We know that “night owls” and “early birds” tend to feel sleepy at different times. What you may not know is that these underlying internal tendencies, or chronotype, may also determine how well you sleep and how you feel throughout the day.
Your chronotype is your body’s natural sleep and wake preferences. You probably have a good idea about when you are likely to be tired and when you tend to have the most energy. We often fight those natural inclinations due to work obligations, family schedules or fear of missing out. But learning to work with, and not against, your chronotype can improve your sleep quality. Getting better sleep enhances your mood, productivity and overall health.
What is a chronotype?
Chronotype is your body’s natural preference to sleep and wake at certain times of the day. It’s closely related to circadian rhythm, which is the 24-hour internal clock that regulates a wide range of body processes, such as sleep, digestion and hormone release.
Your chronotype is the subjective way you experience your circadian rhythm. In other words, your 24-hour daily cycle may or may not align with sunrise and sunset, depending on when your body naturally wants to wake up and go to sleep. Your chronotype determines your peak time for concentration, physical performance and creativity.
Chronotypes are individual and depend on factors such as:
- Age: While your sleeping patterns and tendencies are somewhat set, your chronotype can shift slightly throughout your life. Children tend to have earlier chronotypes that move later in adolescence before shifting earlier again in adulthood.
- Genetics: Researchers say that chronotypes can be inherited and have identified several associated genes.
- Outside influences: Light exposure, social factors and lifestyle choices may have a small effect on chronotype.
How to identify your chronotype
Most experts and researchers tend to put chronotypes into three categories:
- Morning types, or early birds
- Evening types, or night owls
- Intermediate, neither a morning nor evening type
Clinical psychologist and sleep specialist Michael Brues, PhD, characterizes chronotypes based on the sleep-wake patterns in animals. His widely recognized chronotypes include:
- Bear: Most people (40%) fall into this category, characterized by sleep and wake preferences that align with the sun. Bears are most productive between 11 am and 6 pm.
- Wolf: Wolves are classic night owls and account for 30% of the population. They may find it challenging to wake before noon and experience peak productivity at night.
- Lion: Approximately 15% of the population are early risers, who are productive from dawn until noon. Lions often crave sleep by 9 or 10 pm.
- Dolphin: This group, which makes up 15% of the population, has trouble following a sleep schedule and is more likely to have insomnia. Dolphins are sensitive to environmental factors such as noise and light and are most productive between 10 am and 2 pm.
Links between chronotype and well-being
Researchers have identified health risks associated with evening chronotypes. Being a night owl may increase your risk for:
- Anxiety and depression
- Eating disorders
- Obesity
- Sleep apnea
- Type 2 diabetes
Remember, anyone who doesn’t get enough quality sleep increases their risk for chronic disease. Evening chronotypes — who often find it challenging to fall asleep early — may not get the sleep they need if they need to be up early for work or school. One study of nearly 74,000 older adults reports that people who regularly go to sleep late, regardless of their chronotype, have higher rates of mental health disorders, including anxiety and depression.
Optimizing daily routines according to your sleep chronotype
You may not be able to change your daily commitments and routines to fit your chronotype. However, knowing your peak times for sleep and productivity may influence when or how you do certain activities, including:
- Exercise: Schedule time to exercise during your peak energy time. You’ll be more likely to stick with it. Physical activity will also improve your sleep quality.
- Sleep: If you are a night owl who needs to wake early, optimize your light exposure in the morning and limit it at night. Go to bed the minute you feel tired and be consistent with your sleep schedule.
- Socialization: Set up social plans when it works best for you and your sleep schedule. A lunch date or early morning walk can be just as beneficial as an evening party. Any socialization helps with sleep.
- Work: If your work is flexible, adjust your schedule and meetings to match peak productivity times.
Your chronotype is just one factor influencing your wellness. However, prioritizing sleep can produce a cascade of effects that can impact your overall health and wellness.
