Nap habits may signal early death risk, study warns

Could your daytime naps be linked to early death?

That afternoon nap you take to recharge might be doing more than helping you rest—it might be trying to tell you something important about your health. A new study suggests that certain nap patterns could be linked to early death, especially in older adults.

Researchers analyzing wearable data from over 86,000 people found that long, irregular, or poorly timed naps were associated with a higher risk of mortality. While the study doesn’t prove that napping causes early death, it does suggest that the way you nap may serve as a critical warning sign of deeper, potentially undiagnosed health issues.

“It’s not just whether someone naps—but how long, how often, and when they nap—that may indicate future health risks,” said lead researcher Dr. Chenlu Gao from Massachusetts General Hospital.

The three nap patterns that raise concern

The 11-year study followed adults between the ages of 43 and 79. Using rest-activity trackers, researchers found a higher mortality risk among those who:

• Took long naps during the day
• Had inconsistent nap durations across the week
• Napped frequently around noon or in the early afternoon

These trends remained significant even after adjusting for sleep duration, BMI, alcohol consumption, and other health factors.

What might naps be revealing about your health?

Experts emphasize that napping itself is not the problem, but it might be a symptom of something more serious, such as:

• Sleep disorders like obstructive sleep apnea
• Heart or metabolic conditions
• Cognitive decline or chronic fatigue
• Disrupted circadian rhythms

“If you’re needing longer or more frequent naps during the day, it could be a sign that your nighttime sleep isn’t restorative—or that your body is fighting an underlying condition,” said Dr. Neal Walia, sleep physician at UCLA Health.

How to nap smarter, protect your health

According to sleep experts, healthy napping is possible—with the right approach. Recommendations include:

• Keep naps short: under 30 minutes
• Nap early in the day: before 2 p.m.
• Maintain a regular sleep schedule
• Get morning sunlight to regulate your circadian rhythm
• Avoid late-day caffeine and alcohol
• Use stress reduction techniques to improve night sleep

“If you're still feeling tired despite daytime naps, don’t ignore it—consult your doctor,” advises Dr. Michelle Drerup of the Cleveland Clinic. “Fatigue could be your body's way of signaling a bigger issue.”

The takeaway

You don’t need to stop napping—but how you nap matters. This new research adds to the growing body of evidence that long, late, or irregular naps could be early warning signs of deeper health challenges, particularly in aging adults.

So the next time you doze off during the day, ask yourself: Is this a power nap—or is my body trying to tell me something more?

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