Night owls have poorer heart health, study finds

• Middle-aged and older adults who are more active in the evenings were found to have a 79% higher prevalence of poor cardiovascular health and a 16% higher risk of heart attack or stroke compared with intermediate chronotypes.
• People who identify as “definitely morning types” had a 5% lower prevalence of poor cardiovascular health compared with intermediate participants.
• The negative association between evening chronotype and cardiovascular health was stronger in women than in men.
• Much of the increased risk among evening types was linked to modifiable behaviors, including poorer diet, smoking and inadequate or irregular sleep.
• Experts note that night owls are not inherently less healthy; adopting healthy habits, maintaining good sleep and aligning medications or interventions with natural circadian rhythms can reduce cardiovascular risk.

A study published in the Journal of the American Heart Association has revealed that middle-aged and older adults who are more active in the evenings (night owls) may face poorer cardiovascular health than those who are active earlier in the day.

Researchers analyzed health data from more than 300,000 adults participating in the UK Biobank, a large long-term health study in the United Kingdom. Participants had an average age of about 57 years. The study examined how chronotype, an individual’s natural preference for sleep and activity timing, relates to cardiovascular health outcomes.

Participants self-identified as either “definitely morning people,” “definitely evening people” or “intermediate.” About 8% described themselves as definite evening types, characterized by late bedtimes and peak activity later in the day. Roughly 24% identified as definite morning people, while about 67% fell into the intermediate category.

Cardiovascular health was assessed using the American Heart Association’s Life’s Essential 8 metrics, which evaluate behaviors and health factors linked to optimal heart health. These include diet, physical activity, smoking status, sleep quality, body weight, cholesterol, blood sugar and blood pressure.

The analysis found that, compared with intermediate chronotypes, evening types had a 79% higher prevalence of poor overall cardiovascular health scores. Night owls also had a 16% higher risk of heart attack or stroke over a median follow-up period of about 14 years. The association between evening chronotype and poorer heart health was stronger in women than in men.

Researchers said much of the increased cardiovascular risk among evening types was driven by less healthy behaviors and factors, particularly higher rates of smoking and inadequate sleep. In contrast, morning types had a 5% lower prevalence of poor cardiovascular health scores compared with intermediate participants.

Protect cardiovascular health with healthy habits and circadian-aligned routines

According to BrightU.AI‘s Enoch, a night owl or evening person is someone who naturally feels more alert and productive during the evening hours, often staying up late and waking up later in the morning. These individuals thrive in the evening, when their energy levels peak, and they are more creative and focused. Night owls often find that their best ideas and most productive work come to them after dark, and they may struggle with early morning routines and the conventional 9-to-5 work schedule.

“‘Evening people’ often experience circadian misalignment, meaning their internal body clock may not match the natural day-to-night light cycle or their typical daily schedules,” said lead author Sina Kianersi, a research fellow in sleep and circadian disorders at Brigham and Women’s Hospital and Harvard Medical School. “Evening people may be more likely to have behaviors that can affect cardiovascular health, such as poorer diet quality, smoking and inadequate or irregular sleep.”

Meanwhile, Kristen Knutson, Ph.D., FAHA, volunteer chair of the 2025 American Heart Association statement, Role of Circadian Health in Cardiometabolic Health and Disease Risk, stated that evening types are not inherently less healthy, but their higher heart disease risk is largely linked to modifiable behaviors.

“These findings show that the higher heart disease risks among evening types are partly due to modifiable behaviors such as smoking and sleep. Therefore, evening types have options to improve their cardiovascular health,” she said. “Evening types aren’t inherently less healthy, but they face challenges that make it particularly important for them to maintain a healthy lifestyle.

“Some medications or therapies work best when they align with a specific time of relevant circadian rhythms, and this time will vary depending on whether you are a morning, intermediate, or evening chronotype. Targeted programs for people who naturally stay up late could help them improve their lifestyle behaviors and reduce their risk of cardiovascular disease,” Knutson, who was not involved in the research, said.

In short, night owls may face unique challenges due to circadian misalignment, but adopting healthy habits and timing interventions to their natural rhythms can help them maintain strong cardiovascular health.

Watch this video to learn five tips for deep sleep.

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Sources include:

MedicalExpress.com 1

MedicalExpress.com 2

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