Staying up late may be more than a lifestyle choice—it could affect your heart health. A large study indicates that people who are more active at night, often called “night owls,” face a higher risk of cardiovascular problems compared with those with typical daytime schedules.
“It’s not that night owls are doomed,” said Sina Kianersi, research fellow at Brigham and Women’s Hospital and Harvard Medical School. “The challenge is the mismatch between your internal clock and daily routines, which can make it harder to maintain heart-healthy habits.”
The Circadian Connection
Our bodies follow a circadian rhythm, a roughly 24-hour internal clock that influences sleep, metabolism, blood pressure, heart rate, and hormone levels. Night owls’ schedules often conflict with societal norms, which can make it harder to eat well, exercise, and get sufficient sleep—key factors for heart health.
Using data from more than 300,000 middle-aged and older adults in the UK Biobank, Kianersi’s team tracked participants’ sleep-wake patterns over 14 years. About 8% identified as night owls, preferring activity later in the day and staying awake past conventional bedtimes. Another quarter were early birds, and the rest fell in between.
The results showed that night owls had a 16% higher risk of experiencing their first heart attack or stroke compared with average-schedule participants. Women in particular showed lower adherence to the American Heart Association’s eight key health metrics, including exercise, diet, sleep, and blood pressure control.
Why Night Owls Are at Risk
Unhealthy behaviors—such as smoking, late-night eating, and insufficient sleep—are major contributors to the increased risk. Kristen Knutson of Northwestern University explained that when night owls follow a “morning person” schedule, their metabolism and body systems may be out of sync, making it harder to process early meals or maintain healthy routines.
Even if getting seven or more hours of sleep isn’t feasible, sticking to a consistent bedtime and wake time can help align biological rhythms, experts say.
Heart Health Tips for Night Owls
- Prioritize quitting smoking, the single most impactful step.
- Follow a consistent sleep schedule, even on weekends.
- Focus on nutritious meals and regular physical activity, timed to your natural energy peaks.
- Manage stress and monitor key health indicators like blood pressure and cholesterol.
“Focus on the basics, not perfection,” Kianersi emphasized. “These steps benefit everyone, whether you’re a night owl or an early bird.”
For night owls, awareness and small lifestyle adjustments can make a significant difference, helping to protect cardiovascular health while accommodating natural sleep patterns.
