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ALL THINGS SNOOZE

How to Find Your

Chronotype to Boost
Productivity
November 4, 2020 | Casper Editorial Team

Sleeping patterns, behaviors, and

characteristics all vary from person to person
based on age, activity level and sleeping
conditions. These behaviors are classified with
“chronotypes,” or the specific circadian rhythms
that define individual levels of alertness and
activity throughout the day.

“Chrono,” meaning “relates to time,” and “type,”

refers to one of four ways that chronotypes are
classified: the lion, the dolphin, the wolf, and the
bar. Each of these animals corresponds with a
certain type of person and their activity levels.
Do you need that afternoon nap, or do you
power through the day and make it an early
night? Are you focused and driven in the early
morning, or do you prefer to snooze in your
cozy bedding until the afternoon? Knowing
your chronotype can not only boost your
productivity, but it can also help you better
understand your body’s needs.

Instead of fighting your body’s natural rhythm

with a sleep schedule that doesn’t work, it’s
best to work with your chronotype.
Understanding the advantages and
disadvantages of a personal chronotype starts
with knowing yours.

What Is a Chronotype?
A chronotype is a classification system used to
help understand sleep and productivity
schedules, including when you’re most active
and alert throughout the day. While there is still
some research to be done on what exactly
determines your chronotype, experts including
sleep coach Alex Savy agree that they are
genetically preconditioned, “courtesy of the
PER3 gene that defines one’s circadian
patterns.”

In addition to your PER3 gene, your chronotype

is measured through your body’s biological
clock. This means that being a night owl or
early riser is not only a personal preference, but
is also based on your body’s natural activity,
alertness, and rest rhythms.

People typically fall into one of four chronotype

categories: the bear, the wolf, the lion, and the
dolphin. Each chronotype is loosely based on
the relative animal’s sleep patterns and habits,
so let’s dive in to discover which chronotype
you most closely align with.

The Bear Chronotype

Much like its namesake, the bear chronotype

follows the solar cycle, and usually doesn’t have
much trouble waking up in the morning or
falling asleep at night. This chronotype is most
productive in the morning, and will typically
struggle with an afternoon slump after lunch,
generally around 2–4 p.m. Eight hours of sleep
is typical for a bear, and normal sleep hours are
usually between 11 p.m. and 7 a.m.

The ideal bear schedule looks like:

7–8 a.m.: Wake up

10 a.m.–2 p.m.: Focus on deep work
2–4 p.m.: Work on lighter tasks
4–10 p.m.: Relax and unwind
10 –11 p.m.: Get ready for bed
11 p.m.–7 a.m.: Sleep

Fifty-five percent of the population falls into

this category. If bear types fail to get enough
sleep at night, they may feel lethargic
throughout the day and go to bed earlier than
normal. Typically, bear chronotypes are
extroverts and can maintain energy throughout
conversations.

If you’re a bear, make sure you get enough

sleep to sustain your energy levels — unlike
your namesake, you don’t get a months-long
nap each winter.

The Wolf Chronotype

Just like their real life counterparts, wolf

chronotypes are most productive at night. The
wolf needs more time to hit snooze in the
morning to get all the energy they need to
sustain their two bursts of creative energy: the
first around noon, and the second coming
around 6 p.m. when most others have finished
their work for the day.

Similar to what is considered a “night owl,” this

chronotype doesn’t get going until the sun sets,
and they may have difficulty waking when it
comes back up. Wolves are often happy to go
to bed at midnight, or well past it, to help fuel
their creativity.

The best schedule for a wolf is:

7:30 –9 a.m.: Wake up

10 a.m.–12 p.m.: Focus on lighter tasks
12–2 p.m.: Complete deep or creative work
2–5 p.m.: Focus on lighter, less intense tasks
5–9 p.m.
p.m.: Engage in creative tasks
9–10 p.m.: Unwind from the day
10 p.m.–12 a.m.: Prepare for bed
12–7:30 a.m.: Sleep

Only about 15 percent of the population identify

as wolves. This type of person is usually more
reserved and introverted.

The Lion Chronotype

The early lion gets the worm. This chronotype

feels most alive in the morning with energy
levels peaking before noon, and is typically able
to complete massive amounts of work before
lunch. Waking up early is a breeze for lions and
everything tends to run smoothly until midday.
Just as fast as energy for a lion is gained, it’s
lost.

The afternoon slump hits this group hard, often

needing a power nap to recharge, and by the
evening they feel drained. It’s important for
lions to have an evening wind-down routine to
help them decompress from the day, before
calling it an early night around 10 p.m. Lions
generally need around eight hours of sleep per
night to sustain their high energy levels in the
early morning.

The ideal daily schedule for a lion looks like:

6–7 a.m.: Wake up

8 a.m.–12 p.m.: Focus on deep work
12–4 p.m.: Focus on lighter tasks
4–9 p.m.: Daily unwind and relax
9–10 p.m.: Get ready for bed
10 p.m. – 6 a.m.
a.m.: Sleep

Fifteen percent of the population considers

themselves lions. Usually seen exercising early
and the first in the office, they’re early risers
and have a lot of energy during their prime
hours. Almost always type-A people, lion
chronotypes typically harness charisma and are
usually seen as leaders by their peers.

The Dolphin
Chronotype

The insomniac of the water, actual dolphins

sleep with half of their brain on at a time — this
helps them stay alert and aware of predators.
Dolphins have a hard time waking up in the
morning, but once they get going, their
productivity reaches its peak around mid-
morning.

Similar to their nocturnal counterpart, there is

always underlying tiredness for dolphins due to
their anxious sleeping behaviors — including
having a hard time falling asleep each night and
rarely getting a full night of sleep. Dolphin
chronotypes will usually fall asleep because
their body needs to, not because they willingly
give in to sleep. Because of their sporadic
sleeping habits, it’s recommended they sleep
from about midnight to 6 a.m.

If you identify with the characteristics of a

dolphin, your ideal schedule looks like:

6:30 –7:30 a.m.: Wake up

8–10 a.m.: Engage with easy to-dos
10 a.m.–12 p.m.: Focus on demanding tasks
12–4 p.m.: Complete less demanding tasks
4–10 p.m.
p.m.: Relax, unwind from the day
10 –11:30 p.m.: Prepare for bed
12– 6:30 a.m.: Sleep

Only 10 percent of the population is considered

dolphins. Generally highly intelligent, dolphin
types will ruminate about the day’s successes
and failures while in bed. This chronotype can
be seen as distant and uninterested during
social interactions.

What’s My
Chronotype?

After reviewing the characteristics and

attributes of each chronotype, you may feel like
you have more questions than answers — and
that’s okay! It’s normal to identify with
characteristics of more than one chronotype
versus fitting neatly into one. Perhaps you have
the late creative surges of a wolf, the late-night
ruminations of a dolphin, and the mid-morning
focus of a bear. If you want to learn more about
how to find your chronotype, we’ve gathered
some resources for you.

There are many resources and quizzes

available to learn exactly which chronotype you
are, with the most popular being “The Power of
When”. This quiz is based off the foundings
psychologist and board-certified clinical sleep
specialist Michael Breus, Ph.D., makes in his
book The Power of When: Discover Your
Chronotype — and the Best Time to Eat Lunch,
Ask for a Raise, Have Sex, Write a Novel, Take
Your Meds, and More.

In his book, Dr. Breus shares not only how to

find your chronotype, but how to use it to your
advantage: when you should schedule
meetings, take lunch, aim to be in bed, and
more. If you want to know how your chronotype
can help you be more productive both while
sleeping and awake, we’ve outlined some tips
below.

How To Apply Your

Chronotype To Hack
Your Productivity

Every chronotype has its strengths and

weaknesses. Knowing when you’re going to be
most productive will not only help make you
more efficient, but it will also help you complete
more tasks. It’s also important to know when
the best time is for you to take a break and
recharge.

Below, we cover when each type should load

their schedules up for maximum productivity,
including when it’s best for you to engage in
“deep work” vs. when you should aim to cross
off some of your easier to-dos.

Bears
Bears work best during the morning and start
to lose steam after lunch. Think of their
productivity level like a bell curve—starting low
and getting stronger throughout the day, with a
steep decline. If you’re a bear, it’s advised to try
and ease into the day and ease out of it.

The best time to schedule important meetings

for a bear is mid-morning, and anything after
lunch should include easier tasks that require
less intense thought and creativity.

Wolves
If you’re a wolf, try to avoid scheduling early
high-stakes pitches, creative briefs, and other
important meetings. It takes a while for this
group to wake up and get going, with a peak in
the later part of the day. Late afternoon and
into the night is when the best work is done by
wolves.

Seeing as this isn’t always possible during the

work week, breaking up the day is important for
a wolf — such as going for a quick walk in
between tasks to recharge. If possible, consider
finishing your most demanding tasks after
dinner where you can be at a creative peak.

Lions
Up bright and early, lions have the energy and
time to get everything important out of the way
first thing in the morning. If you fall into this
group, it’s essential to get all pressing tasks
done in the early hours and avoid big meetings
in the late afternoon, if at all possible.When a
lion is on, they’re on — but this energy fades
quickly in the evening. To help keep energy
flowing in the later parts of the day, full nights
of sleep should be a priority for those in this
group, along with a dedicated bedtime routine
each night to signal to your body that it’s time
for bed.

Dolphins
The best thing dolphins can do is learn to
conquer one thing at a time. Easing into the
day with simple tasks will warm up the brain for
those with this chronotype, and help it get
ready for more intense tasks. A dolphin type’s
brain is always on, so it can be hard to nail
down when the most effective time to work is.

For a dolphin, creative sparks can hit randomly

throughout the day and it’s important to take
advantage of them. When it’s time for bed, this
type should unwind and avoid distractions that
could keep them from getting shut-eye,
considering it’s generally difficult for this group
to sleep.

Can You Change your

Chronotype?
Biology plays a large role in determining your
chronotype. Chemicals in the brain are what
influence your circadian rhythm, and in turn,
heavily influence your chronotype. Because of
these intertwined biological phenomena, it’s
hard to fully switch chronotypes.

That being said, there are steps you can take to

slightly shift a chronotype and minimize the
drawbacks that come with each type. First,
eating at appropriate times can curb unwanted
sleepiness. A high-protein breakfast shortly
after waking will get bodily cycles running and
help metabolic functions work smoothly. Early,
carb-loaded dinners will prepare the body for
sleep by helping digestive functions happen
before bed — not when you’re trying to sleep.

In addition, staying away from caffeine can help

sync the body back up to a normal routine.
While an afternoon coffee may provide a quick
pick-me-up, these late caffeine indulgences can
hurt a night’s sleep and even evolve into a
harmful cycle.

Lastly, going to bed and sticking to a set

bedtime can truly help. While some
chronotypes stay up later, slowly easing into a
new, earlier bedtime can eventually help them
feel more awake in the morning. The same is
true if someone wishes to stay up later.

Circadian Rhythms vs.

Chronotypes

It’s important to note the difference between

chronotypes and circadian rhythms when
talking about sleep patterns. While similar, both
of these play a unique role in sleep and can be
looked at to understand your habits and boost
productivity.

Circadian rhythms pertain to drowsiness and

alertness levels. Controlled by the brain’s
hypothalamus and also considered “sleep/wake
cycles,” these internal clocks control when you
want to sleep and when you feel like waking up.
In most adults, circadian rhythms are lowest
between 2 a.m. and 4 a.m. — but this can
change based on whether you’re a night owl or
an early bird.

Chronotypes, on the other hand, are a guide to

how circadian rhythms play a role in everyday
life. They are typically seen as a productivity
tool and can help you understand how sleep
schedules affect your life, including your
alertness, activity levels, and when it’s best for
you to complete certain tasks.

Studies surrounding chronotypes started in the

1970s, and have since been expanded and
standardized to the four animal chronotypes
that exist today. These animals help group and
generalize circadian rhythms found in nature.

While chronotypes aren’t an exact science,

they’re an interesting way to learn more about
yourself. Generally, people will fall into one of
the four categories, but it’s common to have
subtle traits of more than one.

Circadian rhythms and chronotypes are