Night Owl Habit Linked to Metabolic Mayhem

By Dr. Scott Olson, ND Posted October 5, 2024

Are you a night owl? Prefer burning the midnight oil to tucking in early?

Well, listen up because this message is for you. A disturbing new study has revealed staying up late could be putting you in harm’s way.

The groundbreaking research uncovered a startling link between late-night tendencies and a significantly increased risk of a devastating metabolic disease.

And here’s the kicker… it’s not just about munching on too many midnight snacks or skipping the early-morning workouts.

The age-old debate between early birds and night owls just took an unexpected turn.

New research presented at the annual meeting of the European Association for the Study of Diabetes found that folks who prefer to burn the midnight oil are nearly 50 percent more likely to develop type 2 diabetes compared to their early-to-bed counterparts.

Now, you might be thinking, “Of course! Night owls have unhealthier lifestyles.” And that’s often true.

But here’s where things get interesting. The increased metabolic risks remained even after researchers accounted for factors like poor diet, lack of exercise, drinking, smoking, and poor sleep.

So, what’s REALLY going on here? Let’s take a look…

Experts believe it comes down to something I’ve discussed before: your body’s internal clock or circadian rhythm. For night owls, this natural cycle is often out of sync with society’s typical work and social schedules, leading to metabolic mayhem.

But there’s another factor that wasn’t explicitly mentioned in the study that we need to consider… light exposure.

We all know getting too much sun can be harmful. However, the flip side of that coin is that sleeping through a good part of the daylight hours can ALSO significantly impact your health.

You see, sunlight is critical for keeping your circadian rhythm and metabolic systems balanced.

Many night owls don’t get enough sunlight in the morning, which can cause chaos with their bodies’ normal rhythms in ways we’re still trying to figure out.

So, what can you do if you’re a die-hard night owl concerned about your diabetes risk? Following are some strategies to help realign your body clock and boost your overall health:

1. Gradually shift your sleep schedule: Try going to bed and waking up 15 minutes earlier each day until you reach your target schedule.
2. Embrace morning light: Expose yourself to natural sunlight soon after waking. This helps reset your circadian rhythm.
3. Embrace consistency: Stick to the same sleep and wake times, even on weekends.
4. Mind your light exposure: Use blue light filters on devices in the evening and invest in blackout curtains for your bedroom.
5. Exercise earlier: Try to schedule workouts in the morning or early afternoon rather than evenings or late at night.
6. Watch your caffeine: Limit caffeine consumption, especially in the afternoon and evening.
7. Practice good sleep hygiene: Create a relaxing bedtime routine and ensure your sleeping environment is cool, dark, and quiet.
8. Consider melatonin: Melatonin supplements can help regulate your sleep-wake cycle. But always consult with your doctor before starting any new supplement regimen.

If you’re a creature of the night and simply can’t change your habits for work or personal reasons, you’ll have to pay extra attention to eating, exercising, and sleeping well to reverse the metabolic damage.

You might want to also consider using artificial lights when you wake up to align your circadian rhythm. You can find reasonably priced sunlight simulation lamps, lightbulbs, and other sunlight devices at online retailers such as Amazon and Walmart.

P.S. Five often overlooked diabetes red flags.

Source:

J.H.P. van der Velde, F. Rutters, F.R. Rosendaal, Associations between chronotype waist circumference, visceral fat, liver fat, and incidence of type 2 diabetes, EASD 2024, Abstract 283, presented at the annual meeting of the European Association for the Study of Diabetes in Madrid

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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