Being a Night Owl May Increase Heart Disease Risk, Study Finds

New research suggests that people who naturally stay up late and sleep in may face a higher risk of developing heart disease. A recent study has found that individuals with an evening chronotype, commonly called night owls, often show poorer markers of heart health compared to those who are early risers.

The Internal Clock vs. The External World

The increased risk appears to stem from a fundamental mismatch. A night owl’s internal body clock, which dictates their natural energy peaks and sleep times, is often out of sync with standard work and social schedules. This constant misalignment can lead to chronic sleep deprivation and increased stress on the body.

When a night owl must wake early for a job that starts at 8 a.m., they are essentially operating in a state similar to perpetual jet lag. This disrupts critical bodily functions like metabolism, blood pressure regulation, and hormone release. Over time, this strain can contribute to the development of cardiovascular problems.

Lifestyle Factors Compound the Risk

The study notes that lifestyle habits common among night owls significantly contribute to the added heart risk. These individuals are more likely to engage in behaviors like smoking, consuming alcohol, eating late at night, and getting irregular or insufficient sleep. They may also find it harder to schedule consistent exercise.

These factors create a double challenge. The body is already under physiological stress from the misaligned sleep-wake cycle. Unhealthy habits then add further strain, accelerating damage to the heart and blood vessels. This combination can be particularly dangerous over the long term.

Practical Steps for Better Heart Health

Experts emphasize that being a night owl is not a life sentence for poor heart health. The key is to focus on controllable, heart-healthy behaviors that benefit everyone, regardless of their natural sleep preference. The goal is to mitigate the risks associated with an evening chronotype.

Prioritize consistent sleep. Aim for 7-9 hours per night and try to go to bed and wake up at similar times, even on weekends. Creating a dark, cool, and quiet bedtime environment can help signal to your body that it is time to wind down.

Maximize morning light exposure. Getting sunlight soon after waking can help reset your internal clock slightly earlier. This can make falling asleep at a reasonable hour easier over time.

Schedule exercise. Regular physical activity is one of the best protections for your heart. Find a time that works consistently with your rhythm, whether it’s a lunchtime walk or an evening gym session, and stick to it.

Be mindful of diet and stimulants. Avoid large meals, caffeine, and nicotine close to bedtime. Try to eat nutritious meals at regular times throughout the day to support stable energy and metabolism.

For investors, this research highlights the growing importance of the sleep health and wellness sectors. Companies focused on sleep technology, chronobiology, and workplace wellness programs may see increased attention as public understanding of the link between sleep patterns and chronic disease deepens.