Lion, dolphin, bear or wolf? Chronotypes – our sleep and waking phases – can be divided into these four categories. Find out what chronotype you are.
What makes us tick? Each of us has our own internal clock, the chronotype. When should we sleep best, when can we concentrate best? Knowing our chronotype can help us be more productive.
Chronotypes: From Larks and Owls to Lions and Dolphins
Many people probably know the typical division of chronotypes without ever having heard the word: the division into larks and owls, i.e. early risers and nocturnal ones.
The psychologist Michael Breus, known as the “Sleep Doctor,” writes in his book “Good Timing is Everything” (for example via buch7.de) about four different chronotypes: 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. Below we will introduce you to the four types in more detail.
Chronotype Bear – The uncomplicated one
The bear chronotype is the most common. He shapes his daily routine with the sun. He needs time to get out of bed in the morning, especially in winter. But once it’s done, this chronotype can start the day and work productively until late morning.
Bears always feel like they don’t get enough sleep. That’s why they’re power nappers, and a twenty-minute nap helps them get over their afternoon slump and stay fit for a few hours longer.
Chronotype dolphin – the light sleeper
Those who belong to the dolphin chronotype sleep very lightly and therefore usually far too little. Lights and noises wake up the dolphin. Before he can fall asleep in the evening, he lies awake for a long time and thinks. This means that this chronotype is quite tired in the morning, but can really get going after the lunch break.
Towards the evening the concentration drops again. The dolphin should then try to relax and switch off so that it can fall asleep more easily. You can find more information about this here:
- Relaxation exercises: These techniques slow you down
- Evening routine: 12 tips to help you sleep better
Chronotype Leo – The early riser
Leo is the alarm starter among the chronotypes. With the first alarm he’s up and ready to start the day. Leos are immediately fit in the morning, but their concentration noticeably decreases in the afternoon. His eyes don’t stay open long in the evening and he’s happy when he can go to bed early and sleep.
Chronotype Wolf – The nocturnal one
They only really wake up at night: the wolves. People with this chronotype really get going in the evening and get most of their work done while the other chronotypes are already in bed. However, they find it difficult to get out of bed in the morning and need a few hours until they are fully awake.
Although this chronotype is not made for the typical nine-to-five workday, it still manages a lot: In the early afternoon the wolf has an additional high.
How to determine your chronotype
You may not immediately understand which chronotype you are. By answering a few questions for yourself, you can find out more:
- When would I get up and go to bed if I had complete freedom in my day?
- Is it easy for me to get up? Am I dependent on my alarm clock?
- What time of day do I feel best?
- When would I most likely exercise because that is when I feel fittest?
Revised by Philipp Multhaupt
Read more on Techzle\.com:
- Fall asleep better: These 6 tips can help
- Constantly tired: These tips help against tiredness
- Biorhythm: That’s behind the concept
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