aking a short nap during the day is a common habit in many cultures, while in others it is often viewed as unnecessary or even a sign of laziness. However, scientific research suggests that daytime napping may be linked to differences in longevity, depending on how and when it is practiced.

What does research say about napping and lifespan?

Several large-scale studies conducted in Europe, the United States, and Asia have examined the relationship between daytime naps and long-term health outcomes. The results show that napping itself is not inherently harmful or beneficial—its impact depends on duration, frequency, and overall lifestyle.

Researchers found that short naps lasting 20–30 minutes are associated with improved alertness, reduced stress, and better cardiovascular health. People who regularly take brief naps tend to have lower levels of inflammation and reduced risk of heart disease, which may contribute to a longer lifespan.

When naps may become harmful

In contrast, long naps exceeding 60–90 minutes, especially when taken late in the afternoon, have been linked to increased risks of metabolic disorders, including diabetes and obesity. Some studies also associate prolonged daytime sleeping with higher mortality rates, although experts caution that this may reflect underlying health problems rather than naps being the direct cause.

People who nap excessively during the day may already be experiencing poor nighttime sleep, depression, or chronic illness—factors that independently affect longevity.

Napping vs. not napping: who lives longer?

According to researchers, there is no clear evidence that people who never nap live shorter lives than those who do. Instead, longevity appears to be influenced more strongly by sleep quality at night, physical activity, diet, and stress management.

In healthy adults, occasional short naps can be beneficial, while skipping naps does not pose a risk if nighttime sleep is sufficient.

Expert recommendations

Sleep specialists suggest:

• Limiting naps to 20–30 minutes

• Avoiding naps after 3 p.m.

• Maintaining consistent nighttime sleep schedules

Conclusion

Napping is neither a magic key to longevity nor a hidden health risk. Moderation and individual health conditions matter most. Whether you nap or not, prioritizing good sleep habits and a healthy lifestyle remains the most reliable path to a longer life.