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Our natural “chronotype” determines whether we’re a morning lark or a night owl, but research shows that late bedtimes can harm health—regardless of when you naturally feel most alert.

A recent study of over 73,000 people found that those who stayed up late faced higher risks of diabetes, hypertension, obesity, metabolic disorders, digestive issues, and even cancer—even when they got enough sleep. Evening types who shifted to earlier bedtimes and wake-up times saw improved health outcomes.

Late-night schedules may disrupt metabolism, hormone balance, and eating habits, leading to greater cravings for high-carb foods and poor glucose regulation. Exposure to early morning light helps anchor circadian rhythms, regulate hormones, and support long-term health.

Tips for shifting to an earlier schedule:

• Get sunlight early—within 30–60 minutes of waking.
• Keep a consistent sleep/wake schedule, even on weekends.
• Dim lights and limit screens 1–2 hours before bed.
• Limit caffeine after lunch to avoid delayed sleep onset.
• Eat light at night and avoid heavy meals close to bedtime.
• Choose sleep-supportive foods like magnesium-rich nuts and leafy greens, or tryptophan sources such as turkey, eggs, and dairy.

While genetics influence whether we’re naturally early risers or night owls, lifestyle adjustments—especially consistent routines and well-timed light exposure—can help shift the body clock and protect long-term health.