If you feel like you’re getting late at a certain time of the day, it might be for you Sleep Chronotype.
According to the Sleep Foundation, chronotypes affect the natural tendency of the body to sleep and wake up.
Knowing and adapting the ideal schedule for sleep chronotypes can help you improve your rest and achieve daily tasks more efficiently, sleep experts say.
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“Your chronotype, or your natural sleep awakening preference, refers to a natural tendency to wake up and feel sleepy at different times of the day.” Sleeping doctor In Pennsylvania, he spoke to Fox News Digital.
There are four main types of sleep chronotypes: bear, wolf, lion, and dolphin.
There are four main types of sleep chronotypes: bear, wolf, lion, and dolphin. (istock)
The Sleep Foundation says that genetics, age, geography, and the body’s circadian rhythm (its internal 24-hour clock) can determine chronotypes.
In addition to sleep quality, chronotypes can also affect appetite, exercise, and body temperature.
Decomposes the chronotype
Dr. Michael Breus, a board-certified sleep expert in Los Angeles, has introduced four chronotypes based on the first-time sleep-wake patterns seen Specific animals.
“We discussed early birds and night owls, but I further divide them into four categories based on other animals,” he told Fox News Digital.
“Your chronotype, or your natural sleep awakening preference, refers to your natural tendencies, and you’re waking up or falling asleep at different times of the day.”
“Each of these four chronotypes are defined by a specific window of productivity, which operates in between and at its best.
Lion
Those considered the lion chronotype usually wake up early (around 6am), are more productive in the mornings, and prefer to take a nap around 1:30pm.
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Their energy begins to get caught up in the evening, and according to Breus’ report, they may struggle with socializing at night. Bedtime is usually around 10pm
An estimated 15% of individuals are classified under this chronotype.
Bear
The bear chronotype wakes up with the sun around 7am and works well during traditional opening hours from 10am to 2pm, and does not struggle to participate in social activities at night.
The wolf’s chronotype is similar to the “night owl.” Once the day is over, energy levels for these individuals rise. (istock)
According to a report by the Sleep Foundation, the chronotype prefers to go to bed around 11pm.
The Bears make up about 55% of individuals.
wolf
The wolf’s chronotype is similar to the “night owl.” Once the day was over, these individuals’ energy levels were innovated with favorable bedtime around midnight, Breus said in his report.
According to the Sleep Foundation, people in this category usually wake up around 7:30am, and around 7:30am, and are the most productive from 1am to 5pm.
Approximately 15% of people are considered to be this chronotype.
Dolphins
Dolphin chronotypes are usually light sleepers, they struggle to relax at bedtime and rarely follow a consistent bedtime schedule, several sleep experts told Fox News Digital Ta.
Dolphins wake up around 6am, most productive from 3pm to 7pm, and go to bed around 11pm
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“People with dolphin chronotypes can be difficult according to their sleep schedule due to disturbances such as noise and light,” Morse told Fox News Digital. “Productivity is great for late nights and early afternoons.”
According to Morse, people suffering from insomnia are often dolphin chronotypes.
Almost 10% of individuals fall into this category.
How to determine your chronotype
To determine your chronotype, the Sleep Foundation will help you sleep preferences, your energy levels all day, and when you can Eat your meal.
Surveys such as the Morning Eveningness Survey (MEQ) and the Munich Chronotype Survey (MCTQ) can help you decide on chronotypes.
Understanding how your chronotype works can help you sleep better at night and feel more refreshed during the day, experts say. (istock)
Breus also developed an online chronotype quiz at SleepDoctor.com to help individuals determine whether they are bears, wolves, lions, and dolphins.
According to Breus, understanding how chronotypes work can help you sleep better at night and be more refreshed during the day.
Adjusting schedules based on chronotypes
After identifying chronotypes, Breus recommends adjusting daily activities based on peak energy and duration of productivity levels.
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“If you’re sleeping overnight and often have poor quality, you might be against chronotypes,” he said.
Morse recommends that people naturally feel the most vigilant and schedule important tasks when adjusting their bedtime and adjusting to suit them Natural sleep patternsrather than “power-through” schedules that do not match the chronotype.
After identifying chronotypes, experts recommend adjusting daily activities based on peak energy and duration of productivity levels. (istock)
For example, individuals classified as lions should try to tackle large projects, important meetings, or social activities early in the morning, when their tendencies are the most energetic and productive. said.
As they are usually early risers, Morse said early bedtime should be established to ensure that the Lions have enough sleep. She also advised the Lions to avoid big meals. Strict exercise It may slow your sleep late at night.
“If you’re a naturally slow riser, or a wolf chronotype, forcing yourself to wake up too early can lead to lack of sleep.”
“If you’re a naturally slow riser, or a wolf chronotype, forcing yourself to wake up early can lead to lack of sleep and can have a negative impact on your health,” Morse says Fox News Digital He spoke to.
“Wolves are the most productive in the afternoon, so they’ll move away from large morning planning for optimal performance.”
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Morse also suggested that the wolf chronotype sleeps in a cool, dark, quiet bedroom. I blocked early morning light using blackout curtains or sleep masks.
Dolphin chronotypes usually don’t follow a set sleep schedule, so Morse recommends prioritizing sleeping and waking up every day, even on weekends.
The American Academy of Sleep Medicine recommends that you get at least 7 hours of sleep per night to support your overall health and well-being. (istock)
“If it’s difficult to fall asleep or stay asleep at night, avoid naps during the day and avoid screening hours of at least 30 minutes to an hour before going to bed,” he suggested.
For those who fall into the bear chronotype, Morse suggests getting Sunlight exposure As soon as I woke up in the morning. If an afternoon recession occurs, he recommends opting for a short nap around 2pm instead of reaching for caffeine.
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If your daily obligations get in the way of adhering to an ideal bedtime schedule, Morse said the best step is to try to achieve better integrity.
Regardless of chronotype, the American Academy of Sleep Medicine recommends getting at least 7 hours of sleep per night to support overall Health and happiness.
