Nocturnal? These Tweaks Will Help You Structure Your Day in a Way That Works For Your Body - Deepstash
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Your sleep chronotype

Your sleep chronotype

Your sleep chronotype describes your body's circadian rhythm or biological clock which influences your energy levels throughout the day.

Understanding your chronotype and its needs can help you structure your day in a way that works for your body: what time you wake up, go to bed, work out, eat, and take meetings

Take this quiz if you don't know your chronotupe yet.


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The 4 Common Sleep Chronotypes

The 4 Common Sleep Chronotypes

Most of us fall into one of four chronotypes:

Lions: Morning people who like to wake up early and are most productive in the morning

Bears: Sleep schedule is synced with the sun, with most productivity in the morning

Wolves: Prefer to wake up later in the day, most productive in the afternoon/evening

Dolphins: Trouble waking up and falling asleep, most productive around midday


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The Wolf Chronotype

The Wolf Chronotype

  • Tend to be active at night. As such, they often struggle with waking up early.
  • people who need to drag themselves out of bed in the morning and don't start feeling tired until around midnight.
  • "Wolves are creative, impulsive, and emotionally intense,"
  • they love to seek out new experiences and take risks
  • They have a medium sleep drive, which gives them peaks of productivity in the late morning and again in the late evening.
  • highly susceptible to social jet lag and insufficient sleep

-- Board-certified sleep specialist and co-author of Energize! Michael J. Breus, Ph.D


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Wolves: Suggested Schedule

Wolves: Suggested Schedule

This suggested schedule will maximize your energy peaks and respect your dips, according to Dr. Breus:

When to work out:

  • Wolves will see peak workout performance around 6 p.m:
  • Your hand-eye coordination has peaked (until 9 p.m.) as have your fat-burning abilities.
  • Your cortisol-testosterone ratio for reaches its ideal point for resistance training in the late evening from 6 to 7 p.m.


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Wolves: When and What to Eat

Wolves: When and What to Eat

If you wake up at 7 a.m.

  • 8 a.m. - if you wake up at 7, you'll want to have breakfast an hour later—without coffee!
  • You can have a cup at 11 a.m., drinking it too soon can make you jittery.
  • 1 p.m. - balanced lunch
  • 4 p.m. - a snack that's around 250 calories, with 25% protein and 75% carbs, to help you power through the rest of the afternoon.
  • 8 p.m. - Dinner is best served at 8 p.m. Be sure to include some healthy carbs on your plate to help you to wind down and prevent getting hungry again before bed.


83 reads

Wolves: When to have sex

Wolves: When to have sex

- morning (applies to all chronotypes, as it gets your day started on an energizing note) and around 10 p.m. - Dr. Breus

Of course, you'll also want to consider your sexual partner's chronotype.


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Wolves: When to sleep

Wolves: When to sleep

Go to bed by midnight

- By this time, your body is naturally starting to wind down, and you'll be able to get enough sleep (around 7 hrs) w/out having to sleep in the next day.

- you are typically at your best when you're getting around 7 hrs of sleep. On average wolves get through four 90-minute sleep cycles a night and can take 40 minutes to fall asleep

Since it can take a while for you to quiet your mind and fall asleep, consider a sleep supplement 

If you struggle with grogginess in the morning, hydrate and get some sunlight first thing to keep your biological clock ticking along smoothly.


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Jack of all people-related trades, master of none. Majored in Psychology, Customer Service Assoc for a few Years, HR Officer for 4, Manager and ESL Teacher for over 11 yrs now, an artist since birth.


Because getting enough sleep can be tough for nocturnals because their biological rhythm is so at odds with society's timetable


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