Sleep Chronotypes: How to Work with your Body's Natural Tendencies to Achieve Maximum Productivity - Deepstash

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 Your Chronotype And How To Use It To Your Advantage

Your Chronotype And How To Use It To Your Advantage

Sleep Chronotype is a classification system using a person's topology. It gives you insights into your sleep-wake cycle and peak productivity times so you can plan your activities to complement with what works best for your body.

Your chronotype depends on several factors, including genetics, environment, age, and sex.

Most of us fall under 1 of 4 chronotypes: bear, wolf, lion and dolphin.

( Quiz to know your chronotype)

Below are what you can do to get a good night sleep and maxinize your productivity based on your chronotype according to board-certified sleep specialist Dr. Michael J. Breus


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The Bear Type

The Bear Type

Most people fall under the bear chronotype.Their sleep-wake cycle goes along w/ the sun, waking and going to bed relatively early; waking and falling asleep w/ almost no problem.

Bear types typically get 5 full (90-min) sleep cycles in 1 night and likely to wake up around 7 a.m.

450 min (5 sleep cycles) + the roughly 20 min it takes to fall asleep = 470 min, subtracted from 7 a.m = 11:10 p.m. optimal bedtime

They're productive before noon, so they would do well NOT to schedule important tasks in the afternoon when they might hit a post-lunch slump between 2-4 p.m. when the dip occurs.


133 reads

Wolf Chronotype

Wolf Chronotype

Wolf chronotypes often have troubles waking up in the morning and feel more energetic when they wake up at noon, especially because their peak productivity starts at noon and ends about 4 hrs later.

Wolf types get another boost around 6 p.m. They do best with calm, slow mornings and do bigger tasks later in the day as they tend to get a lot done when everyone else is done for the day—even as late as after dinner!


118 reads

Lion Chronotype

Lion Chronotype

The true blue morning person

They can easily wake up at the crack of dawn; keen on a 6 a.m. wake-up time and are at their best up until noon. They also sleep for full sleep cycles and take about 20 minutes to fall asleep.

if a lion is getting up at 6 a.m., they wind down and fall asleep at around 10:10 p.m. sometimes a bit earlier.

Because lions can be prone to sluggishness as they get through the afternoon, they should do well to schedule important tasks in the morning. Ig thry need to catch a second wind, some light exposure later in the day would help a lot


86 reads

Dolphin Chronotype

Dolphin Chronotype

If you have trouble falling asleep and waking up; trouble following any sleep schedule, then you may be a dolphin.

They typically sleep for 4 sleep cycles and can take up to 40 minutes to doze off. Their optimal wake-up time is at around 6:30 a.m. and their bedtime at 11:50 p.m.

They often don’t get enough sleep because they have a hard time quieting the thoughts in their heads which can be remedied by keeping a "worry journal" and also due to their sensitivity to disturbing factors like noise and light.

They're productive between the hours of 10 a.m. and 2 p.m.


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The Takeaway9

The Takeaway9

The bottom line is, sleep schedule differ from 1 person to another so figuring out your chronotype and working around it is a good start. And of course, you have to keep your routine as consistent as possible.


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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.


My previous article was about the Wolf Chronotype. This one includes information on all chronotypes.

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