Napping is often seen as a way to recharge during the day, with some cultures embracing it as a daily ritual. The siesta, a longstanding tradition in Spanish and other Mediterranean countries, is a prime example of how midday rest has been integrated into daily life. However, the effects of napping on health remain a topic of debate. Some studies suggest naps improve cognitive function and alertness, while others link frequent or long naps to health risks, particularly concerning cardiovascular health. This article summarises the latest research on napping, highlighting both the benefits and potential risks.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at the bottom of the page.
The Cognitive Benefits of Napping
Naps Can Improve Memory and Alertness
A systematic review and meta-analysis found that napping provides a small to moderate boost in cognitive performance. Specifically, naps improved:
Memory: Both declarative (fact-based) and procedural (skill-based) memory showed improvements after naps.
Vigilance: Reaction times and sustained attention increased significantly.
Processing Speed: A small but noticeable improvement was observed.
Interestingly, the benefits of napping were consistent across different ages, nap durations, and habitual vs. non-habitual nappers. Even brief naps under 30 minutes were found to improve alertness, although memory benefits tended to require longer naps (over 60 minutes).
Another study focusing on short naps confirmed these findings, showing that a nap of around 55 minutes led to an improvement in cognitive performance, especially in alertness. However, these benefits were strongest within two hours of waking from the nap and there were conflicting results regarding the effects of sleep inertia - the grogginess felt immediately after waking.
Timing Matters: Early Afternoon Naps Are Best
The research suggests that naps taken earlier in the afternoon (before 1 p.m.) offer the most cognitive benefits. Naps later in the afternoon or close to bedtime can interfere with nighttime sleep and may reduce their positive effects.
The Risks of Napping: Cardiovascular Health Concerns
While short naps can boost cognitive performance, multiple studies suggest that frequent or long naps might carry health risks—particularly concerning cardiovascular disease (CVD) and overall mortality.
A study using data from the Swedish Twin Registry found that:
Napping for more than 30 minutes per day was associated with an 11% to 23% increased risk of cardiovascular disease compared to non-nappers.
Those who had poor sleep patterns (including frequent napping, insomnia, or snoring) had a 22% higher risk of developing CVD.
Similarly, a large-scale study spanning 21 countries (PURE study) found a J-shaped relationship between total sleep duration (including naps) and health outcomes:
The lowest risk of death and major CVD events was among those sleeping 6 to 8 hours per day (including naps). Sleeping more than 9 hours per day was linked to a 41% higher risk of death or major CVD events.
Daytime naps were associated with an increased risk only in those who already slept more than 6 hours at night.
A J-shaped relationship means that at first, as one thing increases, the effect gets worse (goes down). But after a certain point, increasing it further starts to have a positive effect (goes up), creating a curve that looks like the letter "J."
A separate meta-analysis looking at over 300,000 participants found a similar J-curve association:
Naps of 25 minutes or less were neutral or slightly beneficial.
Naps exceeding 60 minutes per day were linked to a 34% increased risk of cardiovascular disease and a 19% higher risk of death.
Women and older adults seemed to be at higher risk from long naps.
One question remains: does napping itself increase health risks, or is it a sign of underlying health issues? Some researchers believe excessive daytime sleepiness and long naps may indicate poor nighttime sleep quality, sleep apnea or chronic health conditions. However, studies that adjusted for factors like diabetes, hypertension and depression still found a link between long naps and higher mortality, suggesting naps themselves may play a role in these outcomes.
Practical Lifestyle Advice on Napping
Given the mixed findings on napping, here are some evidence-based recommendations.
If you nap for productivity and alertness...
Keep naps short - between 10 and 30 minutes - as this duration is ideal for boosting alertness without causing grogginess. It is also best to nap in the early afternoon, preferably before 1.0p.m. or before 3.0p.m. latest, to prevent disruptions to nighttime sleep. Using naps strategically, such as before an important task or after a poor night’s sleep, can maximise their benefits.
Take a "caffeine nap". Quickly enjoy a coffee, have your nap and wak up aftyer 20 minutes, before the caffeine kicks in.
However, if you nap frequently or for long periods, some caution is advised.
Napping for more than 60 minutes daily has been linked to increased health risks, so it is best to limit nap duration when possible. If you struggle with nighttime sleep, prioritising good sleep hygiene and improving overall sleep quality is more beneficial than relying on naps.
Additionally, if you experience excessive daytime sleepiness, it may indicate an underlying sleep disorder or health condition, and consulting a doctor would be advisable.
Final Thoughts
Do you enjoy a nap? The best approach is occasional short naps, taken early in the afternoon, rather than long or frequent napping. If you find yourself needing naps regularly, it may be worth evaluating your overall sleep health and consulting a healthcare professional.
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Related Studies
Leong RLF, Lo JC, Chee MWL. Systematic review and meta-analyses on the effects of afternoon napping on cognition. Sleep Med Rev. 2022 Oct;65:101666. doi: 10.1016/j.smrv.2022.101666. Epub 2022 Aug 13. PMID: 36041284.
Wang Z, Yang W, Li X, Qi X, Pan KY, Xu W. Association of Sleep Duration, Napping, and Sleep Patterns With Risk of Cardiovascular Diseases: A Nationwide Twin Study. J Am Heart Assoc. 2022 Aug 2;11(15):e025969. doi: 10.1161/JAHA.122.025969. Epub 2022 Jul 26. PMID: 35881527; PMCID: PMC9375484.
Dutheil F, Danini B, Bagheri R, Fantini ML, Pereira B, Moustafa F, Trousselard M, Navel V. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Sep 28;18(19):10212. doi: 10.3390/ijerph181910212. PMID: 34639511; PMCID: PMC8507757.
Pan Z, Huang M, Huang J, Yao Z, Lin Z. Association of napping and all-cause mortality and incident cardiovascular diseases: a dose-response meta analysis of cohort studies. Sleep Med. 2020 Oct;74:165-172. doi: 10.1016/j.sleep.2020.08.009. Epub 2020 Aug 10. PMID: 32858276.
Wang C, Bangdiwala SI, Rangarajan S, Lear SA, AlHabib KF, Mohan V, Teo K, Poirier P, Tse LA, Liu Z, Rosengren A, Kumar R, Lopez-Jaramillo P, Yusoff K, Monsef N, Krishnapillai V, Ismail N, Seron P, Dans AL, Kruger L, Yeates K, Leach L, Yusuf R, Orlandini A, Wolyniec M, Bahonar A, Mohan I, Khatib R, Temizhan A, Li W, Yusuf S. Association of estimated sleep duration and naps with mortality and cardiovascular events: a study of 116 632 people from 21 countries. Eur Heart J. 2019 May 21;40(20):1620-1629. doi: 10.1093/eurheartj/ehy695. PMID: 30517670; PMCID: PMC6528160.
Caffeine Nap
Centofanti S, Banks S, Coussens S, Gray D, Munro E, Nielsen J, Dorrian J. A pilot study investigating the impact of a caffeine-nap on alertness during a simulated night shift. Chronobiol Int. 2020 Sep-Oct;37(9-10):1469-1473. doi: 10.1080/07420528.2020.1804922. Epub 2020 Aug 20. PMID: 32819191.
Mednick SC, Cai DJ, Kanady J, Drummond SP. Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory. Behav Brain Res. 2008 Nov 3;193(1):79-86. doi: 10.1016/j.bbr.2008.04.028. Epub 2008 May 8. PMID: 18554731; PMCID: PMC2603066.
Reyner LA, Horne JA. Suppression of sleepiness in drivers: combination of caffeine with a short nap. Psychophysiology. 1997 Nov;34(6):721-5. doi: 10.1111/j.1469-8986.1997.tb02148.x. PMID: 9401427.
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