Your sleep chronotype describes your body’s biological clock (or circadian rhythm), which influences your energy levels throughout the day. It can help inform what time you wake up, go to bed, work out, eat, and take meetings. Understanding your chronotype and its needs can help you structure your day in a way that works for your body
An ideal 24-hour schedule that will maximize energy peaks and respect dips
Lions: Morning people who like to wake up early and are most productive in the morning
- Bears: Sleep schedule is synced with the sun, with most productivity in the early mornings
- Wolves: Creative, impulsive, and emotionally intense
- Dolphins: Trouble waking up and falling asleep, most productive around midday
- Owls are highly susceptible to social jet lag and insufficient sleep
Take 2 capsules one to two hours before bedtime to fall asleep faster and wake up more energized
Prioritize hydrating and sunlight first to avoid grogginess in the morning
- When your body knows when to wake up, it will also know when it is time to hit the hay
Each chronotype has its strengths and weaknesses
When you understand how to make your chronotype work for you, not only will you be more energized and productive, but you’ll also sleep better and feel better overall
7:30 to 8 a.m.: Get out the door and into the sunlight
Use the morning to consolidate and get organized
- 11:15 to 1 p.m.
- Tackle hard tasks that require concentration
- Have a light snack that features protein and healthy carbs
- 4:15 P.M. to 6 p. m.: Connect and interact with others
- Exercise while your body is all warmed up for performance
- Post-workout Happy Hour, predinner social hour with friends, homework hour with kids
- Dinner is best served at 8 pm
- Turn off all screens
- Go to bed
All of the chronotypes benefit from morning sex
While you might easily be able to stay up well into the wee hours as a wolf, try to resist the urge and get to bed by midnight
- This will allow you to get enough sleep without having to sleep in the next day.
- Wolves typically perform their best when they get around seven hours of sleep.
