A new study raises concerns about the link between daytime sleepiness and overall health in middle-aged and older adults. While many people take naps to make up for poor nighttime sleep, the Daily News reports that long or irregular daytime naps may be a sign of deeper health problems.
Experts say good sleep is essential for both the body and the mind. Adults should aim to get 7 to 9 hours of sleep each night, but that becomes harder as people age. As a result, some people nap during the day, but now research suggests that this habit may be dangerous for long-term health.
Why Is Sleep So Important?
Getting enough sleep helps prevent serious health problems such as:
- Heart disease
- Stroke
- High blood pressure
- Type 2 diabetes
According to the Centers for Disease Control and Prevention (CDC), proper sleep also supports mental health and can reduce the risk of memory problems.
As people get older, they may find it harder to sleep at night, so they try to recover with daytime naps. But the new study shows that these naps might not always be helpful—especially if they’re too long or happen too often.
What the New Study Found
The study was presented at Sleep 2025, a major sleep conference held in Seattle, Washington. Researchers looked at data from 86,565 people with an average age of 63. None of the participants worked night shifts, and they all wore wrist devices to track their sleep and activity for seven days.
Here’s what they discovered:
- Most naps happened between 9 and 11 am (34%).
- Other naps were recorded between 11 am–1 pm (10%), 1–3 pm (14%), 3–5 pm (19%), and 5–7 pm (22%).
- The average nap duration was about 24 minutes.
- During the 8-year follow-up, 2,950 people (3.4%) died.
- Those who died took longer naps and had more irregular nap patterns, especially between 11 am and 3 pm.
Dr. Emer MacSweeney, a sleep expert not involved in the study, explained that these nap habits may signal hidden health problems, not cause them. She said it’s important to look at sleep patterns across the full 24-hour day, not just at night.
Why Might Naps Be Linked to Poor Health?
Health experts believe that frequent or long naps might be a warning sign of conditions like:
- Dementia
- Metabolic issues
- Inflammation
- Poor nighttime sleep
Other studies have found that short naps can lower blood pressure, but long naps are often connected with high BMI, large waist size, and high blood sugar. Dr. Kanwar Kelley, who was also not involved in the study, says naps might be needed by people who already have low energy due to health problems. This makes it harder to say if napping causes health issues or is a result of them.
Dr. MacSweeney added that excessive sleepiness during the day may be a “clinical red flag” rather than a direct cause of death.
How to Improve Nighttime Sleep
Experts suggest simple steps to improve your nighttime sleep and avoid daytime naps:
- Stick to a sleep schedule – Go to bed and wake up at the same time every day.
- Avoid caffeine and alcohol – Especially later in the evening.
- Turn off screens before bed – Create a calm, relaxing bedtime routine.
- Get natural light during the day – This helps regulate your body clock.
- Treat health problems – Manage conditions like pain or breathing issues.
- Check for sleep disorders – Such as sleep apnea or restless legs syndrome.
- Exercise regularly – But not too close to bedtime.
If you still feel sleepy during the day even after good sleep habits, you should talk to a doctor or sleep specialist.
Are Daytime Naps a Health Warning?
- A large study links daytime napping in older adults with a higher risk of death.
- Long and irregular naps may reflect hidden health problems like dementia or sleep disorders.
- Naps aren’t always bad, but doctors should ask patients about their daytime sleep habits.
- Better nighttime sleep can help reduce the need for daytime naps and support overall health.
Napping may not always be as harmless as it seems. While a short rest can be refreshing, long or frequent naps could be early signs of deeper health problems. As research continues, one thing is clear: healthy sleep habits are key to a longer and healthier life.
