Could your daytime snooze habits be signaling health risks? According to recent research using objective data, certain napping patterns are linked to an increased risk of death in older adults.
While taking a short nap might feel refreshing, a new study abstract published in the journal Sleep suggests that the length, timing, and consistency of your daytime sleep could be meaningful indicators of your future health. The research linked longer naps, taking naps later in the day, and inconsistent nap durations to a higher risk of mortality in older participants.
What the New Study Found
This study stands out from previous research because it utilized data from wearable activity trackers worn by participants, providing an objective measurement of napping patterns rather than relying on potentially biased self-reported habits.
Researchers analyzed data from 86,565 non-shift working adults in the UK Biobank, aged 43 to 79 (with an average age of 63). Participants wore a device for seven days that tracked their rest-activity, defining naps as any sleep between 9 a.m. and 7 p.m. Over an 11-year follow-up period, the study observed 5,819 deaths.
The findings revealed a connection between a higher risk of death and three specific napping factors:
Longer Naps: Participants taking extended daytime naps faced an increased risk.
Variable Nap Lengths: More inconsistency in nap duration from day to day was linked to higher risk.
Midday & Early Afternoon Naps: Napping around noon and the early afternoon was also associated with increased mortality.
These associations held even after accounting for factors like body mass index, alcohol consumption, smoking habits, and the total amount of overnight sleep.
Why Would Napping Be Linked to Mortality?
It’s crucial to understand that this study found an association between certain napping habits and mortality risk; it did not conclude that napping causes death. Experts suggest the link is more likely related to why someone is napping in the first place.
Excessive daytime sleepiness and the need for long, frequent naps could be a reflection of underlying health issues or poor overall sleep quality at night. Conditions like sleep apnea, chronic fatigue-inducing illnesses, or other medical problems might be the true drivers behind the increased risk. Even though researchers attempted to adjust for existing health conditions, it’s challenging to account for undiagnosed issues.
Another potential explanation is that long, irregular, or late-day naps could disrupt the body’s natural internal clock, the circadian rhythms. Disturbing this cycle might negatively impact key physiological processes like inflammation, metabolism, and cardiovascular health, all of which influence longevity.
Napping in the Context of Overall Health and Aging
This research adds to a growing body of evidence highlighting the critical role of sleep in overall health and the aging process. Poor sleep quality has been linked to accelerated brain aging as early as middle age and can contribute to a range of health issues. Paying attention to your napping habits could be one way to identify potential underlying sleep or health problems that warrant attention.
Beyond napping, many lifestyle habits influence how we age and our longevity. These include managing stress, staying physically active, maintaining social connections, challenging your brain, and, importantly, prioritizing getting enough high-quality sleep at night.
Should You Avoid Napping Altogether?
Experts generally agree that you don’t need to eliminate daytime naps entirely, especially if they are short and don’t interfere with your nighttime sleep. The ideal nap is typically less than 30 minutes to help you feel refreshed without entering deep sleep and waking up groggy. Napping earlier in the day is also recommended to avoid disrupting your ability to fall asleep at night.
However, if you find yourself needing long, frequent, or irregular naps, or if you still feel fatigued despite napping, it’s a good idea to consult a doctor. This persistent sleepiness could be a sign of an underlying health issue or a sleep disorder that requires evaluation and treatment.
Improving Your Nighttime Sleep for Better Daytime Energy
Addressing the root cause of excessive daytime sleepiness often involves improving the quality and duration of your nighttime sleep. Focusing on healthy sleep hygiene habits can reduce the need for long, unscheduled naps and potentially improve overall health and longevity.
Here are expert-recommended tips for better sleep:
Maintain a Consistent Schedule: Go to bed and wake up around the same time every day, even on weekends, to regulate your body’s internal clock.
Optimize Your Bedroom Environment: Keep your room dark, quiet, and cool.
Limit Light Exposure in the Evening: Reduce bright lights, including screens from electronic devices, at least 30 minutes before bedtime. Light is a strong signal for wakefulness.
Be Mindful of What You Consume: Limit caffeine, especially in the afternoon and evening. Avoid large meals and alcohol close to bedtime, as alcohol can disrupt sleep quality even if it initially makes you feel tired.
Incorporate Physical Activity: Regular exercise can improve sleep quality, but try to avoid intense workouts right before bed.
Develop a Relaxing Bedtime Routine: Wind down before sleep with activities like reading, taking a warm bath, or listening to calming music.
Use Your Bed for Sleep Only: Avoid working, watching TV, or using devices in bed so your brain associates the bed with rest. If you can’t fall asleep after about 20 minutes, get out of bed, do something quiet in dim light, and return when you feel sleepy.
Manage Stress: Practice relaxation techniques like deep breathing or meditation to reduce stress levels, which can interfere with sleep.
Eat Regular, Healthy Meals: Consistent nutrition supports overall energy levels and sleep patterns.
While a quick, well-timed nap can be beneficial, this new study suggests that excessive or irregular daytime sleep might be a signal worth paying attention to. Prioritizing overall sleep health and consulting a doctor if you experience persistent fatigue or need for long naps are key steps in supporting your long-term well-being.
