There are different chronotypes that influence our sleep-wake rhythm. Here you can find out what type you are and what that means for you.
What are chronotypes?
Chronobiology sorts people into different categories depending on their so-called chronotype: Some are morning types and tend to wake up early in the day but also get tired early, others are evening types and practically turn night into day. The original chronotypes are the so-called early larks and the late owls. The classification is determined individually by your internal clock and your own sleep-wake rhythm.
For many sleep researchers, however, the original division of chronotypes into lark and owl does not go far enough – A distinction is now made between the types wolf, lion, bear and dolphin. And these no longer just 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 lives with our body clock can help our health.
US sleep physician Michael Breus in an expert talk on chronotypes
Every person is different – this is also reflected in their sleeping habits. We spoke to US sleep physician Michael Breus about four different chronotypes among people.
For a long time, our sleep rhythms were mainly differentiated as early risers and night owls, i.e. larks and owls. What didn’t you like about it?
Michael Breus: In my work as a sleep doctor, I repeatedly encountered patients with sleep disorders that were not represented by the two previous chronotypes. The classification of lark or owl simply didn’t go far enough for me. Because it only focuses on one component of sleep: the sleep-wake rhythm. However, the need for a certain amount of sleep, our physiologically determined sleep instinct, had not been taken into account until now. That’s why I added this dimension to my list of questions 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 lions, wolves, bears and dolphins. What characterizes the individual representatives?
The Lion often gets along best and is considered the most successful chronotype. It replaces the previous lark. Leos are very productive and like to take on a managerial role. Your problem: You can hardly bring yourself to go to a longer 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, usually have a creative profession, for example work as authors, actors, musicians. From a social perspective, they are often seen as strange birds, and sometimes as lazy. They are up when the others are sleeping, and vice versa.
Bears In turn, most of them find themselves to be very pleasant people to be around; they usually present themselves in a good mood, almost exuberantly. They like to get their work done quickly, but they don’t always know when their most productive times are and overall they need the most sleep of all types.
As Dolphins Finally, I refer to the group of problem sleepers. Mostly very intelligent, energetic, 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.
Are we helpless at the mercy of biology? Or can everyone tweak the chronobiological clock a little by changing their lifestyle?
Both are true. Our chronotype is determined genetically, and yet we have the ability to change innate patterns. But you have to stick with it every day – just like you have to keep winding or setting a clock. Light therapy, for example, is an effective measure. Active ingredients such as caffeine or melatonin, the sleep hormone, also influence our sleep-wake rhythm. However, nature cannot be completely denied. It would be beneficial to follow the genetically prescribed program as often as possible if this can be combined with work and everyday tasks.
They say that even small changes in everyday life could improve life in accordance with one’s chronotype. What shoots could these be?
There are countless possibilities in very different areas of life. An example: the perfect time to have a discussion with your partner or children. Each type has a “patience peak”. Leos, for example, are already in shape at breakfast to approach a difficult conversation calmly. A bear better postpone the debate until the afternoon, after a good meal. Dolphins and wolves can communicate best quietly in the evening.
If 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 get enough sleep at the right time, no aids are necessary. I used to need up to three cups of coffee a day, but now sometimes a week goes by in which I only drink a single cup. And that’s only because I now know my chronotype and adjust my sleep-wake cycle accordingly. Only the dolphins, who often have a lot of anxious, nervous energy, sometimes find it easier to sleep if they take a calming tea or a herbal preparation to help them.
Which chronotype are you?
I’m a wolf and I think that’s great. Luckily I don’t need a ton of sleep, I go to bed around midnight and get up around 6:30 a.m., even on Sundays. This works perfectly for me.
Reading tips: Don’t know if you’re getting enough hours of sleep every night? Some people can get by on 4 hours of sleep! If you are constantly tired, these tips will help. And what helps against snoring? We reveal that here. We explain here how a power nap works.