The Ultimate Guide

WOLF SLEEP
CHRONOTYPE
 THANK YOU

Thanks for downloading The Ultimate Guide to Sleep

Chronotypes. You're one step closer to longer, deeper, and
better sleep!

This guide will help you understand what a chronotype is, why
it is important, and the best way to live a better life, based on
the Wolf Chronotype.

Fix My Sleep provides customized sleep solutions backed by

science. We carefully examine your behavior and sleep
concerns in order to create a unique sleep improvement plan
just for you.

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 CONTENTS

4
What is a Chronotype?

5
What is the Wolf
Chronotype?

6
What is the Best Schedule
for the Wolf Chronotype?

7
What is the Best Diet for
the Wolf Chronotype?

8
Other Tips & Resources

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What is a Chronotype?
A chronotype is your body and mind's natural sleep
cycle which dictates when it's time to sleep. It tells
you when you sleep your best and when you will
be most productive during your day.
Do you remember being called an "early bird" or a
"night owl"? While those are not official names for
chronotypes, they give a basic understanding of
the concept.

While someone who goes to bed late might not

have a problem getting up early, they won’t be at
their most productive until the afternoon.
The same goes for those who go to bed early.
While they might think that sleeping more means
they will be productive longer, they will be most
effective earlier in the morning and slowly see their
productivity decrease as the day goes on.

Your chronotype isn't just influenced by when and

how you sleep but also your age and diet. Different
chronotypes have different personality traits, and
those who fall under the same category could see
similarities with:
Sleep patterns
Pain sensitivity
Sexual activity
Creative thinking
Intelligence
Personality traits

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 WOLF CHRONOTYPE

SUMMARY
Also known as the “night owl,” the wolf chronotype is
someone who loves being up when most other people
are asleep.

Staying up late also means liking to sleep late. Wolves

have a hard time being productive in the morning and
usually require some extra sleep or some sort of booster
like coffee or exercise to get up to full speed. The wolf
needs more time to hit snooze in the morning.

The wolf chronotype comprises about 15-20% of the population. Many

people who work late-night shifts are the wolf type which helps them stay
productive when other chronotypes are in bed and sleeping. Wolves are
often happy to go to bed at midnight, or well past it, to help fuel their
creativity.

TRAITS
Creative
Introverted
Impulsive
Emotionally- Intense
Risk Takers
Spontaneous

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BEST DAILY
SCHEDULE
FOR WOLF
CHRONOTYPES
Wake Up Go to Bed Peak Hours
7AM 12AM 1PM -3PM & 7PM-10PM

You may feel a bit sluggish. Keep work light, do some

8am - 1pm brainstorming.

1pm - 3pm Your peak is activated! Focus on deep work and your
most important tasks during this window.

3pm - 7pm Avoid working on big projects. This is a great time to

work out or plan your next day. Eat dinner.

7pm - 11pm Your second peak is activated! Focus on deep work

and creative tasks. Be sure to start getting ready for
bed at midnight.

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 Best Diet for Wolf
Chronotypes
The reason no one diet fits all is because we all have
unique biological clocks. Your body is essentially
programmed to sleep and eat at different times of the
day. This internal clock in combination with your
chronotype, tells you how to structure your day, from
exercise to sleep, and, eating.

Breakfast
Your first meal of the day should be high in protein.
Think of eggs, lean pork, chicken sausage, turkey
bacon, greek yogurt, cottage cheese, and any nut
butter. Wait until late morning to have coffee.

Lunch
As your energy dwindles in the afternoon, eat a
meal that is one-third carbohydrate, one-third
protein, and one-third healthy fat. Think of beef,
chicken, pork, fish, white rice, fruit, and all non-
starchy vegetables.

Dinner
Your last meal of the day should be light and
nutritious enough to sustain your second wave of
energy. Think of fatty fish, chicken breast, brown
rice, sweet potatoes, quinoa, beans, leafy green
veggies, and avocados.

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 TIPS FOR WOLF
CHRONOTYPE

ENERGY TIPS FOR WOLVES

Take colder showers in the morning to become more alert
Don't be afraid to take work projects home for better results
Avoid scheduling important tasks in the morning
Coffee and green tea between meals can give you a boost
Meditate in the evenings and plan your next day
Turn off all notifications during your peak hours to get more done
Get enough exposure to sunlight
Drink hot water with lemon in the afternoon, it is a natural energy
booster
Eat salmon, kale, avocado, bananas, and nuts to boost your energy
Dehydration causes fatigue, so drink plenty of water each day
Your music playlist can trigger dopamine in your brain to activate
energy
Essential oils like lemon, orange, and eucalyptus can boost energy
Decluttering your desk can improve your mood and energy

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 SLEEP TRACKER
DAY WHEN I SLEPT DURATION NAPPED SLEEP QUALITY

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GREAT SLEEP
IS A HUMAN
RIGHT.

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