Do you find yourself awake into the early hours and struggling to get up in the morning? If you feel more creative or productive in the afternoon or evening, you might be a “night owl,” the opposite of a “morning lark,” who rises early and sleeps early.
For a long time, it was believed that as long as you got 7-9 hours of sleep, the timing didn’t matter. However, new research suggests that being a night owl might be linked to various health risks.
A 2023 Harvard study found that night owls were 72% more likely to develop diabetes compared to morning larks, even when factoring in lifestyle differences like diet and alcohol consumption.1 Additionally, a 2021 study showed that going to bed after 10 p.m. could increase the risk of obesity and having a larger waistline.
Inadequate sleep, which night owls often experience, can lead to a range of health issues, including poor concentration, a weakened immune system, and higher risks of chronic diseases.
If you’re considering shifting your sleep pattern, here are some tips:
- Set bedtime goals
- Gradually adjust your schedule
- Create a sleep-friendly environment
- Ask your doctor about supplements
- Stick to a consistent wake time
It takes time to shift your sleep pattern, so be patient. Once you establish a new routine, it can take up to 90 days for your body to fully adjust. With persistence, you might find better sleep and improved health.
References:
- Kianersi S, Liu Y, Guasch-Ferré M, Redline S, Schernhammer E, Sun Q, Huang T. Chronotype, unhealthy lifestyle, and diabetes risk in middle-aged US women: a prospective cohort study. Annals of Internal Medicine. 2023 Oct;176(10):1330-9.
- Nikbakhtian S, Reed AB, Obika BD, Morelli D, Cunningham AC, Aral M, Plans D. Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study. European Heart Journal-Digital Health. 2021 Dec 1;2(4):658-66.