A new study suggests that people who stay up late and feel more alert in the evening,often called “night owls” which may face a higher risk of cardiovascular disease. Over a 14-year follow-up period, researchers found that night owls had a 16 percent higher risk of heart attack or stroke compared with people who naturally fall in the middle of the morning-evening spectrum.
The study also highlights why chronotypes (our natural tendency to be active in the morning or evening) may influence heart health and how certain lifestyle behaviors linked to night owls may drive this risk.
Understanding Chronotypes
A chronotype describes the time of day when a person feels most alert, active, and energetic.
The three main chronotypes are:
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Morning types (larks) – feel best earlier in the day
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Evening types (night owls) – more active in the late evening
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Intermediate types – fall between the two
This study used data from 322,777 adults without known heart disease at the start and followed them for more than 14 years.
Sleep, Circadian Rhythms, and Heart Health
In 2022, sleep was added to the American Heart Association’s Life’s Essential 8, a list of key behaviors and health factors that support heart health. These include:
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Eat better
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Be more active
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Quit tobacco
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Get healthy sleep
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Manage weight
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Control cholesterol
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Manage blood sugar
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Manage blood pressure
Because sleep is closely tied to circadian rhythms, researchers wanted to understand whether being a night owl is linked to lower Life’s Essential 8 scores and higher cardiovascular risk.
Circadian misalignment—when the body’s internal clock is out of sync with the natural light-dark cycle—has previously been linked with:
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higher metabolic risk
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increased inflammation
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mood disorders such as anxiety and depression
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unhealthy lifestyle behaviors like smoking or poor diet
These conditions can all raise the risk of heart disease.
What the Study Found
1. Night owls had poorer overall heart-health scores
Compared with intermediate chronotypes, night owls had a 79 percent higher prevalence of poor Life’s Essential 8 scores.
Morning types had slightly better scores than intermediates.
2. Night owls had a higher risk of heart attack or stroke
During follow-up, night owls experienced:
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16 percent higher risk of heart attack or stroke than intermediates
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Larks had a slightly lower prevalence of poor heart-health scores
Experts emphasize that while 16 percent may seem modest for an individual, it is meaningful when considering large populations.
3. Lifestyle behaviors play a major role
Night owls were more likely to:
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Smoke
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Be less physically active
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Have higher blood pressure
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Have irregular sleep schedules
These behaviors explained much of the increased cardiovascular risk.
Why Night Owls May Face Higher Cardiovascular Risk
Experts say the increased risk is not because night owls are biologically unhealthy. Instead, it is linked to factors such as:
Circadian misalignment
Night owls often must wake early for work or school, leading to chronic sleep deprivation and irregular sleep timing.
Lifestyle patterns
Evening chronotypes may be more prone to:
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Late-night snacking
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Drinking alcohol
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Long sedentary periods
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Disrupted meal timing
Mood and mental health
Night owls are more likely to experience anxiety or depression, which can influence heart health.
Importantly, most of this risk is modifiable.
A Silver Lining: Night Owls Can Improve Heart Health
Researchers emphasize that being a night owl is not a fixed disadvantage. Much of the risk is connected to habits and environment—not biology.
Experts suggest that night owls can improve heart health by focusing on:
1. Morning light exposure
Brief exposure to natural light—around 15 minutes—can help reset the body clock.
2. Consistent sleep timing
Going to sleep and waking up at the same time every day improves circadian alignment.
3. Avoiding nicotine and limiting alcohol
These behaviors strongly influence cardiovascular risk.
4. Eating meals at regular times
Avoiding late-night meals may reduce metabolic strain.
5. Exercising earlier in the day
Physical activity in the morning or afternoon helps regulate circadian rhythms.
6. Better sleep hygiene
Keeping a dark, quiet, cool sleeping environment helps improve sleep quality.
Experts stress that night owls don’t need to become morning types—they just need to support their body’s rhythms in healthier ways.
Conclusion
This study shows that night owls have a higher cardiovascular risk, but much of that risk comes from habits that can be changed. With healthier sleep timing, better lifestyle choices, and improved circadian alignment, night owls can significantly reduce their risk of heart attack or stroke.
The findings offer hope: understanding your chronotype can help you make choices that support long-term heart health.
