Sleep Chronotypes and Why Sleep is Vital for Your Health

Discover your sleep chronotype and learn how to optimize your sleep hygiene for better health and well-being. Illuminate the path to restful nights and brighter days.

Sleep is a pillar of our lives, impacting our physical health, mental clarity, emotional balance, and much more. Discovering your sleep chronotype, or when your body naturally falls asleep and wakes up, can offer insights into optimizing your sleep schedule and unveiling the true power of restful slumber.

Sleep is not merely a state of unconsciousness; it is an intricate and vital process that rejuvenates our body and mind, allowing us to function optimally. By understanding the significance of sleep and making conscious efforts to prioritize its quality, we can unlock transformative benefits for our overall well-being.

What is a Sleep Chronotype? 

A sleep chronotype refers to an individual’s natural tendency for sleep and wakefulness, which is influenced by their internal biological clock. Most researchers agree that there is a strong genetic component to this, although there may be some environmental factors at play as well. 

Instead of the classic early bird or night owl, there are four main sleep chronotypes:

1. Lion: Lions are early risers. They function better in the morning too, and are more likely to be agreeable and hard-working between the hours of 9 am and 2 pm. The trade-off is they lose steam in the evening and may have trouble making it to social events. Approximately 15% of people have the Lion chronotype. 
   1. Recommended wake-up: 6 am
   2. Recommended bedtime: 10 pm
   3. Productive hours: 9 am- 2 pm
2. Bear: Bears follow the sun. They wake up a little later than Lions but have more sustained energy throughout the day. They also make up the majority of the population, with 55% of people having a Bear chronotype. They often thrive in more traditional office settings and maintain their energy through the evening. 
   1. Recommended wake-up: 7 am
   2. Recommended bedtime: 11 pm
   3. Productive hours: 10 am – 2 pm
3. Wolf: The Wolf is the classic night owl. They feel more awake and alive in the evening and are sometimes correlated with more creative thinkers. They make up 15% of the population. 
   1. Recommended wake-up: 7:30 am
   2. Recommended bedtime: 12 am
   3. Productive hours: 1-5 pm
4. Dolphin: Dolphins often struggle with sleep and have irregular sleep patterns. They tend to be light sleepers and may struggle with insomnia. They make up 10% of the population.
   1. Recommended wake-up: 6 am
   2. Recommended bedtime: 11 pm
   3. Productive hours: 3-7 pm

It’s important to note that these are general descriptions and individual variations can exist within each chronotype. Understanding your sleep chronotype can help you schedule your day and optimize your productivity based on your natural sleep-wake patterns. 

Can sleep chronotype change? 

Although it’s possible to adjust your circadian rhythm—as you do when you travel across time zones and get accustomed to a new sunrise and sunset—scientists believe sleep chronotypes to be more stable. 

However, it does shift over time. Children tend to have an earlier chronotype which shifts back as the adolescent and teenager years progresses before returning to a middle ground in early adulthood. 

Can sleeping according to your chronotype help with mental health? 

Yes, absolutely. Studies have found that when you align with your naturally occuring chronotype, your mental health, energy, and sleep quality improves. One study even found women with cancer who slept against their sleep chronotype had shorter lifespans.

Productivity too can be increased if you follow your energy patterns. While a lion is best served by waking up early and getting difficult tasks done first, a wolf may benefit from a slower morning routine with the more mentally taxing events happening after lunch. 

However, you may notice none of the chronotypes recommend a bedtime past midnight. This is because researchers have found that bedtimes after 1 am lead to behavioral and mental health issues, regardless of sleep chronotype. 

While we are a diverse species, we are not nocturnal and tend to be healthier if we follow the sun’s patterns. 

One study found that night owls were more likely to develop mental health disorders such as anxiety and depression, even when they aligned with their sleep chronotype. And early risers who woke with the sun had the best mental health. 

So, is the takeaway to go to bed earlier? It depends on what “earlier” is, and what stage of life you’re at. Teenagers and young adults naturally stay up later. Children go to bed earlier. However, the science seems to point towards a bedtime before midnight is healthier. 

What to do when you can’t sleep: Tips and coping mechanisms

Did you know it takes about 4 days to recover from 1 hour of lost sleep? 

Sleep is important, undoubtedly so. But what if you’re one of the dolphins whose sleep is fragmented at best? Or if anxiety or depression is keeping you up? You may need to work on your sleep hygiene and sleep health. 

Here are some habits to help you maintain a better sleep schedule: 

1. Establish a Consistent Bedtime Routine: Create a relaxing pre-sleep routine that signals your body it’s time to wind down, such as reading a book or taking a warm bath.
2. Maintain a Regular Sleep Schedule: Try to go to bed and wake up at the same time each day, even on weekends. Consistency helps regulate your body’s internal clock.
3. Create a Sleep-Friendly Environment: Make sure your bedroom is cool, quiet, and dark. Invest in a comfortable mattress and pillows to enhance your sleep quality.
4. Limit Exposure to Electronic Devices: Minimize exposure to screens (e.g., smartphones, tablets, laptops) before bed as the blue light can disrupt your sleep patterns. Instead, try reading a book or practicing relaxation techniques.
5. Limit Caffeine and Stimulant Intake: Avoid consuming caffeine, nicotine, and other stimulants close to bedtime, as they can interfere with your ability to fall asleep and have a restful sleep.
6. Exercise Regularly: Engage in physical activity during the day, but avoid intense exercise close to bedtime. Regular exercise helps promote better sleep.
7. Avoid Heavy Meals and Alcohol Before Bed: Large, heavy meals and alcohol consumption can disrupt your sleep. Opt for lighter meals and limit alcohol intake, especially before bedtime.
8. Get Sun Early in the Morning: Your circadian rhythm is in charge of releasing sleep hormones such as melatonin and is triggered by the sun. By getting up and sitting outside or going for a short walk right away, you’re alerting your body to be awake, setting the circadian rhythm to “on”, which will help it turn off at the right time as the sun goes down. 
9. Practice Stress Management: Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, or journaling. It helps calm the mind before bedtime.
10. Consider Therapy: If you’re struggling with mental health issues that impact your sleep, therapy can be beneficial. A skilled therapist can provide guidance, support, and effective strategies to address underlying concerns affecting your sleep.

Remember, building healthy sleep habits takes time and patience. By implementing these strategies, you can improve your sleep schedule and overall sleep hygiene. If sleep issues persist or are related to mental health challenges, reaching out to a therapist can be an essential step in finding solutions and achieving better sleep quality for a brighter, more fulfilling life. Places like Lifebulb, GrowTherapy, or Talkspace have therapists across the country who can help.