Jan 31, 2026
3 min read
Adults – especially women – who sleep late have worse cardiovascular health scores and an increased risk of heart attack or stroke, according to a new study.
Staying up late is linked to poor heart health.Here's what night owls need to know
If you're someone who thrives after dark, you need to pay extra attention to your heart health.
A new study has found that night owls - who naturally stay up late - may be more prone to heart disease.But experts say there are steps you can take to protect your health.
Middle-aged and elderly adults, especially women, who are more active in the evening may have worse heart health than those who do not have strong morning or evening preferences, according to a study published Wednesday in the Journal of the American Heart Association.
This study analyzed data from over 322,000 adults who took part in the UK Biobank, a longitudinal study that included participants from England, Scotland and Wales.
Participants indicated their chronotype, their preferred sleep time.and were classified as morning, mid-morning, or evening (the study did not specify specific bedtimes for these groups).Classification was based only on self-reported preferences).
Chronotypes reflect people's "natural preferences for timing and rhythm," whether they're early birds, night owls, or something in between, said Dr. Sina Kianersi, a postdoctoral researcher at Brigham and Women's Hospital and Harvard Medical School in Boston.
Adults with evening chronotypes and perhaps even early risers may be at greater risk because their internal body clocks are out of sync with work schedules and other external factors.
Most previous studies have focused on single risk factors, such as smoking or high blood pressure, but the new study used the American Heart Association's 8 Essentials of Life, which outline ways to improve and protect heart health.The eight factors are healthy eating, physical activity, not smoking, good quality sleep, and control of weight, cholesterol, blood sugar, and blood pressure.Each component ranges from 0 to 100, with higher scores indicating better cardiovascular health.Generate scores.
According to Kianersi, the strong link between night owls and poor heart health is the most surprising.Night owls are more likely to have bad habits or risk factors such as poor diet, less exercise or smoking.The relationship was stronger for women.
Compared with the intermediate category, “evening types/night owls were about 79% more likely to have an overall poor cardiovascular health, and they also had a higher risk of heart attack or stroke during follow-up,” he said.
So are everyday things.
"Evening chronotype is often associated with other factors that can increase the risk of cardiovascular disease, such as irregular sleep times, meals and light exposure," said Sabra Abbott, associate professor of neurology at Northwestern University Feinberg School of Medicine.She was not involved in the study.
During nearly 14 years of follow-up, natural people had a 16% higher risk of cardiovascular disease, such as heart attack or stroke, compared with the middle group.
People identified as early birds were 5% less likely to have heart health and poor habits compared to those in the intermediate group.
Because his research focused on middle-aged and older adults, Kienersi said more studies are needed to determine if the same patterns apply to young adults.He also noted that, as an observational study, the results cannot prove that chronotype directly causes cardiovascular health or increased cardiovascular risk.
Next step for night owls
If you're a night owl, there's still hope, Dr.According to Kristen Knutson, associate professor of neuroscience at the Feinberg School of Medicine's Center for Circadian and Sleep Medicine, who was not involved in the study.
Cardiovascular disease "is not inherent or inevitable for people who are night owls," Knutson said, suggesting that people prioritize sleep over smoking.
Research suggests that interventions targeting these modifiable risk factors, such as improving sleep, quitting smoking and maintaining a healthy lifestyle, can help reduce the risk of night owls.
Abbott agreed that night owls should not change their chronotype, but instead focus on these controllable factors.
Kianasi's advice? "Focus on the basics," he said in an email."Aim for enough sleep, try to keep your sleep and wake times as consistent as possible, and try to expose yourself to morning light." "Regular physical activity is also important, and it helps to check your blood pressure, cholesterol and blood sugar levels regularly. And if you're a smoker, quitting smoking is one of the most powerful steps you can take to protect your long-term heart health."
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