While a full night’s rest remains essential for everyone, the amount of sleep needed varies significantly across age groups. What about naps? It is not unusual for some adults aged over 40 taking naps during the day, whether out of habit, fatigue or necessity.

But is this midday rest for older adults a healthy habit, or something that signals underlying health issues?

Experts say the answer lies in how long you take a nap and why you do it.

Napping is a common practice across cultures and age groups, but for adults over age 40, it often becomes a natural response to changes in sleep quality and lifestyle.

As you age, sleep often becomes lighter and more fragmented. Nighttime awakenings increase, deep sleep declines and it becomes more difficult to feel fully rested upon waking. Add to that the cumulative stress of work, caregiving responsibilities and health issues, and it’s no surprise that the afternoon slumber becomes harder to resist.

Short naps, typically defined as lasting between 10 and 30 minutes, can offer real benefits. They can boost alertness, improve mood, enhance memory and increase overall cognitive performance.

A well-timed nap can be particularly helpful for people experiencing poor nighttime sleep or chronic sleep debt. According to sleep researchers, a nap in the early afternoon, around 1 to 3 p.m., aligns well with the body’s natural circadian dip in alertness and can refresh the mind without interfering with nighttime sleep.

However, not all naps are helpful.

Longer naps, especially those lasting over an hour, can lead to a phenomenon known as sleep inertia — a groggy, disoriented feeling upon waking. More concerning is the growing body of research suggesting a correlation between frequent, prolonged daytime naps and increased risk of cardiovascular disease, metabolic issues and even all-cause mortality in older adults.

Some studies have noted that excessive napping — particularly in conjunction with poor nighttime sleep — could be an early marker of underlying health problems such as diabetes, depression, or neurodegenerative disorders.

Ihn Yohan, People Power Party lawmaker and former professor at Yonsei University Department of Family Medicine, emphasized the importance of evaluating the context.

"Generally, naps are very good for your health. Many studies show such benefits. It can increase your life expectancy as well as boost your energy and health," he told The Korea Herald.

“If someone is napping regularly for long periods during the day, especially if they still feel tired afterward or have trouble sleeping at night, it may be a signal that something else is going on,” he said. “But when done right, short naps can be a great tool for mental and physical well-being.”

To nap healthfully, experts recommend keeping naps short — ideally 15 to 30 minutes — and scheduling them no later than mid-afternoon. Creating a calm, dark space and setting an alarm can help ensure you wake up refreshed, not groggy.