Night owl person meaning1/11/2024 ![]() ![]() “Light in the morning changes the oscillation of your circadian clock genes at both a cellular and molecular level. “The strongest reset for the circadian system is bright light,” Zee said. Use natural sunlight if possible, or turn on artificial lights, especially those in the blue spectrum, which tells the body to wake up. If being a night owl worries you, there are things you can do to flip the switch from night to day - at least a bit, Zee told CNN previously: “It’s like if you have a gene for diabetes, right? You can modify that with your lifestyle, but it doesn’t change it.”įirst, start with light - lots of it, just as soon as the alarm goes off. “Several mechanisms have been proposed: sleep loss, circadian misalignment, eating later in the day and being exposed to less morning light and more evening light, which have all been shown to affect insulin sensitivity,” said Zee, who is also a professor of neurology at Northwestern. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine in Chicago, who reviewed the 2022 study for CNN, said at the time “there is good evidence that being a late sleeper has been linked to a higher risk for metabolic and cardiovascular disease. Night owls also have higher levels of visceral body fat in the abdominal region, a key risk factor for type 2 diabetes and heart disease.ĭr. Studies have revealed night owls may take more risks and are more likely to skip breakfast and eat more later in the day. Night owls were also more likely to be insulin-resistant, meaning their muscles required more insulin to be able to get the energy they need, the study showed. A 2022 study found night owls were more sedentary, had lower aerobic fitness levels, and burned less fat at rest and while active than early birds. Night owls may be at higher risk for chronic disease, prior research has shown. In night owls, however, the internal body clock secretes melatonin much later, making early mornings sluggish and pushing peak activity and alertness later into the afternoon and evening. If you’re an innate early bird, your circadian rhythm releases melatonin much earlier than the norm, energizing you to become most active in the morning.Įarly birds tend to perform better in school and are more active throughout the day, which may partly explain why studies have found they have less risk of cardiovascular disease, experts say. Your personal sleep chronotype, which is thought to be inherited, may determine when that process occurs. Your sleep chronotypeĮveryone has an internal 24-hour body clock, or circadian rhythm, that regulates the release of the hormone melatonin to promote sleep. “Other possible causes that come to mind include those who are evening types will likely need to wake up early for work/school therefore end up getting less sleep and the sleep deprivation can increase risk,” Kolla said in an email. However, a 9% increased risk of early death is significant, he added, leaving room for other ways being an evening type could increase the risk of mortality. Bhanu Prakash Kolla, a sleep medicine specialist in the Center for Sleep Medicine at the Mayo Clinic in Rochester, Minnesota, who was not involved in the study. “We have known for a long time that those who have an evening type preference are more likely to be heavier drinkers, have alcohol use disorder and are also more likely to use other substances including tobacco,” said Dr. After adjusting the data to account for educational level, use of alcohol, smoking, the level of body mass, and sleep duration, the study found that being a night owl increased the risk of an early death by about 9% compared with morning types, who are often called early birds. Over 29% were clearly morning people, while another 27.7% described themselves as somewhat inclined to prefer mornings.įor the new study, researchers looked at death records of a subset (8,728 participants) of the original study. Only about 10% of the twins described themselves as definite evening people, while 33% said they somewhat preferred staying up late. When the study originally began, each twin was asked to pick one answer from the following questions: I am clearly a morning person I am to some extent a morning person I am clearly an evening person or I am to some extent an evening person. ![]()
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