A person who is habitually active or wakeful at night is referred to as a night owl. Being a night owl or choosing to stay up late can be due to many different factors, including genetic and environmental influences.
For instance, eating late dinners or exposing yourself to bright non-ambient light in the evening can make it difficult to fall asleep at night. And when you continue to do so frequently, it trains your internal clock to shift a bit later than normal, making you a night owl. Sometimes, being a night owl could be in your genes too.
While night owls are considered creative and free, several studies have found such behavior to be associated with severe health issues, such as obesity, diabetes, and cardiovascular diseases. If you are a night owl, it’s essential you understand the health risks associated with your sleep patterns and work hard to maintain good health.
Higher Body Fat
Several studies have found that night owls tend to have a higher body fat percentage and an elevated risk of diabetes regardless of their lifestyle. This is often due to several reasons, including poor eating habits, reduced physical activity during nighttime, and disruptions in the body’s circadian rhythm can alter the metabolic rate and hormone levels.
For instance, the body’s internal clock regulates the release of hormones like insulin, which help control blood sugar levels. When this rhythm is disrupted, it can lead to diabetes.
Depression
As stated earlier, any changes in the circadian rhythm can disrupt the body’s ability to regulate the secretion of mood-related chemicals like melatonin and serotonin, leading to an increased risk of depression.
Furthermore, staying up late can lead to unhealthy habits, such as drinking and snacking, which can contribute to the development of depression or exacerbate symptoms in those who are already experiencing depression.
A potential solution is to use mattresses designed for your sleeping pattern. For instance, the best pressure relief mattress for side sleepers can offer enough support and firmness without hurting your spine or causing body aches in the morning.
In addition, several mattresses in the market come with features such as temperature control, lighting, and sound and vibration, to help regulate the circadian rhythm, allowing you to fall asleep at night.
By using such a mattress, night owls can improve their sleep quality, thereby reducing the risk of depression and improving their overall health and well-being.
Higher Blood Pressure
Often, the initial health issues of being a night owl can compound and lead to more severe problems. For instance, disruptions in the body’s circadian rhythm, and changes in hormone levels, can lead to high blood pressure.
A possible explanation for this connection is that staying up late can lead to physiological and psychological stress due to the production of greater cortisol levels (stress hormone), which reflects in your blood pressure.
At this point, it is important to note that high blood pressure, aka hypertension, is a major risk factor for heart disease and stroke. So, it’s imperative that you make an effort to maintain a healthy sleep schedule, practice good sleep hygiene, and follow a healthy lifestyle to help reduce your risk of cardiovascular diseases.
Missed Workouts
After a late night, it can often be difficult for you to find the motivation to get up early and hit the gym. In fact, you would be more likely to hit the snooze button when your alarm goes off than get up and put on your running shoes. This is particularly true for night owls, who feel more alert and awake during the evening and night hours.
Recent research proves that night owls have a hard time exercising and staying on track with a workout schedule. Studies have also found that night owls have more irregular sleep patterns and are less likely to engage in regular physical activity than early birds. So, being a night owl makes it challenging to establish a consistent exercise routine and achieve their fitness goals.
Sleep Deprivation
If you don’t fall asleep until after midnight and need to get up for work by 7 a.m., it doesn’t leave much time for rest. This can lead to chronic sleep deprivation, which can have a number of negative effects on your physical and mental health.
Now, you might try to make up for lost sleep on the weekends, but that isn’t possible. The only possible way to get enough sleep is to fix your sleeping pattern to fit in 7-8 hours of sleep every night.
Work Towards A Better Sleep Schedule
Being a night owl can have a number of adverse effects on your physical and mental health. The only solution to fixing those issues is to be more aware of your sleeping patterns and find ways to overcome them.
For instance, practicing good sleep hygiene, avoiding caffeinated drinks in the evening, and following a healthy diet can help you slowly ease out of being a night owl. So, take one step at a time, and improve your overall health and well-being.
