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A large-scale study presented at the SLEEP 2025 conference has cast doubt on the long-touted benefits of the afternoon nap, revealing that regular daytime napping—especially when naps are long or irregular—may be associated with a higher risk of early death among middle-aged adults.
The research tracked the sleep habits of over 86,000 healthy, middle-aged participants who did not work night shifts and had no major illnesses at the study’s outset. Using actigraphs—watch-like devices that monitor movement and rest—researchers recorded participants’ sleep patterns for a week. Daytime naps were defined as any sleep occurring between 9 a.m. and 7 p.m., with the average nap lasting about 24 minutes.
Over an 11-year follow-up period, nearly 5,200 participants died. The study found that those who regularly took longer or more irregular naps, particularly between late morning and early afternoon, were up to 20% more likely to die prematurely compared to those who did not nap at all. Even after adjusting for factors such as smoking, alcohol use, and total sleep duration, inconsistent napping routines were linked to a 14% higher risk of death, while napping between 11 a.m. and 1 p.m. was associated with a 7% increased risk.
Napping as a Health Warning Sign
Experts caution that frequent daytime naps may not be the root cause of increased mortality but could serve as a red flag for underlying health issues. “Napping may signal poor nighttime sleep or early signs of more serious health problems like heart failure, dementia, or undiagnosed sleep disorders,” explained Professor James Rowley from Rush University Medical Center in Chicago. Lead researcher Professor Chenlu Gao from Harvard Medical School added, “It’s not just whether someone naps, but how long, how often, and when they nap that could give us early warning signs of health risks.”
Potential Health Implications
Scientists suggest that long or irregular daytime naps may disrupt the body’s circadian rhythm—the internal clock that regulates sleep, hormones, digestion, and brain activity. Some experts also believe excessive daytime sleep could interfere with the brain’s ability to clear waste, potentially increasing vulnerability to conditions like Alzheimer’s disease.
Should You Stop Napping?
Short, occasional naps—especially when you are sleep-deprived—can still offer benefits. However, if you find yourself needing a nap every day or feeling excessively sleepy despite a full night’s rest, it may be wise to consult a healthcare professional. “Consistent daytime drowsiness is not normal,” says Professor Gao. “It may be your body’s way of telling you that something else is wrong.”
Key Takeaways
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Longer, irregular, or midday naps may increase the risk of early death.
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Frequent daytime napping could be a sign of underlying health issues.
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Short, occasional naps are not necessarily harmful, but persistent daytime sleepiness should be discussed with a doctor.
Disclaimer:
This article is based on recent research findings and is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. The study discussed is observational and does not establish causation; further research is needed to fully understand the relationship between daytime napping and health outcomes.
