on weekends
- Limiting caffeine and alcohol, especially in the evening
- Creating a soothing bedtime routine, sans screens and overstimulation
- Increasing daytime exposure to natural light to boost circadian rhythms
- Managing medical conditions, such as heart failure or respiratory problems, that may disrupt sleep
- Treating underlying sleep disorders, such as sleep apnea or restless legs syndrome
- Exercising regularly, but steering clear of vigorous activity close to bedtime
"If excessive sleepiness persists despite good sleep hygiene, a clinical sleep assessment is recommended," Dr. MacSweeney cautions. "Establishing good sleep habits may help you maintain healthier, longer sleep."
- The study on daytime napping patterns and health risks, presented at the APSS, linked certain napping patterns with higher mortality risks in middle-aged and older adults.
- Long naps that exceeded 30 minutes were observed to be associated with higher mortality rates, consistent with previous findings on their links to health issues like obesity, hypertension, and heart disease.
- Unpredictable napping schedules and significant day-to-day variations in nap length were found to be associated with increased risks, possibly due to the disruption of circadian rhythms and hidden health issues.
- Midday-heavy napping was associated with greater mortality risks, even after adjusting for other lifestyle and health factors.
- Scientists speculate that these harmful napping patterns might indicate underlying health issues, such as poor nighttime sleep quality, circadian misalignment, cardiovascular disease, or metabolic disorders.
- A 2022 study supports the idea that napping could be a marker of ill health, as it linked frequent napping to increased risks of hypertension and stroke.
- Dr. MacSweeney recommends adopting evidence-based measures to improve sleep, such as maintaining a consistent sleep schedule, limiting caffeine and alcohol, creating a relaxing bedtime routine, increasing daytime exposure to natural light, managing medical conditions, treating underlying sleep disorders, exercising regularly, and avoiding vigorous activity close to bedtime.
- If excessive sleepiness persists despite good sleep hygiene, Dr. MacSweeney suggests seeking a clinical sleep assessment to help maintain healthier, longer sleep.
