Do you spring out of bed at the crack of dawn or come to life after the sun goes down? The answer might say more about your heart than you think.
“Sleep is so important for overall health, including heart health,” says Ali Shakir, M.D., a cardiologist who specializes in heart rhythm disorders at Henry Ford Health. “We know, for example, that people who get enough sleep every night tend to live longer than those who don’t.”
But more surprisingly, research suggests that when you sleep might matter, too. Here’s what to know—and what night owls can do to protect heart health.
Sleep Timing and Heart Health
A 2026 study published in the Journal of the American Heart Association compared heart health in middle-aged and older adults who described themselves as early risers, night owls or “intermediate” types who didn’t have a strong preference for morning or night. The night owls scored far worse on measures of overall heart health compared to the other two groups. Evening people also had an increased risk of heart attack and stroke.
It’s a notable finding, but it doesn’t mean night owls should panic. The research suggested that the connection might have less to do with bedtimes, and more to do with other habits. Night owls often have schedules that don’t quite match their natural sleep patterns. That can put them at risk for other unhealthy habits.
“People who stay up late or do shift work overnight might be more likely to consume caffeine or energy drinks, for instance,” Dr. Shakir says. “Too much caffeine can increase the risk of cardiac events.”
And caffeine is just one example of lifestyle differences between night people and morning folk. Night owls may be less likely to get the recommended seven to nine hours of sleep each night, since work schedules don’t often line up with staying up late and sleeping in. The research also suggested that night owls may be more likely to have habits like smoking or poor diets that impact heart health.
The Sleep-Heart Link
Researchers are still exploring all the ways that sleep benefits the body. But it’s clear that sleep and heart health are linked in a few different ways.
Inflammation is one important factor. Getting too little sleep can increase inflammation throughout the body. And long-term inflammation, known as chronic inflammation, increases the risk of heart disease, heart attack and stroke.
Sleep can also affect the body’s hormonal systems, Dr. Shakir explains. Hormones produced by the body, such as adrenaline and the stress hormone cortisol, fluctuate throughout the day. Lack of sleep can affect those cycles in potentially negative ways. So can changes in sleep timing, as experienced by night shift workers.
“When that hormonal balance is upset due to disrupted sleep, it can trigger episodes like abnormal heart rhythms or heart attacks,” Dr. Shakir says. Fortunately, there are a lot of things you can do to support your sleep and protect your heart.
Improve Your Sleep and Your Health
Even if you’re more owl than lark, you can take steps to improve your sleep and your heart health.
- Shift your schedule: Changing sleep habits isn’t always possible. But when it is, it can make a noticeable difference, Dr. Shakir says. “I’ve treated patients with irregular heartbeats who worked nights. When they switched to a more typical schedule—working during the day and sleeping at night—their heart rhythm problems improved,” he adds.
- Make heart-healthy habits: Healthy habits aren’t just for early birds. Anyone can support their heart health with lifestyle choices like avoiding smoking and vaping, getting regular physical activity and eating a heart-healthy diet.
- Get enough Zs: One bad night of sleep isn’t the end of the world. But regularly shortchanging your sleep can take its toll on your health. Whether you hit the hay at 9 p.m. or stay up until midnight, you should aim to get at least seven hours nightly.
- Manage your health: Health problems such as Type 2 diabetes, high blood pressure and high cholesterol increase the risk of heart disease. But those conditions can be managed with lifestyle changes and medications. See your doctor regularly (and follow their advice) to keep chronic health problems under control.
- Treat sleep disorders: Many people suffer from insomnia, which prevents them from falling or staying asleep. Also common is sleep apnea, a condition that causes pauses in breathing during the night, interfering with deep sleep. But these and other sleep disorders are treatable, so talk to your doctor if you have concerns about your slumber.
“Health involves an interaction between diet, exercise, sleep and other factors. What’s important is that you listen to your body,” Dr. Shakir says. “If you notice something isn’t right, talk to your doctor and think about what you might be able to change. Prioritizing sleep is one important way to take care of your heart and your overall health.”
Reviewed by Ali Shakir, M.D., a cardiac electrophysiologist at Henry Ford Health.
