For centuries, daytime naps or “power-sleeps” throughout the day have been a prevalent part of the human experience across cultures and the globe as an opportunity to rejuvenate and reset one’s energy levels. New research, however, indicates that the nuance behind this matters. A prospective cohort study published earlier this week in JAMA Network, which analyzed nearly 1300+ patients, found that longer day time nap durations and more frequent naps were associated with increased rates of all cause mortality. The authors found a dose-response association: “individuals taking short naps (<1 hour) showed no significant increase in mortality risk, whereas long naps (≥1 hour) were associated with a higher mortality risk.”
The authors cite that one of the primary reasons for the increased mortality risk may be related to cardiovascular health; sleep disruption, circadian issues and overall poor metabolic health may manifest as more frequent bouts of fatigue, causing the sensation of wanting to nap. Hence, the association may be a relationship between poorer metabolic health and cardiovascular risk factors leading to excessive napping. Additionally, sleep apnea is a common cause of poor overnight sleep, often leading individuals to experience excessive fatigue during daytime hours and the desire to catch up on sleep. Sleep apnea can devolve into a very serious condition; the Mayo Clinic explains that without treatment, it can actually lead to severe mortality risk factors, including type 2 diabetes, high blood pressure, heart failure and even metabolic syndrome, each of which carry their own significant mortality risks.
Nonetheless, the evidence for napping is not all negative; in fact, many studies and research findings have indicated that napping can also be a positive factor in people’s lives. The National Sleep Foundation explains that a 20 minute nap may be beneficial, as it helps reduce “daytime sleepiness, as well as boosts learning and performance. For shift workers, naps can improve alertness and reaction times.” Other benefits may also include sharper focus, better memory capabilities, improved mood and even better ability to conduct logical reasoning. However, the nuance matters; studies typically encourage quick and shorter naps (15-30 minutes, per the Cleveland Clinic), rather than prolonged periods of sleep which can actually disorient individuals more and make them more tired after waking up. Furthermore, timing of the day matters. Too early in the morning may not pose as many health benefits as individuals are likely still energized from their night’s sleep; too late in the day, and night time sleep patterns will be disrupted. With some trial-and-error, each individual should find the timing, duration and frequency of napping that works best for them. If done correctly, they can have numerous benefits, including improved cognitive functions and brain and body restoration.
Finally, and perhaps most importantly, metabolic health is still of critical importance when determining mortality risk. Pursuing regimented and healthy diets, sleeping habits, exercise routines and maintaining regular check-ins with healthcare professionals is incredibly valuable as a means to improve overall health outcomes and longevity.
