Daytime Naps and Their Unexpected Connection to Longevity

A newly released study indicates that frequent daytime napping may be associated with increased mortality rates among older adults, prompting a reevaluation of the benefits of midday sleep.

Presented at the SLEEP 2025 conference, which is the annual meeting of the Associated Professional Sleep Societies in Seattle, Washington, this research highlights the link between napping habits and mortality over an eight-year observation period.

Lead author Chenlu Gao, a postdoctoral research fellow at Massachusetts General Hospital in Boston, emphasized the study’s significance. According to Gao, this research helps fill a critical gap in our understanding of napping behavior. He noted that the duration, timing, and variability of daytime sleep could serve as important indicators of future health risks.

Study Overview and Participant Demographics

The comprehensive study examined a diverse group of 86,565 participants, with an average age of 63, all of whom maintained regular daytime work schedules. Participants were monitored via actigraphy, a method that tracks movement during sleep but does not assess brain activity.

Defining daytime napping strictly as sleep occurring between 9 a.m. and 7 p.m., researchers tracked participants for eight years. During this period, 5,189 of the participants, which accounts for about 6.0%, passed away.

Link Between Nap Duration and Mortality Rates

The findings revealed a concerning trend. Recent data indicated that longer naps, particularly those taken between 11 a.m. and 3 p.m., correlate with higher mortality rates. The researchers adjusted the results to account for various factors impacting mortality, including demographics, body weight, smoking habits, alcohol use, and overnight sleep duration.

Dr. Chelsie Rohrscheib, a neuroscientist and sleep specialist at Wesper in New York, provided additional insight. She commented that napping becomes problematic primarily when individuals use it to make up for inadequate nighttime sleep. Ensuring seven to nine hours of quality sleep is crucial for maintaining good health and minimizing the likelihood of serious health conditions such as heart disease and diabetes. Notably, Rohrscheib was not involved in this study.

Understanding Naps and Health Risks

It is important to note that the study does not conclusively prove that napping actively increases mortality risk. Gao highlighted that while the data suggests associations, one cannot definitively state that napping causes adverse health outcomes.

Furthermore, a potential limitation of the study stems from its reliance on movement detection rather than monitoring brain activity. This might have led to misclassifying quiet wakefulness as sleep.

Research defined daytime napping broadly, potentially including instances of actual sleep outside the intended parameters. This could skew perceptions of what constitutes a nap.

Excessive Daytime Napping as a Health Indicator

Additionally, excessive napping may indicate underlying health concerns, such as chronic diseases, system inflammation, or disturbances in circadian rhythms—all of which may elevate mortality risk. Rohrscheib pointed out that individuals who rely on daily naps might not be receiving adequate nighttime rest or might suffer from conditions that cause excessive daytime sleepiness.

Further analysis from Gao suggests the need for more research to explore causal relationships that could illuminate whether particular napping patterns benefit overall health. Monitoring napping habits could serve as an early identifier of potential health issues, allowing for timely interventions.

Recommendations for Healthy Napping

The American Academy of Sleep Medicine offers guidance for healthy adults, recommending naps be kept to a maximum of 20 to 30 minutes, ideally in the early afternoon. Short power naps can enhance alertness and boost daytime performance. However, experts warn that naps extending beyond 30 minutes may lead to feelings of grogginess upon waking, commonly referred to as sleep inertia. This phenomenon could negate the short-term benefits of napping.

The Takeaway on Napping Practices

Overall, these findings underscore the importance of moderation in napping habits. They suggest that napping patterns could serve as a potential window into larger health issues worth considering in conversations with healthcare providers.

As individuals rethink their daytime napping practices, recognizing the balance between rest and overall health will be crucial in sustaining longevity and quality of life.