Chronotypes: are you a lion or a dolphin?

Photo: CC0 / Pixabay / Claudio_Scott

Lion, dolphin, bear or wolf? Chronotypes – our sleeping and waking phases – can be divided into these four categories. Find out what chronotype you are.

How do we tick? Each of us has his or her own internal clock, the Chronotypes. When should we sleep best, when can we concentrate best? Knowing our chronotype can help us be more productive.

Chronotypes: from lark and owl to lion and dolphin

The typical division Many people probably know the chronotypes without having heard the word: the division into larks and owls, i.e. early risers: indoor and nocturnal.

Known as the “Sleep Doctor” Psychologist Michael Breus writes in his book “Gutes Timing ist alles” (for example about ** book7) of four different chronotypes: of bears, dolphins, lions and wolves. The advantage of this new organization: Even if you are not a clear morning or night person, you have a good chance of being able to determine your sleep type or at least a clear tendency. In the following we will introduce you to the four types in more detail.

Chronotype bear – the uncomplicated one

The bear likes to sleep: This chronotype also closes its eyes for a few minutes during the day.
The bear likes to sleep: This chronotype also closes its eyes for a few minutes during the day.
(Photo: CC0 / Pixabay / Alexas_Fotos)

The bear chronotype is the most common. He designs his daily routine with the sun. He needs his time to get out of bed in the morning, especially in winter. But once he has made it, this chronotype can start the day and work productively until late in the morning.

Bears always feel like they are not getting enough sleep. That is why they are power nappers and a 20 minute one Afternoon nap helps them get over their afternoon lows and stay fit a few hours longer.

Chronotype dolphin – the light sleeper

The chronotype dolphin often wakes up at night.
The chronotype dolphin often wakes up at night.
(Photo: CC0 / Pixabay / christels)

Anyone who belongs to the dolphin chronotype sleeps very easily – and therefore usually far too little. Lights and sounds wake him up. Before he can fall asleep in the evening, the dolphin lies awake for a long time, brooding. As a result, this chronotype is quite tired in the morning, but can really take off after the lunch break.

Concentration drops again towards evening. Then the dolphin should try to relax and switch off so that it is easier to fall asleep. You can find more information about this HERE:

  • Relaxation exercises: These techniques slow down
  • Evening Routine: 12 Tips to Help You Sleep Better

Chronotype Leo – the early bird

The chronotype Leo is an absolute early bird.
The chronotype Leo is an absolute early bird.
(Photo: CC0 / Pixabay / Alexas_Fotos)

The lion is the alarm starter among the chronotypes. When the alarm goes off, he’s on his feet and ready to start the day. The Leo is immediately fit in the morning, but the concentration drops noticeably in the afternoon. In the evening his eyes do not stay open for long and he is happy when he can go to bed early and sleep.

Chronotype Wolf – The nocturnal

The wolf is the nocturnal chronotype.
The wolf is the nocturnal chronotype.
(Photo: CC0 / Pixabay / raincarnation40)

You only really wake up at night: the wolves. People with this chronotype really crank it up in the evening and do most of the work while the other chronotypes are already in bed. But it is very difficult for them to get out of bed in the morning and it takes a few hours until they are really awake.

Although this chronotype is not made for the nine-to-five working day, it is also up to this: In the early afternoon the wolf has an additional high.

How to find out your chronotype

Perhaps at first glance you won’t find out which chronotype you are. There are a few questions you can use to find out more:

  • When would I get up and go to bed if I could organize my day completely freely?
  • Is it easy for me to get up? Do I have to rely on my alarm clock?
  • What time of the day do I feel best?
  • When would I be most likely to exercise because this is when I feel the fittest?


  • Tips for falling asleep: Practical sleep aids
  • Constantly tired: These tips will help against fatigue
  • Biorhythm: that’s behind the concept
  • Evening routine: sleep better thanks to 12 tips on sleep hygiene


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