A recent study published in the Annals of Internal Medicine journal found that individuals who prefer staying up late, commonly known as night owls or those with "evening chronotypes," have a higher risk of developing diabetes. According to Dr. Sina Kianersi, the risk of diabetes is 72% greater in night owls compared to early birds.
The study also highlighted that night owls have a higher prevalence of negative behaviors such as smoking, infrequent exercise, and other unhealthy lifestyle choices. To reduce the risk of diabetes, it is essential for night owls to establish a regular sleep schedule, prioritize sufficient sleep duration, and adopt healthy sleep practices. This involves maintaining a consistent bedtime routine, creating a sleep-friendly environment, and using relaxation techniques to improve sleep quality.
Additionally, it is recommended to engage in at least 150 minutes of moderate-to-vigorous physical activity per week, follow a nutritious diet, aim for 7 to 9 hours of sleep each night, limit tobacco and alcohol consumption, and maintain a healthy weight, in line with the guidelines from the Centers for Disease Control and Prevention.
Furthermore, reducing screen time and effectively managing stress are additional measures that can enhance sleep quality and reduce overall health risks. By implementing these strategies, individuals can promote better sleep and lower their risk of developing diabetes and other health conditions.