Night Owls Face Elevated Heart Risk, Especially Women, New Study Finds
A growing body of evidence suggests that individuals who prefer staying up late may be putting their heart health at risk, particularly as they age. New research published today in the Journal of the american Heart association reveals that people referred to as night owls – exhibit poorer cardiovascular health compared to those who are most active earlier in the day, with women appearing disproportionately affected.
The Link Between Chronotype and Heart Health
Researchers analyzed data from over 300,000 adults participating in the UK Biobank,focusing on chronotypes – an individual’s natural inclination toward sleep and wakefulness. Participants self-identified as “definately evening people” (typically going to bed around 2 a.m.), “definitely morning people” (bedtime around 9 p.m.), or having an “intermediate” chronotype. Cardiovascular health was then assessed using the American Heart Association’s Life’s Essential 8™ framework, which considers factors like diet, physical activity, smoking, sleep, weight, cholesterol, blood sugar, and blood pressure.
The analysis revealed a concerning trend: compared to those with an intermediate chronotype, individuals classified as “evening people” where 79% more likely to have a poor cardiovascular health score. Furthermore, night owls faced a 16% higher risk of experiencing a heart attack or stroke over a 14-year follow-up period. Notably, this association between an evening chronotype and diminished heart health was stronger among women then men.
Lifestyle Factors Play a Key Role
The increased risk wasn’t simply a matter of being a night owl, but rather the lifestyle habits frequently enough associated with it. Researchers found that night owls were more likely to engage in behaviors detrimental to cardiovascular health, including consuming lower-quality diets, getting insufficient sleep, and having higher rates of smoking.
“‘Evening people’ often experience circadian misalignment,” explained a lead study author, “meaning their internal body clock may not match the natural day-to-night light cycle or their typical daily schedules.” This misalignment, the researcher added, can contribute to poorer diet quality, smoking, and irregular sleep patterns – all factors that negatively impact heart health.
Hope for Night Owls: Modifiable Behaviors Offer a Path to Better Health
Despite these findings, experts emphasize that the increased risk isn’t unavoidable. “These findings show that the higher heart disease risks among evening types are partly due to modifiable behaviors such as smoking and sleep,” stated a volunteer chair of the 2025 American Heart Association statement on circadian health.”Therefore, evening types have options to improve their cardiovascular health.”
The research suggests that focusing on improving daily habits – prioritizing sleep, adopting a healthier diet, and quitting smoking – could substantially reduce the risk of heart attack and stroke for those who naturally prefer late nights.
Personalized Treatment and the Future of Circadian Health
The American Heart Association is advocating for a more personalized approach to healthcare, taking chronotype into consideration when developing treatment plans and lifestyle interventions. “Some medications or therapies work best when they align with a specific time of relevant circadian rhythms, and this time will vary depending on whether you are a morning, intermediate, or evening chronotype,” one expert noted. Targeted programs designed for individuals who naturally stay up late could prove particularly effective in promoting healthier behaviors and reducing cardiovascular disease risk.
Study Limitations and Future Research
Researchers acknowledge that the study has limitations. The majority of participants in the UK Biobank were white and generally healthier than the broader population, possibly limiting the generalizability of the findings. Additionally, chronotype was assessed only once based on self-reported data, rather than through repeated measurements. Further research is needed to confirm these findings in more diverse populations and to explore the long-term effects of chronotype on cardiovascular health.
Despite these limitations, the study provides compelling evidence that when we are most active during the day can have a significant impact on our long-term heart health, and that even for night owls, a healthier heart is within reach.
