For many people juggling a packed daily schedule, the desire to sneak in a quick nap after lunch feels almost instinctive. Across the Western world, particularly among office workers and retirees, the afternoon doze has become a cherished part of daily life. But recent research is shedding light on a surprising link between certain nap habits and increased health risks—especially among older adults.
A new study conducted by Massachusetts General Hospital, using data from the UK Biobank, suggests that when and how we nap may reveal more than just fatigue—they may actually point to deeper health issues, and in some cases, a higher risk of early death.
The study monitored nearly 90,000 non-shift-working adults, with an average age of 63. Using wearable trackers, researchers recorded their rest-activity cycles for a week. During the following 11 years, over 5,800 participants passed away. The analysis revealed something striking: people who regularly took long naps, had inconsistent nap lengths day-to-day, or frequently dozed off around midday had a significantly higher mortality risk.
To be clear, this doesn't mean that napping itself is deadly. The study isn’t peer-reviewed yet and doesn’t prove causality. But it adds to growing evidence that certain napping behaviors might be a sign of underlying health problems—and not just a harmless habit.
Take Linda, a retired librarian from upstate New York. At 68, she enjoyed taking naps after lunch, sometimes for 20 minutes, sometimes stretching to an hour. She never thought twice about it—until a routine check-up led her doctor to recommend a sleep assessment. It turned out she had undiagnosed mild sleep apnea. Her daytime sleepiness, she learned, was her body’s way of crying out for help.
Michelle Drerup, PsyD, Director of the Sleep Disorders Center at the Cleveland Clinic, sees cases like Linda’s often. “People think they’re just tired,” she says, “but persistent daytime sleepiness can be the first sign of a sleep disorder—or even a chronic illness.”
Nap timing matters too. Dr. Neal Walia, a sleep specialist at UCLA Health, says that people who consistently nap around noon or early afternoon—times when the body should be alert—might need a deeper evaluation. “That kind of fatigue isn’t normal,” he explains. “It could indicate that something is interfering with their nighttime sleep, like a sleep disorder or a cardiovascular issue.”
So, does this mean we should all stop napping? Not necessarily.
In fact, short naps—under 30 minutes—can actually be beneficial. Kevin, a freelance writer in Boston who works from home, swears by his 15-minute naps around 10 a.m. “It’s just enough to recharge me without dragging me down,” he says. “Longer naps make me feel groggy and worse than before.”
Drerup agrees. “Naps under 30 minutes are ideal,” she says. “They refresh the mind without pushing you into deep sleep, which can leave you feeling disoriented.”
And if you want to nap smarter, keep it early in the day. Napping too late can mess with your nighttime sleep cycle, potentially leading to insomnia or poor sleep quality—creating a vicious cycle of fatigue and daytime naps.
But what if you can’t seem to get through the day without a nap—or multiple ones? Walia says that’s your cue to look more closely at your nighttime sleep. Poor sleep hygiene, stress, inconsistent routines, and even what you eat can all affect how rested you feel.
Amy, an ad executive in Seattle, used to nap every afternoon. But after adopting a stricter bedtime routine and getting more sunlight in the mornings, she no longer needed her afternoon pick-me-up. “It took effort,” she says, “but once I got my night sleep on track, I felt energized throughout the day.”
Experts recommend several strategies for improving nighttime sleep—and reducing the need for daytime napping:
-
Stick to a consistent bedtime and wake time, even on weekends
-
Spend time outdoors in natural light, especially in the morning
-
Incorporate regular physical activity into your week
-
Limit caffeine and alcohol, especially late in the day
-
Establish a relaxing nighttime routine (think: warm baths, calming music, or meditation)
-
Eat balanced meals and avoid heavy late-night snacks
In other words, naps aren’t evil. But if you’re relying on them too much, or feeling groggy even after a nap, it may be time to take a closer look at your overall health.
After all, the real goal isn’t to keep patching up your energy with naps—it’s to feel naturally alert, rested, and in rhythm with your body’s internal clock. When your body is tired, it’s often trying to tell you something. Listening just might be the healthiest thing you can do.