Night Owls and Heart Health: A Closer Look

If you tend to come alive at night, it might be wise to pay attention to your heart health.

Recent research suggests that night owls—people who naturally prefer to stay up late—could face a higher risk of heart disease. Experts, however, point out that there are ways to safeguard your health.

According to a study published in the Journal of the American Heart Association, middle-aged and older adults, particularly women, who are more active in the evenings might have poorer heart health compared to those without a significant preference for morning or evening activities.

The research examined data from over 322,000 adults involved in the UK Biobank, a long-term study drawing participants from England, Scotland, and Wales.

Participants self-reported their chronotype—essentially, whether they see themselves as morning, intermediate, or evening types. Interestingly, the study did not dictate specific bedtimes or wake times; it relied purely on these self-reported preferences.

Chronotypes indicate a person’s natural inclinations regarding sleep timing and daily patterns, as explained by Dr. Sina Kianersi, the lead author and a postdoc at Brigham and Women’s Hospital and Harvard Medical School in Boston.

Those who identify as night owls, or even early risers, may find themselves at greater risk. This heightened risk seems connected to misalignments between their internal clocks and work schedules, among other external pressures.

While previous studies have often zoomed in on a single risk factor—like smoking or high blood pressure—this latest study adopted the American Heart Association’s Life’s Essential 8, which includes various actions to enhance heart health. These eight components cover aspects like diet, physical activity, sleep quality, and management of weight and blood metrics. Each is scored from 0 to 100, highlighting overall cardiovascular health.

Kianersi noted that the strong link between night owl tendencies and poor heart health was notably striking. Those who stay up late were found to have an increased tendency toward unhealthy habits, like poor diets and inadequate exercise. This pattern was even more pronounced in women.

When compared to those who identify as intermediate types, evening types were approximately 79% more prone to poor cardiovascular health, with an elevated risk of strokes or heart attacks observed during follow-up.

Your daily habits weigh in as well.

According to Dr. Sabra Abbott, an associate professor of neurology at Northwestern University’s Feinberg School of Medicine, being a night owl often coincides with other lifestyle factors that heighten cardiovascular disease risk. This includes irregular sleep schedules, meal timings, and exposure to light. She was not part of the study.

Night owls have a 16% higher risk of developing heart-related issues like heart attacks or strokes compared to those classified as intermediate, over a follow-up period of nearly 14 years.

Interestingly, early risers exhibited a 5% lower likelihood of poor heart health compared to those with intermediate chronotypes.

Since the focus of the research was on middle-aged and older adults, Kianersi emphasized the need for further investigation into whether these trends hold for younger populations. He also mentioned that, being observational, the study can’t definitively prove that chronotype causes poor cardiovascular health.

For night owls, there is a glimmer of hope. Dr. Kristen Knutson, an associate professor of neurology at the Feinberg School of Medicine’s Center for Circadian and Sleep Medicine, suggested that being a night owl doesn’t inherently lead to heart disease.

“It’s not inevitable for night owls,” Knutson remarked, recommending that individuals prioritize sleep and avoid smoking.

The study highlights that interventions aimed at improving controllable risk factors—like enhancing sleep quality, quitting smoking, and leading a healthy lifestyle—could significantly benefit night owls.

Abbott concurred, advising that night owls focus on what they can control rather than attempting to change their natural chronotype.

Kianersi offers straightforward advice: “Focus on the basics: aim for consistent sleep, maintain steady wake times, and try to get morning light exposure,” he stated. “Regular physical activity is also essential, along with routine monitoring of blood pressure, cholesterol, and blood sugar levels. And for those who smoke, quitting is one of the most impactful measures for long-term heart health.”