When are YOU naturally at your best? Understanding and aligning with your chronotype could help!
We each operate on the schedule of our body clock. Some people are in top form first thing in the morning, greeting the rising sun with joy and vigour, and preferring to be tucked up in bed at a “sensible” hour. Others take a while to get going in the morning and seem to hit their stride later in the day – and may even love to still be awake into the wee small hours.
Whenever your biology determines you’re at your best is referred to as your chronotype.
What is a Chronotype?
In simplest terms, chronotype is one’s natural preference to sleep at a certain time.
Until the last decade or so, people were widely considered to be either an “Early Bird” or a “Night Owl”. Thanks, however, to comprehensive research conducted by Dr Michael J. Breus, PhD, we now understand that it’s not all quite so simple or well-defined.
A clinical psychologist, Dr Breus is also the self-described “Sleep Doctor”. Through years of study into the science associated with circadian rhythms, dyssynchrony (which is the failure of the body’s systems to effectively synchronise), and sleep, he created (and copyrighted) a concept that arranges people into four chronotypes: Bear, Dolphin, Lion, and Wolf.
Your chronotype doesn’t just explain your natural sleeping patterns. As a biological trait driving the timing of numerous physiological aspects, it influences not just sleep and wakefulness but also your core body temperature, appetite, alertness, productivity, and the optimal time to exercise.
What Controls Chronotypes?
The Sleep Foundation reports that a person’s chronotype is driven by their circadian rhythm, which can be trained. However, since our chronotype is also linked to genetics and encoded in our DNA, it can’t be changed. It may shift somewhat throughout life, and we can adapt our lifestyles to get the most out of our chronotypes for better mood, performance, and sleep outcomes.
What is My Chronotype?
LION: The “Early Bird”
20% of the population are Lions. They wake early – often before 6am – and prefer to go to sleep by no later than 10pm. At their most productive between 2am and 1-2pm, they easily adapt to traditional working schedules but often struggle with evening activities. In terms of personality, they are often considered to be stable, practical, conscientious, diligent, optimistic, competitive, agreeable, social, and energetic.
BEAR: “Following the Sun”
Representing 55% of the population, bears naturally wake around 7am but are not necessarily “morning” people. Often grouchy on waking, they may need a coffee and an hour or so given a wide berth to get into the groove of the day. They suit traditional working hours and are most productive through the middle of the day during the hours on either side of lunchtime. They have no issue with evening activities and go to sleep around 11pm; achieving a solid 8 hours of sleep is usually not a challenge for Bears. Bear character traits include being friendly, open-minded, cautious, and often extroverted.
WOLF: The “Night Owl”
15% of people are Wolves. Ideally, they should wake around 7.30am – but most are inclined to do so much later. The snooze button can be their best friend in the morning, and they are most definitely not at their best until later in the day. Finding it challenging to adapt to traditional work schedules, Wolves are frequently better suited to working in the afternoon or at night. They may feel sluggish in the afternoon but, come evening, they come to life. Bedtime is rarely before midnight. Wolf characteristics include openness, creativity, and good problem-solving skills, but also moodiness, impulsivity, and neuroticism.
DOLPHIN: The “Insomniac”
Only 10% of the population are Dolphins. They find it difficult to allow their minds to rest and are often overthinkers. They tend to wake early, go to sleep late, and may toss and turn throughout the night. Their sleep schedules can be erratic, and sleep is often fragmented. They’re at their best in the late afternoon and early evening. Dolphins tend to be detail-oriented, risk-averse, cautious, introverted, and, like Wolves, a little neurotic.
In a Nutshell:
- Chronotype does not influence total sleeping time (except in the case of some Dolphins).
- Children generally exhibit an earlier chronotype. During adolescence, this naturally shifts later, then gradually reverts to an earlier tendency for most people as they enter adulthood.
- One’s chronotype is associated with specific personality traits.
- An earlier chronotype (Lions, Bears) is considered to be healthier overall. Later types (Wolves, Dolphins) tend to have a flexible sleep schedule and get less sleep during the week. This increases their risks of developing obstructive sleep apnoea, metabolic syndrome, obesity, Type 2 diabetes, and mood disorders including anxiety and depression. They’re also more inclined to make poor lifestyle choices such as skipping breakfast, taking risks, and over-consuming electronic media.
Am I Stuck with My Chronotype?
Yes – but you can work with and exploit it!
Chronotype is closely linked with the circadian rhythm, which may be “trained” through adherence to a strict schedule. Your underlying chronotype, on the other hand, is both permanent and fixed. This can conflict with your life’s (and society’s) demands for work, study, and social activities. It may even conflict with your other household members’ chronotype schedules, even if they are of the same genetic family as you!
For example, later chronotypes may feel chronically tired if they have to get up early for school or work. Early chronotypes might struggle with evening or nighttime social events or other obligations.
Understanding your chronotype is the key to making the most of it to improve your productivity, sleep better, and enhance your quality of life.
Tips for Sleeping Better for Your Chronotype!
- Try to plan your day’s activities around when you’re most energetic, alert, and productive.
- Sleep, within reason, when your body is naturally suited to rest – while aiming to maintain a regular sleep-wake schedule every day of the week and even on holidays.
- Exercise for your chronotype – either in the morning, middle of the day, or in the evening. Listen to your body and be guided by this – but try not to exercise within three hours of bedtime.
- Get a better night’s sleep by adopting good sleep hygiene habits.
- If you are a later chronotype or struggle to sleep well, check with your doctor or pharmacist about whether using melatonin supplementation is a suitable option for you.
More Specifically:
- LIONS should take an early afternoon nap if necessary and avoid scheduling activities in the late evening.
- BEARS should aim to wake with the sun, take an afternoon nap before 3pm if one is required, and go to sleep no later than 11pm.
- WOLVES (as tempting as it is to sleep until mid-morning) should wake up by around 8am (lest they sabotage their sleep schedule) and use that snooze button to wake up gradually. They should never nap during the day (unless unwell) and try not to go to bed later than midnight.
- DOLPHINS should be up by 7.30am and avoid daytime napping. Ideally, going to sleep by 11.30pm will provide the highest likelihood of a restful sleep.
Don’t Let Snoring Ruin Your Sleep!
It doesn’t matter which chronotype you are: snoring by you or your sleeping partner will ruin any possibility of a good night’s sleep.
Wish to stop snoring fast? Get better sleep by using ApneaRx.
ApneaRx is an innovative mandibular advancement device used by people all over New Zealand and globally. Proven to effectively reduce or even stop snoring altogether, it is worn in the mouth during sleep. The device works thanks to its revolutionary design which gently repositions the bottom jaw so that it comfortably rests slightly forward, thereby opening the airways and eliminating the cause of most snoring.
ApneaRx is safe, budget-friendly, washable, and reusable. It is also an effective solution for helping manage symptoms associated with mild to moderate sleep apnea, enabling healthier, more comfortable sleep.
