Night owls may have a higher diabetes risk than early birds.
Night owls may have a higher diabetes risk than early birds.
The Impact of Being a Night Owl on Health and Diabetes Risk
Image source: Milles Studio/Stocksy
Are you a night owl? Do you love staying up late and sleeping in? Well, you might want to reconsider your nocturnal lifestyle, as a new study suggests that being a night owl may increase your risk of developing type 2 diabetes.
According to a study conducted by Brigham and Women’s Hospital in Massachusetts, night owls are 19% more likely to develop type 2 diabetes compared to early birds. The study, which included 63,676 nurses aged 45 to 62, examined the relationship between chronotypes (one’s preferred time of day) and diabetes risk.
Interestingly, the study found that people with an evening chronotype were not only more likely to develop diabetes but also more prone to unhealthy lifestyle habits. Evening chronotype individuals were 54% more likely to engage in smoking, have inadequate sleep duration, carry excess weight, have a high BMI, lack physical activity, and have a poorer-quality diet.
Before we jump to the conclusion that being a night owl directly causes diabetes, it’s important to consider other factors. Are these lifestyle habits and risk factors the cause of an evening chronotype, or are they simply associated with it?
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Dr. Kehuan Lin, who wrote an editorial accompanying the study, suggests that chronotype might reflect a clustering of lifestyle and other factors rather than being a direct causal risk factor. For instance, students experiencing heavy workloads might develop an evening chronotype due to their preference for night-time productivity. Simultaneously, these students may also experience increased stress, depression-like symptoms, poor sleep, and adopt an overall unhealthy lifestyle. If their circumstances change, they may shift to a morning chronotype later.
Dr. Steven Malin, an associate professor of metabolism and endocrinology at Rutgers University, believes that chronotype is likely to be individualized and can be influenced by various factors. He suggests that matching up one’s internal body clock with societal functioning, also known as circadian entrainment, plays a significant role.
But why do night owls tend to engage in these unhealthy behaviors? Dr. Malin explains that as evening chronotypes awake, move, and eat later in the day, their bodies adjust to this schedule. This mismatch between behavior and circadian biology predisposes them to greater nutrient storage, leading to an increased risk of obesity. Dr. Malin’s research has also found that evening chronotypes may have higher levels of insulin resistance, blood pressure, and heart rate when performing daily activities. They also rely less on fat for energy.
Furthermore, the disruption of sleep due to eating later in the day can create a vicious cycle of poor sleep and behaviors promoting disease. This phenomenon is often referred to as “social jet lag.” The body’s desire for sleep may not align with the actual wake-up time, resulting in a stress response that promotes behaviors such as an increased craving for sweet and fatty foods or even cigarettes.
While it may seem discouraging for night owls, there is some hope. Dr. Malin suggests that chronotype is genetically based. However, there might be differences between individuals who are naturally night owls and those who become one due to other reasons. With this in mind, it is possible to retrain our bodies and shift our chronotypes.
Dr. Malin proposes a few strategies for an evening chronotype trying to become a morning person. Waking up 15–30 minutes earlier when it is still daylight, having breakfast, and engaging in some physical activity in the morning can help align the body with a healthier schedule. Avoiding food and physical activity at night, reducing bright lights later in the evening, and striving to go to bed earlier can also be beneficial.
In conclusion, while being a night owl may seem fun and convenient, it’s essential to understand the potential health risks associated with it. The findings of this study suggest that the preference for the evening hours is not just a matter of personal choice; it may have significant implications for one’s health. By being aware of the potential risks and making small lifestyle adjustments, night owls can take steps towards improving their overall health and reducing the likelihood of developing type 2 diabetes.
The study and an accompanying editorial are published in the Annals of Internal Medicine.
