Naps are not always bad for you, but poor sleep habits might increase your risk of high blood pressure and stroke.
Naps themselves are not inherently bad. Nodding off for no longer than 30 minutes helps improve your attention, memory, and mood.1 Still, everyday napping may indicate health issues, such as less-than-optimal sleep at night.
Some evidence suggests that people who take frequent daytime naps may be more likely to develop certain cardiovascular issues than others. A study published in 2022 linked regular napping to an increased risk of high blood pressure and stroke.2
Are naps good for you, given the possible risks? The short answer is that it may depend on your overall sleeping habits. Read on to learn if naps are healthy for you and how to get the most out of your daytime snoozes.
Benefits of Napping
Napping is, at face value, not out of the ordinary. There's a difference between napping all the time because you cannot make it through the day or because you are taking a short break. Taking a short 20- or 30-minute nap is not necessarily a bad thing.
Napping may have several benefits, such as:1
- Enhances your memory
- Helps you pay attention
- Improves your mood
- Is more cost-effective than coffee and energy drinks
- Supports creativity
Napping is also a common cultural practice in many parts of the world (think: a siesta in Spain or a riposo in Italy). It's unlikely that culturally traditional resting periods have negative health effects. Those naps are not indicative of population-wide sleep deprivation.
Risks of Napping
Napping itself is not necessarily harmful, but frequent naps might indicate less restful nighttime sleep. Not getting enough sleep at night increases the risk of depression, heart disease, stroke, and type 2 diabetes.3
People who do not sleep well at night may have higher levels of catecholamines, Virend Somers, MD, PhD, director of the cardiovascular and sleep facilities at the Mayo Clinic's Center for Clinical and Translational Science, told Health. Catecholamines affect your body's adrenaline response and may raise blood pressure.4
Impaired endothelial function often accompanies high blood pressure, said Dr. Somers. The endothelium is a layer of cells that line your blood vessels and cause them to dilate, or widen. Dilation prevents clots inside of the blood vessels and maintains vascular health.5 As a result, poor sleep may make it hard for your body to keep blood vessels open and free of clots.
The 2022 study authors reported that usual nappers had a 12% higher risk of high blood pressure and a 24% higher risk of stroke than those who never nap. High blood pressure risk rose to 20% in usual nappers younger than 60.2
Of note: The study has some limitations, including a lack of information on the length of naps. The study participants self-reported their napping habits, meaning it's possible that the information was not entirely accurate. Those participants were mainly middle-aged and elderly men with European ancestry. The findings are not generalizable to a large, diverse population.2
Healthy Napping Tips
There are several benefits and risks of napping, so it may seem unclear whether naps are actually bad for you. One of the best ways to reap the benefits and minimize the risks of napping is to plan before you nod off.
Here are some ways to get the most out of your naps:1
- Avoid napping late in the day: Mid-afternoon is the optimal time to nap, but avoid napping after 3 p.m. You might be unable to fall asleep at night if you nap too close to bedtime.
- Drink coffee: It might help to sip a cup of coffee right before taking a nap. The caffeine will take effect right as you wake up, helping you feel energized.
- Make your environment comfortable: Nap in a cool, dark, quiet place if possible.
- Time your naps: Set an alarm for no longer than 20–30 minutes. You may wake up feeling groggy and not well-rested if you nap for too long.
When To Contact a Healthcare Provider
There might be an underlying health issue if frequently napping is the only way you feel rested. Excessive daytime sleepiness might indicate a sleep disorder, depression, or thyroid dysfunction. A healthcare provider can help diagnose and treat an underlying health condition.6
Contact a healthcare provider if you show signs of excessive daytime sleepiness, such as:6
- A lack of appetite
- Difficulty waking up
- Feeling restless
- Frequently napping at work, during meals, or while talking to others
- Low energy
- Mood changes (e.g., feeling anxious or irritable)
- Not feeling well-rested after naps
- Sleeping 14–18 hours per day
- Speaking slowly
- Trouble thinking and remembering
A Quick Review
Naps are not always bad for you and might enhance your attention, memory, and mood. Just make sure that you do not nap after 3 p.m. or for longer than 30 minutes. Try napping in a cool, dark, quiet environment or sipping coffee beforehand.
Frequent napping might raise your risk of cardiovascular complications if you have poor sleep habits. Talk to a healthcare provider if you have difficulty waking up, regularly nap during the day, and do not have energy after a full night's rest.
Sources:
- American Heart Association. Take a nap: The benefits of napping and how to make it work for you.
- Yang MJ, Zhang Z, Wang YJ, et al. Association of nap frequency with hypertension or ischemic stroke supported by prospective cohort data and Mendelian randomization in predominantly middle-aged European subjects. Hypertension. 2022;79(9):1962-1970. doi:10.1161/HYPERTENSIONAHA.122.19120
- Centers for Disease Control and Prevention. How does sleep affect your heart health?
- Paravati S, Rosani A, Warrington SJ. Physiology, catecholamines. In: StatPearls. StatPearls Publishing; 2023.
- Krüger-Genge A, Blocki A, Franke RP, et al. Vascular endothelial cell biology: An update. Int J Mol Sci. 2019;20(18):4411. doi:10.3390/ijms20184411
- MedlinePlus. Idiopathic hypersomnia
Important Notice: This article was originally published at www.health.com by Julia Landwehr where all credits are due. Medically reviewed by Valerie Cacho, MD. Fact checked by Marley Hall.
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