Nodding off easily and often may be linked to higher dementia risk

For this study, researchers tracked the dementia development in 995 US Medicare beneficiaries ages 65 and older for up to 10 years using data from the National Health and Aging Trends Study.

Study participants self-reported their napping habits, including frequency, duration, and intention, that is, whether they had planned to nap or not.

Researchers found that study participants who napped frequently — most days or every day — experienced a 48% higher risk of developing dementia, compared to those who rarely or never napped.

Scientists also discovered that napping for 30 minutes or less was linked to a 40% higher risk for dementia, and unintentional napping was correlated with a 39% greater risk.

“Overall, these highlight the importance of considering different napping characteristics, as well as nighttime sleep, when examining the relationship between daytime napping and dementia risk,” Jiang said.

Commenting on how daytime napping might have an impact on dementia risk, Jiang told us the mechanisms are not yet fully understood.

“One possibility is that daytime napping may reduce the drive to sleep at night, potentially contributing to nighttime sleep disturbances, which have also been linked to dementia risk,” she explained.

“Other potential pathways, such as inflammation, may also play a role. Alternatively, increased daytime napping may reflect neurodegenerative processes underlying dementia that affect sleep-wake regulation,” Jiang suggested.

“An important next step is to generate stronger evidence about whether the relationship between daytime napping and dementia is causal, particularly whether changing napping behaviors could help reduce dementia risk among older adults,” she continued. “Also, it is important to better understand the mechanisms underlying this relationship.”

MNT had the opportunity to speak with Dung Trinh, MD, an internist for MemorialCare Medical Group and chief medical officer of Healthy Brain Clinic in Irvine, CA.

Trinh, who was not involved in the recent study, said he found it to be fascinating and important because it highlights something we often overlook when evaluating brain health: What happens during the day may be just as important as what happens at night.

“As physicians, we typically focus on memory loss, forgetfulness, and changes in thinking when evaluating patients for dementia,” he explained. “However, this study suggests that frequent or unintentional daytime napping may also provide valuable clues about brain health.”

“What caught my attention was that frequent napping was associated with a 48% higher dementia hazard, while unintentional napping was associated with a 39% higher hazard compared with not napping. It is important to emphasize that this does not mean napping causes dementia. Rather, changes in daytime sleeping patterns may be an early warning sign of underlying changes in the brain, potentially before more obvious memory symptoms appear.”

–Dung Trinh, M.D.

“As a physician, I see this as another opportunity to recognize potential problems earlier and help patients take a more proactive approach to their brain health,” Trinh added.

As napping is rather common among older adults — and even younger adults — MNT asked Zeeshan Khan, MD, chief of geriatric medicine at the Hackensack Meridian Jersey Shore University Medical Center, and associate professor of family medicine at the Hackensack Meridian School of Medicine in New Jersey, for tips on how individuals can improve their nightly sleep so they can cut back on napping.

Khan, who was also not involved in this study, advised to:

• Maintain a regular sleep-wake schedule: Wake up and go to sleep at consistent times daily, including on weekends.
• Seek natural morning sunlight and stay active: Daytime physical activity paired with morning light helps reinforce your circadian rhythm. “Something as basic as taking a short morning stroll can make a difference,” Khan said.
• Avoid staying in bed awake for extended periods: Should you find yourself unable to fall asleep after roughly 20 minutes, get up and engage in a calming activity until drowsiness returns.
• Be mindful of caffeine and alcohol intake: It is best to avoid caffeinated beverages within six hours of bedtime.
• Create an optimal sleep environment: Ensure your room remains cool, dark, and quiet, while turning off electronic screens well before bedtime.
• Reduce evening fluid consumption: If frequent bathroom visits wake you up throughout the night, curtailing liquids before bed helps. “Be sure to consult your doctor regarding these frequent bathroom trips, as effective treatments are available,” Khan said.
• Screen for underlying obstructive sleep apnea: If you exhibit loud snoring, witnessed breathing pauses, or morning tiredness, mention this to your provider.
• Inquire about cognitive behavioral therapy for insomnia (CBT-I): CBT-I serves as a recommended first line therapy and is likely to have fewer harms than pharmacologic therapy.
• Request a comprehensive medication review: Numerous prescriptions can interfere with rest or trigger daytime lethargy.

“If you prefer taking a short, intended rest earlier in the afternoon, that is usually completely fine,” Khan suggested. “The real concern arises when individuals begin nodding off unintentionally, which is a symptom that warrants medical discussion rather than reaching for an extra shot of espresso.”