How To Optimize Your Sleep Type For More Energy, Based On Your Chronotype

Each of us falls under one of four different “sleep chronotypes.” Each type has preferred wake times and varying energy levels, so understanding yours can make a big difference in how you feel throughout the day. Michael J. Breus, Ph.D., a board-certified sleep specialist, shares his best tips for each chronotype.

Go to bed at your optimal bedtime

Unlike bears, wolves usually only sleep for four full sleep cycles (which comes out to 360 minutes), and they can take up to 40 minutes to fall asleep.

• Given that wolves like to wake up around 7 a.m., subtract those 400 minutes in bed and you get a bedtime of roughly midnight.

The bottom line

A sleep schedule that works for one person may not work for another, so figuring out your chronotype is a great place to start if you’re buffing up your sleep hygiene.

• The biggest factor in working with your personal chronotype, however, is to keep your routine as consistent as possible.

If one of the chronotypes is a true morning person, it’s the lion.

hydrating as soon as you wake up and getting some exposure to light to help signal to your body that it’s time to get alert

• They also sleep for five full sleep cycles and take about 20 minutes to fall asleep.

The dolphin

They sleep for four cycles and can take up to 40 minutes to fall asleep.

• Their optimal wake-up time is 6:30 a.m., so 11:50 p.m. bedtime
• It is a good idea for dolphins to keep a “worry journal” to get their thoughts out before bed.

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