Let’s face it. If you’ve made it this far, chances are you’re looking remedies to sleep better. You tried melatoninseasoning you night routine and even waking up early hoping to escape you insomnia. But what if your body naturally prefers a different daily schedule? This happens because everyone is programmed to work better at different peak times.

People fall into different groups, known as chronotypes, based on their the body’s natural preference for morning or evening. Chronotypes are classified 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?

you chronotype it 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 it as circadian rhythm — a term for the body’s internal clock. So you might be wondering, are they the same? Simply, not really.

Think of your circadian rhythm as your physiological 24-hour cycle, while your chronotype is your natural or preferred biological behavior in those 24 hours – such as sleeping, eating and productivity levels at certain times of the day .

Research shows that you 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 four animal chronotypes

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 connected to that animal’s sleep-wake cycle and can shed light on human behavior as well.

We’ll dive into the common traits 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 the book by bestselling author and board-certified sleep specialist, Dr. Michael Breus, The Power When.

Chronotype of the Bear

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

If you’re reading this, there’s a good chance you fall into this timeline. Conformable Dr. Breusabout 50% of the adult population falls under the bear chronotype. It is easy to see how this group dominates our social programs when they represent over half the population.

Chronotype of Leo

The Leo chronotype is the definition of an “early bird” – Leos are at their best when they wake up early in the morning and finish their to-do list before lunch. 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’re in this group, it’s best to schedule important meetings or activities before lunch. Even though Leos spend most of the day early with lots of energy, they often feel exhausted and find it hard to focus 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 energy spikes after everyone else is done, you’re probably the wolf chronotype. Like a true wolf, this chronotype is known for doing most of its activities late in the day. Wolves like to stay up late and struggle to get up early. Because of this, the wolf finds it difficult to adhere to a typical nine-to-five work schedule. Wolf productivity peaks between 12 and 4 p.m. and increases again around 6 p.m. About 15% to 20% of the population falls into this chronotype.

Dolphin Chronotype

If you have a hard time 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 falling asleep 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 frequently sleep less than the recommended eight hours. The good news is that they have a wide window of productivity. Dolphins feel most productive between 3:00 PM and 9:00 PM

What is my chronotype?

According to a study, chronotype is influenced 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.” Adolescents tend to identify with later chronotypes, while adults may shift to an earlier chronotype with age.

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

• Self-assessment MEQ: The Morningness-Eveningness questionnaire has a total of 19 questions and a number of points are allocated for each answer. At the end of the test, you will add the total for your score. You will be classified as a morning type, evening type, or intermediate type based on this 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 get personalized feedback once you’re done.
• Power when Quiz: This chronotype test was devised 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 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 our sleep-wake schedule, especially on weekdays. Research shows that “social jet lag”, or changing the schedule between the school or work day and the weekend, can have a negative impact on health as it is linked to metabolic disorders, obesity, diabetes and even cardiovascular disease.

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

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

Ideal daily schedule for bears:

• Wake up: 7 am
• Breakfast: 7:30 am
• Peak hours: 10:00 – 14:00
• Lunch: 12.00
• Exercise: 18.00
• Dinner: 19:30
• Go to bed: 23.00

Ideal daily program for lei:

• Wake up: 5:30 am
• Breakfast: 6 am
• Peak hours: 7:00 AM – 12:00 PM
• Lunch: 12.00
• Exercise: 17.00
• Dinner: 18.00
• Go to bed: 21:30

Ideal daily program for wolves:

• Wake up: 7:30 am (with the help of four alarms)
• Breakfast: 8 am
• Lunch: 13.00
• Peak hours: 16:00 – 18:00
• Exercise: 19.00
• Dinner: 20.00
• Go to bed: 12 o’clock

Ideal daily program for dolphins:

• Wake up: 6:30 am
• Breakfast: 7:30 am
• Peak hours: 15:00 – 21:00
• Lunch: 12 pm
• Exercise: 18.00
• Dinner: 19:30
• Go to bed: 23:30

Too much, I didn’t read

Your chronotype can tell you a lot about your body’s natural sleep-wake cycle. However, even though these types can give you an idea of ​​your ideal schedule, they can vary from person to person 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, sleep well, and even improve your overall quality of life.

For more sleep tips: Home remedies for insomnia and Melatonin makes you groggy, try these naps Supplements instead