Night Owls May Have Worse Heart Health: Here’s What to Know
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Key Takeaways
- Night owls were more likely to eat poorly, be less active and use nicotine, habits that contribute to cardiovascular risk, while “morning people” showed a 5% lower prevalence of heart problems.
- A large UK study of 300,000 adults found that people who identify as “evening people” have an almost 80% higher prevalence of poor heart health over 14 years, including a 16% higher risk of heart attack or stroke, compared with those with moderate bedtimes.
- Even if you’re a night owl, you can protect your heart by getting seven to eight hours of sleep, following good sleep hygiene practices, eating a diet rich in vegetables, fruit and lean protein, exercising three hours a week and staying up to date on physicals and screenings.
If you’re a night owl, you may want to pay a little more attention to your heart health.
A study published earlier this year in the Journal of the American Heart Association found people who stay up late tend to get less sleep, which increases the risk of heart attack and stroke. Heart disease is the leading cause of death in the United States.
Here’s what to know about this study and what you can do to support your heart health even if you are a night owl.
Night owls and heart health
The study looked at data from 300,000 adults age 40 to 69 years old in the United Kingdom from 2006 to 2020. The participants answered a questionnaire about their health and underwent a basic physical assessment.
About 8% of the study participants self-identified as “evening people” with bedtimes as late as 2 a.m. About 24% of people described themselves as “morning people,” with bedtimes as early as 9 p.m., while 67% of people noted they were somewhere in between.
The evening people had a nearly 80% higher prevalence of poor heart health in a 14-year period compared to those who had a moderate bedtime. This included a 16% higher risk of heart attack and stroke. On the other hand, morning people had a 5% lower prevalence of poor heart health in the same time period.
The researchers found staying up later is associated with engaging in habits that increase the risk of poor heart health. The night owls in the group were more likely to have poorer diets, less physical activity and higher nicotine exposure than the other groups.
How to support your heart health
Changing your chronotype can be difficult. But even if you are a night owl, there are plenty of lifestyle habits you can create to support your heart health.
Get at least seven hours of sleep
Regularly getting seven to eight hours of sleep at night is key for overall physical and mental health.
Here are some essential sleep hygiene habits:
- Even if you have a late bedtime, try to go to bed and wake up at the same time every day.
- Avoid caffeine at least six hours before bed.
- Limit or avoid alcohol, which can make deep sleep more difficult.
- Stay away from screens for one to two hours before bed.
- Don’t exercise too close to bed.
- Sleep in a cool, dark and quiet room. The ideal sleeping temperature is from 64° to 68° Fahrenheit.
Talk to your primary care provider (PCP) if you have long-term trouble sleeping. Only take sleep-related medications approved and prescribed by your PCP.
Eat a nutritious diet
A heart-healthy diet full of vegetables, fruit and lean protein such as fish is key for your heart.
Limit your consumption of red meat and ultra-processed meats, which are associated with a higher risk of heart disease. Managing your blood sugar is another important part of heart health. Try to limit or avoid alcohol.
Exercise regularly
Try to get 2.5 to three hours of moderate physical exercise per week. Brisk walking, running, cycling, swimming or a workout class are all ways to strengthen your heart.
Talk to your PCP before starting a new exercise routine.
Get your annual physical and recommended screenings
Work with your PCP to manage your overall health, including maintaining a healthy weight, normal cholesterol levels and a healthy blood pressure.
Image: Getty Images
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