Now, a new study has found that night owls had a surprising 46% higher risk of developing type 2 diabetes Compared with those with an intermediate chronotype, the latest Netherlands Epidemiology of Obesity study, which involved 5,000 overweight people, divided participants into three groups: early risers, intermediate risers and late risers. The study will be presented at the annual meeting of the European Association for the Study of Diabetes.
Who are the night owls?
The term “night owls” is used for people who are active during the night and find the late hours more productive. They may use these hours for recreation due to their busy schedules during the day or they may have a different circadian rhythm that prevents them from falling asleep early.
Researchers have found that night owls' natural body clock can be out of sync and this can lead to
circadian misalignment, which could be associated with metabolic problems such as type 2 diabetes. Common problems that night owls may face are a higher BMI, larger waist circumference, more visceral fat, and higher fat content in the liver.
“People with a late chronotype appear to be at increased risk of developing type 2 diabetes diabetes compared to those with an intermediate chronotype, possibly due to higher body fat, including more visceral fat and liver fat,” said Jeroen van der Velde, a researcher at Leiden University Medical Center in the Netherlands.
What night owls should do to avoid blood sugar spikes
Night owls can benefit from adopting healthy lifestyle habits that could improve their metabolic healthMost people who sleep late may be experiencing poor sleep. quality sleepweight gain, poor eating habits, and perhaps less exercise.
Below are healthy lifestyle modifications that will help you:
Focus on sleep quality
People who go to bed after 2 a.m. may sleep fewer hours and suffer from sleep deprivation. They may benefit from getting more hours of sleep and establishing a proper, consistent sleep schedule that allows them to sleep without interruptions. This can help reduce the risk of diabetes and other chronic diseases such as heart disease, high blood pressure, or high cholesterol.
Stay hydrated
Drinking eight glasses of water a day can do wonders for controlling blood sugar. According to the University of Maryland Medical System, even mild dehydration can lead to a drastic rise in blood sugar of 50 to 110 mg/dl or more, which can cause a host of complications. To prevent this, it's important to stay hydrated.
Regular exercise
Night owls are late risers and this can mean they skip early morning workouts, which could deprive them of the benefits that come from regular movement. It is imperative that night owls start their day with exercise such as walking, jumping rope, yoga, skipping rope, or swimming.
Best diet
Late-night snacking is associated with obesity and an increased risk of developing type 2 diabetes. Eating a diet rich in fiber, protein, healthy fats, vitamins, and minerals will ensure that you feel full and don't crave unhealthy foods. It will also ensure that your blood sugar levels are balanced in the morning and throughout the rest of the day.
Quit smoking and drinking alcohol
According to Live Science, night owls are more likely to smoke and drink than early risers. Getting rid of these harmful habits could reduce diabetes risk factors.
Stay stress free
According to Diabetes UK, high stress levels are associated with a sudden rise in blood sugar levels. People who become night owls should adopt mindfulness habits and monitor their stress levels. Yoga, exercise and practising your favourite hobbies are some of the healthy lifestyle interventions that can be adopted.
Daily habits are crucial for heart health