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Is Daytime Napping Healthy or Unhealthy? An In-Depth Look at Its Impact on Weight Loss and Metabolic Health

Updated: Jan 17


Due to the pressures of life, many people find themselves struggling with sleep deprivation. The demands of modern life often leave us feeling fatigued during the day, prompting some to take a nap whenever possible. While daytime napping can offer a quick energy boost, it also raises important questions about its overall health implications, particularly concerning weight loss and metabolic health. Is napping during the day healthy or unhealthy? Does it support weight management, or could it potentially hinder metabolic functions? Let’s dive into the science behind napping and its effects on the body.


woman napping at desk

The Science of Sleep: Understanding Daytime Napping


Sleep is a fundamental biological process essential for overall health and well-being. It's during sleep that our bodies repair tissues, consolidate memories, and regulate hormones, including those involved in metabolism and appetite control. However, the role of daytime napping in these processes is more complex.


Types of Naps: Naps can vary in length, with the most common being:


  • Power naps (10-20 minutes): These short naps are known to enhance alertness and cognitive function without causing sleep inertia, the grogginess felt upon waking.


  • Long naps (60-90 minutes): Longer naps can include deep sleep (slow-wave sleep) and can significantly improve memory and learning, but they may also lead to sleep inertia.


Circadian Rhythm and Napping: Our bodies follow a circadian rhythm, a natural 24-hour cycle that regulates sleep-wake patterns. This rhythm typically makes us feel sleepy in the early afternoon, making this a common time for naps. However, disrupting this rhythm by napping for too long or too late in the day can interfere with night-time sleep, potentially leading to sleep disorders like insomnia.


Daytime Napping and Weight Loss: Friend or Foe?


When it comes to weight loss, the relationship between sleep and body weight is well-documented. Insufficient sleep is associated with weight gain, increased appetite, and a higher risk of obesity. But where does napping fit into this equation?


1. Napping as a Tool for Recovery:

Napping can be beneficial for those who are sleep-deprived, as it helps alleviate the negative effects of poor night-time sleep. Since lack of sleep is linked to increased hunger and cravings—often for high-calorie, sugary foods—napping might help curb these effects by restoring some of the lost sleep. In this sense, napping could indirectly support weight loss by helping to regulate appetite.


2. Napping and Metabolic Rate:

While the idea that napping could increase or decrease metabolic rate directly is not strongly supported by research, sleep in general is known to play a crucial role in regulating metabolism. Poor sleep, including fragmented or insufficient sleep, can lead to insulin resistance, a condition where the body's cells do not respond properly to insulin, leading to higher blood sugar levels. This condition is a precursor to type 2 diabetes and can make weight loss more challenging.


3. The Risk of Over napping:

On the flip side, excessively long naps (over 90 minutes) or frequent daytime napping in individuals who already get adequate sleep at night could disrupt circadian rhythms (1). This disruption can lead to poorer sleep quality at night, creating a vicious cycle of sleep deprivation and daytime fatigue. Chronic sleep disruption is associated with weight gain and a higher risk of metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.


man yawning

Metabolic Health and Napping: What the Research Says


Metabolic health encompasses various factors, including blood sugar levels, insulin sensitivity, cholesterol levels, and body fat distribution. How does napping influence these aspects?


1. Napping and Insulin Sensitivity:

Research indicates that poor sleep, whether due to insufficient night-time sleep or fragmented sleep, can lead to decreased insulin sensitivity (2). Insulin sensitivity refers to how effectively the body uses insulin to lower blood sugar levels. Lower insulin sensitivity is a risk factor for type 2 diabetes. Interestingly, some studies suggest that a short nap (30 minutes) can help improve insulin sensitivity, particularly in sleep-deprived individuals. However, this benefit is less clear in those who are not sleep-deprived.


2. Napping and Inflammation:

Chronic inflammation is another marker of poor metabolic health, and it’s closely linked to obesity, insulin resistance, and cardiovascular disease. Sleep plays a role in modulating the body’s inflammatory response. Some studies suggest that napping can reduce inflammation markers, particularly in those who experience sleep disturbances at night (3). However, the relationship between napping and inflammation is complex and may depend on factors such as the duration and timing of the nap.


3. The Timing of Naps:

The timing of a nap can also affects its impact on metabolic health. For example, napping in the late afternoon or evening can interfere with night-time sleep, leading to sleep disturbances that negatively affect metabolic health. On the other hand, a short nap taken in the early afternoon is less likely to disrupt circadian rhythms and may offer metabolic benefits, especially for those who did not sleep well the night before.


The Verdict: Is Daytime Napping Healthy or Unhealthy?


The answer to whether daytime napping is healthy or unhealthy is not straightforward and depends on several factors, including the duration and timing of naps, individual sleep needs, and overall lifestyle.


Healthy Napping Habits:

  • Keep naps short: Limit naps to 20-30 minutes to avoid sleep inertia and disruption of night-time sleep.

  • Nap early: Aim to nap in the early afternoon to align with your natural circadian rhythm.

  • Use naps as a supplement, not a replacement: Naps should complement, not replace, a healthy night-time sleep routine.


When Napping May Be Unhealthy:

  • Frequent long naps: Regularly taking long naps may be a sign of underlying health issues, such as sleep apnoea, and could disrupt night-time sleep.

  • Napping too late: Late-afternoon or evening naps can interfere with your ability to fall asleep at night, leading to a cycle of poor sleep.


woman stretching up arms and looking joyful and alive

Conclusion: Napping with Caution

Daytime napping can be a double-edged sword. When done correctly, it can enhance alertness, improve mood, and even offer some metabolic benefits, particularly in those who are sleep-deprived. However, over napping or poorly timed naps can disrupt sleep patterns and potentially harm metabolic health.


For those concerned about weight loss and metabolic health, the key is to use naps strategically—as a short-term tool to counteract occasional sleep deprivation, rather than a regular substitute for a good night’s sleep. Maintaining healthy sleep hygiene, alongside a balanced diet and regular physical activity, remains the best approach to supporting both weight loss and overall metabolic health.



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CINNAMON DAYS CIC

Company number: 14343512

Cinnamon Days CIC is a community interest company, which is a not-for-profit organisation. Cinnamon Days CIC provides benefit to those who are disadvantaged as a result of chronic metabolic health conditions, and provides support for people with ME/CFS, Long Covid and Fibromyalgia

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