Not to be confused with “chronotope” (the language we use to describe time and space) or “chronotropic” (which has to do with heart rate), the chronotype is a classification system for common human circadian rhythms, or sleep-wake cycles.
So…. what? While it’s mostly true that humans are diurnal creatures—we’re awake during the day and asleep during the night, and our biological clocks follow a 24 hour cycle—we experience some two to three hour variation in this cycle, which is actually a big deal when you think about it!
Now that the science lesson is over, let’s get to the chronotypes themselves: the bear, wolf, lion, and dolphin. Why these four animals? Dr. Michael Breus, a.k.a. the Sleep Doctor, named (and popularized) these animal representations of the four chronotypes in his book, The Power of When. When asked about the choice of animals, Dr. Breus gave a rather simple answer: he looked to the animal kingdom for four mammals whose circadian rhythm most closely aligned to each chronotype.
And while Dr. Breus has become arguably the most famous researcher according to chronotypes, they’ve been around since the 1970s, and there’s some heavy research backing them. So, what are the chronotypes, and what do we have to learn from them?
Bear
Your sleep-wake cycle
Although we wouldn’t necessarily compare the average human’s sleep cycle to a bear’s (no matter how much we’d like to hibernate right now), a whopping 55% of the population align with Mother Nature’s big lugs.
What does it mean to be a bear in this context? Your circadian rhythm is societally “normal,” meaning your sleep-wake cycle goes with the sun. You wake up in the morning pretty easily, and have steady energy throughout the day. However, you’re likely to hit a wall anywhere between 2–4 p.m.
Ideal sleep schedule
11 p.m. to 7 a.m.
Productivity window
10 a.m. to 2 p.m.
Tips and adjustments
Bears don’t have to do much adjusting to their schedules in order to be productive in the 9-5 world. We suggest doing all the work that requires a lot of focus and concentration before lunch, and planning meetings after.
Make sure you’re keeping tabs on your “slump schedule.” We suggest keeping an energizing snack (like almonds or fruit) and perhaps even a ginseng supplement ready to go when the afternoon sleepies strike.
Wolf
Your sleep-wake cycle
Better understood as night owls, people who are categorized as wolves do their best work after the sun goes down. With 15–20% of the population existing this way, it’s no wonder that “But first… coffee” is now a ubiquitous phrase.
Ideal sleep schedule
2 a.m. to 10 a.m.
Productivity window
2 p.m. to 6 p.m.
Tips and adjustments
Working a 9-5 is hard for the wolf, who is better off working freelance, contract, or shift work. Being able to manage your own time is going to be the best adjustment you can make. The ideal full time job scenario for a wolf? Working on the East Coast for a West Coast company—the three hour time difference will allow you to work both (virtually) alongside your peers and at peak performance hours.
Lion
Your sleep-wake cycle
15% of the population are lions, a.k.a. up-at-dawn, over-achieving, energy machines. You spring out of bed with ease every morning, ready to greet the day. And though much of the population finds this enviable, you can understand your own pain: parties and late-night dinners aren’t for you. Honestly, you’re pretty much in for the night once the sun goes down.
Ideal sleep schedule
9:30 p.m. to 5:30 a.m.
Productivity window
7:30 a.m. to 11:30 p.m.
Tips and adjustments
Since you have a much longer morning before work than most folks, make the most of it. Get in a workout, do some chores, plan your day. Get to work early; the quiet time will encourage you to focus all that energy into ticking off your checklist. By lunch, you’ll have pretty much wrapped up everything for the day, and you can spend the afternoon answering emails and scheduling meetings.
Dolphin
Your sleep-wake cycle
Oh, dolphins. While your friends, family, and coworkers value your unique personality and creative mind, you really do have a wacky schedule. You tend to be an anxious, high energy person; both full of ideas and easily distracted. A restless sleeper, you’re often up multiple times during the night, sometimes with an idea for your next big project.
Ideal sleep schedule
Unfortunately, dear dolphin, you don’t have one. It’s best for you to listen to your body: go to sleep when you’re tired, and wake up naturally. That said, if you must have a schedule, we suggest:
12 a.m. to 7 a.m.
Productivity window
You find waking up a little bit tough, so your productivity window will be around 3 hours after you rise. If going with the schedule above, your window is:
10 a.m. to 4 p.m.
Tips and adjustments
Freelance, freelance, FREELANCE (well, if possible)! Dolphins perform best when they can manage their own time. You’ll sometimes find yourself with an overly erratic schedule, so do your best to reign it in.
We also highly suggest putting away your phone, computer, tablet, etc. away at least an hour before bedtime. This will give that always-on brain of yours time to slow down and prepare for sleep.
To figure out your probable chronotype, take Dr. Michael Breus’ quick quiz. What do you think? Does your chronotype align with your sleep cycle and energy bursts?