Night Owls and Heart Health: Understanding the Connection

Daily Health

30/01/2026

What Does Chronotype Mean?

Chronotype refers to our natural inclination for sleep and activity times—whether we’re “morning larks” who rise and shine early or “night owls” who feel most alert after dark. Genetics play a role, but lifestyle factors also influence where we fall on this spectrum.

Recent Research Findings

A large analysis published in the Journal of the American Heart Association investigated over 322,000 adults in the UK. Participants self-identified their chronotype and were tracked for nearly 14 years. Key heart health indicators—including diet, activity, sleep quality, cholesterol, and blood pressure—were measured based on the American Heart Association’s Life’s Essential 8 criteria.

Results showed that night owls had a 16% higher risk of developing cardiovascular disease (such as heart attacks or strokes) than those with an intermediate chronotype. Women who preferred evening activities seemed especially susceptible. Notably, night owls were about 79% more likely to have overall poor cardiovascular health habits, often including irregular sleep, suboptimal diets, less physical activity, and higher rates of smoking.

Benefits and Risks

For night owls, the flexibility to stay up late can enhance creativity or productivity during quiet nighttime hours. However, the main health risks involve:

Irregular sleep patterns disrupting circadian rhythms
Lower sleep quality due to mismatched body clocks and external schedules
Adopting less healthy behaviors, such as snacking late or exercising less
Stronger association for women with higher risks observed in this group

The upside? These risks are linked to modifiable lifestyle habits, not something inherently harmful about being a night owl.

Supportive Data

The UK Biobank study and others—such as reports by the American Heart Association and reviews in journals like Sleep Medicine Reviews—support these patterns. Still, it’s critical to note that observational research identifies associations, not direct causation. More studies are needed for younger adults and diverse populations.

Practical Tips for Night Owls

Adopting protective habits can diminish heart risks, regardless of chronotype:

Prioritize consistent sleep: Aim for at least 7 hours of sleep and try to keep sleep and wake times regular, even on weekends.
Boost morning light exposure: Natural light helps align your body clock and improves alertness.
Move daily: Aim for regular physical activity most days of the week.
Eat well: Emphasize whole grains, fruits, vegetables, and lean proteins. Avoid late-night snacking on high-sugar or processed foods.
Quit smoking: This remains one of the most effective ways to reduce cardiovascular risk.
Monitor key health numbers: Stay aware of your blood pressure, cholesterol, weight, and blood sugar through regular check-ups.

Looking Forward

Changing your chronotype may be difficult, but focusing on sleep consistency, light exposure, and healthy lifestyle choices can substantially reduce risks. Personalized routines can empower night owls to optimize health and lower their odds of heart disease, regardless of when they feel most awake.

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