If you’re a night owl who loves staying up late, science has a warning for you: your late-night lifestyle could be cutting your life short. A large-scale study published in Chronobiology International tracked over 400,000 people in the UK for more than six years — and found that those who identified as “evening types” (people who naturally stay up late and sleep in) had a 10% higher risk of early death compared to early risers.

Researchers believe this isn’t just about sleep timing, but what often comes with it: irregular sleep patterns, disrupted circadian rhythms, and lifestyle choices that may include poor diet, lack of exercise, or increased risk of mental health issues. When your internal body clock (the circadian rhythm) is constantly out of sync with societal norms — like early work schedules or limited daylight — it can have real biological consequences.

Night owls were also more likely to suffer from a range of health issues, including cardiovascular disease, metabolic disorders, and psychological stress. Even if you’re getting the same number of hours of sleep, going to bed in the early hours of the morning might still be harming your long-term health.

But it’s not all doom and gloom: experts say that adjusting your routine gradually — going to bed just 15 to 30 minutes earlier over time — can help bring your body clock closer to a healthier rhythm. Exposure to natural light during the day, regular exercise, and avoiding screens late at night can also help reset your sleep cycle.

Bottom line? Sleeping late might feel like a personal preference, but your body could be paying the price. And while we can’t all be morning people overnight, aligning your lifestyle with your biology might just add years to your life.