Is being a night owl bad for your health?

There is a growing body of evidence that those who stay up late have an increased risk of ill health they have more erratic eating patterns and consume more unhealthy foods.

The latest findings have been reported in the journal Advances in Nutrition.

The researchers found increasing evidence emerging from studies linking conditions such as heart disease and type 2 diabetes to people with the evening chronotype – a natural preference for evenings.

People who go to bed later tend to have unhealthier diets, consuming more alcohol, sugars, caffeinated drinks and fast food than early risers. They consistently report more erratic eating patterns as they miss breakfast and eat later in the day. Their diet contains less grains, rye and vegetables and they eat fewer, but larger, meals. They also report higher levels of consumption of caffeinated beverages, sugar and snacks, than those with a morning preference, who eat slightly more fruit and vegetables per day. This potentially explains why night owls have a higher risk of suffering from chronic disease.

Eating late in the day was also found to be linked to an increased risk of type 2 diabetes because the circadian rhythm influences the way glucose is metabolised in in the body.

Glucose levels should naturally decline throughout the day and reach their lowest point at night. However, as night owls often eat shortly before bed, their glucose levels are increased when they are about to sleep. This could negatively affect metabolism as their body isn’t following its normal biological process.

One study showed that people with an evening preference were 2.5 times more likely to have type 2 diabetes than those with a morning preference.

This also impacts on people who work shifts – particularly rotating shifts – as they are constantly adjusting their body clock to fit with their working hours. The researchers found that this reduces their sensitivity to insulin and affects their glucose tolerance, putting them at greater risk of developing type 2 diabetes.

The review also uncovered interesting trends:

  • People’s preferences to rising early and going to bed later change at varying points in the life cycle. The morning chronotype is more common in children and can appear when a baby is just three-weeks old. This changes during childhood. While over 90% of two-year-olds have a morning preference, this declines to 58% by the age of six, and shifts further towards an evening preference during puberty. This evening preference continues until an adult reaches their early 50’s and they then begin to revert back to a morning preference.
  • Ethnicity and society can also influence your chronotype. For example, studies have revealed that Germans are more likely to have an evening preference in comparison to Indians and Slovakians. There can also be differences between people living in urban and rural areas in the same country.
  • Another study noted that being exposed to daylight influenced sleep. Every additional hour spent outdoors was associated with 30 minutes of ‘advance sleep’ and that the noise, ambient lighting and crowding of urban environments can make people in some areas more likely to have a morning or evening preference.
  • The researchers also found evidence that night owls would accumulate ‘sleep debt’ during the working week and would sleep longer at weekends to compensate for this, whereas early birds had smaller differences in their sleeping patterns across the week.

Dr Almoosawi, a Research Fellow in Northumbria’s Brain, Performance and Nutrition Research Centre, said: ‘We have found that your genes, ethnicity and gender determine the likelihood of you being a morning or evening type. In adulthood, being an evening chronotype is associated with greater risk of heart disease and type 2 diabetes, and this may be potentially due to the poorer eating behaviour and diet of people with evening chronotype. Our review also found that people who have a poorer control of their diabetes are more likely to be evening types.’

‘The review has highlighted a major gap in our understanding as to how our biological clock affects food intake in infants, children and the elderly. While most infants synchronise their body clock to that of their mothers, as they reach six-years of age, we observe that a large proportion begin to show signs of developing an evening chronotype. Whether physiological changes, school timings or social schedules determine this change, we do not know.’


  • WimsThePhoenix

    Hokey observational studies are worthless. The main problem is cortisol and there is NO mention here. As for grains, they are anti nutrients and no good to anybody.

  • Anita

    I agree. In July of 2017. it was discovered that I got type 2 diabetes, By the end of the July month. I was given a prescription for the Metformin, I stated with the some diet and followed it completely for several weeks but was unable to get my blood sugar below 140, Without results to how for my hard work. I really panicked and called my doctor. His response?? Deal with it yourself, I started to feel that something wasn’t right and do my own research, Then I found Ella’s diabetes story (google ” How Ella freed diabetes ” ) .. I read it from cover to cover and I started with the diet and by the next week. my blood sugar was 100, Since then. I get a fasting reading between the mid 70s and 80s, My doctor was very surprised at the results that. the next week. he took me off the Metformin drug, I lost 16 pounds in my first month and lost more than 3+ inches off my waist and I’m able to work out twice a day while still having lots of energy. The truth is that we can get off the drugs and help myself by trying natural methods.