The Connection Between Night Owls and Diabetes: Why Your Diet Matters

   A recent study conducted by researchers from Brigham and Women’s Hospital in Boston, MA has shed light on a troubling association between late sleep patterns and an increased risk of diabetes. Published in the Annals of Internal Medicine, this study emphasizes the potential health consequences of being a "night owl" – someone who goes to bed late and wakes up late. It suggests that individuals with an evening "chronotype" may need to pay closer attention to their lifestyle choices due to the heightened risk of developing type 2 diabetes.

Chronotype, or circadian preference, is a term used to describe a person's preferred timing of sleep and wakefulness, and it is partly influenced by genetics, making it challenging to alter. According to Tianyi Huang, MSc, ScD, an associate epidemiologist at Brigham's Channing Division of Network Medicine, "Chronotype, or circadian preference, refers to a person’s preferred timing of sleep and waking and is partly genetically determined so it may be difficult to change." Previous research by the same team had already established a link between irregular sleep patterns and a higher risk of diabetes and cardiovascular disease. Moreover, individuals with evening chronotypes were found to have more erratic sleep schedules. This new study aimed to delve deeper into the connection between chronotype, diabetes risk, and the impact of lifestyle factors.

For this study, researchers analyzed data from 63,676 female nurses participating in the Nurses’ Health Study II, spanning from 2009 to 2017. The investigation examined various factors, including self-reported chronotype, diet quality, weight, body mass index (BMI), sleep timing, smoking habits, alcohol consumption, physical activity, and family history of diabetes. Diabetes status was determined through self-reports and medical records.

Around 11 percent of participants identified as having a "definite evening" chronotype, while roughly 35 percent considered themselves "definite morning" types. The remaining 50 percent fell into the "intermediate" category, indicating that they didn't strongly lean towards morning or evening preferences.

                         

The research revealed a striking finding: an evening chronotype was associated with a whopping 72 percent increased risk of diabetes, even before adjusting for lifestyle factors. Even after accounting for these factors, the risk remained significantly elevated, with a 19 percent increase in diabetes risk for individuals with an evening chronotype. Notably, among participants with the healthiest lifestyles, only 6 percent were evening chronotypes, whereas among those with the least healthy lifestyles, a concerning 25 percent were evening chronotypes.

Individuals with evening chronotypes were found to be more likely to engage in unhealthy behaviors, such as higher alcohol consumption, poor diet quality, inadequate sleep duration, current smoking, and unhealthy weight, BMI, and physical activity levels.

Importantly, the study highlights that, in addition to irregular sleep patterns, night owls tend to exhibit other unhealthy habits, including their diet choices. Stephanie McBurnett, RDN, Nutrition Educator for the Physicians Committee for Responsible Medicine, explains, "This study does not surprise me; those who stay up late or work odd hours tend to have worse diets." She points out that disrupting one's circadian rhythm can affect blood sugar control and insulin spikes. People who stay up late often compensate for lack of sleep by consuming extra calories, leading to weight gain and an increased risk of diabetes.

Lifestyle factors are closely tied to type 2 diabetes due to the nature of the disease. Those who stay up late or don't get enough sleep are more likely to feel tired during the day, resulting in skipping regular exercise, indulging in unhealthy foods, and gaining weight. All of these factors contribute to an elevated risk of type 2 diabetes.

                                    

Studies have shown that overconsumption of highly fatty processed foods and fewer whole foods like beans, vegetables, whole grains, and fruits can lead to not only weight gain but also insulin resistance. Recent research published in the journal Scientific Reports indicates that replacing processed and red meat with plant-based foods, such as fruits, vegetables, cereals, and legumes, can reduce the risk of type 2 diabetes. Another study published in the medical journal Diabetes Care suggests that the health issues associated with potatoes may actually stem from how they are prepared and what they are eaten with, such as adding butter or consuming them alongside meat.

                                     

Stephanie McBurnett concludes on a positive note, stating, "But this is good news: if you are a shift worker who is up late or has a stressful job, having a good diet can help negate some of the adverse effects on the body." So, how can diet help? McBurnett explains, "By consuming a plant-based diet, your body will be thanking you two-fold." Avoiding animal products naturally leads to a diet low in saturated fat, which is linked to weight gain and insulin resistance. Additionally, a plant-based diet is rich in high-fiber plant foods, which not only aid in weight loss but also provide phytonutrients and antioxidants to combat other stressors on the body, such as lack of sleep or work-related anxiety.

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