Late Night Sleep Linked to Worse Heart Health

Staying up late might potentially be harmful to your heart health – particularly if you’re a‍ woman.

In a new study, adults who classified‍ themselves as “definitely evening people” were considerably more likely to have signifiers of⁤ poor cardiac health ⁤during 14 years⁢ of follow-up compared with people⁢ who reported having ⁤a more typical sleep-wake schedule.

the new study adds to a⁣ body of ⁤research suggesting that night owl sleep patterns are linked ⁤to ‍heart problems and also other health issues.

“Sleep is a modifiable cardiovascular risk factor. It’s not‍ as strong as smoking, but it’s far from trivial,” says Matthew J. Sousa, MD, ⁣an interventional cardiologist with Norton Heart &⁤ Vascular Institute in ⁣Louisville, Kentucky, who was not involved in the research.

‘Evening⁢ People’ Faced Higher Odds of ⁤Heart Attack and Stroke

For the study,⁢ researchers used health data from the UK Biobank looking at more than 300,000 adults in the United Kingdom with an average age of 57.

Among the participants, 8 ⁢percent classified themselves as “definitely evening people” with a late-night bedtime, ‍24 percent self-reported as “definitely morning people” with an earlier bedtime, and 67 percent were “intermediate,” meaning⁤ they⁣ were either unsure of their status ⁤or were neither a morning nor an evening‍ person.

To rate⁤ heart health,the research team used a‍ set of metrics ⁤from the American Heart Association known as Life’s Essential⁣ 8,which outline factors linked to optimal heart⁤ health – including a nutritious diet,regular exercise,good‍ sleep quality,weight management,not smoking,and healthy levels of cholesterol,blood sugar,and blood pressure.

The researchers made the following observations when comparing ⁣evening or morning people with those who had “intermediate” sleep timing habits:

* ‍ Evening people were 79 percent more⁤ likely to have a poor overall heart health score ⁤over the 14 years of ⁤follow-up.
* Evening people had a 16 percent higher risk of having a heart attack or stroke.

Sleep Timing, ⁣Heart Health, ⁣and Mitigation Strategies: A review (as of January 29, 2026)

Research suggests a correlation between being a “night owl” -⁢ someone with a preference for later sleep-wake times – and an increased risk of cardiovascular problems. Though, establishing a direct causal link remains challenging. Observational studies, like the one referenced, demonstrate an association but cannot definitively prove that⁢ later chronotypes cause poor heart health.Multiple confounding factors are likely at play.

Several factors beyond sleep timing contribute to the observed link. These include higher rates of unhealthy behaviors among night owls, such as increased tobacco use. Moreover, individuals‍ with later chronotypes are more prone to insufficient ⁤sleep duration overall. ⁣ Poor sleep quality, regardless of timing,⁤ is strongly associated with stress, mental health⁢ conditions (depression and anxiety), chronic pain, the demands of shift⁤ work, socioeconomic⁣ disadvantages, and caregiving responsibilities – all established risk factors‍ for cardiovascular disease.

It’s ⁤crucial to acknowledge potential limitations in ‍the⁤ existing research. Studies relying on self-reported data ⁤are susceptible ⁤to inaccuracies.Additionally, research populations, such as the UK Biobank cohort, may not be representative of the general population; ⁤the UK Biobank tends to‍ include healthier individuals than average, potentially underestimating the true effect size in broader populations.

Strategies⁣ for Mitigating Risk:

While fundamentally changing one’s chronotype may be unrealistic‍ or ⁢undesirable, individuals with ⁢later sleep preferences can take steps to improve their cardiovascular health. The focus should be ⁤on establishing a regular and sustainable sleep schedule, rather than forcing an early-rising routine. ‍ This is‍ best achieved through consistent sleep hygiene practices:

* ⁤ sleep Duration: Aim ⁣for 7-9 hours of sleep ‍per night, ⁣recognizing that some individuals may ⁤function optimally with 6.5-7.5 hours.
* Sleep⁤ Consistency: Maintain a⁢ consistent bedtime⁤ and⁤ wake time, even on weekends, to regulate⁤ the body’s natural circadian rhythm.
* Light Exposure: Maximize exposure to natural light during the day and minimize‍ exposure to artificial light, particularly blue light emitted from screens, in the evening.
* Dietary considerations: Avoid caffeine and large meals or beverages close to bedtime.
* Sleep Environment: Create a sleep-conducive environment that ⁢is cool, dark, and quiet.
* medical Evaluation: Individuals⁣ experiencing chronic fatigue, loud snoring, ‍or uncontrolled high blood pressure should be screened for sleep disorders, such as sleep apnea, which can ‍significantly ⁣impact cardiovascular health.

Small, consistent ⁤changes are more likely to yield positive results than attempting drastic overhauls. Prioritizing sleep hygiene and addressing underlying health concerns are crucial steps towards improving both⁤ sleep ⁢quality and cardiovascular⁣ well-being.

sources:

* ⁤ National Heart, Lung, and Blood⁤ Institute. Sleep Deprivation and deficiency. https://www.nhlbi.nih.gov/health/sleep/sleep-deprivation (Accessed January 29, 2026)
* American Heart Association. ‍ Sleep and Cardiovascular Disease. https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/sleep-and-cardiovascular-disease (Accessed January 29,⁢ 2026)
* Harvard Medical School, Division of Sleep Medicine. Circadian Rhythm disruption. ⁤ https://sleep.harvard.edu/circadian-and-sleep-disorders/circadian-rhythm-disruption (Accessed ⁢January 29,2026)
*⁤ National Sleep foundation. How Much Sleep Do Adults Need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-adults-need (Accessed January 29, 2026)
* Mayo⁣ Clinic. Sleep ‍Apnea. https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20355520 (Accessed January 29, 2026)