Everyone has their own “internal clock” that determines at which times of the day they are most awake and productive and when they feel sleepy. This natural tendency is called the Sleep Chronotype. Some people function better in the morning, others in the afternoon or late in the evening – and this is completely normal. If we learn which type we belong to, we can organise our schedule better, sleep with better quality and perform more.
The sleep specialist Dr. Michael Breus suggested a pleasant and practical way to understand these differences, giving the four main types of the Sleep Chronotype animal names: Lion, Bear, Wolf and Dolphin. Let's see which one you resemble.
The 4 main Sleep Chronotypes
Lion
About 15% of the population belongs to the “Lion” Sleep Chronotype – these are the classic “morning types” who wake at dawn and go to sleep early in the evening. “Lions” feel full of energy in the morning hours and are most productive before noon. They usually get sleepy very early in the evening and go to sleep at around 10 p.m.
Tips: Schedule your important tasks for the morning, when you are most focused. In the afternoon, relax and avoid intense activities. Make sure you keep a steady sleep routine.
Bear
The “Bear” is the most common Sleep Chronotype – more than half of people (~55%) belong here. Bears wake and sleep at times that match the sun – they usually go to sleep at 11 in the evening and wake up at 7 in the morning. They have steady energy through the day and work well in the traditional working hours.
Tips: Keep a steady schedule every day, plan the most demanding tasks for late morning and avoid staying up late at weekends – it confuses your body.
Wolf
The “Wolf” type is the well-known night owl. Wolves find it hard to wake up early and get going late in the day. They have creative energy in the afternoon or evening and often go to sleep after midnight.
Tips: If possible, organise your schedule so that the main tasks are done later in the day. Try gradually to go to sleep earlier and expose yourself to light in the morning for better adjustment.
Dolphin
Dolphins are people who sleep lightly and with difficulty, often wake in the night and find it hard to relax. They usually have unstable sleep and energy times, but they are creative and intelligent.
Tips: Create a calm sleeping environment, with steady times and a relaxing routine. Avoid caffeine in the afternoon and give yourself time to wind down before bed.
We all belong to some Sleep Chronotype – and there is no right or wrong one. Knowing which type you are helps you understand your strengths, improve your daily life and sleep more restfully. Do not fight against your biological clock – use it to your advantage
Sleep Foundation – Chronotypes: Definition, Types & Effect on Sleep
NCBI – Genetic Basis of Chronotype
TEDx Talk – Michael Breus: The Power of When
Journal of Biological Rhythms – Having Trouble Typing? What on Earth Is Chronotype?
DISCUSSION
Readers’ comments.