If you’re a 'night owl,' your heart may be paying a price. Here’s what to do about it

For some people, staying up late feels natural. But emerging research suggests that our body clocks may have real consequences for heart health. A recent study published in the Journal of the American Heart Association found that night owls, particularly women, who stay up late, have poorer overall cardiac health. Researchers noted that night owls were associated with a 79% higher prevalence of poorer heart health than intermediate sleep types.

Heart disease is the leading killer of men, women, and most racial and ethnic groups. These findings about night owls align with guidance from the American Heart Association, which now recognizes healthy sleep as a core pillar of heart health alongside nutrition, physical activity, blood pressure control, and other behaviors.

Why sleep matters for your heart

When you sleep, your body repairs itself. Most adults need at least seven hours of sleep per night, yet more than one in three U.S. adults do not meet that recommendation.

Problems with sleep are associated with higher risks of high blood pressure, which, in turn, leads to risks for heart disease and stroke.

What night owls can do starting tonight

Aim for consistency. Going to bed and waking up at roughly the same time during the week and on weekends is a step in the right direction.

Be intentional about light. Natural light earlier in the day supports healthier sleep timing, while bright screens within a few hours of bedtime should be avoided.

Finish eating and drinking a few hours before bedtime and avoid fatty foods, alcohol and high-sugar foods.

If you are a night owl, you are not broken. Small, consistent changes can support better sleep and long-term heart health. Protecting your heart may start with going to bed a little earlier tonight.