Can you stay healthy with a night owl schedule?

Sleep duration matters

Being a night owl isn't harmful if you consistently get 7–8 hours of uninterrupted, quality sleep and follow good sleep hygiene.

Consistency is key

Maintaining a fixed sleep schedule, even if it’s late, helps reduce health risks—so long as it's consistent and not erratic.

Natural cycle still best

Experts recommend aligning sleep with natural daylight to support optimal hormone regulation and long-term health.

Circadian rhythm disruption

Irregular sleep patterns can confuse your body’s internal clock (circadian rhythm), affecting energy, mood, and overall well-being.

Health risks for night owls

Late sleeping patterns may increase the risk of mental health issues, obesity, heart disease, and reduced work or social performance.

Tips for better sleep