The Science of Naps for Women Over 40

Lifestyle |
Perimenopause |
5 min read

Written By

Brittany Dick

Published

February 13, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

While mainstream culture glorifies the benefits of maintaining a constant hustle, emerging research is diverting from this traditional path to success—suggesting that we could all potentially benefit from an occasional nap.¹

You read that correctly: science-backed naps are no longer exclusive to babies and toddlers. Researchers now suggest the benefits of napping are potentially achievably by women at every age—but with caveats.

Here, Bonafide Chief Medical Officer, Dr. Alyssa Dweck, talks through some of the science behind naps for women over 40 and why not all naps are created equal.

Benefits of Naps for Women Over 40 Explained

During midlife, the risk for cognitive decline increases – which can present as forgetfulness or lack of focus.² Now, research shows taking strategic naps could be a helpful tool for minimizing this risk of these disruptive and sometimes worrisome symptoms. Dr. Dweck goes on to explain why naps for women over 40 may act as a life hack for not only boosting energy, but also for improving brain health and cognition.

“For women over 40, short naps, those lasting 30 to 60 minutes, can provide cognitive benefits including improvements in learning, memory, and psychomotor performance,³” she says.

Power Naps May Boost Cognition and Brain Health

So, why, exactly, may a short nap be so effective?

Research is ongoing, but experts believe brief naps help to reset the brain’s “wake-active” cells that switch between sleep and wakefulness, increasing alertness upon waking.⁴ Power naps give your brain just enough rest time to return attention, mood, and reaction to factory settings.⁵

“Women over 40 often report daytime sleepiness, fatigue, and a need for naps during the day,” Dr. Dweck explains. “For older adults in general, naps may provide a perceived improvement in sleepiness and fatigue.⁶”

When It Comes to Napping Benefits, There’s a Sweet Spot

But there’s a caveat, adds Dr. Dweck. Naps should last no longer than 30 to 60 minutes to reap the benefits—more than that may actually be associated with negative impacts.⁵

“Ideally, naps should last no longer than 30 to 60 minutes and should occur in the early- to mid-afternoon so as not to interrupt one’s night’s sleep,” advises Dr. Dweck. “Nap durations beyond 60 to 90 minutes are associated with increased health risks and may impair mental status.”

Researchers assessing health data from more than 3,200 adults living in Spain—a country known for a culture that embraces midday “siestas”—found that those who napped for longer than 30 minutes were more likely to have a higher body weight, high blood pressure, and high blood sugar.⁶ Those who snoozed for 30 minutes or less, however, had better health markers –, indicating there may be a positive correlation to shorter naps, but more research needs to be done to validate this.

Emerging research echoes these sentiments. In a Chinese study looking at more than 2,900 people aged 65 and above, 60% of participants who napped for 30 to 90 minutes showed signs of improved memory and cognition compared to those who napped for longer than 90 minutes.^7,8

Dr. Dweck additionally points out that research on the effect of napping on hormone levels is underwhelming. While low estrogen levels can certainly negatively impact sleep, she says, little is known about how specifically naps impact hormones.⁹

“Hormones are directly related to sleep when disruptions are caused by vasomotor symptoms, like night sweats; however, literature seems to focus on how low estrogen during menopause affects sleep rather than how napping affects hormone levels,” she says – so more specific research needs to be done.

Sleep Wellness Tips for Napping After 40

According to Dr. Dweck, naps for women over 40 can benefit brain health and energy in midlife. Here, she’s provided a few pieces of sage advice coupled with several scientific pointers on how to incorporate napping into your routine in the most strategic ways possible:^{10, 11, 12, 13}

Cap naps at 30 to 60 minutes to avoid feeling groggy and negatively impacting night sleep.
Nap in early- to mid-afternoon. Later than this may negatively impact nighttime sleep.
Choose a cool, quiet, dark environment to prevent unwanted interruptions and wakings.
Set an alarm to keep naps to between 30 and 60 minutes—and avoid hitting the snooze button.
See a healthcare provider if you are suffering from excessive daytime sleepiness, which could indicate underlying disorders such as sleep apnea, mood disorders, low thyroid activity, or other underlying illness.

The Importance of Sleep in Menopause

Attaining the right quantity and quality of sleep is an essential part of staying well through menopause and beyond. Used strategically, naps for women over 40 can play a role in prioritizing sleep health and wellness. Consider the benefits of incorporating naps into your daily routine, but always be sure to speak with a healthcare provider if you have any questions or concerns.

Benefits of Naps for Women Over 40: Sleep & Wellness Tips | Bonafide

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