Night Owls and Heart Health

Being a night owl may not be as harmless as it seems when it comes to heart health.

This might be a bit of a shock, but a significant study suggests that those who are more active late at night tend to have worse heart health compared to others. It’s particularly concerning since, during those late hours, most people are either winding down or already asleep.

“It’s not that night owls are doomed,” noted Sina Kianersi, a research fellow at Brigham and Women’s Hospital and Harvard Medical School, who led this research.

He highlighted a key issue: the misalignment between an individual’s internal clock and typical daily schedules. This mismatch makes it tough for night owls to stick to heart-healthy habits.

And the good news? It’s manageable, Kianersi mentioned, sharing that he identifies as somewhat of a night owl himself and often experiences enhanced “analytical thinking” after around 7 or 8 PM.

Heart disease remains the leading cause of death in the United States.

The American Heart Association lists eight important factors everyone should follow for better heart health: staying physically active, avoiding tobacco, getting enough sleep, maintaining a healthy diet, and keeping blood pressure, cholesterol, blood sugar, and weight in check.

So where does being a night owl fit in?

It relates to our circadian rhythm—the body’s primary biological clock—operating on a roughly 24-hour cycle, affecting sleepiness, wakefulness, and various organ functions, including heart rate and metabolism.

Everyone’s circadian rhythm is slightly different. Past research suggested that night owls might experience more health issues and engage in more risky behaviors, like smoking and low physical activity, than their early-bird counterparts.

In this study, Kianersi’s team followed over 300,000 adults from the UK Biobank, a large health database that gathers information about sleep patterns.

Of those, around 8 percent self-identified as night owls—more active in the late afternoon or evening. Conversely, about a quarter were early risers, while the rest landed somewhere in between.

Over a 14-year period, it was found that night owls had a 16 percent higher risk of experiencing their first heart attack or stroke compared to the broader population. Notably, night owls, particularly women, showed poorer cardiovascular health across the American Heart Association’s key health factors.

One prominent reason appears to be unhealthy lifestyle choices, including smoking, inadequate sleep, and poor diet.

“It’s really about a night owl trying to function in a morning person’s world,” remarked Kristen Knutson from Northwestern University. She contributed to recent guidance from the heart association on circadian rhythms, though she wasn’t part of this study.

This challenge influences more than just sleep patterns.

For instance, metabolism varies throughout the day as the body adjusts insulin production to convert food into energy. So, a night owl might struggle with a heavy breakfast early in the day when their body feels it’s still nighttime. Plus, finding healthy food options can be tricky for those who are out late.

In terms of sleep, even if achieving the ideal seven hours isn’t possible, sticking to a consistent sleep and wake schedule can be beneficial, as both Kianersi and Knutson suggested.

The study didn’t dive into the activities of night owls when the rest of the world is asleep. However, Kianersi emphasized that a fundamental step towards better heart health for both night owls and others is to quit smoking.

“Focus on the basics, not perfection,” he advised, echoing a sentiment that resonates with everyone.