There are different chronotypes that influence our sleep-wake cycle. Here you can find out what type you are and what that means for you.
What are chronotypes?
Chronobiology sorts people into different categories according to their so-called chronotype: some belong to the morning types and wake up more early in the day, but also get tired early, others belong to the evening types and practically turn night into day. The original chronotypes are the so-called early larks and the late owls. The division is determined individually by the internal clock and your own sleep-wake rhythm.
For many sleep researchers, the original division of the chronotypes into lark and owl does not go far enough – In the meantime a distinction is made between the types wolf, lion, bear and dolphin. And these no longer only determine when we get tired and go to bed and what time we should set the alarm clock. In fact, aligning several aspects of our life with our internal clock can help our health.
US sleep specialist Michael Breus in an expert talk on chronotypes
Everyone is different – this is also reflected in their sleeping habits. We spoke to US sleep specialist Michael Breus about four different chronotypes among people.
For a long time we were mainly distinguished as early risers and night owls, i.e. lark and owl, for our sleep rhythm. What didn't you like about it?
Michael Breus: In my work as a sleep doctor, I repeatedly met patients with sleep disorders who were not represented by the two previous chronotypes. The classification lark or owl just didn't go far enough for me. Because it only focuses on one component of sleep: the sleep-wake cycle. The need for a certain length of sleep, our physiologically determined sleep drive, had not yet been taken into account. That's why I added this dimension to my questionnaire and my typing. This makes the expanded division into four chronotypes much more individual and precise.
In your typology you again used the animal kingdom and now differentiate between lion, wolf, bear and dolphin. What then characterizes the individual representatives?
The lion often gets along best, is considered the most successful chronotype. It replaces the former lark. Leos are very productive and like to take on a managerial role. Your problem: You can hardly pull yourself up to a long party because you go to bed so early. Sometimes social life suffers a little; many Leos live with the fear of missing out.
Nocturnal Wolves, my further development of the owl, mostly have a creative profession, work for example as authors, actors, musicians. Socially, they are often considered weird birds, sometimes lazy. You are on your feet when the others are sleeping, and vice versa.
Bears on the other hand, most find themselves very pleasant contemporaries, they usually present themselves in a good mood, almost exuberant. They like to get their work off the table quickly, but they don't always know when their most productive times are and overall they need the most sleep of all types.
When Dolphins finally, I am designating the group of problem sleepers. Mostly very intelligent, full of energy, but with a penchant for perfection and neurotic tendencies. They can drive others crazy with their pickiness and often get bogged down in their attention to detail.
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Are we helplessly at the mercy of biology? Or can everyone turn the chronobiological clock a little by changing their lifestyle?
Both are true. Our chronotype is genetically determined, and yet we have the ability to change innate patterns. But you have to stay tuned every day – just like you have to wind or set a clock over and over again. For example, light therapy is an effective measure. Active ingredients such as caffeine or melatonin, the sleep hormone, also influence our sleep-wake cycle. However, nature cannot be completely denied. It would be beneficial to follow the genetically prescribed program as often as possible if this can be reconciled with work and everyday tasks.
They say that even small changes in everyday life could improve life in keeping with one's chronotype. Which shoots could that be?
There are countless possibilities in very different areas of life. An example: the perfect time to have a discussion with your partner or the children. Every type has a "patience peak". Lions, for example, are already in good shape at breakfast to take on a difficult conversation with ease. A bear should postpone the debate until the afternoon after a good meal. Dolphins and wolves can communicate best in the evening.
When your own biorhythm gets in the way: What do you think of socially accepted stimulants or sleeping pills such as coffee or valerian tea?
If you can get enough sleep at the right time, no assistive devices are necessary. I used to need up to three cups of coffee a day, today sometimes a week goes by when I only drink a single cup. And that's only because I now know my chronotype and adjust my sleep-wake rhythm accordingly. Only the dolphins, who often have a lot of anxious, nervous energy, sometimes find it easier to sleep if they take calming tea or a herbal supplement to support them.
Which chronotype are you?
I am a wolf and I think that's great. Fortunately, I don't need tons of sleep, I go to bed around midnight and get up around 6.30 a.m., even on Sundays. It works fine for me.
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