Here’s the Ideal Sleep Schedule Based on Your Chronotype

Let’s face it. If you are here, most likely you are looking for remedies to sleep better. Have you tried melatoninadding spice to your night routine and even wake up early in hopes of getting rid of yours insomnia. But what if your body naturally prefers a different routine? This happens because everyone is programmed to perform better at different peak times.

People are divided into different groups, known as chronotypes, based on their natural body preference in the morning or evening. Chronotypes are divided into four groups: bear, dolphin, lion and wolf. The names of these groups are related to the natural sleep-wake cycle of the animal. Knowing your chronotype can lead to better sleep. Here’s what we know.

What is a chronotype?

Your chronotype determines when your body naturally wants to fall asleep and wake up during the day. This may sound familiar and some may even call it circadian rhythm is 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—such as sleeping, eating, and productivity levels at certain times of the day.

Research shows that your Chronotype determines your maximum cognitive and physical performance during the day. Understanding your internal clock can help you optimize your daily schedule and activities that allow you to use your time more efficiently and even increase your productivity.

Four chronotypes of animals

We’ve all heard the terms “early bird” and “night owl.” Well, there is some truth in this. Four groups of chronotypes—bear, dolphin, lion, and wolf—are associated with the animal’s sleep-wake cycle and may also shed light on human behavior.

We’ll dive into the commonalities and ideal schedule for each to help you maximize your productivity and capture those moments. The following descriptions of each chronotype are based on the book by bestselling author and certified sleep specialist Dr. Michael Breus: The power of time.

Bear chronotype

People with this chronotype watch the sunrise and sunset. Bears spend most of the day awake and sit roughly in the middle in terms of their sleep-wake schedule. In terms of productivity, bears are most productive in the late morning and early afternoon.

If you’re reading this, there’s a good chance you fall into this chronotype. According to Dr. BreusApproximately 50% of the adult population belongs to the bear chronotype. It’s easy to see how this group dominates our social graph when they make up more than half the population.

Leo chronotype

The Leo chronotype is the definition of an “early bird”: Leos feel best when they wake up early in the morning and finish their to-do list before noon. The Leo chronotype wakes up with a lot of energy. You know, that person who is suspiciously happy at 6am? Yes, probably a lion. If you fall into this group, it is best to schedule important meetings or events before noon. Although Leos spend most of the early day with plenty of energy, they often feel tired and have difficulty concentrating by the afternoon. About 15–20% of people identify with this chronotype.

Wolf chronotype

If you consider yourself a night owl and get bursts of energy after everyone else has calmed down, you’re probably a wolf chronotype. Like a true wolf, this chronotype is known for doing most of its business late in the day. Wolves like to go to bed late and have difficulty waking up early. It is for this reason that it is difficult for a wolf to stick to a typical nine to five work schedule. Wolf productivity peaks between 12:00 and 16:00 and spikes again around 18:00. Approximately 15% to 20% of the population falls into this chronotype.

Chronotype Dolphin

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 identifies 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 may be diagnosed with insomnia. These people also often sleep less than the recommended eight hours. The good news is that they have a wide range of performance. Dolphins feel most productive between 15:00 and 21:00.

What is my chronotype?

According to one study, chronotype is influenced by many factors such as age, gender, environment and even genetics. The same study found that “before age 40, women on average had earlier chronotypes than men, but after that they had later chronotypes.” Adolescents tend to identify with later chronotypes, while adults are more likely to shift to earlier chronotypes as they age.

The easiest way to find out what chronotype you have is to take a chronotype test:

• MEQ Self-Assessment: The Morning-Evening questionnaire contains a total of 19 questions and a certain number of points for each answer. At the end of the quiz you will calculate your total score. Depending on this number, you will be classified as a morning, evening or in-between type.
• AutoMEK: This is an automated version of the Morning-Evening Questionnaire. You’ll answer the same 19 questions about your daily sleep and wake habits and receive personalized feedback once you’re done.
• The Power of the When Quiz: This chronotype test was developed by the Sleep Doctor himself, Dr. Breus. The main purpose of this test is to determine your chronotype to help you work with your body’s natural cycle.

How to work with your chronotype to improve sleep and productivity

Not everyone lives in the same “biological time.” Therefore, many of our school or work schedules are out of sync with our chronotype. This can lead to misalignment of our internal clock and sleep-wake schedule, especially on weekdays. Research shows that “social jet lag” or switching schedules between school or work days and weekends can negatively impact your health, as it has been linked to metabolic disorders, obesity, diabetes and even cardiovascular disease.

Understanding your chronotype can be a game changer better sleep and increased productivity. Knowing what time your body naturally feels more energized can help you organize your daily schedule around peak times.

Below is a list of ideal daily routines for each chronotype, according to Dr. Breus.

Ideal daily routine for bears:

• Wake up: 7 am.
• Breakfast: 7:30 am.
• Peak hours: from 10:00 to 14:00.
• Lunch: 12:00.
• Exercise: 18:00.
• Dinner: 19:30.
• Go to bed: 23:00.

Ideal daily routine for Leos:

• Wake up: 5:30 am.
• Breakfast: 6 am
• Peak hours: from 7:00 to 12:00.
• Lunch: 12:00.
• Exercise: 17:00.
• Dinner: 18:00.
• Go to bed: 21:30.

Ideal daily routine for wolves:

• Wake up: 7:30 am (with four alarms)
• Breakfast: 8am
• Lunch: 13:00.
• Peak hours: from 16:00 to 18:00.
• Exercise: 19:00.
• Dinner: 20:00.
• Go to bed: 12 am.

The ideal daily routine for dolphins:

• Wake up: 6:30 am.
• Breakfast: 7:30 am.
• Peak hours: from 15:00 to 21:00.
• Lunch: 12:00.
• Exercise: 18:00.
• Dinner: 19:30.
• Go to bed: 23:30.

Too long, haven’t read

Your chronotype can tell you a lot about your body’s natural sleep-wake cycle. However, while these types can give you an idea of ​​your ideal schedule, they can vary from one person to another or even change over the course of 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.

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