How to Find Your Sleep Chronotype: Key to Productivity

Did you know that there are different sleep chronotypes? You might be one of the people who feel tired and lethargic in the morning but then start to get energetic later in the day. Or, you may be someone who is always feeling energized and ready for anything.

This post will help you find out what type of sleep pattern your body typically follows so that you can take steps to improve your productivity and overall health.

What is a Chronotype?

To find out what type of sleep pattern your body naturally follows, you need to know more about chronotypes. A “chronotype” is a person’s circadian rhythm or biological clock, which determines their natural tendency towards being either an early riser or night owl.

Many people have no issue following the typical schedule of waking up in the morning and sleeping at night. But, many people find themselves struggling with insomnia and other sleep issues because their body does not follow the typical schedule.

What is a Circadian Rhythm?

Your circadian rhythm is the natural cycle that your body follows. This pattern regulates when you feel energetic, hungry, and sleepy throughout each day.

The clock starts in a gland called the hypothalamus, which sends chemical signals to other parts of your brain, determining whether or not it’s time for sleep or wakefulness.

There are different sleep chronotypes because everyone has a unique circadian rhythm. The difference between people has to do with when the body starts and stops releasing hormones, such as cortisol and melatonin.

How Can You Find Your Chronotype?

The best way to determine whether or not you are an early bird or a night owl is by following the simple sleep pattern test below:

• If your mind immediately starts racing with thoughts and ideas, then it is likely that you are a creative person who gets their best work done in the early hours of the day.This means that your body naturally follows an early sleep chronotype where its greatest energy levels occur earlier in the day. You will likely have difficulty staying awake in the evening, and you will feel tired as night approaches.
• If your mind is still feeling drowsy, then it is more than likely that you are someone who struggles with insomnia or other sleep issues. This means that your body follows a late sleep chronotype where its greatest energy levels occur later in the day. You will likely have difficulty getting up in the morning, and you will feel tired as night approaches.
• If your mind starts to wake up but then goes back to sleep again, this means that you are a mid sleep chronotype where its greatest energy levels occur somewhere between early morning and late evening. This is most common with teenagers who may struggle with insomnia for a time as their bodies mature and learn to regulate sleep.

Multiple Chronotypes

Most people can be placed into one of the three categories: early, night owl, or mid chronotype. But, there are cases where individuals may have multiple sleep chronotypes, making them feel very tired throughout the day and night. This is often the case with bipolar disorder or other mental health issues that may interfere with sleep patterns.

It is important to understand your chronotype so that you can take steps to regulate your body’s natural rhythm and improve overall productivity, health, and wellness. If you are feeling tired throughout each day, then it might be due to your sleep chronotype. 

It’s important to remember that everyone has a different pattern. It is all about finding the right schedule for your body type so you can optimize your energy levels throughout each day.

How Do Chronotypes Work?

Your circadian rhythm sets your sleep chronotype. Your body naturally produces hormones that determine how alert you are at any time of the day and night. 

When it’s light out during daylight hours, these hormones make you feel more awake while making you tired in the evening when there isn’t as much light outside. At night, this process gets reversed, and you feel your body winding down.

This is why, for example, most people go to bed later after having watched a late-night television show or movie than they do on the weekends when there are fewer external stimulants around.

Why are Chronotypes Important?

Your chronotype is important for your health and wellness because it can impact everything from how alert you feel throughout each day to the types of illnesses and diseases that you might be more likely to face.

For example, if you are a night owl, then it means that your body naturally releases its greatest energy levels later in the evening. This is why you may feel tired during the day, but wakeful at night. 

Night owls are also less aware of how much light they get during the day, which impacts their natural circadian rhythm, making it harder to go to bed at a reasonable hour.

By identifying your sleep chronotype, you can take steps towards optimizing your body’s energy levels so that you can feel more alert throughout the day and get a better night’s rest.

It is important to remember that everyone has their chronotype, so it might require some trial and error before you can find your optimal sleep schedule. While this may take time, knowing when your body naturally feels most awake or tired will help you get a better sense of how to optimize your energy levels during the day.

Types of Chronotypes

1. Bear Chronotypes

Bear chronotypes are people who tend to wake up earlier and go to sleep earlier.

This type of person is more likely to be considered a “morning lark” or an early riser because they wake up at first light and go straight into the day rather than lying in bed for several hours before getting out of bed.

2. Lion Chronotypes

People who are lion sleep chronotypes tend to be more active in the later hours of the day.  Typically, these are the night owls of the world who feel most energetic in the evening or later at night.

These types of people are typical “evening larks” and tend to go straight to bed after dark.

3. Dolphin Chronotypes

People who are dolphin chronotypes may find themselves more active during the evening hours.

They may feel most productive late in the day or later at night when it’s dark outside, and everyone else is winding down for bedtime. This type of person might have difficulty waking up early – especially if it’s light out, but they might feel more awake in the morning.

4. Wolf Chronotypes

People who are wolf sleep chronotypes typically feel most productive in the late afternoon or evening when it’s dark outside.

They may feel their bodies starting to wind down for bedtime later than other people and might find themselves able to fall asleep at different times of the day/night. This type of person is more likely to be considered a night owl.

While these sleep chronotypes can give you a general idea of your best sleep and wake times, they may not always line up exactly with the time when you fall asleep or wake up.

How to Improve Your Sleep Quality

1. Eat at The Appropriate Times

Ensure that you are eating at the right times during the day.

For example, if you find yourself waking up very early in the morning and unable to go back to sleep – try having a small snack or drink something warm before bedtime. This can help keep your body’s metabolism operating throughout the night.

2. Stay Away From Screens Before Bed

Limit your exposure to bright lights and blue light in the evenings, such as television, computers, phones, tablets, etc.

Studies have shown that blue light can interfere with levels of melatonin production, which is a hormone that helps you feel sleepy at night. Instead, try reading something boring (like a textbook) or listening to calming music before bedtime.

3. Create an Evening Routine

Focus on things such as taking a hot bath, drinking some tea, meditating, etc.

Try avoiding caffeine and other stimulants for several hours before going to bed. caffeine can interfere with your sleep cycle.

4. Ensure Your Bedroom Environment is Conducive to Sleep 

Try blackout curtains or wearing an eye mask if you need complete darkness for better quality nighttime rest.

Make sure the temperature of your room isn’t too hot, cold, humid, etc. Create a comfortable sleeping area that will help reduce distractions and improve sleep.

5. Get Sufficient Exposure to Natural Light During the Daytime Hours 

Exposure to bright daylight can help improve overall health and also help regulate your circadian rhythm (your body’s sleep/wake cycles). 

Try going outside for a walk or run in the morning before work if possible because this will give you enough sunlight exposure. If it’s not possible to go outside, try sitting near a window so you can get natural light exposure for at least 30 minutes each day, even if you work in an office environment.

FAQs

What is My Chronotype?

To find your sleep chronotype, try keeping a sleep diary for at least one week. Record when you go to bed and wake up each day, along with how long it took you to fall asleep or if you were able to sleep right away. This information can help determine what type of sleep archetype best describes your sleep patterns.

What are Some Sleep Tips For Sleep Archetypes?

For a sleep archetype who feels best when it’s light outside, try going to bed and waking up around the same time each day. This way, your body’s natural biological clock will start synchronizing with these times, which can help improve sleep quality and reduce sleep disturbances such as insomnia. 

If you’re not able to sleep right away, try meditating or reading a book in bed. This could help calm the mind and reduce stress, preventing sleep disturbances such as hyperactivity and difficulty falling asleep.

Can Humans Be Nocturnal?

Yes, humans can be Nocturnal sleepers. They tend to sleep during the nighttime hours and usually get less than seven hours of sleep per day which means they feel tired throughout the day or need caffeine to keep them more alert. 

However, due to lifestyle adjustments, humans have become diurnal sleepers. This means they sleep more during the nighttime and have adapted to a nocturnal sleep cycle that is not natural for humans.

Can I Change My Chronotype?

No, sleep chronotypes cannot be changed, and these sleep patterns are considered part of your biology. Although you might not like what sleep archetype best describes you, you must stick with the same sleep pattern. Changing this can do more harm than good such as causing insomnia or other sleep disturbances, affecting the quality of sleep.

What Do I Need to Know About Sleep Disorders?

If your sleep pattern deviates from what is considered normal, you might have a disorder. One example of this would be narcolepsy which causes excessive daytime sleepiness and can also cause hallucinations in some cases. 

Another common disorder that many people don’t realize they have is insomnia, where you have difficulty falling or staying asleep. This can be caused by stress, anxiety, depression, poor sleep habits, among other things.

It’s important to seek medical treatment if you are experiencing this type of disorder to get the help needed to reduce symptoms and improve overall health.

Key Takeaway

Your sleep patterns are determined by your sleep chronotype, which is largely influenced by genetics and biological factors. To find out what type of sleeper you are, try keeping a journal for at least one week to record when you go to bed and wake up each day, as well as how long it took you to fall asleep or if you were able to sleep right away. 

This information can help determine what type of sleep archetype best describes your sleep patterns. Did you enjoy this article? Share it with a friend and leave a comment below.