What's Your Sleep Chronotype?
by Marissa Pomerance
None of us get enough sleep. It’s the key to good health. If we don’t get 8 hours every night, we will suffer from every known disease under the sun for the rest of our inevitably-short lives. We’ve heard the lecture a thousand times.
But it’s not like we don’t WANT to sleep. Do they think we’re all recklessly rebelling against this advice in favor of all-nighters and anxiety-induced insomnia? We all desperately want to get our 8 hours, wake up refreshed, and be energized and productive all day long. We just don’t know how.
Well, you can start here:
Your sleep chronotype.
It might change everything for you.
What does this mean?
If you’ve ever called yourself an “early bird” or “night owl,” then you’re already somewhat aware of your chronotype.
Simply put, it’s “your body’s natural disposition to be awake or asleep at certain times,” says clinical psychologist and sleep expert Dr. Michael Breus, author of “The Power of When.”
Unsurprisingly, it’s closely related to our genetics, circadian rhythms, and biological clocks. It’s not about our personal preferences—it’s about when our bodies become ready for sleep, or most energized throughout the day.
Knowing it can help us identify our body’s natural sleep inclinations, and try to sync up with them, rather than fight them, helping us sleep better at night AND be more productive during the day.
These are the 4 different chronotypes. Which one do you identify with?
Type 1: Dolphin
If following a sleep schedule is generally challenging for you, you might be a dolphin.
Dolphins are typically high-strung and intelligent, but struggle to sleep because they’re sensitive to light and sound. A lot of dolphins might even suffer from insomnia and/or anxiety, and rarely get a full night’s sleep. Nevertheless, experts recommend that Dolphin types go to bed by 11:30pm/midnight and wake up around 6:30am.
According to Dr. Breus, Dolphins’ productivity window is best from 10am-2pm.
Type 2: Lion
The Lion is your classic early-bird. They like going to bed early, and are those rare humans who jump out of bed at the crack of dawn, energized for the day (personally, I can’t relate).
Lions wake up around 6am, are most productive before noon, and go to bed around 9 or 10pm. They like getting started on their daily tasks first thing in the morning, and they’re also great candidates for a mid-day power nap as that afternoon slump hits them hard.
Experts recommend that lions should take some time for themselves at the end of the day, before they go to bed, because they tend to feel drained and need to decompress.
Type 3: Bear
The most common chronotype (about 55% of people), the bear’s sleep cycle is aligned with the sun, and they’re what most of us likely picture when we think of what “normal” sleep habits look like. They’re usually extroverted, easy-going people that go to bed around 11pm and wake up around 7am. Falling asleep and waking up is easy for them, but they do go through a serious slump from 2-4pm.
Bears are most productive from 10am-2pm, start getting tired in the late afternoon, and start getting ready for sleep in the early evening. Experts recommend that bears schedule their most focus-heavy tasks before 2pm, and work on lighter, easier tasks from 2-4pm.
Type 4: Wolf
If all the above chronotypes were totally unrelatable for you (who LIKES waking up at 6am AND has energy?), chances are, you’re probably a wolf.
These are the night owls. The NOT-morning-people. They’re more energetic when they wake up later. They’re most productive between noon and 4pm, but sometimes their window of focus can even be 5pm-midnight.
Wolves are usually introverts who snooze their alarms and get bursts of creative energy throughout the day.
While experts suggest wolves go to bed around midnight and wake up between 7:30-9am, many wolves might not get sleepy until later, and wake up refreshed around 10 or 11am. And there’s nothing wrong with that!
Final thoughts:
Our society is organized around “early birds.” We all know it.
But knowing your chronotype allows you to dispense with the shame of not fitting one, arbitrary ideal of sleep health and productivity.
Once you embrace your chronotype, you can stop feeling guilty for not springing out of bed at 6am, fully energized, or for being firm about your need to go to bed at 9pm.
And instead, you can start scheduling your day around your body’s needs. You might even become your most energized, productive self.
Marissa Pomerance is the Managing Editor of The Candidly. She’s a Los Angeles native and lover of all things food, style, beauty, and wellness. You can find more of her articles here.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
