Let’s face it. If you’ve made it this far, chances are you’re looking for remedies to sleep better. You have tried melatoninseason yours nightly routine and even wakes up early hoping to get rid of yours insomnia. But what if your body naturally prefers a different daily schedule? This is because they are all programmed to work better during different rush hours.
People fall into different groups, called chronotypes, based on their the body’s natural preference for morning or evening. Chronotypes are divided into four groups: bear, dolphin, lion and wolf. The names of these groups are all related to the animal’s natural sleep-wake cycle. Knowing your chronotype can lead to better sleep. Here’s what we know.
What is a chronotype?
Your chronotype dictates when your body naturally feels like falling asleep and waking up during the day. This may sound familiar, and some may even refer to this as circadian rhythm — a term for the body’s internal clock. So you might be wondering, are they the same? Simply put, not really.
Think of your circadian rhythm as your physiological 24-hour cycle, while your chronotype is your natural, or preferred, biological behavior during those 24 hours—like sleeping, eating, and productivity levels at certain times of the day.
Research shows that your chronotype determines your peak cognitive and physical performance during the day. Understanding your internal clock can help optimize your daily schedule and activities to use your time more efficiently and even increase productivity.
The chronotypes of the four animals
We’ve all heard the terms “early bird” and “night owl”. Well, there is some truth to that. The four chronotype groups—bear, dolphin, lion, and wolf—are all linked to that animal’s sleep-wake cycle and may also shed light on human behavior.
We’ll dive into the common characteristics and ideal schedule for each to help you maximize your productivity and help you catch those zzzs. The following descriptions for each chronotype are based on best-selling author and board-certified sleep specialist Dr. Michael Breu’s book, The power of when.
The chronotype of the bear
People with this chronotype follow the rise and fall of the sun. Bears spend most of their day awake and sit pretty much in the middle when it comes to sleep-wake schedules. In terms of productivity, bears are most productive during the late morning and early afternoon.
If you’re reading this, chances are you fall into this chronotype. According to Dr. Breusapproximately 50% of the adult population falls under the bear chronotype. It is easy to see how this group dominates our social schedules when they account for over half the population.
Leo chronotype
The Leo chronotype is the definition of “early bird” – Leos are at their best when they wake up early in the morning and finish their to-do list before 10am. The Leo chronotype wakes up with a lot of energy. You know, that person who is suspiciously happy at 6 in the morning? Yep, probably a lion. If you’re in this group, it’s best to schedule important meetings or activities before Although Leos spend most of the early day full of energy, they often feel exhausted and have difficulty concentrating in the afternoon. About 15% to 20% of people identify with this chronotype.
The wolf chronotype
If you consider yourself a “night owl” and get those spikes of energy after everyone else is winding down, you’re probably the wolf chronotype. Like a true wolf, this chronotype is known for getting most of its activities done late in the day. Wolves like to stay up late at night and struggle to wake up early. For this very reason, the wolf has a hard time sticking to a typical nine to five work schedule. The wolf’s productivity peaks from 12.00 to 16.00 and peaks again at 18.00. About 15% to 20% of the population falls into this chronotype.
The dolphin chronotype
If you have difficulty falling asleep, waking up, or following a structured sleep schedule, you most likely have the dolphin chronotype. Of all the chronotypes, this is the rarest – about 10% of the population identify with the dolphin chronotype. Dolphins often have difficulty sleeping because they tend to be very sensitive to external factors such as noise and light and are likely to be diagnosed with insomnia. These people also often sleep less than the recommended eight hours. The good news is that they have a wide window of productivity. Dolphins feel most productive between 3pm and 9pm
What is my chronotype?
According to a study, chronotype is affected by many factors such as age, sex, environment and even genetics. The same study found that “women were, on average, earlier chronotypes than men until age 40 but later types thereafter.” Teenagers tend to identify with later chronotypes, while adults are likely to shift to an earlier chronotype with age.
The easiest way to find out what your chronotype is is to take a chronotype quiz:
- MEQ self-evaluation: The morning-evening questionnaire has a total of 19 questions and an assigned number of points for each answer. At the end of the quiz you will add the total for your score. You will be categorized as a morning type, evening type, or intermediate type based on that number.
- AutoMEQ: This is the automated version of the Morningness-Eveningness Questionnaire. You’ll answer the same 19 questions about your daily sleep-wake habits, and you’ll get personalized feedback when you’re done.
- The Power of When Quiz: This chronotype quiz was designed by the sleep doctor himself, Dr. Breus. The main goal of this quiz is to determine your chronotype to help you work with your body’s natural cycle.
How to work with your chronotype for better sleep and productivity
Not everyone runs on the same “biological time”. Therefore, many of our school or work schedules are out of sync with our chronotype. This can cause a misalignment between our internal clock and sleep-wake schedule, especially on weekdays. Research shows that “social jet lag”, or switching schedules between school or the workday and the weekend can have a negative impact on your health, as it is linked to metabolic disorders, obesity, diabetes and even cardiovascular disease.
Understanding your chronotype can be a game changer for get better sleep and increase productivity. Knowing when your body naturally feels more energized can help you organize your daily schedule around your peak times.
Below is a list of the ideal daily schedules for each chronotype according to Dr. Breus.
Ideal daily schedule for bears:
- Wake up: 07.00
- Breakfast: 7:30
- Peak hours: 10 a.m. to 2 p.m
- Lunch: 12.00
- Training: 18.00
- Dinner: 19.30
- Go to bed: 11 p.m
Ideal daily schedule for Leo:
- Wake up: 05:30
- Breakfast: 06.00
- Peak traffic: 07.00 to 12.00
- Lunch: 12.00
- Training: 17.00
- Dinner: 18.00
- Go to bed: 9:30 p.m
Ideal daily schedule for wolves:
- Wake: 07:30 (using four alarms)
- Breakfast: 8.00
- Lunch: 1 p.m
- Peak traffic: 16.00 to 18.00
- Training: 19.00
- Dinner: 20.00
- Go to bed: 12.00
Ideal daily schedule for dolphins:
- Wake up: 06:30
- Breakfast: 7:30
- Peak hours: 15.00 to 21.00
- Lunch: 12.00
- Training: 18.00
- Dinner: 19.30
- Go to bed: 11:30 p.m
Too long, didn’t read
Your chronotype can tell you a lot about your body’s natural sleep-wake cycle. But while these types can give you an idea of your ideal schedule, they can vary from person to person or even change during the same person’s life. Whether you’re a bear, lion, wolf, or dolphin, understanding your chronotype can help you maximize productivity, get a good night’s sleep, and even improve your overall quality of life.
For more sleep tips: Home Remedies for Insomnia and Melatonin makes you cranky, try these sleep Dietary supplements instead
