The research indicates that each additional nap taken during the day correlates with a 7% higher risk of death, while for every extra hour spent napping, the risk increases by 13%. Notably, morning nappers face a 30% greater mortality risk compared to those who nap later.
This doesn’t imply that napping itself is harmful. In fact, studies suggest that naps can enhance memory, concentration, and creativity. Countries like Spain, Italy, China, and Japan often embrace napping as a cultural norm. However, the lead researcher, Chenlu Gao from Mass General Brigham’s Department of Anesthesiology, noted that issues arise when napping becomes excessive or shifts to the morning hours.
Gao mentioned that frequent morning napping might indicate issues such as sleep apnea, depression, chronic pain, heart disease, or disruptions to one’s circadian rhythm. There’s also potential concern regarding a higher risk of Alzheimer’s disease, as irregular morning naps could be linked to declining brain health.
Importantly, she emphasized the distinction between correlation and causation. With the established link between napping patterns and mortality rates, she believes there’s a case for employing wearable devices to monitor daytime naps, aiming to predict health issues and mitigate decline.
The connection between napping behaviors and health is still underexplored, particularly among younger demographics, according to Gao, who is a research fellow with the Division of Sleep and Circadian Disorders at MGB.
While no conclusions could be drawn for younger adults from this study, it’s noted that workplace napping is often viewed negatively in the U.S. Yet, some professionals are starting to incorporate brief naps, or “microsleeps,” into their routines, especially where digital fatigue is prevalent.
Gao pointed out that for individuals struggling to stay alert, it’s crucial to identify the underlying reason—be it sleep apnea or lack of sleep.
Dr. Tony Cunningham, who leads the Center for Sleep and Cognition at Beth Israel Deaconess Medical Center, praised the study for its focus on health implications but urged caution before jumping to conclusions based on the findings.
He stated that napping isn’t inherently negative. In moderation, habitual napping can actually be constructive, particularly as part of an established sleep routine.
Cunningham explained that a person’s sleep habits evolve over time. Younger adults may struggle with adequate nighttime sleep due to work obligations, stress, hormonal changes, or disruptions from young children.
Once individuals reach their 80s, sleep often becomes less consistent. If an individual suddenly feels unrested despite napping, it could be a warning sign, he added. The length and timing of naps hold significance; lengthy afternoon naps could initiate a detrimental cycle, while he recommends keeping naps to 30 minutes or less.
Even a brief, six-minute nap can be helpful, he mentioned. For those experiencing menopause, needing to recharge could be understandable, but it’s essential that it doesn’t disrupt nighttime rest. People who regularly nap tend to experience substantial benefits.
In the study focused on older adults, Gao and her team examined initial napping patterns from 2005 and compared them with the same cohorts’ habits in 2025, analyzing how these factors may have influenced mortality risks.
They factored in elements such as medications, chronic issues, physical activity, race, ethnicity, and mental health, while also monitoring the frequency, duration, and variability of naps, along with the reasons behind them.
Gao admitted surprise over the finding that morning nappers had a heightened mortality risk. Napping might reflect changes in health, especially if individuals find it hard to stay awake in the morning after a full night’s sleep.
Sleep experts usually advise keeping naps brief, ideally taking them in the early afternoon and before 3 p.m. Longer naps may cause grogginess and disrupt nighttime rest.
Dr. Aarti Grover from Tufts Medical Center noted that short naps can help restore immune function after a poor night’s sleep and give a “repair” effect following sleep deprivation. A power nap lasting 10 to 20 minutes can amplify alertness, memory, and learning capabilities. Naps a few times weekly can help manage stress and improve emotional regulation.
The study revealed that naps longer than an hour were more frequently linked to health risks, while shorter naps tended to be revitalizing.
Gao remarked that understanding the reasons behind napping is crucial. Participants in the study didn’t have a culture of napping, unlike some other societies. More research is necessary to clarify whether napping is genuinely beneficial.
She advised adhering to a consistent sleep schedule, avoiding late caffeine and alcohol, limiting screen time before bed, and getting sunlight in the morning.
Additionally, she warned against relying too heavily on commercial sleep trackers due to variation in their accuracy.
The essential questions to consider are: Are you napping because you want to, or simply because you can’t stay awake? Has the frequency or need for naps changed suddenly? And are you sleeping well at night?
If the answers lean towards a yes—particularly for older individuals experiencing more frequent or longer morning naps—it might be wise to consult a physician.
