Night Owls Have 16% Higher Heart Attack Risk—Here's Why Your Sleep Schedule Matters

Night owls face a 16% higher risk of heart attack or stroke compared to people with average sleep schedules, according to a comprehensive study tracking over 300,000 adults for 14 years. The research reveals that staying up late isn't just about feeling tired—it creates a fundamental mismatch between your internal biological clock and the demands of a morning-oriented world.

Why Do Night Owls Have Worse Heart Health?

The study, published in the Journal of the American Heart Association, found that about 8% of participants classified themselves as "definitely evening people" who stayed up very late, while 24% were early birds and 67% fell somewhere in between. Night owls scored 79% worse on cardiovascular health assessments compared to the intermediate group.

"It comes down to the problem of a night owl trying to live in a morning person's world. They're getting up early for work because that's when their job starts, but it may not align with their internal rhythm," said Kristen Knutson of Northwestern University.

What Makes Night Owls More Vulnerable to Heart Disease?

The increased cardiovascular risk stems from several interconnected factors that make it harder for night owls to maintain heart-healthy behaviors. Your body's circadian rhythm—the internal 24-hour clock—regulates not just sleep but also heart rate, blood pressure, stress hormones, and metabolism.

• Smoking Habits: Night owls showed higher rates of tobacco use, which significantly increases cardiovascular disease risk
• Poor Diet Quality: Late-night schedules make it harder to find healthy food options, and metabolism fluctuates throughout the day, making it difficult to process high-calorie breakfasts during what's still their biological nighttime
• Insufficient Sleep: Despite needing adequate rest, night owls often get less sleep due to early work schedules that conflict with their natural rhythms
• Irregular Sleep Patterns: Inconsistent bedtimes and wake times disrupt the body's natural processes that support heart health

"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," explained lead study author Sina Kianersi, a research fellow at Brigham and Women's Hospital and Harvard Medical School.

Can Night Owls Protect Their Heart Health?

The good news is that being a night owl doesn't doom you to heart problems. "It is not like, that, night owls are doomed," said Kianersi, who describes himself as "sort of a night owl." The key is addressing the specific behaviors that increase risk rather than trying to completely change your natural chronotype.

The American Heart Association identifies eight essential factors for heart health: physical activity, avoiding tobacco, adequate sleep, healthy diet, and controlling blood pressure, cholesterol, blood sugar, and weight. Even small improvements in these areas can make a significant difference.

For sleep specifically, experts recommend sticking to a regular bedtime and wake time, even if you can't achieve the ideal seven hours. "Focus on the basics, not perfection," Kianersi advised—guidance that applies to everyone, not just night owls.

The study's findings were more pronounced in women than men, though researchers noted some limitations. The data came primarily from White participants in the UK Biobank who tend to have better health than the general population, and the study relied on self-reported information about sleep schedules and health behaviors.