If you find your most productive hours happen long after the sun goes down, you aren’t alone. However, a groundbreaking study published this year in the Journal of the American Heart Association (JAHA) suggests that being a “night owl” may come with a steep biological cost. Here is what the latest science says about the hidden heart risks of staying up late and how you can protect yourself.
What The Research Says:
Researchers looked at over 300,000 adults who self identified as either a “morning person,” a “night person” or neither (1). From the individuals who prefer being active at night and going to sleep around 2 a.m. or later, 79% had a low heart health score, according to the American Heart Association’s Life’s Essential 8™ grading system. These individuals had a higher risk of heart attack or stroke by about 16%. In contrast, “morning people” were significantly more likely to maintain better cardiovascular health scores.
Why You Shouldn’t Panic
It is important to note that this study shows correlation, not causation. Staying up late is not a direct death sentence for your heart; rather, the lifestyle typically associated with being a night owl is what drives the risk (1).
For example, late-night productivity often leads to “social jetlag”, which is a mismatch between your body’s internal clock and the demands of a 9-to-5 society. This often results in:
- Fragmented Sleep: Not getting enough restorative hours.
- Dietary Shifts: Increased late-night snacking on processed foods.
- Physical Inactivity: Fatigue during daylight hours making exercise difficult.
The good news? Lifestyle habits aren’t set in stone. Simple, intentional changes can help mitigate these risks, even if you prefer the moonlight.
How Night Owls Can Protect Their Hearts
The American Heart Association recommends focusing on 8 habits and health factors for general health (2). Let’s take a look at each focus area and how you can make healthy choices.
- Eat Healthy – Prioritize whole foods, fruits, veggies, proteins, and healthy fats, while also keeping late night snacking to a minimum. A good standard guideline is to stop eating 2-4 hours before sleep.
- Be More Active – Make sure to get your weekly exercise in. The average adult is advised to get 150 minutes of moderate exercise or 75 minutes of intense exercise per week (3). You can do get your minutes in by doing an at-home workout, going on walks, doing an exercise class, or using the machines at a gym.
- Don’t Smoke – Cigarette smoke injures the lining of the arteries, reduces oxygen supply to the body, and increases the risk of heart attacks (4). Smoking is one of the leading preventable causes of death in the United States. Don’t subject yourself or the ones around you to these harmful effects.
- Get Enough Sleep – The average adult needs 7-9 hours of sleep each night (5). Calculate what time you need to start your day and adjust your bedtime accordingly to ensure you get the amount of sleep needed to feel your best.
- Manage Weight – It’s important to maintain a healthy body weight that is neither too high nor too low. In many cases, diet and exercise is all you need, but some individuals have health complications that make weight loss or weight gain difficult and should consulted a qualified doctor.
- Control Cholesterol – Your food choices as well as activity habits affect your cholesterol levels. Eating healthily and being active are important for maintaining cholesterol balance, though in some cases a supplement can be the key to getting results and improving cholesterol numbers.
- Manage Blood Sugar – Chronically high blood sugar can damage the heart muscle. Managing blood sugar includes eating healthy, exercising, and getting quality sleep. For more details, check out our post titled “How To Keep Your Blood Sugar Steady“.
- Manage Blood Pressure – Hypertension is a silent stressor on the heart. Beyond reducing salt intake, certain natural ingredients found in quality supplements have been shown to help maintain healthy pressure levels.
Conclusion
Your chronotype (whether you’re a morning lark or a night owl) is only one piece of the puzzle. The real secret to longevity lies in the habits you cultivate between sunset and sunrise. You don’t have to overhaul your life overnight; start by picking one of the eight pillars—like managing blood sugar or improving sleep quality—and focus on mastering it.
At Approved Science®, we believe in science-backed support for your wellness journey. If you’re finding it difficult to maintain healthy levels through diet and exercise alone, our targeted formulas for cholesterol, blood pressure, and sleep support are designed to give your heart the extra edge it needs. Don’t let your late-night productivity come at the cost of your health — start protecting your heart today!
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