This is shocking.
If your afternoon naps often stretch into several hours, it may be a sign that your nighttime sleep habits need adjustment. According to the Sleep Foundation, the most effective nap lasts between 20 to 30 minutes. This brief rest period helps refresh the mind without entering deep sleep, which can lead to grogginess upon waking. Science suggests that naps exceeding this timeframe—especially those over 30 minutes—could have negative effects on adult health.
A recent study published in the journal Sleep linked certain daytime napping habits to an increased risk of death in middle-aged and older adults. The study observed more than 86,000 people between the ages of 43 and 79, all of whom followed regular daytime work schedules. Participants wore actigraphic wrist devices to monitor their sleep patterns over a seven-day period. Naps were recorded as any sleep occurring between 9 a.m. and 7 p.m. Researchers also factored in lifestyle details such as smoking, alcohol use, BMI, and nighttime sleep habits.
Over an 11-year follow-up, six percent of the participants—around 5,189 individuals—died. The data revealed that participants napped for a median of 40 minutes per day. Longer naps, inconsistent nap durations, and a higher frequency of naps taken around noon and early afternoon were associated with increased mortality risk. The study showed that 34% of naps happened between 9 and 11 a.m., with the rest spread throughout the afternoon hours.
Lead researcher Chenlu Gao, from Massachusetts General Hospital, expressed surprise at how common napping was among older adults and how much variation there was in the timing and duration of naps. The study emphasized that irregular or extended daytime sleep, especially concentrated in midday hours, may signal underlying health risks, even when accounting for other contributing factors.
While short naps can be a helpful way to recharge, experts caution against using them as a regular substitute for a full night’s rest. A 2024 survey by the American Academy of Sleep Medicine found that nearly half of Americans nap to combat daytime drowsiness. Still, doctors recommend that adults aim for at least seven hours of nightly sleep to maintain proper cognitive and physical function. If daily napping is needed to stay alert, it may be time to consult a healthcare provider about potential sleep issues.
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