Here’s The Perfect Daily Schedule That Corresponds To Your Chronotype

Do you feel naturally inclined to sleep during a particular time of the day and also have an almost fixed time slot where you feel the most energetic? That’s your chronotype! It’s what determines whether you’re a night owl or an early riser or somewhere in between.

Acclaimed sleep specialist, Dr. Michael Breus says that if you recognize your chronotype, you’re less likely to feel tired all day and can actually be more alert during the course of it (1). Based on his extensive research into the sleeping patterns of people, he came up with four kinds of chronotypes and the schedule that suits them best. Check them out below!

1. The Bear Chronotype

Breus states that around 50-55% of the world’s population falls into this chronotype. Bears have a regular sleep cycle although they claim they never get enough snooze time. They usually stay up late and sleep more during the weekends, finding it hard to adjust to the week’s schedule. Breus says that people who are of the bear chronotype should never sleep more than 8 hours, even if it’s the weekend.

Detailed Schedule For Bears:

Morning: 7am-11am

• Get up and exercise for approx. 10 minutes.
• Have a heavy breakfast with coffee to stay energized, but be careful not to overeat.
• Plan the day.

Max Efficiency: 11am-6pm

• Carry out the day’s important tasks as they’ll be done faster at this time.
• Take a walk as lunchtime nears as the bright weather will help combat sleepiness.
• Eat lunch at noon to stay energized during the remainder of the day.
• Conduct coffee breaks and meetings post 2pm to fight exhaustion.

After Work: 6pm-10pm

• Hit the gym.
• Eat light during dinner, having more protein than carbs.

End Of Day: 10pm-11pm

• Avoid staying up late even if you can to prevent exhaustion the next day; sleep by 11.

2. The Lion Chronotype

Only 15% of people belong to the ‘lion’ chronotype. Lions are early risers, finishing 80% of their day’s tasks before others open their eyes. They are not very energetic though they get tired easily, even if hanging out with friends.

Detailed Schedule For Lions:

Morning: 5:30am-10am

• Have a protein-rich breakfast that’s low on carbs.
• Exercise or meditate once done with breakfast.
• Sip on a cup of coffee at 10am.

Max Efficiency: 10am-5pm

• Snack on healthy items such as Greek yogurt or a protein bar.
• Get as many chores done as this is your peak time.
• Conduct meetings during the afternoon as by evening exhaustion will set in.
• Get the hard tasks done before 2pm; reserve simpler chores for after 3pm due to low energy levels.

After Work: 5pm-9pm

• Don’t work after 5pm as you’ll be tired.
• Exercise to energize.
• Make your dinner a healthy one.

End Of Day: 9pm-10:30pm

• Spend time with friends or family and sleep by 10pm.

3. The Wolf Chronotype

15-20% of people can be categorized as ‘wolves.’ Wolf people hate getting up in the mornings and they sleep late. They never reach work on time and have to drink multiple cups of coffee to feel awake.

Detailed Schedule For Wolves:

Morning: 7:30am-12pm

• Set two alarms with a 20-minute gap to wake up and consequently jump out of bed.
• Soak in the morning sights and sounds and drink water to reduce the crankiness.
• Walk to work if you can as a 20 to 40-minute walk will offer you clarity.
• Have breakfast at 11am with coffee.

Max Efficiency: 12pm-8pm

• Reserve important tasks for after 1pm and take your time to start work.
• Do the most demanding tasks at 2pm as your energy will be at its peak.
• Take a break at 5pm and get back to work, focusing on creative responsibilities.

After Work: 8pm-11pm

• Hit the gym after work at 7pm.
• Eat dinner at 8pm.

End Of Day: 10pm-12am

• You can stay up late but switch off gadgets by 11pm and sleep by midnight.

4. The Dolphin Chronotype

The rarest chronotype, only 10% of the global population is a ‘dolphin.’ Neurotic by nature, dolphins suffer from restless sleep. They are likely to be insomniacs, who indulge in nighttime social media scrolling.

Detailed Schedule For Dolphins:

Morning: 6am-10am

• Kick-start your day with exercising or running.
• Take a cold shower to be fully awake.
• Eat a balanced breakfast with equal portions of proteins and carbs at 8am.

Max Efficiency: 10am-6pm

• Have decaf coffee during the day.
• Complete hard tasks between 10am-12pm as you’re most productive at this time.
• Go for a 20-minute after-lunch walk to beat tiredness.
• Complete all chores by 6pm as you’ll have energy to deal with them.

After Work: 6pm-10pm

• Snack on light foods such as bananas or salads and then workout; avoid strength exercises as they hinder proper sleep.
• Eat dinner around 9pm and hang out with friends or family; this is a good time to sort out conflicts or problems.

End Of Day: 10pm-12am

• Have a warm shower, switch off gadgets and read a book around 10pm.
• Hit the bed by midnight and ensure you sleep in the comfiest position.

Dr. Breus says that if you don’t follow your chronotype, you might find it very difficult to wake up in the morning. So, try following your chronotype to reap its benefits for your life and body.

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