Greetings
all!
Are
you a hummingbird or a bear? Intrigued by the question? Read on! It’s all about
how and when you sleep.
All
of us know how important sleep is. How and when you sleep is determined by your
chronotype, and it affects everything in your life – your appetite, creativity,
productivity, and even your personality!
If
you work with – not against - your body rhythms, you are happier, healthier,
and more productive. Knowing your chronotype might also change your
self-perception. Instead of labeling yourself “unproductive,” you might just need to tweak your schedule!
Interesting
facts:
- Dolphins
can stay constantly alert for more than two weeks by sleeping with only half of
their brains. We humans are not that evolved!
- Unlike
circadian rhythm, which is influenced by light exposure, chronotype is
genetic and is driven by the length of PER3 gene.
- Hunters-gatherers
might have developed different chronotypes to survive so there was always someone awake to watch out for danger.
- You
can be in-between chronotypes or be part of a hybrid.
- Your
chronotype will probably change with age.
- Social
jetlag is chronic sleep loss when a person’s chronotype conflicts with their
work, school or other social activities. We are all familiar with that!
OK,
let’s dive deeper into the chronotypes:
- The
Lark / The Early Bird - Most
alert around noon, feel most productive at work a few hours before eating
lunch.
- The
Night Owl - Most
alert around 6 pm; feel most productive at night
- The
Hummingbird - Around
80% of people are in-between!
Majority of us are actually hummingbirds, and not night owls or larks! These ornithological categories were expanded to 4 mammal types by Dr. Michael Brues,
Clinical Psychologist & Sleep Medicine Expert, who also created a chronotype QUIZ (requires an email address):
Bear:
Intermediate chronotype (~55% of the population). Their productivity power
hours are 10 am - 2 pm. They follow the sun, do well with traditional office
hours and a social life in the evenings but might experience social jetlag. They
are go-with-the-flow types, social, and fun-loving, known for being
extroverted, open-minded, and great team players. Most modern societies adopted
bear time as the norm.
Lion: Their productivity power hours are 7 am - 12 pm, equivalent to the early bird. They wake up early, are most productive in the morning, and might have more trouble following a social schedule in the evenings. They are natural leaders, goal-oriented, disciplined, optimistic, and practical.
Wolf:
Their productivity power hours are 4 pm - 6 pm, equivalent to the classic
night owl. They are creative thinkers and risk-takers, who seek out new experiences and can be impulsive and emotionally intense.
Dolphin:
Their productivity power hours are 3 pm - 9 pm. These insomniacs (the least
common chronotype) are tired during the day and restless during the
night. They are highly intelligent, cautious, detail-oriented, and can be
perfectionists.
How
to Work with Your Chronotype:
- Adjust
your sleep times (if you can)
- Follow
a consistent sleep schedule
- Prepare
for better sleep
- Eat
at the right times (for you)
- Avoid
caffeine in the afternoon
- Get
professional help if needed
Which chronotype are you? Drop
me a line!
Sources (include additional details and tips):
