United States: When sleeping problems trap you throughout the entire day, your sleep chronotype becomes the cause, according to experts. According to the Sleep Foundation, humans possess natural sleep-wake schedules that determine their inherent sleep and wake times.
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Professional sleep experts suggest that following your personal sleep chronotype patterns leads to better sleeping duration and better performance in completing tasks throughout the day.
According to Dr. Anne Marie Morse, a pediatric sleep medicine physician in Pennsylvania, “Your chronotype, or natural sleep-wake preference, refers to your natural tendencies to feel awake or sleepy at different times of the day,” Fox News reported.
The four primary sleep chronotype groups are Bear, Wolf, Lion, and Dolphin.
What are the experts stating?
According to the Sleep Foundation, one undergoes change based on genetics, age, geographical location, and biological 24-hour rhythm, which determine one’s sleep chronotype.
Chronotypes directly impact both sleep quality and the way your body regulates hunger, as well as physical movements and internal temperature levels.
Researcher Dr. Michael Breus identified the four chronotypes originally from studying sleep patterns observed in particular animals.
“We’ve discussed early birds and night owls, but I’ve broken it down further into four categories based on other animals,” Dr. Breus stated.
“Each of these four chronotypes is defined by specific windows of productivity during which they function and perform at their best … at different times of day,” he added.
Various sleep chronotypes
A Lion chronotype character first begins the day typically early at 6 a.m. and works best during morning hours with a recommended afternoon nap at 1:30 p.m., as described in the website report by Dr. Michael Breus.
As their energy wanes during early evenings, they experience difficulties when trying to interact with others at night. Bedtime is usually around 10 p.m.
Approximately fifteen percent (15%) of the population belongs to this particular chronotype.
The Bear chronotype rises at sunrise at 7 a.m. while working optimally throughout daytime office hours from 10 a.m. until 2 p.m. without experiencing problems attending evening social events. This chronotype prefers to go to bed at around 11 p.m., as per the Sleep Foundation report.
Almost fifty-five percent (55%) of individuals fall into this category.
‘Night owls” reflect the characteristics of Wolf chronotypes. The Sleep Foundation reveals that individuals in this time category generally get up at 7:30 a.m. yet begin their most efficient work hours from 1 to 5 p.m. due to being under-rested during mornings.
People classified in the Dolphin category usually sleep lightly and struggle with bedtime relaxation without any set bedtime routine.
Around fifteen percent (15%) of people fall into this chronotype.
The Dolphin chronotype consists of people who battle insomnia while finding it difficult to relax before bedtime and avoid following regular bedtime routines, according to multiple sleep experts who spoke with Fox News Digital.
The dolphin sleep cycle starts at 6 a.m. before reaching peak productivity between 3 p.m. and 7 p.m. They sleep at 11 p.m.
The peak productivity happens from three to seven in the afternoon.
How do you identify your chronotype?
The Sleep Foundation suggests the following three factors for chronotype assessment: sleep choices, daily energy patterns, and dinner times.
Breus indicates that knowing your chronotype enables better nighttime sleep as well as progressive daytime alertness.
Breus advises individuals to structure their daily routine depending on when their vital energy and productivity reach optimal levels after uncovering their chronotype.
“If you frequently experience poor sleep quality despite getting a full night’s sleep, you may be working against your chronotype,” he stated.
According to Morse, individuals should align their crucial obligations with their specific peak alertness times and restructure bedtime to match their natural sleep cycles rather than “powering through” schedules that don’t match their chronotypes.