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

• 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

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.

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.

- 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.

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.