The Benefits of Napping

/ WellcomeMD/

There are those who love a good nap and those who don't. Interestingly, our bodies have a natural lull in cortisol in the afternoon.  We've all felt that 2:30 - 3:00 needs a nap or snack slump.

Many cultures embrace a midday siesta as a standard practice. Here in the States, we have long thought of napping as an indulgence reserved for retirees.

But new research from several Universities across the globe has come to light on the many benefits of a mid-afternoon cat nap.

Not all naps are beneficial

Naps are good for you and can add years to your life. New research suggests napping increases the hippocampus, especially in older individuals. But a word of caution before we all start midday napping, taking a quick mental break with a nap is different than daily exhaustion from health conditions. Below are the positive effects and some warning signs of potential health risks to be aware of.

1. Brain Health & Cognitive Benefits

  • Short, habitual naps (~10–40 min) are associated with:

2. Longer naps actually increase mortality

Unfortunately, when it comes to napping you can get too much. Longer naps, naps that range from an hour to 90 minutes, are consistently linked with higher risks of death—even after adjusting for age, health, and nighttime sleep.

  • A recent study of out of China showed napping for ninety minutes or longer actually showed a 23% increase in all cause mortality compared to those who did not nap at all.

  • In the UK’s EPIC-Norfolk study, naps equal to an hour or more a day leads to 32% higher mortality over 13 years.

  • Meta-analysis of 44 cohort studies (1.8 million people) conclude naps 30 minutes and longer are linked to higher all-cause, cardiovascular, metabolic, and cancer mortality, while napes under 30 minutes showed no increased risk.

3. The Nap Sweet Spot

  • Optimal duration: 10–30 minutes yields maximal wakefulness and cognitive performance; 20–40 minutes supports physical recovery and mental clarity.

  • Long naps (60–90 minutes) can help sleep-deprived people complete a full sleep cycle but sometimes cause grogginess and disrupt nighttime rest.

  • Timing matters: The early-to-mid afternoon (1–4 p.m.) aligns best with our natural circadian dip and avoids interfering with night sleep.

4. Heart Health & Blue Zones

⚖️ Interpreting the Findings

  • Duration is critical: Naps longer than ~30–60 min are tied to increased mortality; short naps aren’t.

  • Long naps may reflect illness, disrupted nighttime sleep, or circadian issues—nap duration might be a symptom, not a direct cause.

  • Benefits are real: Short naps boost brain performance, learning, heart health, stress reduction, and recovery.

🛌 Practical Recommendations

  • Stick to power naps: 10–30 minutes is ideal.

  • Nap early: Aim for 1–4 p.m. to align with natural rhythms.

  • Use an alarm: To prevent oversleeping.

  • Look out for warning signs: If you frequently need long naps, it may indicate sleep apnea, heart issues, or other underlying health problems—consult a doctor.

  • Enhance your routine: Combine naps with good nighttime sleep hygiene, regular exercise, and stress management.

Tracy Farrell, IIN, FDNP

Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition.