What Your Nap Style Reveals About Your Health—and How To Sleep Smarter

Perhaps you didn’t quite get eight hours last night, so you squeeze in a morning nap. Or maybe your midday coffee or matcha will only take your energy so far, so you lie down for a midafternoon nap. These different napping styles aren’t just quirks. New research demonstrates that your napping style says more about your health than you may realize. In fact, how often you nap, how long you sleep and even what time of day you doze off could all be revealing underlying health concerns. The good news? Understanding what your nap habits mean can help you rest better and support your overall wellness.

New research on napping styles in older adults

A new JAMA Network Open study looked at the nap habits of more than 1,000 adults aged 56 and older and found that people who napped more had a higher mortality risk. Timing mattered too. People who tended to nap in the morning (roughly between 9 am and 1 pm) had a 30 percent higher risk compared to those who napped in windows ranging from 11 am to 5 pm. But take heart: While the study may seem alarming at first glance, it doesn’t mean you have to give up these restorative short snoozes (especially if you don’t typically log enough hours of sleep at night).

Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and medical director at Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic, emphasizes that this study shows an association, not causation. In other words, napping itself does not necessarily affect longevity.

Instead, Dr. Tobb explains that people may be napping more because of underlying health issues, such as chronic inflammation linked to heart disease, disrupted sleep from conditions like obstructive sleep apnea, metabolic changes like type 2 diabetes, depression, chronic pain or overall frailty, all of which could contribute to both increased napping and higher mortality risk.

The gist: If you notice you suddenly need more short naps, talk to your doctor to rule out any underlying conditions and make sure chronic health issues are well-managed.

What your nap style says about your health

With the study’s findings on nap length and timing, there’s a clear takeaway: How you nap may say more about your health than you think. Here, Dr. Tobb breaks down what different nap styles could mean.

Long nappers

If you set a nap alarm for 20 to 30 minutes max and end up waking up hours later not quite sure what time…or year it is, you’re likely prone to taking long naps.

What could it mean for your health: Dr. Tobb says longer naps can be a sign of a poor night’s sleep or sleep deprivation, sometimes due to issues like obstructive sleep apnea. She adds that underlying factors like inflammation or cardiometabolic conditions, including type 2 diabetes or high blood pressure, may also be at play.

What to do: Dr. Tobb recommends focusing on getting seven to nine hours of quality sleep at night and keeping naps shorter, around 20 minutes, to avoid slipping into deeper sleep cycles that can leave you groggy and disrupt your nighttime sleep later on. She also suggests getting evaluated for a sleep disorder, especially if you have symptoms like snoring, obesity or high blood pressure.

Frequent nappers

If just one nap doesn’t quite cut it and you find yourself taking multiple naps throughout the day, you fall into the category of a frequent napper.

What could it mean for your health: Taking several naps a day can point to a disrupted sleep-wake cycle or ongoing fatigue, Dr. Tobb explains. It may also be a sign of reduced physical resilience over time.

What to do: Start by looking into possible underlying causes, including heart, metabolic, neurological or mood-related conditions. Dr Tobb also suggests reviewing any medications you’re taking, such as beta-blockers or sedatives, that could be contributing. If naps are needed, she advises trying to limit them to one more intentional, structured nap per day.

Morning nappers

If you wake up and find yourself needing a nap shortly after, you likely fall into the morning nap category.

What could it mean for your health: Dr. Tobb says morning napping can be a sign of significant sleep debt (aka chronic sleep deprivation), poor sleep quality at night or a disruption in your natural sleep rhythm.

What to do: Aside from a sleep evaluation, Dr. Tobb recommends improving your sleep habits like keeping a consistent wake time and practicing good sleep hygiene such as sleeping in a dark room, avoiding screens and getting screened for issues such as depression, sleep apnea or chronic disease.

2 tips for healthy naps

Although this research provides a new way of thinking about the connection between health and sleep, there are still several benefits of napping, including improving alertness, reducing stress and supporting healthy blood pressure. A good nap may also be especially helpful for people whose schedules make it harder to get enough sleep at night, such as shift workers.

While naps can absolutely be healthy, the key is using them strategically. Dr. Tobb shares two simple guidelines:

• Keep naps between 20 and 30 minutes
• Aim for the early afternoon, between 1 p.m. and 3 p.m., when your body naturally experiences a dip in energy

The bottom line on naps and health

Naps can be a wonderful tool for better health and energy when used wisely. By paying attention to your napping patterns and making small adjustments to when and how long you rest, you’re taking an important step toward supporting your overall wellness. Listen to your body, talk to your doctor if you notice concerning patterns and remember that quality rest is one of the most loving things you can do for yourself.

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This story was originally published May 1, 2026 at 2:00 PM.