If you’re someone who loves staying up late binge-watching shows or scrolling through your phone, it might be time to rethink your nighttime habits. A major European study involving more than 100,000 participants found that going to bed after 10 p.m. may negatively impact your hormones, liver, and heart, particularly in women.
The research revealed a strong connection between late sleep schedules and an increased risk of heart problems. Experts believe this may be linked to how your metabolism works overnight, especially in the way your body processes fats.
The Role of Melatonin and Your Body’s Natural Rhythm
Dr. Colleen Lance from the Cleveland Clinic explains that melatonin, often called the “sleep hormone”, begins releasing naturally as the sun sets. It’s responsible for preparing your body for rest and regulating key biological processes that happen while you sleep.
But there’s one big catch: exposure to bright screens after 10 p.m. can interrupt melatonin production. When you’re glued to your phone, TV, or computer late at night, your brain gets the signal that it’s still daytime. The result is lighter, less restorative sleep and reduced cellular repair. Over time, this can impact liver function, hormone balance, and even your immune response.
Why Irregular Sleep Patterns Can Also Harm You
It’s not just about when you sleep, but also how consistent you are. “Your internal clocks become misaligned when you keep irregular sleep routines,” Dr. Lance warns. Going to bed and waking up at different times each day confuses your circadian rhythm, the system that keeps everything from digestion to hormone release in sync.
Even if you get enough total sleep hours, irregular schedules can leave you feeling tired, foggy, and hormonally unbalanced. Over time, this misalignment can raise the risk of metabolic issues, weight gain, and cardiovascular strain.
A Healthier Way to End the Day
Experts recommend getting seven to nine hours of sleep each night and, if possible, keeping a consistent bedtime, ideally before 10 p.m. Creating a calm, screen-free evening routine helps your body ease into rest more naturally.
Try dimming the lights an hour before bed, stepping away from electronics, and doing something relaxing like reading or stretching. These small habits help restore your natural melatonin cycle and improve overall sleep quality.
Your body does its most important repair work while you rest. By respecting your internal clock, you’re not only boosting your energy for the next day, you’re also protecting your heart, liver, and long-term health.
