It is a well-known fact that sleeping schedules are often disrupted as uni life begins. From late night partying in Unit 1 to staying up to finish an essay due the next day, sleep can be greatly affected by your lifestyle.
Chronotype refers to the time in which you are most productive and alert. For some, this occurs in the morning whilst others are more attentive in the evening. It is important to understand your chronotype as it helps you track eating habits and understand your sleeping pattern as well as your mental health.
Everyone is familiar with the terms early bird and night owl but in reality, most chronotypes fall on a spectrum. Dr Michael Breus has defined 4 different groups: lions, bears, wolves and dolphins.
Lions
Lions make up around 15% of the population and are known for their charisma and leadership. They are often early birds, who are most productive in the morning. However, they tend to lose energy after midday, feeling drained by the late afternoon and go to bed between 9pm and 10pm.
Bears
Most of the population are categorised as bears. They follow the generic sleep pattern of going to bed around 11pm and waking up at 7am. Bears tend to be more focused around the middle of the day and are often characterised as extroverted and carefree.
Wolves
Wolves, are night owls. They often get a burst of energy around noon but are most productive in the evening. Wolves often struggle to get out of bed in the morning and are generally introverted yet extremely creative.
Dolphins
Dolphins make up the smallest percentage of the population with only 10% being sorted into this category. They have difficulty getting to sleep and are reluctant to get up in the morning. Their lack of sleep is often due to their intelligence as their mind is always active. Productivity is best between 3pm and 9pm.
So, is one chronotype ‘better’ than others?
Early birds (or lions) often find it easier to achieve the desired 8 hours sleep a night and can easily adapt to typical working schedules. However, their lacking energy in the evening can disrupt their social life. By contrast, night owls (or wolves) have more flexible sleep schedules. They often get little sleep during weekdays but tend to have a long lie in at the weekend to make up for this. Such habits often result in dependence on coffee and inconsistent eating patterns. Certain traits are associated with each chronotype. For example, whereas early birds tend to be more academic, night owls are more creative. As chronotypes depend on chemicals which influences circadian rhythm (your internal body clock), they are difficult to change but can be purposefully altered depending on lifestyle choices and exposure to light. For this reason, most people don’t easily fit into one category.
It is believed that humans evolved to have different chronotypes in order to ensure tribes could be protected 24/7. Based on this, it is suggested that no single chronotype is ‘best’. Each chronotype has its benefits and drawbacks and it is important to recognise these to find the sleep schedule that is best for you.
Some tips depending on your chronotype:
Lions
- Get as much work done in the early morning
- Take time to relax in the afternoon when energy slumps
- Have a dedicated bedtime routine to ensure energy lasts throughout the day
Bears
- Schedule most work for between mid-morning and lunch
- Try to finish working before the late afternoon
Wolves
- Take plenty of breaks throughout the day to recharge
- Complete most work in the evening
Dolphins
- Break down large challenges into more sizable chunks
- Take advantage of productivity when it strikes
- Make sure to unwind before bed
For more information about your chronotype, I would recommend Michael Breus’ book, The Power of When: Discover Your Chronotype and his online quiz which you can find here.