A recent study has revealed that those who thrive during the late hours—known as night owls—may face increased risks to their cardiovascular health. Conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School, the findings suggest that these individuals often struggle to maintain heart-healthy habits due to a mismatch between their natural rhythms and conventional daily schedules.
Understanding the Night Owl Phenomenon
Sina Kianersi, a research fellow who spearheaded the study, notes that being a night owl does not condemn individuals to poor health. Instead, the dilemma lies in the conflict between their internal biological clocks and societal expectations. “The challenge is the mismatch between your internal clock and typical daily schedules that makes it harder to follow heart-healthy behaviours,” Kianersi explained, admitting he too identifies as a night owl, experiencing heightened analytical thinking in the evening hours.
Heart disease remains the leading cause of mortality in the U.S., with the American Heart Association highlighting eight crucial factors for maintaining cardiovascular wellness. These include regular physical activity, avoiding tobacco, ensuring adequate sleep, and maintaining a balanced diet while managing blood pressure, cholesterol levels, blood sugar, and weight.
The Circadian Rhythm Connection
The study underscores the significant role of circadian rhythms—the body’s natural 24-hour cycle that regulates sleep, wakefulness, and various bodily functions, including heart rates and metabolism. Each person’s circadian rhythm is unique, and prior investigations have suggested that night owls may encounter more health challenges, potentially due to unhealthy lifestyle choices like increased smoking and reduced physical activity.
For this study, Kianersi’s team examined data from over 300,000 middle-aged and older adults in the UK Biobank. Among these individuals, approximately 8% identified as night owls, engaging in both physical and mental activities during the late afternoon and evening, while nearly a quarter were early risers, with the remainder falling somewhere in between.
The research revealed that night owls had a 16% higher risk of experiencing their first heart attack or stroke compared to the average population over a span of 14 years. Particularly concerning was the finding that night owls, especially women, exhibited poorer overall cardiovascular health in relation to the eight key factors outlined by the heart association.
Lifestyle Factors at Play
Kristen Knutson, a Northwestern University expert on circadian rhythms, elaborated on the implications of living out of sync with societal norms. “It comes down to the problem of a night owl trying to live in a morning person’s world,” she remarked. The necessity to rise early for work often clashes with their natural inclinations, leading to unhealthy choices that may not align with their biological rhythms.
Knutson pointed out that metabolism varies throughout the day, affecting how the body metabolises food. For instance, a night owl consuming a high-calorie breakfast during their biological night may struggle to process it effectively. Furthermore, the late-night lifestyle can hinder access to nutritious food options.
When it comes to sleep, both Knutson and Kianersi suggest that even if achieving the recommended seven hours proves challenging, adhering to a consistent bedtime and wake-up time can still benefit heart health.
Practical Steps for Night Owls
While the study did not delve into the specific nighttime behaviours of night owls, Kianersi emphasized that one of the most effective strategies for safeguarding heart health is to quit smoking. “Focus on the basics, not perfection,” he advised, a mantra that is applicable to everyone, regardless of their sleeping patterns.
Adapting to a heart-healthy lifestyle may require night owls to make conscious decisions that align more closely with their internal clocks, prioritising their wellbeing while navigating the demands of daily life.
Why it Matters
The implications of this study are profound, as they highlight the importance of understanding individual differences in circadian rhythms and their impact on health. As society increasingly values flexibility in work and lifestyle, recognising the unique challenges faced by night owls could lead to more tailored health interventions. By promoting awareness and encouraging healthier habits, we can foster a culture that supports everyone in achieving better heart health, regardless of their natural inclinations.
