Are you an Early Bird or a Night owl – or something else? These can be referred to as a chronotype, but how does it affect your sleep?
Each of us has an individual body clock and a natural inclination to feel more awake versus tired at different times of the day. This is referred to as our chronotype.
Traditionally, people were considered to fall into one of two groups: the aforementioned “Early Birds” and “Night Owls”. But this “Two-Bird” classification doesn’t describe everyone. Humans, and our sleeping patterns, are a little more diverse than this and they fall into a spectrum.
Let’s explore chronotypes, how to know which is yours, and the impact it may be having on your sleep.
Chronotype: What Does it Mean?
Chronotype is a biological trait that drives when you are more inclined to do certain things. These inclinations often don’t align with those around you – even those within the same family.
The timings of biological factors driven by chronotype include:
- Sleep and wakefulness
- Appetite
- Core body temperature
- Exercise optimisation
- Alertness and productivity
In terms of sleep, chronotype is the natural preference and urge to sleep at a specific time. According to the Sleep Foundation, one’s chronotype is driven by the circadian rhythm and it is linked to genetics and encoded in DNA.
(Some scientists believe that the variations between chronotypes may have derived from our hunter-gatherer ancestors as a survival instinct; when they took turns sleeping, somebody was always awake to watch for danger.)
Dr Michael J. Breus, PhD is a clinical psychologist and the self-described “Sleep Doctor”. He has conducted years of in-depth research into the science of circadian rhythms, chronotypes, dyssynchrony (the failure of the body’s systems to properly synchronise), and sleep. Based on his findings, he introduced a concept of sleep chronotypes in 2016 (under copyright) that defines people as one of four types: Bear, Dolphin, Lion, and Wolf.
One’s chronotype can’t be changed, but it may be influenced by factors including age and geographical location – and it may shift somewhat throughout life. Each of us is simply wired as we are. We can, however, adapt our lives to our chronotypes to get more done, improve our mood, and achieve a better quality of sleep.
Fast Facts:
- Chronotype is closely associated with circadian rhythms
- Circadian rhythms can be “trained” with adherence to a strict schedule. The underlying chronotype, however, is fixed and permanent.
- Chronotype bears no influence on total sleep time (except, perhaps, in the case of Dolphins).
- Most children experience an earlier chronotype. During the teen years, this naturally shifts to a later pattern. On exiting adolescence, for most people, it gradually shifts earlier again.
- Chronotype is associated with personality traits.
- Evening types tend to have much more sleep schedule flexibility, sleeping less during the week. They are statistically at increased risk of obesity, Type 2 diabetes, metabolic syndrome, anxiety, depression, and obstructive sleep apnoea. They’re also more likely to skip breakfast, take risks, and over-consume electronic media, especially at night.
Which Chronotype Are You?
LION
- Lions are “early birds”.
- Represented by up to 20% of the population.
- Prefer to wake early (by around 6am)
- Tend to be at their most productive between 9am and 1-2pm.
- Easily adapt to traditional work schedules.
- May struggle with evening activities.
- Tend to be in bed and going to sleep by 10pm.
- Diligent, conscientious, stable, practical, go-getter, optimistic, and agreeable are personality traits associated with the Lion chronotype. They often love socialising and competition.
BEAR
- Bears “follow the sun”.
- 55% of the population.
- Wake around 7am but are often not happily “morning” people.
- Suit typical office hours and are most productive from 10am-2pm.
- Are able to maintain an evening social life.
- Bedtime tends to be around 11pm and achieving a solid 8 hours of sleep is usually easy for them.
- “Bears” are naturally social but can be lethargic and grumpy during the day if they have not had enough sleep. Their associated traits include cautiousness, open-mindedness, friendliness, and extroversion.
WOLF
- The Wolf is the classic “night owl”
- 15% of the population.
- Should wake up around 7.30am (but naturally wish to much later). Often need to hit the “Snooze” button several times!
- Struggle to adapt to traditional work schedules.
- May desire a nap in the afternoon.
- Most productive in the afternoons with another peak later in the evening. This chronotype is an ideal fit for night work.
- Naturally inclined to go to bed very late – midnight or later.
- “Wolves” are associated with personality traits including creativity, openness, problem-solving, impulsivity, moodiness, and neuroticism.
DOLPHIN
- Dolphins are classic “insomniacs” – their brains are always switched “on”.
- Just 10% of the population.
- Wake early ~ 6am.
- Most productive in the late afternoon and early evening.
- Go to bed quite late ~11pm.
- “Dolphins” are sensitive sleepers. They wake often; their sleep schedule is usually irregular and their sleep patterns are fragmented, so they are often fatigued during the day.
- Tend to be intelligent, yet are often overthinkers, cautious, introverted, and somewhat neurotic. They are usually averse to risk-taking and are very detail-oriented.
Can You Change Your Chronotype?
One’s chronotype may conflict with life’s demands – for work and socially. Later chronotypes may feel chronically tired if they must wake early for school or work, while those who prefer to be tucked up in bed early may struggle with evening activities.
By understanding your chronotype, you can learn how to take advantage of it and improve both your productivity and sleep for a better overall quality of life. You can achieve this by planning your day’s activities around the times when you’re most productive, energetic, and focused – and sleeping during the period when your body is naturally suited to rest.
Tips for Sleeping Better
- Try to maintain a regular sleep-waking schedule and carry this into your weekends.
- Where possible, work with rather than against your chronotype. If you can choose your work/study hours, do so in compliance with the times you’re most productive.
- Exercise according to your chronotype – this may mean going for a walk, for example, before work or in the evening after work depending on when you are at your best.
- Consider general sleep hygiene habits to improve your likelihood of getting a good night’s sleep.
- If you are a later chronotype and need to go to sleep earlier, speak to your doctor or pharmacist about potentially using melatonin or other effective sleep supplements.
Specifically based on Chronotype:
- LIONS – take an early afternoon nap only if needed, exercise in the mid-afternoon, and try not to schedule activities in the late evening.
- BEARS – try to wake with the sun, aim for an afternoon nap if required (before 3pm), and go to bed no later than 11pm.
- WOLVES – try not to sleep later than 8am (otherwise you’ll sabotage your sleep schedule). Set two alarms or enable the snooze button to allow you to wake gently. Do not nap during the day!
- DOLPHINS – get up in the morning no later than 7.30am. Avoid naps and delay your bedtime until around 11.30pm if possible. This will give you the best opportunity for a more restful sleep.
Don’t Let Snoring Mess Up Your Sleep!
Regardless of your chronotype, if you or your sleeping partner snore, your sleep will be anything but restful and optimised!
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If you are interested in learning more about sleep health, snoring, and how to improve your life through better sleep, be sure to check out our News page as well!
