A “sleep doctor” says there are four types of people. Below are the ideal daily routines for each of the 4. Which chronotype are you?
Are you a morning or an evening person?
The division of morning and evening people is far too limited. When it comes to health and productivity, it’s not just about what you do – eating well, exercising and working hard – it’s also about when you do it.
Chronobiology: 4 chronotypes
Chronobiologists specializing in day-night rhythms have discovered that a person’s chronotype is entrenched in the hypothalamus. That’s the little gland in the brain that regulates your biorhythm.
According to psychologist and sleep specialist Dr. Michael Breus, there are four chronotypes, which he calls dolphins, lions, bears and wolves. About half of the population consists of bears; the rest is divided between dolphins, lions and wolves.
Knowing your chronotype is important. You can start planning your activities in the perfect balance between time and specific activities for you.
People with this chronotype are light sleepers, who have trouble following a normal sleep routine. They therefore wake up more often during the night. They are most productive in the middle of the morning until the early afternoon. Dolphins represent 10% of the population.
The lion is the so-called ‘early bird’. People with this chronotype wake up early and are most productive in the morning. They get most of their productivity before noon. They are naturally tired by the evening and go to bed early. 15-20% of the population has this chronotype.
Bears tend to sleep and wake up according to the sunrise and sunset. This means that they are most energetic during the day, and fall asleep effortlessly at night. Their productivity peak occurs in the mid-morning and dips in the mid-afternoon. 50% of the population has this chromotype.
These are the night owls. People with this chronotype sleep later and wake up later than others. Their productivity peak occurs in the middle of the day and in the evening after everyone else has already logged out. Wolves represent 15-20% of the population.
For example: if you are a bear, block your time between 9.30 and 11 a.m. for your most difficult task of the day. Then you are at your sharpest. Guard that moment ‘with your life’. At 4 o’clock in the afternoon your eye-hand coordination is at its highest. Then go organize things, clean up etc. How simple!
Do you want to go a step further? Then consider designing your ideal week.
From discipline to routine.
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