• Long naps and irregular nap patterns predicted higher death rates — The key findings were clear: people who took longer naps, whose nap durations varied significantly from one day to the next, or who napped more frequently in the early afternoon had a higher risk of death from any cause. These patterns were not associated with improved health or recovery.

In fact, they appeared to signal underlying physiological imbalances or declining health that were not evident from nighttime sleep data alone.

• Midday naps and inconsistent sleep behavior were particularly risky — The breakdown of nap timing was revealing. Just 10% of naps occurred between 11 a.m. and 1 p.m., but a much larger percentage, 41%, happened from 1 p.m. to 5 p.m. People who consistently napped in this midday-to-afternoon window showed a higher likelihood of dying during the study follow-up period.²

• Nap duration was less important than how much it varied day to day — The study found that the inconsistency in nap length was a stronger predictor of mortality than the average amount of daytime sleep.

For example, someone who naps 25 minutes every day was less at risk than someone whose nap durations ranged from 10 minutes to 90 minutes across the week, even if both averaged the same total weekly nap time. That kind of irregularity reflects how well, or poorly, your body is managing its energy and recovery needs.

• Naps longer than 30 minutes raised risk even when nighttime sleep was adequate — Importantly, the increased mortality risk associated with longer naps and nap variability held up even after controlling for nighttime sleep quality and duration. In other words, the daytime nap behaviors added new predictive value that wasn’t captured by looking at nighttime sleep alone.

The findings suggest that long or erratic naps serve as red flags for deeper biological stress or illness that hasn’t yet been diagnosed.

• The study raises important questions about hidden illness and circadian rhythm disruption — While the study was not designed to identify what exactly causes the increased mortality risk, one explanation is that longer or inconsistent naps disrupt circadian rhythms — your body’s internal clock that governs sleep, digestion, hormone release, and more.

If your internal rhythms are out of sync, it affects everything from energy to immune function. Alternatively, longer or erratic naps could be a response to underlying disease or inflammation that hasn’t yet caused other obvious symptoms.

• Longer naps raised serious health risks, while short naps were safer — The review found a consistent pattern: naps longer than 30 minutes were associated with increased risks for all-cause mortality, cardiovascular events, metabolic disorders, and cancer.

In contrast, naps under 30 minutes did not show any harmful associations and were sometimes linked to reduced risks of cognitive decline and muscle loss. Longer naps could reflect or trigger underlying disruptions in circadian rhythms or energy metabolism.

• There’s a tipping point around 30 minutes — The data showed what researchers call a “J-shaped” curve, meaning that both no naps and long naps were linked to worse outcomes, while short naps (especially those under 30 minutes) appeared neutral or even beneficial.

This pattern held across various populations and age groups. Essentially, once naps exceeded half an hour, the risk of dying or developing major diseases rose sharply, suggesting that excessive daytime sleep is a physiological warning sign, not just a habit of convenience.

• Participants with irregular nap durations had more health issues — The study population included 103 older adults, all of whom were community-dwelling and had a range of diagnosed chronic conditions, including heart disease, diabetes, and arthritis. Findings showed that people whose nap durations varied from one day to the next tended to have significantly more chronic illnesses than those with stable nap patterns.

• Daytime sleep instability reflects internal dysregulation — The study emphasized that inconsistent nap patterns are more than just a sleep habit; they could be a biological clue that your body is struggling to regulate energy or cope with ongoing inflammation. People whose naps varied wildly were more likely to have systemic problems affecting multiple organs and systems.

• More variability in nap length equals greater disease load — Researchers concluded that nap variability was not only a sign of sleep disruption, but also a practical, noninvasive indicator of total health status in older adults. If your naps swing from 15 minutes one day to over an hour the next, it’s a red flag worth paying attention to, especially if you’re already managing a chronic illness.

• Daily napping increased all-cause mortality by 44% — Women who reported napping every day were 44% more likely to die from any cause compared to those who didn’t nap daily. Cardiovascular mortality was 58% higher, and deaths from non-cardiovascular, noncancer causes were 59% more likely in daily nappers, even after adjusting for age, illness, depression, and other confounders.

• Long sleepers faced even greater risk — Women who reported sleeping nine to 10 hours per 24-hour period had a 28% higher risk of dying from all causes, while those sleeping 10 or more hours had a 58% increased risk. Cardiovascular mortality rose by 77%, and non-cardiovascular, noncancer deaths by 71%, in those sleeping 10 hours or more.

While the study did not pinpoint a single cause, long sleepers often had more medical issues, signs of depression, and poorer cognitive function. These factors are likely early signs of health decline that manifest subtly through sleep behavior before more obvious symptoms appear.

• Short naps weren’t linked to increased death rates — Women who napped less than three hours per week did not show a higher risk of death, indicating that brief or infrequent naps don’t carry the same risks.

• The combination of daily naps and short night sleep was especially dangerous — Among daily nappers, those sleeping fewer than six hours per night were 41% more likely to die compared to those sleeping six to eight hours nightly. Interestingly, short nighttime sleep alone wasn’t linked to increased risk, but when paired with daily naps, the risk rose significantly.

1. Wake up and go to bed at the same time every day, even on weekends — Your circadian rhythm thrives on consistency. If your bedtime and wake time fluctuate, your brain struggles to know when to release melatonin and when to ramp up energy. The more stable your schedule is, the less your body will feel the urge to crash mid-afternoon. Pick a wake-up time that fits your life, anchor your morning with light and movement, and let everything else revolve around that.

2. Keep your daytime naps short and earlier in the day — If you feel you truly need to nap, set a timer for 20 to 25 minutes, no more. Based on the data, anything over 30 minutes starts to increase your risk for chronic health issues and early death. Ideally, aim to nap before 2 p.m. so it doesn’t interfere with your nighttime sleep. A short nap helps reset your brain, but a long one wrecks your body’s internal rhythm.

3. Expose your eyes to bright natural light within an hour of waking — Your brain uses light to regulate your internal clock, and early daylight is especially powerful. Getting outside, even on cloudy days, helps turn off melatonin production and tells your body it’s time to be alert. The stronger your morning light exposure, the better your energy will hold throughout the day.

4. Eat your meals at regular times and avoid late-night snacking — Just like your sleep, your digestion follows a daily rhythm. If you eat at odd hours or graze late at night, it throws off your circadian alignment and confuses your body’s sleep-wake signals. Try to eat dinner at least three hours before bed and avoid anything after that. Your metabolism and your sleep both depend on this reset.

5. Move your body daily, especially in the morning or early afternoon — Physical activity sends a strong message to your brain that it’s time to be awake. If you’re feeling drowsy during the day, the best solution isn’t always sleep — it could be movement. A brisk walk, a short strength session, or even a few minutes of stretching will lift your energy and help realign your body’s internal cues. If you’re more sedentary, your brain gets mixed signals and starts defaulting to fatigue.