Researchers studied 618 college students to understand how their natural sleep schedules and eating habits affect their weight. They found that students who naturally stay up late tend to eat at irregular times, skip breakfast more often, and have less awareness of their eating habits compared to morning people. Students who were more mindful about eating—paying attention to what and when they ate—had smaller waist sizes and lower body weights. The study suggests that eating at regular times and being more conscious about meals might help young adults maintain a healthier weight.

The Quick Take

  • What they studied: How a person’s natural sleep schedule (whether they’re a morning person or night owl) and their eating patterns relate to weight gain in college students
  • Who participated: 618 healthy college students from a university in Turkey, ranging from typical morning people to night owls
  • Key finding: Night owls who ate at irregular times and weren’t very aware of their eating habits were more likely to be overweight. Students who paid attention to when and what they ate had smaller waistlines, regardless of whether they were morning or night people.
  • What it means for you: If you’re a night owl, paying closer attention to eating regular meals (especially breakfast) and being more mindful about your food choices may help prevent weight gain. However, this study shows a connection, not proof that changing these habits will definitely lead to weight loss.

The Research Details

This was a cross-sectional study, which means researchers collected information from all 618 students at one point in time, rather than following them over months or years. Students completed several questionnaires about their natural sleep preferences (whether they’re morning people or night owls), how well they followed a Mediterranean diet (a healthy eating pattern), how aware they were when eating, and their eating habits. Researchers also measured their height, weight, and waist size to assess obesity.

The researchers used statistical tools to look for patterns—for example, whether night owls tended to weigh more than morning people, and whether eating at regular times was connected to better weight management. They controlled for other factors that might affect weight, like sleep duration and social jetlag (the mismatch between your body’s natural schedule and your actual schedule).

This type of study is useful for identifying patterns and connections, but it can’t prove that one thing causes another. For example, it shows that night owls tend to eat irregularly and weigh more, but it doesn’t prove that being a night owl causes weight gain.

Understanding how our natural sleep schedules affect eating patterns is important because many people struggle with weight management. College students are particularly interesting to study because they often have irregular schedules and changing eating habits. If researchers can identify which eating behaviors are most connected to weight problems, they can develop better advice for helping young adults stay healthy.

This study has several strengths: it included a fairly large number of students (618), used validated questionnaires that have been tested in other research, and used appropriate statistical methods. However, because it’s a cross-sectional study, it only shows associations at one point in time and can’t prove cause-and-effect. The study was conducted in Turkey, so results may not apply equally to students in other countries with different food cultures and schedules. Additionally, the study relied on students self-reporting their eating habits, which can be less accurate than direct observation.

What the Results Show

Morning people scored higher on measures of healthy eating (Mediterranean diet) and eating awareness compared to night owls. They also ate breakfast more frequently and had more regular eating schedules. Night owls, on the other hand, had shorter overall eating windows (the time span during which they ate each day) compared to intermediate types.

The most important finding was about eating awareness: students who were more mindful and aware when eating had smaller waist measurements and lower body mass index (BMI, a measure of weight relative to height). This relationship was strong and consistent across different measurements of body size. In contrast, students who scored higher on hedonic hunger (eating for pleasure rather than hunger) tended to have larger waist measurements and higher BMI.

Eating jetlag—the irregularity in meal timing—was connected to longer eating windows, more frequent breakfast consumption, higher social jetlag, and shorter sleep duration. These patterns suggest that students with irregular eating schedules also tend to have irregular sleep schedules.

The study found that social jetlag (the difference between your body’s natural schedule and your actual schedule) was associated with irregular eating patterns. Students whose actual schedules didn’t match their natural sleep preferences tended to eat at more irregular times. Additionally, shorter sleep duration was linked to more irregular eating patterns, suggesting that sleep and eating schedules are connected.

Previous research has suggested that eating at regular times and being mindful about food choices are important for weight management. This study confirms those findings in a college-age population and adds new information about how natural sleep schedules play a role. The connection between being a night owl and irregular eating is relatively new research, though it makes sense because night owls may have more difficulty eating breakfast and maintaining regular meal times.

This study only looked at one group of students at one point in time, so we can’t know if the patterns stayed the same over time or if they caused weight changes. The study relied on students’ own reports about their eating and sleep habits, which may not be completely accurate. The research was done in Turkey, so the results may not apply to students in other countries with different food availability, cultural eating patterns, or class schedules. Finally, the study didn’t measure actual food intake in detail, only general eating patterns and awareness.

The Bottom Line

If you’re a night owl, try to eat breakfast regularly and maintain consistent meal times, even if it feels difficult. Practice mindful eating by paying attention to your hunger cues and eating slowly. These changes may help prevent weight gain. However, this study shows a connection between these behaviors and weight, not definitive proof that changing them will lead to weight loss. For significant weight management, consider consulting with a healthcare provider or registered dietitian. Confidence level: Moderate—the study shows strong associations, but more research is needed to prove cause-and-effect.

This research is most relevant to college-age students, especially those who naturally prefer staying up late and may have irregular eating schedules. It’s also relevant to anyone interested in how sleep schedules affect eating habits and weight. People with shift work or irregular schedules may find this information helpful. However, this study doesn’t apply to children, older adults, or people with specific medical conditions affecting sleep or eating.

Changes in eating awareness and meal regularity may take several weeks to show effects on weight. Most research suggests that meaningful weight changes take at least 4-8 weeks to become noticeable. However, improvements in how you feel and your energy levels may happen sooner.

Want to Apply This Research?

  • Log your meal times for one week to identify eating patterns. Note the time of each meal and whether it was at a consistent time each day. Track your breakfast consumption (yes/no) and rate your eating awareness on a scale of 1-10 based on how mindfully you ate.
  • Set a daily breakfast reminder for the same time each morning, even if you’re a night owl. Use the app to plan three consistent meal times per day and receive notifications 15 minutes before each meal. Practice a ‘mindful eating’ check-in before meals: pause for 30 seconds, assess your hunger level, and eat without distractions.
  • Track meal timing consistency weekly (aim for meals within 1-2 hours of the same time each day). Monitor breakfast frequency (goal: 5-7 days per week). Rate overall eating awareness monthly using a simple 1-10 scale. Measure waist circumference monthly as an indicator of progress, since the study showed eating awareness was most strongly connected to waist size.

This research shows associations between sleep schedules, eating patterns, and weight in college students, but does not prove that changing these behaviors will cause weight loss in all individuals. Results are based on a single study conducted in Turkey and may not apply to all populations. This information is for educational purposes and should not replace professional medical advice. Anyone seeking to make significant changes to their diet or lifestyle, or anyone with concerns about their weight or eating habits, should consult with a healthcare provider, registered dietitian, or mental health professional. If you have an eating disorder or disordered eating patterns, please seek help from a qualified healthcare professional.