Recent studies, such as one involving nearly 74,000 UK adults, have found that going to sleep late is linked to a higher risk of serious health conditions – including diabetes, high blood pressure, respiratory issues, and cancer – even among people who naturally identify as “night owls.”
Published in the European Journal of Internal Medicine, the research is one of the largest of its kind to examine the impact of sleep timing on physical health.
Breaking a lifelong habit of late sleep can be challenging, but clinicians confirm that gradual behavioral changes – combined with targeted interventions for stress-related sleep issues, such as psychotherapy or neuromodulation – can support a shift toward healthier sleep patterns.
How modern lifestyle disrupts natural sleep rhythms
“The new data confirms that sleep timing – not just duration – should be considered an essential factor in assessing patients’ overall health,” says Dr. Kultar Singh Garcha, NHS General Practitioner and Global Medical Director at Flow Neuroscience, a healthcare company that manufactures an NHS-approved brain stimulation device for treating depression.
The reasons for late sleep go beyond a simple lack of willpower. “Struggling to fall asleep early isn’t just about discipline – it reflects the pressures of modern life,” says Dr. Garcha. “Rising stress levels, constant screen exposure, and long hours spent indoors with limited sunlight make it difficult to align with circadian rhythm, our internal sleep regulator.”
The circadian rhythm is the body’s internal 24-hour clock, synchronized with the day-night cycle and governed by the brain. It regulates states of alertness and sleepiness.
“Alignment with circadian rhythm, typically achieved by earlier bedtime, supports a balanced progression through the lighter and deeper sleep stages. Healthy sleep architecture is vital for physical recovery, emotional regulation, and brain health in general,” explains Dr. Garcha. “Late or insufficient sleep and sleep disorders disrupt this architecture. It forces the body to miss out on key restorative processes, raising health risks.”
With 34% of adults struggling to fall asleep and 29% to stay asleep, poor sleep quality is a growing global health concern. Coupled with new data linking late sleep to health risks, this underscores the need for more comprehensive support in establishing healthy sleep patterns.
Breaking the habit: behavioral change and proven treatments as solutions
Experts confirm that earlier, more restorative sleep patterns can be achieved through incremental behavioral changes, supported by mental health interventions.
“Going to bed just 15 minutes earlier every few days helps the body adjust gradually, making it easier to build lasting habits,” says Dr. Garcha. “Key tips to help the body adjust include avoiding screens at least an hour before bed, cutting down caffeine, ensuring light exposure during the day, and setting a consistent routine of going to sleep and waking up at the same time.”
However, this might not be sufficient for people struggling with stress-induced sleep problems and mental health.
“I see many patients who genuinely try to maintain earlier sleep schedules but still struggle to fall asleep due to stress, anxiety, or ruminating thoughts,” says Dr. Hannah Nearney, Psychiatrist, Founder of Anchor Psychiatry Group, and UK Medical Director at Flow Neuroscience. “When it comes to depression, sleep disruptions such as difficulty getting to sleep, poor quality sleep, and waking very early in the morning are also common symptoms.”
In such cases, a more comprehensive approach and professional support are often necessary.
“As part of treatment, clinicians might recommend cognitive behavioral therapy for insomnia (CBT-I), proven to help with sleep problems, via addressing the underlying thoughts, feelings, and behaviors resulting in poor sleep,” says Dr. Nearney.
Alongside psychological support, neuromodulation therapy can help regulate brain and nervous system activity, Dr. Nearney says.
One of the most widely used neuromodulation techniques for addressing sleep issues is transcranial direct current stimulation (tDCS).
An example of a device that uses this method is the Flow headset, developed by Flow Neuroscience. NHS-approved, it is used by mental health professionals, general practitioners, and other clinicians across the UK.
“tDCS-based devices such as Flow regulate excitation in the brain’s prefrontal cortex to reduce cortical hyperactivity, caused by excessive stress and anxiety. Lowering arousal in specific areas helps the brain to activate the waves necessary to initiate and sustain sleep,” says Dr. Nearney. “This way, brain stimulation devices like Flow can help patients fall asleep in time and sleep with fewer disruptions.”
Sleep timing proves to be as important as sleep duration in reducing health risks, making an earlier and more consistent sleep schedule a key factor in preventing negative health outcomes.
“Educating patients about the importance of sleep timing is essential. Providing effective, modern treatments and support can help prevent avoidable and potentially serious health issues,” says Dr. Nearney.
About Flow Neuroscience
Flow Neuroscience is a healthcare company that focuses on tDCS therapies and devices. In 2016, it was co-founded in Sweden by Daniel Mansson, a clinical psychologist, and Erik Rehn, an engineer. Erin Lee joined as CEO in 2022, having previously worked at Google, Uber and Babylon, and the company is now based in the UK. Flow is the only at-home medical tDCS device with clinically proven effectiveness in treating depression.
It is not only used by the National Health Service (NHS), but also available and has passed regulations in Europe, Norway, Switzerland, and Hong Kong.
The Views Expressed In This Article Belong Solely To The Original Author, And We Assume No Responsibility For Its Accuracy, Completeness, Or Any Consequences Arising From Its Use.
