Tips to change your night-owl lifestyle

Many people find themselves staying up late into the night and struggling to wake up early, embracing what's often called the "night owl" lifestyle. While it might feel more productive or creative, studies now show that maintaining such a schedule could have adverse effects on your health. 

According to a Harvard Medical School article, recent research suggests that night owls face a higher risk of developing diabetes, obesity, and other health complications compared to early risers or "morning larks."

Risks of Being a Night Owl

Diabetes: A 2023 Harvard study found that night owls were 72% more likely to develop diabetes than morning larks, even after controlling for lifestyle factors like diet and alcohol consumption.

Obesity: A 2021 study linked late bedtimes (past 10pm) to a 20% higher risk of obesity. The risk jumped to 35%-38% for those going to bed between 2am and 6am.

Sleep deprivation: Night owls tend to get less sleep, which heightens the risk of several health problems, including heart disease, depression, and a weakened immune system.

The Importance of Darkness

According to Dr. Kenneth Sassower, a sleep neurologist at Massachusetts General Hospital, humans are wired to sleep best during the dark hours. Night owls often miss out on this optimal sleep window, which leads to lower-quality sleep and potentially disrupted rest when the sun rises.

How to shift your sleep-wake cycle

If you're a night owl and want to adjust your schedule, the process requires gradual steps. Here's how you can start shifting your sleep habits for better health:

Set a bedtime goal: Aim for a bedtime between 11 p.m. and 1 a.m. to maximize hours of sleep in darkness.

Gradually shift your bedtime: Adjust your bedtime by 20 minutes every five days until you reach your goal. For instance:

• Start with 12:40am for five nights
• Then move to 12:20am for five nights
• Continue reducing until you reach your target time.
• Use medication if necessary: Melatonin supplements, taken two hours before bed, may help regulate your sleep cycle. Talk to your doctor if a prescription option like ramelteon (Rozerem) might be more effective.
• Set a consistent wake time: Stick to a wake-up time no later than 9am to help train your brain.
• Be patient: Establishing a new sleep schedule takes time—around 90 days to adjust fully.

Tips for better sleep hygiene

To support the transition, it's important to maintain good sleep habits:

• Exercise daily, but not too close to bedtime.
• Avoid alcohol and spicy foods before bed.
• Create a sleep ritual: dim the lights, turn off electronics, and engage in quiet activities like reading.
• Ensure your room is cool, dark, and comfortable for optimal sleep.