What is a Chronotype?

We're all familiar with our circadian rhythm, the inner clock which regulates functions like sleep and appetite. Chronotypes work in tandem with these, but where circadian rhythms are influenced by external factors like sunlight and can even be re-trained, chronotypes are genetic and almost impossible to influence or retrain. According to Dr Michael Breus, clinical psychologist and sleep expert, scheduling your daily activities according to your chronotype "can lead to better sleep quality and overall wellbeing."

The Chronotype Categories

There are four chronotype categories: the Bear, Lion, Wolf and Dolphin. Dr Breus suggests that by leaning into the natural tendencies of our 'sleep animal', we can schedule our daily tasks to align with when we're most productive. "You get to take advantage of when your hormones are naturally on the rise or at their peak and when you need them for a particular activity."

According to the Sleep Doctor Quiz, I'm a Bear, the most common chronotype. Our sleeping patterns follow the sun's cycle and our peak productivity hours are between 10am and 2pm, which explains my 3pm energy crash and my natural aptitude for napping!

Finding Out Your Chronotype

Learning that I was a morning person was no surprise to me but learning when to schedule in each type of exercise to best effect was transformative. I love running but had been squeezing workouts in at lunchtime or after work, when I struggled to find the motivation or energy.

According to Dr Breus "If bears don't do their vigorous workout before noon, it's not going to happen". In fact, the best time to schedule a run is around 7.30am. Sunset is then an ideal ‘bear time’ for yoga, and by leaning into that, I find it much easier to wind down for the evening.

Studies have suggested that the act of coordinating our physical activity with our chronotypes can be a significant ally in our wellness journey and further research links chronotypes, sleep quality, exercise and diet with the importance of “personalised interventions to effectively address specific health behaviours”.