A night owl may go to bed
around midnight and get up around 7:30 a.m. or later. Studies suggest that about 20% of people are strongly night owls, and another 20% are strongly early birds. The rest fall in the middle or lean toward one side or the other.
NIGHT OWL RISKS According to the Sleep Foundation, night owls are at higher risk for sleep apnea, obesity, diabetes, high blood pressure, anger, depression, and anxiety. A recent study from Harvard
found that night owls were over 50% more likely to have unhealthy behaviors — including an unhealthy diet, smoking, drinking, being overweight, and poor sleep — than early birds. No matter what your chronotype,
experts agree that you need at least seven hours of sleep. Early birds have the advantage of getting a full night’s sleep while still being able to be up and ready for work or school. Night owls may have trouble
going to bed early, and still must wake up early for work or school. That means they are working against their natural tendency, called misalignment, which can be damaging mentally and physically.
A recent study from Harvard found that night owls were over 50% more likely to have unhealthy behaviors — including an unhealthy diet, smoking, drinking, being overweight, and poor sleep — than early birds.
No matter what your chronotype, experts agree that you need at least seven hours of sleep. Early birds have the advantage of getting a full night’s sleep while still being able to be up and ready for work or school. Sleep experts call this “social
jet lag,” also known as a circadian rhythm disorder. “When people who are forced
to go against their chronotype and circadian rhythm, such as an early bird working a night shift, studies show they may be at higher risk for high blood pressure, heart disease, Type 2 diabetes, and even cancer,” warns Patel. Another reason why night owls
may have more mental and physical health risks is called “mind after
midnight.” For reasons not completely
understood, people tend to be more negative, impulsive, and more likely to make poor choices after midnight. Higher rates of suicide after midnight have been linked to this phenomenon. “Evening chronotypes may have
more health problems because they tend to make poor decisions at night. This could include smoking, drinking, or eating a poor diet late at night. These decisions can be more of a risk than the actual chronotype,” says Patel.
CAN NIGHT OWLS SWITCH? If you are a night owl and go to sleep late but can get your seven hours in before you must get up, you may not need to change your chronotype. You might want to be more careful about your lifestyle choices. Knowing the risks may help you
How to Sleep Healthy
A
ccording to the Cleveland Clinic, these self-help tips can keep
your sleep cycles healthy: Stick to a daily routine for times of sleeping and waking. Go outside for exposure to sunlight. This will boost your wakefulness, and help set your circadian rhythm. Get daily exercise or physical activity. Don’t take naps. If you do, limit these to no longer than 30 minutes. Avoid caffeine after 2 p.m., as well as nicotine and alcohol in the evening. Avoid screen time an hour or two before bed. Try reading or meditating before sleep. Sleep on a supportive mattress in a dark, quiet, and cool room.
avoid those late-night snacks or nightcaps. You might also make more of an effort to eat a heart-healthy diet, get enough exercise, and maintain a healthy weight. “If you have a bothersome
chronotype and you want to change it, you can do it with the proper guidance,” says Patel. “Changing your basic chronotype is hard, but it is possible to change your circadian rhythm to match the desired or required time you would like to be awake.” If you are struggling with your
chronotype, start with your primary care doctor, advises Patel. “There may be a simple solution, such as changing or stopping a medication. “If you still need help, try a sleep medicine specialist,” she says.
JANUARY 2025 | NEWSMAX MAXLIFE 79
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