Frailty Can Be Prevented by Adjusting Sleep Habits

Warning Signs: Sleep Patterns and Daytime Napping That May Increase the Risk of Frailty in Middle-Aged and Older Adults

As we age, our health naturally changes over time. One important issue that often comes with ageing is “frailty”. Many people may assume that frailty is simply a natural part of getting older, but did you know that everyday factors such as night-time sleep duration and midday napping can directly influence the risk of developing this condition?

What Is Frailty?

Frailty is a condition in which the body becomes weaker and more vulnerable to stress, illness, or physical challenges. It is a major global public health concern that directly affects healthcare systems and quality of life as societies enter an ageing population era.

How Many Hours of Sleep at Night Are Ideal?

Night-time sleep is the period when the body repairs and restores itself. Research has found that the ideal sleep duration is around 7–9 hours per night. If you sleep too little or too much, the risk of frailty may increase noticeably.

• Sleeping less than 6 hours per night increases the risk of frailty by up to 44%.
• Sleeping 6–7 hours per night increases the risk of frailty by 12%.
• Sleeping more than 9 hours per night is also significantly associated with an increase in the Frailty Index.

A Common Misconception: “Napping Can Make Up for Too Little Night-Time Sleep”

Many people believe that if they do not get enough sleep at night, they can simply make up for it by napping during the day. However, this study did not find evidence that daytime napping can compensate for the harmful effects of short night-time sleep.

On the contrary, daytime napping may disrupt the sleep cycle and further increase the risk of frailty, especially among people who sleep only 6–7 hours at night or those who already sleep more than 9 hours.

Conclusion and Recommendations for Better Sleep Health

To help prevent and reduce the risk of frailty as we age, it is important to improve sleep habits in appropriate ways:

• Maintain an appropriate night-time sleep duration: Aim for 7–9 hours of sleep per night.
• Limit daytime napping: If you feel sleepy during the day, a short nap may be acceptable, but avoid napping for longer than 90 minutes.

Quality sleep does more than help you wake up feeling refreshed. It can also act as an important protective factor, helping us enter older age with strength, resilience, and a better quality of life.

Tang, D., Long, C., Wei, Y., & Tang, S. (2025). The longitudinal relationship between night-time sleep duration, midday napping, and frailty among middle-aged and older people in China: a prospective analysis. Journal of Global Health, 15, Article 04059. https://doi.org/10.7189/jogh.15.04059