Unlock Your Best Sleep: The Science Behind Your Chronotype

I admit it—I’m a great sleeper and always have been. I think I have a sleep gene that allows me to fall asleep quickly and sleep soundly (most of the time).

After years of waking up in the middle of the night to deliver babies and then getting up at 4–5 AM for 14 years of morning TV, I can confidently say I qualify as a morning person. But I know many of you are not.

Did you know that sleep chronotypes can actually help explain your sleeping patterns? A sleep chronotype refers to an individual’s natural inclination toward sleeping and waking at certain times, influenced by their biological clock. It determines whether you are a morning person, a night owl, or somewhere in between. Chronotypes also impact energy levels, cognitive performance, and overall well-being.

Sleep specialist Dr. Michael Breus developed a chronotype model based on four animal archetypes, each representing different sleep-wake patterns:

• Bears: Follows the sun’s schedule, productive in the morning, energy dips in the afternoon.
• Lions: Wakes up very early, high energy in the morning, crashes by evening.
• Wolves: Late risers, most productive in the afternoon/evening.
• Dolphins: Light sleepers, irregular sleep patterns, often anxious about sleep.

Why Chronotypes Matter

Chronotypes influence work performance, exercise efficiency, and even diet choices. Understanding your chronotype can help you optimize sleep quality, productivity, and overall well-being by aligning your daily schedule with your body’s natural rhythms.

You can determine your sleep chronotype by answering the following questions. Keep track of your responses:

1. Natural Wake-Up Time (Without an Alarm)

1. Before 6 AM
2. 6-7:30 AM
3. 7:30-9 AM
4. After 9 AM

2. Peak Energy Time

1. Early morning (6-9 AM
2. Late morning (9-12 PM
3. Afternoon (12-6 PM
4. Evening/Night (6 PM or later

3. How Do You Feel in the Morning?

1. Fully alert and energetic
2. Takes some time, but I adjust
3. Groggy, need coffee or movement
4. Exhausted, not functional until later

4. Preferred Bedtime (When You Feel Naturally Sleepy)

1. 8-9:30 PM
2. 9:30-11 PM
3. 11 PM-12:30 AM
4. 12:30 AM or later

5. How Do You Feel Late at Night?

1. Tired, ready for bed
2. Relaxed but functional
3. Awake and creative
4. Super alert and most productive

6. Energy Levels Throughout the Day

1. High in the morning, dip in the afternoon, okay at night
2. Steady energy throughout the day
3. Low in the morning, highest in the afternoon
4. Low in the morning, peak energy in the evening

Results:

Mostly A’s → Lion (Early Bird)
Highly productive in the morning, best suited for early schedules, naturally sleeps early.

Mostly B’s → Bear (Balanced/Typical Schedule)
Follows the sun’s cycle, best energy mid-morning, tends to get sleepy in the evening.

Mostly C’s → Wolf (Night Owl)
Struggles with mornings, most productive in the late afternoon/evening, prefers late nights.

Mostly D’s → Dolphin (Light Sleeper/Erratic Schedule)
Tends to have insomnia or trouble sleeping, alert late at night, energy varies.

Many women, particularly those over 50, tend to have a Dolphin Chronotype—meaning they are light sleepers with irregular sleep patterns. Dolphins are often highly intelligent, detail-oriented, and prone to anxiety, which can make falling and staying asleep a challenge.

What This Means for You:

• You may struggle with insomnia or inconsistent sleep patterns.
• You tend to feel alert late at night, even if you’re exhausted during the day.
• Your energy levels fluctuate unpredictably—some days you feel great, other days you crash.
• Your brain is constantly active, making it hard to “switch off” at bedtime.

Optimized Sleep Tips for Dolphins

1. Follow a Strict Sleep Schedule (Even on Weekends) – This is KEY!

• Try to go to bed and wake up at the same time every day to regulate your internal clock.
• Aim for 7-8 hours of sleep, even if it's hard to achieve at first.

2. Brain Offloading Before Bed

• Your mind is always active, so try journaling, meditation, or deep breathing exercises 30-60 minutes before bed to clear your thoughts.
• Writing down next-day tasks can reduce overthinking at night.

3. Limit Stimulants (Caffeine & Screens)

• No caffeine after 2 PM—your sensitive nervous system may keep you wired longer than others.
• Avoid screens (phones, laptops, TVs) at least 1 hour before bed or use blue-light blockers.

4. Exercise to Regulate Energy

• Morning workouts can help regulate your energy levels.
• Try yoga, walking, or light stretching at night to calm your body.

5. Sleep-Friendly Diet Choices

• Avoid heavy meals, alcohol, or sugar within three hours of bedtime.
• Consider a magnesium supplement or herbal teas (chamomile, valerian root) to relax.
• I notice profoundly sound sleep when I take one square of Alice Mushrooms Nightcap before bed, which contains reishi mushrooms, zinc, L-theanine, and magnesium. (Use Code AJENDA 20 FOR 20% OFF!) Click HERE to purchase. 

Note: I love Alice SO much that I became a medical and nutritional advisor for the brand and ultimately decided to invest in the company.

6. Optimize Your Sleep Environment

• Cool (65°F), dark, and quiet room with blackout curtains and white noise if necessary.
• Weighted blankets can help with anxiety-related sleep issues.

7. Leverage Your Chronotype for Productivity

• Your creative peak is late at night—if possible, schedule tasks requiring deep thinking in the evening.
• Do simpler tasks in the morning, when your energy is lower.

Extra Tip: Try Cognitive Behavioral Therapy for Insomnia (CBT-I)

If you struggle with chronic insomnia, studies show that CBT-I is the most effective long-term solution. It helps retrain your brain to sleep better without medication.