4 Sleep Patterns and How to Use Them to Become More Productive


The morning routines don’t work for everyone, and you know why? Because the miracle behind this myth is not in the word morning , but in the word routine .


The concept of chronotype is almost 50 years old and was born with Öquist, who adopted it for the first time in his thesis in 1970.

O. Östberg and J. Horne revised this questionnaire in the following years, publishing the morningness-eveningness questionnaire (MEQ), which is still in use nowadays to understand if a person’s circadian rhythm produces a peak of alertness in the morning or the evening.

You can take the MEQ test here .


As all the living beings on Earth, humans developed many internal cycles that follow the day and night rotation of our planet, which lasts for about 24 hours.

These cycles are the circadian rhythms, and they regulate both physical and physiological aspects of our body, like the blood pressure, the body temperature, the sleep-wake alternation, or even the reaction time and the coordination accuracy.


The most common chronotype is the bear — around 55% of the population resonates with this chronotype.

Between the four chronotypes, the bears’ sleep cycle is the most faithful to the day-night rotation — they hate staying up late, and they have no trouble getting to sleep.

Sleep Cycle: 11:00 P.M. — 7:00 A.M.

Enhanced Productivity: 10 A.M. — 2 P.M.


The lion chronotype fully embodies the early bird imagery — it likes to get up early in the morning, it has a lot of energy, and it can start working right away if possible.

Sleep Cycle: 10:00 P.M. — 6 A.M.

Enhanced Productivity: 8:00 A.M. — 12:00 P.M.


Dolphins sleep with half of their brain at a time, so it is no surprise if you are having problems resting peacefully. You are always on your toes, and you wake up frequently during the night.

Dolphins also ruminate about their successes and failures, a behavior that protracts overnight, making them socially distant and uninterested. Despite their anxiety, they are one of the most intelligent chronotypes.

Sleep Cycle: 11:30 P.M. — 6:30 A.M.

Enhanced Productivity: 3:00 P.M. — 9:00 P.M.


The wolf chronotype, unlike the lion, has trouble waking up in the morning — wolves are more energetic when they wake up late, and they burst out energy and creativity in the evening.

Wolves feel tired throughout the day, but they suddenly wake up when the sun is about to go down. They are introverted and highly creative beings, traits that flare up in two steps, one around noon and one around 6 P.M.

Sleep Cycle: 12:00 A.M. — 7:30 A.M.

Enhanced Productivity: 5:00 P.M. — 12:00 A.M.


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