We all know that we need to aim for a good night’s sleep to be at our best and be successful at everyday life tasks, but sometimes it can seem impossible. Trying to adapt your lifestyle to better manage your sleep can be daunting, so let us make it easier for you by introducing you to the concept of chronotype: identifying what type of sleeper you are! Knowing your chronotype is a powerful tool because it allows you to understand which times of the day are most conducive to optimal rest and productivity, making it possible to adopt healthy sleep habits over time. time. Read on to find out how understanding and respecting your unique chronotype can dramatically improve not only the quantity, but also the quality of your sleep.
The chronotype: what is it?
Chronotype is the name given to a person’s natural preference for certain activities or rhythms during the day. It is a manifestation of the 24-hour circadian rhythm, which dictates our body clocks and our natural sleep cycles. A person’s chronotype reflects their internal biological clock, which determines when they feel most energetic and alert, as well as when they tend to feel drowsy or sleepy. Chronotypes can range from early risers, who get up and go to bed early, to late risers, who stay up late at night before waking up late in the morning.
The exact timing of a person’s chronotype can vary slightly depending on age and lifestyle, but in general it remains relatively stable over time. Chronotypes greatly influence daily routines and behaviors, such as performance at work or school, exercise habits, preferred meal times, and even social life choices. People with different chronotypes tend to react differently to external stimuli such as light levels, sound levels, and temperature changes, which impacts how they feel during certain activities during the day. . Also, people with a more constant internal biological clock are generally better equipped to deal with unexpected changes, such as jet lag or shift work, than those with an irregular sleep schedule.
Define who you are from your chronotype.
Famous physician Michael J. Breus’ chronotype theory is a system for classifying human beings into four distinct chronotypes based on their sleeping habits: Lion, Wolf, Dolphin, and Bear.
You are a Leo if:
You wake up mostly early and you feel full of energy in the morning. This is when you’re most productive, and you can easily feel overwhelmed if you go to bed too late or don’t get enough sleep. In the middle of the day, Leos tend to experience a dip in energy and may struggle to stay focused or motivated. Unless you take a break to cool off or focus on tasks that require less effort. Generally, this chronotype represents 10 to 20% of the population.
Here is an example schedule:
- Schedule your alarm clock at dawn.
- Prioritize tasks that require concentration before 10 a.m.
- Set up all your appointments, meetings, trips, visits in a time slot between 11 a.m. and 12 p.m.
- A lunch break is recommended from 1 p.m., the opportunity to recharge your batteries.
- Schedule other tasks that require less effort starting at 3:00 p.m.
- Do a low-impact activity at the end of the day, exactly 4 hours before bedtime. To relax and prepare for a quiet evening.
You are a wolf if:
You are one of the people who have the most energy and productivity at the end of the day and find it difficult to start your day according to the traditional schedule of society. While 9 a.m. might be too early for them to start tasks that require a high level of concentration. These people are particularly productive and creative later in the morning and afternoon, or even at night. As such, they can be seen as impulsive, prone to negative thoughts, and hypersensitive. On the other hand, they often take risks, seek pleasure and novelty and show a high level of emotionality. About 15-20% of adults fall into this sleep chronotype.
Here is an example schedule:
- Start your day with stretching or a low-impact activity to set yourself up for a good day.
- Plan your simple tasks, which do not require effort.
- Organize your appointments and meetings at the beginning of the afternoon.
- At 4:00 p.m., you’re at your peak of productivity, leaving room for arduous tasks and delicate projects until 7:00 p.m.
- Schedule an hour of rest between the meal of the day and a walk to relax.
- Resume your missions.
- However, it is recommended to consider a specific bedtime to enjoy the benefits of deep sleep. Try to schedule your bedtime between 11 p.m. and 11:30 p.m.
You are a dolphin if:
Dolphins exhibit a unique sleep chronotype, which affects approximately 10% of the population. In general, dolphins sleep little and have difficulty getting deep, uninterrupted sleep due to their general sensitivity. This means that the mornings are often brutal for them, as they haven’t been able to get enough rest. In the evening, however, they eventually find a rhythm and that’s when they tend to be most productive, in small bursts. Also, they are introverted and intelligent people with very perfectionist tendencies, which makes them adept at focusing on detailed tasks without taking too many risks. All of these traits make dolphins a special type of sleeper, with interesting and specific needs.
Here is an example schedule:
- Start the day with light to moderate exercise to boost your energy.
- Tackle your tough tasks mid-morning between 10 a.m. and 12 p.m.
- From 1 p.m., the time when you feel weakest, the opportunity to go out, eat, walk the dog, do your shopping,…
- Between 2 p.m. and 3 p.m., favor teamwork on a project or household chores where you would need help.
- From 4 p.m., resume morning tasks and stay focused until the end of the day.
- It is also recommended to plan a moment of rest and relaxation. Meditation, yoga, tai chi, can bring you the comfort you need for a good night’s sleep.
You are a bear if:
You are part of the population. Since about 50-55% of adults adopt this chronotype and identify themselves as “bears”. Bears generally have a regular sleeping pattern, rising with the sun and then going back to bed during the night, aiming to get at least 8 hours of sleep. Despite this, bears sometimes fall asleep quickly, but rest very little. They may wake up dizzy after their first doze. In terms of productivity, bears work best between mid-morning and early afternoon. Towards evening, they begin to feel very exhausted as 4 p.m. approaches. While these sleep patterns are dictated by biology and not choice, bears themselves enjoy life and strive to be healthy while avoiding conflict and making happiness their top priority.
Here is an example schedule:
- Set your alarm clock at 7 a.m.
- Focus on hard tasks between 9 a.m. and 3 p.m. (the peak of your productivity)
- Schedule a 20-minute nap or break to relax
- Place your meetings and discussions after 4 p.m.
- At the end of the day, you are still active, the opportunity to take advantage of it to practice a physical activity or to spend time with friends or family.
- It is strongly recommended that you plan your bedtime at 11 p.m.
The four chronotypes all offer unique benefits, tailored to how each person works best. Therefore, understanding your own chronotype can help you manage your daily life more effectively because it allows you to align your activities with when your body naturally wants (and needs) to do certain things over a period of time. 24 hours given.
So, did you recognize yourself? If so, tell us what you think, if not, this chronobiology test might be useful to you.
