We’ve long praised the power nap for its energy-boosting, brain-refreshing effects, but new research suggests there’s a fine line between healthy rest and a red flag for your health.
A massive study out of Harvard Medical School and Massachusetts General Hospital, involving over 86,000 adults, has found that longer or irregular napping may be linked to a higher risk of death. Lead researcher Dr. Chenlu Gao explains that naps could be early warning signs of deeper issues, like poor nighttime sleep, metabolic disorders, depression, or even the onset of neurodegenerative conditions.
While short power naps (15–30 minutes) in the early afternoon can support memory, creativity, and mood, extended or inconsistent naps—especially between 11 a.m. and 3 p.m.—were tied to increased risks of obesity, high blood pressure, and cardiovascular disease. These longer naps often go hand in hand with other unhealthy patterns, like smoking, later meal times, and nighttime sleep disruption.
In fact, people who napped longer were more likely to have a higher BMI, a wider waistline, and symptoms of metabolic syndrome. One theory? Over-napping may be the body’s attempt to compensate for poor-quality sleep, or a response to underlying inflammation or illness.
The takeaway? Napping isn’t inherently bad, but how and when you nap matters. The American Sleep Association recommends a short nap in the early afternoon for a quick refresh, not as a substitute for quality nighttime sleep.
Researchers emphasize that these are correlations, not causal relationships. However, as Dr. Gao notes, nap habits may provide valuable insights into your overall health, especially as you age.
So go ahead and enjoy that afternoon snooze—but keep it short, sweet, and consistent. Your life could depend on it.
