Researchers studied over 1,700 older adults to understand how their daily sleep and activity patterns relate to living longer or shorter lives. Using special wristbands that track movement, scientists discovered that people with consistent, regular sleep-wake schedules had better health outcomes and lower death rates over the next 6-7 years. Interestingly, people who naturally stay up late (evening types) had higher risks of heart problems and early death compared to morning people. The study suggests that maintaining a steady daily rhythm—where you sleep and wake at similar times each day—may be an important but often overlooked factor in living a longer, healthier life.

The Quick Take

  • What they studied: Whether the timing and consistency of your daily sleep-wake cycle affects your risk of heart disease and early death in older age
  • Who participated: 1,710 adults aged 60 and older from a national health survey, tracked for an average of 6.67 years (about 7 years)
  • Key finding: People who naturally stay up late had 12 times higher risk of heart-related death and 3 times higher risk of any death compared to morning people. People with very consistent daily routines had lower death risks overall.
  • What it means for you: If you’re an older adult, keeping a regular sleep schedule and staying active during the day may help you live longer and reduce heart disease risk. However, this is one study and more research is needed before making major lifestyle changes.

The Research Details

This was a long-term tracking study using data from a large national health survey conducted between 2011-2014. Researchers gave 1,710 older adults special wristbands (accelerometers) that recorded their movement patterns 24 hours a day for about a week. These devices tracked when people were active versus resting, creating a detailed picture of each person’s daily rhythm.

The scientists then used advanced computer analysis to sort people into four groups based on their natural sleep-wake patterns: morning types (early risers), earlier types, delayed types, and evening types (night owls). They followed these participants for about 7 years, recording who stayed healthy and who experienced heart problems or died.

The researchers used statistical methods to calculate how much more or less likely each group was to experience health problems compared to the morning-type group. They also looked at specific measurements of rhythm quality, like how consistent someone’s schedule was day-to-day and how active they were during waking hours.

This approach is important because it measures real-world sleep-wake patterns objectively using technology, rather than relying on people to remember and report their habits. The long follow-up period (7 years) allows researchers to see actual health outcomes rather than just short-term changes. Understanding these patterns helps identify older adults who might be at higher risk so doctors can intervene early.

Strengths: Large sample size of 1,710 people, objective measurement using wristbands rather than self-reporting, long follow-up period with real health outcomes, and use of established statistical methods. Limitations: The study is observational, meaning it shows associations but cannot prove that sleep patterns directly cause health problems. Other unmeasured factors could explain the findings. The study population was from a specific time period and may not represent all older adults today.

What the Results Show

The study identified four distinct sleep-wake patterns among older adults. The most striking finding was that ’evening-type’ people (natural night owls) had dramatically higher risks compared to ‘morning-type’ people. Evening types had a 12-fold increase in cardiovascular death risk and a 3-fold increase in overall death risk.

Beyond just identifying morning versus evening types, the researchers measured two key qualities of daily rhythms: consistency and strength. People with more consistent daily routines (higher ‘interdaily stability’) had significantly lower risks—about 33% lower cardiovascular death risk and 14% lower overall death risk. People with stronger differences between active and rest periods (higher ‘relative amplitude’) also did better, with about 39% lower cardiovascular death risk and 30% lower overall death risk.

Conversely, people whose daily patterns were more chaotic and unpredictable (higher ‘intradaily variability’) had worse outcomes. For every unit increase in this measure of chaos, cardiovascular death risk increased by 30% and overall death risk by 19%. This suggests that an erratic, inconsistent daily rhythm is particularly harmful.

The study found that the quality of your daily rhythm matters as much as your natural sleep type. Even if you’re naturally an evening person, maintaining a consistent schedule and staying active during the day may reduce some health risks. The measurements of rhythm quality were actually stronger predictors of health outcomes than simply being a morning or evening type.

Previous research has suggested that circadian rhythms (your body’s internal 24-hour clock) decline with age and may affect health. This study builds on that work by showing that these rhythm changes are measurable with wristbands and directly linked to real health outcomes in older adults. The findings align with other research suggesting that irregular sleep schedules increase disease risk, but this study provides stronger evidence in an older population.

This study shows associations but cannot prove cause-and-effect. Evening types might have higher death risks due to other factors not measured in the study, such as lifestyle habits, stress, or underlying health conditions. The study measured activity patterns for only about one week, which may not represent someone’s typical pattern year-round. Additionally, the study population was from 2011-2014, so findings may not apply to older adults today with different lifestyles and technology use.

The Bottom Line

For older adults: Try to maintain a consistent sleep schedule, going to bed and waking at similar times each day (moderate confidence). Stay physically active during daytime hours (moderate confidence). If you’re a natural night owl, discuss with your doctor whether adjusting your schedule might benefit your health (low to moderate confidence). These recommendations should not replace medical advice from your healthcare provider.

This research is most relevant to adults aged 60 and older concerned about heart health and longevity. It may be particularly important for people who work night shifts or have very irregular schedules. People with existing heart disease should definitely discuss these findings with their doctor. Younger adults should note that while this study focuses on older adults, maintaining good sleep habits early in life may have long-term benefits.

Changes in health outcomes from improving your sleep-wake rhythm would likely take months to years to become apparent. You might notice improved energy and sleep quality within weeks, but measurable health benefits in terms of reduced disease risk would take longer to develop.

Want to Apply This Research?

  • Track your sleep and wake times daily for 4 weeks to establish your baseline pattern. Record the time you go to bed, wake up, and any major deviations from your routine. Calculate your average sleep time and consistency score (how much variation occurs day-to-day).
  • Set a consistent bedtime and wake time, aiming for the same times within 30-60 minutes every day, including weekends. Schedule physical activity during daytime hours (morning or afternoon) rather than evening. Use the app to send reminders for consistent sleep and wake times.
  • Review your sleep consistency weekly and track any changes in energy levels, mood, or health markers over 8-12 weeks. Compare your consistency score to your baseline. If using a wearable device, monitor your activity amplitude (the difference between active and rest periods) to ensure you’re maintaining good daytime activity levels.

This research shows associations between sleep-wake patterns and health outcomes in older adults but does not prove that changing your sleep pattern will prevent disease or extend life. Individual results vary based on genetics, overall health, and other lifestyle factors. Before making significant changes to your sleep schedule or daily routine, especially if you have existing health conditions, consult with your healthcare provider. This information is for educational purposes and should not replace professional medical advice.