Those who stay awake till late hours have 50% increased risk of getting diabetes

Being a night owl is a way of life many prefer and at times it could be due to a different biological clock that just doesn't make early bedtime possible. Some studies suggest night owls have a better cognitive abilities than early birds and are in general more creative people. However, most of the studies confirm late bedtime is associated with a string of lifestyle illnesses and even an early risk of death.
Now a new study has found night owls had a surprising 46% more risk of developing type 2 diabetes compared to those who had the intermediate chronotype. The latest Netherlands Epidemiology of Obesity study that involved 5,000 overweight individuals divided the participants into three groups - early risers, intermediate, and late risers. The study would be presented at the annual meeting of the European Association for the Study of Diabetes.

The term 'night owls' is used for people who are active during night and find the late hours more productive. They may be using these hours for recreation due to busy schedules during the day or they may have a different circadian rhythm which prevent them from falling asleep early.
The researchers found that the natural body clock of night owls may be out of sync and this may lead to
circadian misalignment, which could be associated with metabolic issues like type 2 diabetes. Common issues that night owls may face are higher BMI, larger waist circumference, more visceral fat and higher liver fat content.
“People with a late chronotype appear to be at greater risk of developing Type 2 diabetes compared to those with intermediate chronotype, possibly because of higher body fat including more visceral fat and liver fat,” said Jeroen van der Velde, a researcher at Leiden University Medical Centre in the Netherlands.
Night owls can benefit by adopting healthy lifestyle habits that could boost their metabolic health. Most of the late sleepers may be experiencing bad quality sleep, weight gain, poor dietary habits and may be exercising less.
Night owls who go to bed after 2 am may sleep for less hours and suffer from poor sleep. They can benefit by sleeping for additional hours and setting a proper and consistent bedtime sleep schedule which can allow uninterrupted sleep. This may help reduce risk of diabetes and other chronic health conditions like heart disease, hypertension or high cholesterol.

Drinking 8 glasses of water every day can work wonders for blood sugar control. As per University of Maryland Medical System, even mild dehydration may lead to drastic spike in blood sugar of 50-110 mg/dL or higher, which can cause a range of complications. To prevent this, it is important to stay hydrated.
Night owls are late risers and this may mean they skip workouts in early hours which could deprive them from the benefits that come from regular movement. It is imperative for night owls to start their day with exercises like walking, skipping, Yoga, skipping or swimming.

Snacking at late night is associated with obesity and a greater risk of developing Type 2 diabetes. Eating a diet rich in fibre, protein, health fats, vitamins and minerals will make sure you remain satiated and do not crave for unhealthy foods. It will also ensure your blood sugar levels are balanced in the morning and throughout the day.
Night owls are more likely to smoke and drink compared to early risers as per Live Science. Getting rid of this harmful habits could reduce risk factors for diabetes.
According to Diabetes UK, high levels of stress is associated with spike in blood sugar levels. Night owls should adopt mindfulness habits and manage their stress levels. Yoga, exercise, pursuing your favourite hobbies are among the healthy lifestyle interventions one can adopt.