The Ideal Sleep Schedule For Each Chronotype

There’s no one-size-fits-all approach that works for everyone when it comes to sleeping better and part of the reason for that is that we’re all programmed to function better at different times of day. We all fall into different groups, known as chronotypes, based on our body’s natural tendencies to be more alert and energized or sleepy during peak hours.

Chronotypes are divided into four groups: bear, dolphin, lion and wolf, with each related to the animal’s natural sleep-wake cycle. Knowing your chronotype can help you optimize your daily routine to work more efficiently, boost productivity and sleep better. Board-certified sleep specialist Dr. Michael Breus breaks down the ideal schedule for each chronotype:

• Bear - People with this chronotype follow the rise and fall of the sun and research shows about half of adults are in this group. Their ideal wake time is 7 a.m., peak productivity hours are 10 a.m. to 2 p.m., with exercise at 6 p.m. and bedtime at 11 p.m.
• Lion - These are the definition of “early bird,” as lions feel their best when they wake up early and get their to-do list finished before noon. Their ideal schedule includes waking up at 5:30 a.m., having peak productivity from 7 a.m. to noon, exercising at 5 p.m. and going to bed at 9:30 p.m.
• Wolf - If you’re a “night owl,” you’re probably a wolf, as this chronotype gets most of their stuff done later in the day. Wolves struggle to wake up early, but their ideal daily schedule has them waking up at 7:30 a.m., being most productive from 4 p.m. to 6 p.m., exercising at 7 p.m. and heading to bed at midnight.
• Dolphin - People who have a hard time falling asleep, waking up, or sticking to a structured sleep schedule are most likely dolphins. This is the rarest chronotype, only about 10% of the population is one, and they have a hard time staying asleep because they’re very sensitive to things like noise and light, and they often get less than eight hours of sleep. A dolphin choronotype’s ideal daily schedule has them wake up at 6:30 a.m., with peak productivity from 3 p.m. to 9 p.m., exercise at 6 p.m. and bedtime at 11:30 p.m.

Source: CNet