Take a quick quiz to discover which sleep/wake cycle animal corresponds to you and why knowing your chronotype can help you get enough sleep and boost productivity.
What's a chronotype? In a nutshell, it's the body's natural inclination to feel sleepy or awake at certain times, and it affects your appetite and core body temperature, among other things.
It's not the same as your circadian rhythm — the body's internal clock that controls your sleep/wake cycle that helps getting enough sleep become a reality. Your chronotype exists on a deeper level.
For example, you might be a night owl and wake up early every day for work, but your productivity doesn't peak until much later in the day. And if your daily demands mean you're not getting enough sleep because of your chronotype — you have what scientists call “social jetlag."
Scientists like to start off by first identifying your sleep cycle. Dr. Michael Breus however, breaks it down further. He links chronotypes to four different animals based on their natural sleep/wake patterns.
Take the Chronotype Quiz
Curious to know your sleep chronotype animal? Take this short quiz to find out which sleep chronotype you are and how best to get the sleep you need for more productive waking hours.
Keep track of your answers and look for the most fitting answer below.
I like to wake up:
1. With the songbirds — nice and early before the sun's up.
2. When the sun's up — that gives me enough time to get ready for work and take care of the kids before they go to school.
3. The later the better. Brunch, anyone?
4. Wake up? I never really got to deep REMs and could spend all day in bed!
I'd describe myself as:
1. A total doer — a type A personality.
2. Outgoing — the extrovert who loves being social.
3. A very creative person — who is a bit of an introvert.
4. A bit obsessive — maybe even anxious. My health is super important to me.
When I start something, I:
1. Nail it down to the details, every time.
2. I'm good at delegating to get it done if I don't have the time or the inclination. It eventually gets done.
3. I may take detours to get to the end, but I get there.
4. I tinker and tinker with something so that it's never really "done" in my eyes, although others say my work is great.
My dream career would be:
1. CEO, COO, a C-suite exec with authority and respect, a captain of industry.
2. Socialite, on-air entertainment reporter, award-winning salesperson, public relations guru or event planner extraordinaire.
3. Musician, artist, dancer, chef, sculptor, novelist, landscape artist, florist or museum curator.
4. IT genius, coder, hacker, tech whiz, PhD-level expert, professor or marine biologist.
My idea of a great night is:
1. An early dinner, some good conversation and maybe a few pages of my favorite book before I nod off.
2. Throwing a dinner party — either at home or at a restaurant with good friends and great wine. Let the good times roll!
3. An after-party until the wee hours with a small group of other, like-minded souls. Maybe we'll jam, cook, philosophize or just hang.
4. A long, leisurely walk, hike or yoga session followed by a really clean-eating dinner with a very small group of friends.
Chronotype Quiz Results
Tally up your answers and read on to see which sleep chronotype animal best describes you.
Mostly 1s: The Lion
Roar! The “early birds" of the pack, who like to follow an early to bed, early to rise schedule, represent 15% of the population, according to Dr. Breus.
Getting a jump on your day means you're the person sending out emails by dawn, and making detailed, numbered lists that you tackle one by one.
To unwind at night, you might enjoy a bath or listening to an audiobook, podcast or doing some reading. And that's just what the lion chronotype needs to let their list-making tendencies relax.
If this sounds like you, check out the Sleep30® Challenge by Sleep Number, a free 30-day online wellness plan to improve your sleep habits, so you can have a more productive day.
It's worth a try: 82% of participants reported experiencing better sleep quality, while 74% improved or changed a poor sleep habit. *
Mostly 2s: The Bear
Rise and shine, bear chronotype! You follow the sun, like 55% of the population. Typical office hours are no problem for you and your social life is healthy (some even call you the social glue of the group).
All around, your productivity and sleep/wake cycles tend to be one of the best. As a bear chronotype, you also like to live it up — but sometimes it gets in the way of getting enough sleep.
Moderation is key, so these 5 Tips to Improve Sleep with Healthy Eating is a good reminder of the importance of a balanced diet. After all, who wants a grumpy bear at home or in the office?
Mostly 3s: The Wolf
Howl at the moon! You represent about 15% of the “night owl" population that likes to get up late, work late and stay up late. Creative, restless, loyal and a bit introverted, the wolf chronotype likes the home and bed to be comfortable — a refuge from that over-worked right brain approach to life.
Consider getting a Sleep Number 360® memory foam or Innovation Series smart bed, which absorbs excess heat and releases it as you cool, so you and your muse can get the best possible sleep when it's finally time to lay your head. Because not getting enough sleep makes for a growly wolf.
Mostly 4s: The Dolphin
Did you know that dolphins can actually stay alert even during “sleeping" hours, always on the lookout for predators? This is the newest chronotype categorized by Dr. Breus and it's the one he describes as “the insomniacs."
Dolphin chronotypes can also be type A personality folks, who double and triple guess themselves and deal with OCD or anxiety. You're health conscious and you like to keep your body well-fueled and exercised.
With that in mind, check out these Stress-Busting Foods For Soothing Sleep to point you in some tasty, sleep-inducing directions. And try these tips for beating stress and getting enough sleep to keep you swimming.
Want even better sleep? Sleepers who use their Sleep Number 360® smart bed technology get 28 minutes more restful sleep per night—that's up to 170 hours per year!**
Like diet and exercise, quality sleep has a profound impact on our physical, emotional and mental wellbeing. Because no two people sleep the same, Sleep Number 360® smart beds, with SleepIQ® technology, sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably and provides proven quality sleep. Find your Sleep Number® setting for your best possible night's sleep, and if you own a Sleep Number® bed, log in to your InnerCircle℠ Rewards account to see your exclusive offers, refer friends and more.
*Based on Sleep30® Challenge participants November 2018 to March 2019.
**Based on average SleepIQ® data from 8/1/21 - 2/28/22 of sleepers engaging with Sleep Number® setting, SleepIQ® data and FlexFit™ adjustable base vs. sleepers who have those features but didn't similarly engage with them.
ABOUT THE AUTHOR
Mary Luz Mejia is a twice NATJA-nominated freelance food/travel journalist, certified chocolate taster, Gemini-nominated former food TV producer and food content marketer. She has written for enRoute, Today.com, the Toronto Star, Travel+Leisure, Ensemble Vacations, The Globe and Mail, TimeOutToronto.com and Toronto Life, to name a few.