Research indicates that individuals who naturally stay up late, known as "night owls" or evening chronotypes, may face a significantly higher risk of developing heart disease. According to a study of over 322,000 adults from the UK Biobank, evening types were approximately 79% more likely to have poor overall cardiovascular health and faced a 16% higher risk of developing cardiovascular diseases, such as heart attack or stroke, over a 14-year period.

Key Risk Factors for Night Owls

The connection between being a night owl and poorer heart health is often tied to a combination of biological and behavioral factors:

• Unhealthy Habits: Night owls are more likely to engage in riskier behaviors, including poor diet, smoking, and lower levels of physical activity.

• Social Jetlag: A significant risk arises when internal body clocks do not align with external demands, such as work schedules. This misalignment often leads to more irregularity in the timing of sleep, meals, and light exposure.

• Life’s Essential 8: The research utilized the American Heart Association’s "Life’s Essential 8" to measure health. These metrics include diet, activity level, smoking status, sleep quality, weight, cholesterol, blood sugar, and blood pressure. Night owls generally scored lower across these composite measures.

Demographic Trends

The association between evening chronotypes and poor cardiovascular health was found to be particularly strong among women. While the study focused on middle-aged and older adults, researchers note that further study is required to determine if these same patterns exist in younger populations. It is also important to note that as an observational study, these findings show a link but do not prove that a late-night chronotype directly causes heart disease.

Actionable Steps for Evening Types

Experts emphasize that cardiovascular disease is not "inherent or inevitable" for night owls. Rather than trying to fundamentally change their natural sleep-wake preference, individuals should focus on managing modifiable risk factors. Recommended steps include:

• Consistency: Maintaining consistent sleep and wake times as much as possible.

• Morning Light: Prioritizing exposure to light in the morning to help regulate daily rhythms.

• Routine Health Checks: Staying diligent with regular check-ups for blood pressure, cholesterol, and blood sugar.

• Lifestyle Choices: Quitting smoking, improving sleep quality, and maintaining regular physical activity are among the most powerful ways to protect long-term heart health

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