Daytime Sleep And Naps: Breaking The Cycle

If you're sleeping all day and napping, it could be a sign that you're not getting enough sleep at night, which is associated with a higher risk of developing chronic conditions such as obesity, high blood pressure, diabetes, coronary heart disease, stroke, and mental distress. It could also be a sign of low-quality sleep, indicating a sleep disorder. Other reasons for excessive daytime sleepiness include underlying health conditions, medication side effects, and frailty syndrome. If you're concerned about your sleep habits, it's recommended to consult a doctor to rule out any potential health issues and improve your sleep quality.

Napping may not make up for a bad night's sleep

If you nap too late in the afternoon or for too long, you may experience difficulties falling and staying asleep at night. This is because daytime napping reduces your sleep drive, or your body's need for sleep. Most experts recommend avoiding naps after 3 pm to limit disruptions to your sleep schedule. For most people, the ideal nap lasts 30 minutes, and the best time to nap is in the early afternoon, between 1 pm and 3 pm. This is when most people experience a natural decline in energy and alertness, known as the "post-lunch dip" or "afternoon slump".

If you find yourself napping frequently during the day, you may not be getting the recommended amount of sleep each night. If you still need naps despite getting adequate sleep, talk to your doctor to assess your sleep quality and rule out any potential sleep disorders.

Long naps may be harmful

While a midday nap can be helpful, the need for one might signal chronic sleep deprivation. If you are in good health, short daytime sleeps can bring benefits such as helping you catch up on a late night, making you feel less cranky, or ensuring you're well-rested if you work outside traditional daytime work hours. They can also keep you safe on the road, protecting you from drowsy-driving accidents.

However, the research on napping isn't entirely positive. Some studies have found that adults who take long naps during the day may be more likely to have conditions such as diabetes, heart disease, and depression. The urge to sleep during the day may be a sign that they are not getting enough sleep at night, which is associated with a higher risk of developing those chronic conditions. Daytime drowsiness may also be a sign of low-quality sleep, which may indicate a sleep disorder.

In some instances, napping sets up a vicious cycle. You sleep during the day to make up for lost sleep at night, but then you have a harder time falling asleep at night because you napped. Limiting naps is one potential strategy to improve overall nighttime sleep.

Napping for longer than an hour is linked to a higher risk of heart disease and death, according to a study presented at the European Society of Cardiology Congress. The study found that long naps (more than 60 minutes) were associated with a 30% higher risk of all-cause death and a 34% increase in the likelihood of cardiovascular disease compared to no napping. However, the researchers also found that long naps only increased the risk of death if the person slept more than six hours per night.

Another study published in 2019 showed that naps longer than 90 minutes were 85% more likely to lead to a stroke than moderate napping. Some studies have suggested that taking longer naps can increase levels of inflammation, which is linked to heart disease and an increased risk of death. Other research has also connected napping with high blood pressure, diabetes, obesity, depression, and anxiety.

If you do plan to take a nap during the day, there are some guidelines you can follow to help ensure that it won't interfere with your nighttime sleep:

• Time it right: The best time to nap is in the early afternoon, when your body experiences a natural circadian dip. If you nap in the late afternoon or evening, it will likely be harder to fall asleep later.
• Keep it short: Abbreviated sleeps, around 20-30 minutes, may be best to avoid grogginess when you wake up. Shorter naps can also help prevent you from having trouble falling asleep later.
• Get comfortable: For a high-quality rest, be sure to find a quiet, cozy spot where you won't be distracted.
• Examine your motivation: If you need to nap during the day, it is important to assess why you may be sleepy enough to fall asleep during the day, especially if you nap regularly. Track how much sleep you are getting at night. If you aren't getting enough, try to improve your sleep habits. If you are already getting at least seven or more hours of sleep at night and are still tired during the day, discuss this with your doctor.

Daytime sleepiness could indicate underlying health issues

While a midday nap can be refreshing and provide an energy boost, excessive daytime sleepiness could indicate underlying health issues.

Sleep Disorders

If you are getting the recommended seven to nine hours of sleep each night and still feel the need to nap during the day, it could be a sign of a sleep disorder. Insomnia (trouble falling or staying asleep), sleep apnea (frequent pauses in breathing during sleep), and narcolepsy (sudden episodes of deep sleep) are all conditions that can cause daytime drowsiness.

Underlying Health Conditions

Various underlying health conditions can lead to excessive daytime sleepiness, regardless of the quality of nighttime sleep. These include very low blood pressure (especially after eating), low thyroid activity, vitamin deficiencies (such as vitamin D or B12 deficiency), anemia, low blood sugar, depression, and even obesity.

Medication Side Effects

Certain medications can also cause drowsiness as a side effect. This includes prescription medications for allergies, depression, high blood pressure (such as alpha and beta-blockers), insomnia, nausea, Parkinson's disease, or seizures. Over-the-counter remedies for insomnia, allergies, nausea, vomiting, or diarrhea can also have this effect. Additionally, drug interactions from taking multiple medications may result in increased drowsiness.

Lifestyle Factors

Excessive daytime sleepiness could be related to lifestyle factors such as diet, exercise, and social engagement. Not eating or drinking enough throughout the day can lead to lower energy levels and increased sleepiness. Regular physical activity and social interaction can help combat drowsiness and improve overall well-being.

If you are concerned about excessive daytime sleepiness, it is important to consult your doctor to rule out any underlying health issues and ensure your overall health and well-being.

Optimal nap length is 20-30 minutes

Napping for 20 to 30 minutes is optimal for a quick energy boost without the negative side effects of longer naps. Napping for longer than 30 minutes can cause grogginess and sleep inertia, which is a period of impaired cognition that occurs when an individual is awakened during deep sleep. Longer naps can also negatively impact your sleep at night, causing you to wake up frequently or feel sleepy during the day.

If you're napping during the day, it's important to assess why you may be tired enough to need to nap, especially if you're napping regularly. You might not be getting enough sleep at night, in which case you should try to improve your nighttime sleep habits. If you're getting at least seven to nine hours of sleep per night and still feel tired during the day, you should discuss this with your doctor.

If you plan to take a nap during the day, there are some guidelines you can follow to ensure you don't interfere with your nighttime sleep:

• Time it right: The best time to nap is in the early afternoon, when your body experiences a natural circadian dip. Napping in the late afternoon or evening will make it harder to fall asleep at night.
• Keep it short: Aim for a nap of around 20 to 30 minutes to avoid sleep inertia and grogginess when you wake up.
• Get comfortable: Find a quiet, cosy spot where you won't be distracted, and set an alarm so you don't sleep for too long.
• Examine your motivation: If you're napping regularly, try to understand why. Track your nighttime sleep to see if you're getting enough, and if necessary, work on improving your sleep habits.

Napping can be beneficial

Improved memory

Studies have shown that sleep plays an important role in storing memories. A nap can help you remember things learned earlier in the day as much as a full night's sleep. Napping works to keep you from forgetting things like motor skills, sense perception, and verbal recall, too.

Better mood

Napping, or even just resting for an hour without falling asleep, can brighten your outlook and boost your mood. Experts say that the relaxation that comes from lying down and resting is a mood booster, whether you fall asleep or not.

Increased alertness

A short nap in the mid-afternoon can make you more alert and improve your job performance. If you start to feel a bit sleepy right after lunch, a 20-minute nap can help you battle heavy eyelids.

Stress relief

If you're under a lot of pressure, a nap can release stress and improve your immune health. A 30-minute nap can do the trick, and it's better than caffeine!

Heart health

Napping can also be good for your heart. A study found that people who napped for 45 to 60 minutes had lower blood pressure after going through mental stress. So a nap can help your body recover from pressure-filled situations.

Creativity boost

REM sleep, which typically starts 70 to 90 minutes after you fall asleep, activates parts of your brain associated with imagery and dreaming. A nap with REM sleep can help you combine ideas in new ways to come up with answers.

Frequently asked questions