Whether you’ve heard about sleep Chronotype’s or not, it’s handy to find out which category you fall under as it’s a great way to understand your own body and sleep pattern. Read on to find out more…
So, what is a sleep Chronotype? Sleep researcher, Dr. Michael Breus popularised the theory of the four Chronotype’s, which are based on our individual circadian rhythm. These are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.
Some of the benefits of understanding your sleep Chronotype include:
– It can Maximise your productivity: This can help you to plan when you work, exercise, eat, socialise etc, during the day, whilst helping you get a better night sleep. Being able to identify and understand how your chronotype affects your sleep and wake time can help you maximise productivity, gain insight into your health, and learn new ways to increase the quality of your sleep.
– It can help you track eating habits and optimise meal times: Knowing your chronotype may also help you track eating habits and plan your meals better around your sleep and awake times, rather than just eating at the same time as everyone else.
– It can help you understand the connection between sleep-wake time and mental health: Some reviews have found a connection between a number of adverse mental health outcomes, such as depression, (particularly for people who have an evening Chronotype, compared to those who identify with a morning Chronotype).
The 4 Chronotype’s
The four Chronotypes include: a Wolf, Lion, Dolphin and Bear. They all have different sleep-wake times and function on a particular body clock. Find out what you Chronotype animal is:
Wolves: most productive during the late afternoon to early evening,
- Go to bed around 12am and wake up at 7am for optimal performance
- Night owls
- Tend to go to sleep late an wake up late
- Find it hard waking up in the morning
- Energised in the evenings
- Represent 15-20% of population
Dolphins: people who regularly suffer from insomnia
- Go to bed around 11:50pm and wake up at 6:30am for optimal performance
- Light sleepers
- Difficulty following a regular routine
- Make up for 10% of the population
- Frequent night-time awakens
Lions: these types of people are inclined to wake up early
- Go to bed around 10pm and wake at 6am for optimal performance
- Early birds
- Tend to wake up early and energised
- Usually tired by evening
- Tend to go to sleep early
- Make up for 15-20% population
Bears: a bears schedule follows the patterns of day and night
- For optimal performance- go to bed around 11pm and wake at 7am
- Sleep and wake according to the sun
- Feel more energetic during the daytime
- Have no trouble falling asleep at night
- Experience mid afternoon slumps
- Represent 50% of the population
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