Night Owls and Heart Health: Why Sleeping Late May Increase Cardiovascular Risk

What the Study Found

Researchers examined data from more than 322,000 adults in the UK Biobank who were tracked for about 14 years. Participants were grouped into:

• Morning types (larks)

• Evening types (night owls)

• Intermediate types

The study found that:

• Night owls had a higher risk of cardiovascular events compared with intermediates.

• They also had poorer scores on the Life’s Essential 8, the American Heart Association’s checklist for heart health.

Life’s Essential 8 Includes:

1. Eating better

2. Being more active

3. Avoiding tobacco

4. Getting healthy sleep

5. Maintaining healthy weight

6. Controlling cholesterol

7. Managing blood sugar

8. Managing blood pressure

Night owls had a 79% higher chance of scoring low on these measures.

Why Night Owls May Have Higher Heart Risk

Experts believe the main issue is circadian misalignment—a mismatch between your biological clock and your daily routine.

This misalignment can lead to:

• Irregular sleep patterns

• Less physical activity

• Higher nicotine use

• Higher blood pressure

• Unhealthy eating habits

• Increased likelihood of mood disorders like anxiety and depression

All of these contribute to cardiovascular disease.

However, researchers emphasize that up to 75% of this risk is linked to changeable behaviours, not genetic sleep preference.

Is It All Bad News for Night Owls?

Not at all. Experts say night owls are not inherently unhealthy. The key challenge is the lifestyle patterns that often accompany late sleep schedules.

The positive message is that these risks can be reduced with practical, daily adjustments.

What Night Owls Can Do to Protect Their Heart Health

Experts recommend the following strategies:

1. Improve Sleep Timing

• Keep consistent sleep and wake-up times.

• Aim for 7–9 hours of sleep each night.

2. Get Morning Light Exposure

• Spend 15 minutes outside in the morning in natural light (around 10,000 lux).

• Avoid sunglasses during this exposure and avoid sitting behind a window.

Morning light helps reset the biological clock and improves sleep quality.

3. Be Physically Active

• Prefer outdoor activities when possible.

• Try to schedule exercise earlier in the day.

4. Focus on Heart-Healthy Habits

• Avoid nicotine.

• Eat balanced meals at regular times.

• Manage stress and mood.

5. Avoid Sudden Lifestyle Overhauls

Experts warn that night owls should not try to “force” themselves into becoming morning people overnight. Instead, gradual, consistent changes work best.

Conclusion

This study confirms that night owls may face higher cardiovascular risk, but the reason is mostly linked to lifestyle habits and circadian misalignment—not the chronotype itself.

With intentional sleep planning, healthy habits, and proper light exposure, night owls can significantly improve their heart health and reduce long-term risks.