Are you someone who feels most energized and productive in the evening? Do you struggle to get out of bed in the morning, but find that you can work well into the night? While some people are naturally more productive during the day, others find that their productivity peaks in the evening. This is known as being an “evening person” or having a “night owl” tendency.

While being an evening person can have its advantages, it can also come with some potential drawbacks. One of the biggest concerns is the impact that staying up late can have on your health, particularly when it comes to your risk for diabetes.

What is diabetes?

Diabetes is a chronic condition that affects your body’s ability to produce or use insulin, a hormone that helps regulate your blood sugar levels.

When you have diabetes, your blood sugar levels become too high, which can lead to a range of health problems over time. Type 2 diabetes is the most common form of the condition, and is often linked to lifestyle factors such as diet, exercise, and weight.

How does being an evening person impact your diabetes risk?

While there are many factors that can contribute to your risk for diabetes, research has found that there may be a link between staying up late and an increased risk for the condition.

One study published in the journal Diabetes Care looked at the habits of nearly 2,000 adults who were at high risk for developing diabetes.

The researchers found that those who reported staying up late and sleeping in were more likely to have higher blood sugar levels and a higher risk of developing diabetes than those who got up early and went to bed earlier.

Another study published in the journal Chronobiology International looked at the sleeping habits of over 800 adults and found that those who scored highest on a “night owl” questionnaire were more likely to have higher BMI, blood pressure, and blood sugar levels than those who scored lower on the questionnaire.

While it’s not entirely clear why being an evening person might increase your diabetes risk, there are a few theories.

One is that staying up late and sleeping in can disrupt your body’s natural circadian rhythm, which can in turn affect your metabolism and hormones. For example, some research suggests that staying up late may lead to an increase in the hormone cortisol, which can cause insulin resistance and higher blood sugar levels.

What can you do to reduce your diabetes risk?

If you’re an evening person, there are a few things you can do to help reduce your risk of developing diabetes:.

1. Get enough sleep

While it’s tempting to stay up late and sleep in, getting enough sleep is essential for your health. Aim for at least 7-8 hours of sleep each night, and try to stick to a regular sleep schedule as much as possible.

2. Watch what you eat

Diet plays a big role in your diabetes risk, so pay close attention to what you’re eating. Try to eat a healthy, balanced diet that’s rich in vegetables, fruits, whole grains, and lean protein.

Limit your intake of processed foods, sugary drinks, and junk food.

3. Get regular exercise

Exercise is another important factor in reducing your diabetes risk. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

If you’re not used to exercising, start with something simple like taking a daily walk, and slowly work your way up to more intense workouts.

4. Manage stress

Stress can also impact your diabetes risk, so it’s important to find ways to manage it. This can include things like yoga, meditation, deep breathing exercises, or even just taking a few minutes each day to relax and unwind.