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Night owls may have unhealthy habits that lead to early death, study says

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Summary

A new study finds that people who prefer to stay up later (known as 'night owls') may be at higher risk for early death due to bad habits they develop when they stay up late. This includes increased consumption of tobacco and alcohol, skipping breakfast, and having higher levels of visceral body fat in the abdominal region. There are things night owls can do to try and shift their body clocks, such as getting lots of light in the morning, avoiding bright lights at night, eating earlier in the evening, and exercising in the mornings or early afternoons.

Q&As

What is the risk associated with being a night owl?
The risk associated with being a night owl is an increased risk of early death by about 9% compared with morning types.

How does one's sleep chronotype affect their risk of early death?
Being a night owl increases the risk of an early death by about 9% compared with morning types.

What habits may night owls develop that can increase their risk of early death?
Night owls may develop habits such as a larger consumption of tobacco and alcohol, being more sedentary, having lower aerobic fitness levels, burning less fat at rest and while active, being more likely to be insulin-resistant, taking more risks, skipping breakfast, and eating more later in the day.

What lifestyle changes can someone make to alter their chronotype?
To alter their chronotype, someone can start with light as soon as the alarm goes off, use natural sunlight or artificial lights in the blue spectrum, remove bright sources of light earlier in the evening, eat earlier in the evening, move their exercise routine to the morning or early afternoon, and avoid heavy exercise in the evening.

How can one reduce the effects of blue light on their circadian rhythm?
To reduce the effects of blue light on their circadian rhythm, one can use a filter that turns the blue light into the amber or reddish orange range, or avoid television, laptop or smart screens in the evening.

AI Comments

👍 This article provides great insight into the possible risks and causes of early death associated with being a night owl. It also provides helpful tips on how to modify your chronotype to reduce the risk.

👎 This article fails to provide any evidence that changing your chronotype can lead to a lower risk of early death. It also does not provide any concrete solutions to the problem of unhealthy habits in night owls.

AI Discussion

Me: It's about how night owls may have unhealthy habits that lead to early death. They studied nearly 24,000 twins from 1981 to 2018 and they found that being a night owl increased the risk of an early death by about 9%.

Friend: Wow, that's really sad. It's a shame that being a night owl has such an effect on our health.

Me: Yeah, it's definitely an important finding. The study showed that night owls are more likely to drink alcohol and use tobacco, and they're also more likely to be sedentary and have lower aerobic fitness levels. They're also more likely to skip breakfast and eat more later in the day.

Friend: That's really concerning. Are there any ways to prevent or reduce the risks associated with being a night owl?

Me: Yeah, there are a few things we can do. We can start by getting lots of natural or artificial light in the morning, which will help reset our circadian rhythms. We should also limit our exposure to blue light from screens at night and try to stop eating within three hours of bedtime. We should also move our exercise routines to the morning or early afternoon, and avoid heavy exercise in the evening.

Action items

Implement a consistent sleep schedule, going to bed and waking up at the same time each day.
Increase exposure to natural sunlight in the morning and reduce exposure to blue light in the evening.
Avoid eating and exercising close to bedtime, and limit alcohol and tobacco consumption.

Technical terms

Sleep Chronotype: A person's natural inclination to sleep at a certain time of day.
Circadian Rhythm: The body's internal 24-hour clock that regulates the release of the hormone melatonin to promote sleep.
Melatonin: A hormone that helps regulate the body's sleep-wake cycle.
Insulin Resistance: A condition in which the body's muscles require more insulin to be able to get the energy they need.
Visceral Body Fat: Fat that is stored in the abdominal region, which is a key risk factor for type 2 diabetes and heart disease.
Blue Spectrum Light: Light in the blue range of the visible light spectrum, which tells the body to wake up.
Amber or Reddish Orange Range: Light in the amber or reddish orange range of the visible light spectrum, which does not suppress melatonin.