A new large-scale study has found that irregular and longer daytime naps may be linked to an increased risk of death in middle-aged and older adults. While the study does not prove that naps directly cause health issues, experts suggest they may be a warning sign of disrupted sleep or underlying medical conditions.
Presented at the 39th annual meeting of the Associated Professional Sleep Societies (APSS) held in the US, the research tracked over 86,000 participants in the UK over eight years. Those who napped for longer periods, especially between 11 am and 3 pm, and had greater variations in nap timing were found to have a higher mortality risk.
However, medical experts stress that napping itself is not harmful; rather, it may simply reflect poor nighttime sleep or undiagnosed health concerns.
“This study is a reminder that napping is not inherently negative, but changes in napping behaviour, particularly longer and irregular naps, can signal evolving health concerns,” Dr Emer MacSweeney, CEO and consultant neurologist at Re:Cognition Health, was quoted as saying by Medical News Today.
So, how can you sleep better at night and avoid needing to nap during the day? Experts point to these seven evidence-based strategies:
Stick to a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, can help regulate your body’s internal clock.
Avoid caffeine and alcohol in the evening. Both substances can interfere with your ability to fall and stay asleep.
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Create a calming bedtime routine. Reducing screen time and overstimulation before bed can signal to your brain that it’s time to wind down.
Get more daylight exposure. Spending time in natural light during the day helps strengthen your circadian rhythm, which regulates sleep and wake cycles.
Manage medical conditions. Chronic pain, heart related issues, and breathing issues can all affect sleep quality if left unaddressed.
Treat underlying sleep disorders. Conditions like sleep apnea and restless leg syndrome often go undiagnosed but can significantly disrupt rest.
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Exercise regularly – but not too late. Physical activity improves sleep quality, though intense workouts immediately before bed may have the opposite effect.
“If excessive sleepiness persists despite good sleep habits, a clinical sleep assessment is recommended,” MacSweeny advised. While short naps can still be beneficial in certain contexts, doctors urge people to pay attention to how often they nap and for how long.
(This article has been curated by Arfan Jeelany, who is an intern with The Indian Express)
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