Women who work late in the night, sleep less are at higher risk of heart diseases, study says

A major study finds night owls face higher risks of heart disease and stroke. Here’s how your sleep schedule affects your heart health. (Image: Pexels)

• Night owls face a 79% higher risk of poor cardiovascular health, study finds
• Women are more vulnerable to heart risks linked to late-night habits
• Much of the risk is tied to modifiable behaviors like smoking and poor sleep

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Heart disease has become alarmingly common in recent years, and the reasons are more varied than many  realise. The Centers for Disease Control and Prevention has long warned that smoking, poor diet and unhealthy sleep habits all contribute to the nation’s rising cardiovascular toll. Now, fresh evidence suggests that your body clock may matter just as much as what you eat or whether you smoke.

A recent study published in the Journal of the American Heart Association has found that adults who are naturally more active in the evening, also called “night owls”, tend to have poorer cardiovascular health than those with more conventional sleep-wake routines. The research, which examined data from more than 300,000 participants in the UK Biobank, reveals that late-night habits may come with a real cost to the heart.

Researchers assessed participants’ “chronotypes,” or natural sleep-wake preferences, and compared these against the American Heart Association’s Life’s Essential 8™ metric. This comprehensive measure evaluates diet, physical activity, smoking status, sleep quality, and key health factors such as blood pressure, cholesterol, blood sugar and weight.

Also Read: No exercise, prolonged sitting and poor sleep among biggest causes of heart diseases

The researchers split people into three groups based on their natural sleep habits. About 8% of participants said they were “definitely evening people,” meaning they preferred staying up late (often around 2 a.m.) and felt most active at night. Around 24% were “definitely morning people,” who went to bed early (around 9 p.m.) and felt most energetic in the morning. The remaining 67% didn’t strongly identify as morning or evening types, so they were placed in an “intermediate” group.

As per the  findings, night owls were 79% more likely to have a poor cardiovascular health score. They also had a 16% higher risk of heart attack or stroke over roughly 14 years of follow-up. Women, reveals the study, in particular, appeared more vulnerable. The link between evening activity and poor heart health was stronger among women than men, suggesting that the biological and behavioural impacts of late-night living may hit some groups harder.

The study’s authors say the results may be partly explained by “circadian misalignment,” where an a person’s internal clock does not match typical day-night cycles or societal schedules. The good news, however, is that the risk isn’t set in stone. Much of the increased danger was tied to modifiable behaviours, especially smoking and poor sleep. One expert suggested that night owls are not inherently unhealthy, but they face unique challenges that make it crucial to adopt healthier routines.

Prevention tips as per CDC 

Quit smoking

Nicotine use is a major driver of poor heart health, and is strongly linked to night-owl lifestyles.  It is, therefore, important to quit smoking for a better heart health.

Improve diet quality

Eat a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins. It helps to support your heart health.

Follow sleep-schedule

It is important to follow a proper sleep schedule. Aim for regular, sufficient sleep, as poor or inadequate rest can raise cardiovascular risk.

Stay physically active

Move your body more regular exercise can keep weight, blood pressure and cholesterol, in check.

Also Read: Sleep deprived: Lack of sleep can trigger inflammation, increase heart disease risk

Monitor blood pressure and cholesterol

Consult your doctor and go for regular checkup to manage levels through lifestyle or medication.

Reduce alcohol intake

Limiting your alcohol intake can improve sleep quality and also keep blood pressure in check.

FAQs on Sleep Timing and Impact on Heart Risks

1. How does sleep timing affect heart health?

Sleep timing can impact the body's internal clock, or circadian rhythm, which regulates various bodily functions. Misalignment between your sleep schedule and natural circadian rhythm can lead to increased cardiovascular risks.

2. Why are night owls more at risk for heart disease?

Night owls often experience circadian misalignment, leading to poor sleep quality and other unhealthy behaviours like smoking and poor diet. These factors collectively raise the risk of heart disease.

3. Can changing my sleep schedule improve my heart health?

Yes, aligning your sleep schedule with natural day-night cycles and ensuring adequate, regular sleep can improve heart health and reduce cardiovascular risks.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.