At one point or another, we’ve all stayed up later than we intended, whether binge-watching our favorite show, getting lost in a good book or simply losing track of time.
But when late nights become a pattern rather than an exception—whether for work, social activities or habit—the consequences can extend far beyond feeling tired the next day.
A recent study published in the Journal of the American Heart Association found that night owls may be putting their heart health at risk. In the study of 300,000 adults, researchers found that self-described night owls were significantly more likely to have poor heart health and faced a 16% higher risk of experiencing a first heart attack or stroke than those with more typical sleep schedules.
Dr. Alexander Johnson, medical director of cardiology with Florida Medical Clinic Orlando Health in St. Pete, says getting enough quality rest and maintaining a consistent sleep schedule go hand in hand.
“There’s no doubt some patients have a genetic makeup that can survive the night shift or staying up late, and they thrive in that environment,” he says. “The caveat is that their circadian rhythm must be aligned to that and, if not, it has to become a learned trait.”
From birth, humans are trained to wake up in the morning and go to bed at night. However, work schedules, family responsibilities and modern lifestyles can make that natural rhythm difficult to maintain.
“If you work a night shift and you don’t keep that same night shift mentality throughout the week when you’re not working, this puts your body in a spot where it can’t acclimate well,” he explains. “Or if some nights you stay up late and other nights you don’t, it’s difficult to create a pattern and your body can’t establish consistency.”
From there, a domino effect begins. When a person’s circadian rhythm—the body’s natural internal 24-hour clock—is disrupted, people often rely on stimulants like coffee to stay awake or overcome sleepiness, Johnson warns.
“Nowadays, energy drinks are available everywhere and when we stay up, we tend to eat products that also give us a burst of energy and are higher in calories,” he says. “At the same time, our body’s natural circadian rhythm thinks it’s time for bed and it’s going to digest food slower, so our metabolism slows down, that food gets stored and that’s called fat.”
As those habits become routine, Johnson says the effects can cascade throughout the body. Disrupted sleep patterns throw off blood sugar regulation and hormone levels, increasing inflammation and contributing to conditions that raise heart disease risk, including high cholesterol, high blood pressure and obesity.
For night owls looking to reset their sleep schedule, he recommends starting with small steps—beginning with knowing how many hours of sleep are needed to feel rested the next day.
“There’s always that person who can survive on six hours,” Johnson says. “That’s fine for them. But most folks need seven to nine. Others need 10. When you tend to consistently get below six hours, that’s where you get a lot of the metabolic problems.”
Then, shift bedtime by 30 minutes each night until your targeted schedule is reached. While consistency addresses when a person sleeps, quality determines how well the body recovers during those hours, he advises.
Johnson also notes that proper hydration, diet and even the lighting in your bedroom can have an impact on one’s sleep pattern.
He suggests aiming for a diet that is low in fat and includes leaner cuts of protein and keeping a record of environmental factors that promote better sleep.
“Note what type of light comes into the room and background noises you hear,” Johnson explains. “All of those consistencies are key to good sleep hygiene.”
He has observed significant benefits when patients achieve a consistently healthy sleep pattern.
“The biggest shift I see when people take control of their sleep hygiene is in blood pressure,” Johnson notes. “With better sleep hygiene and exercise, I’ve seen patients drop 10 to 20 pounds by simply making these lifestyle changes and getting into a rhythm with daily life.”
Visit floridamedicalclinic.com to learn more.
