Naps are part of many cultures and can be healthy when timed well.
Needing long naps every day, however, may point to poor night sleep or a medical issue.
Key concepts
- Best nap: 20–30 minutes, before 3 pm
- People with insomnia should usually avoid naps
- Excessive sleepiness is a symptom, not laziness
Symptoms and signs
- Grogginess after long naps
- Difficulty sleeping at night after evening naps
- Falling asleep unintentionally during the day
Causes
- Short or broken night sleep
- Boredom and inactivity
- Depression, sleep apnoea or thyroid problems
Risk factors
- Older age and retirement
- Shift work
- Sedating medicines
Evidence-based management
- Keep naps short and early; set an alarm
- Replace evening naps with a short walk or light activity
- Improve night sleep first if naps are long
When to seek professional help
- Daytime sleepiness affecting work, study or driving
- Sleeping much more than before along with low mood
- Sudden sleep attacks or collapse with emotion
Frequently asked questions
Is sleeping a lot a sign of depression?
It can be. Oversleeping with low mood and loss of interest needs assessment.
Are naps good for elderly people?
A short nap is fine; long daytime sleep can disturb night sleep and should be discussed.
Medical references
Guidelines and official sources used for this article.
- Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 2021.
- LIVE LIFE: an implementation guide for suicide prevention in countries. World Health Organization, 2021.
- Author
- Dr. Kuldeep Budania, MBBS, MD Psychiatry
- Medical reviewer
- Dr. Kuldeep Budania, MD Psychiatry
- Last reviewed
This article is for general information and is not a substitute for personal medical advice.
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