According to sleep doctor Michael Breus, if you find out your sleeping type, you will become more energetic and less tired during the day. He studied a group of patients and divided them into four chronotypes: bears, lions, wolves, and dolphins.
He claims that if you experience fatigue and find it hard to wake up in the morning, then you probably don’t follow the daily schedule of your chronotype.
Below we will show you how to organize your day according to your chronotype.
50-55% of all people in the world are bears. They have a stable sleep schedule but they usually don’t feel that they get adequate sleep. On Sunday nights, they stay up late and can’t get into the rhythm during the week.
The main rule: Bears shouldn’t sleep more than 8 hours – even during the weekends.
Daily Schedules for Bears
Morning: 7 – 11 A.M.
• Wake up and exercise for 8-10 minutes.
• Eat a hearty breakfast and drink some coffee. This will help you not to overeat in the evening and the excess calories will give you the necessary energy for the day ahead.
• Plan your day.
Maximum Productivity: 11 A.M. – 6 P.M.
• Do things that demand a lot of concentration and energy first. You’ll complete them faster.
• You will get tired as lunchtime approaches, which is why it’s better to go out for a walk. Bright colors and the sun will wake you up and help to fight drowsiness.
• Have lunch at noon – this will give you energy for the rest of the day.
• By 2 P.M., you might start to feel tired again, so you can arrange meetings and coffee breaks to help you get through the afternoon.
After Work: From 6 – 10 P.M.
• This is the best time for a workout. It’s hard to start, but only at the beginning.
• Have a light dinner after exercise – more protein and fewer carbs.
The End of the Day: From 10 – 11 P.M.
• Bears can stay up late, but they will always feel tired in the morning. This is why it’s best to turn off all your gadgets at around 10 P.M. and go to bed.
15% of people are lions. They can wake up before the sun rises and get 80% of their chores done before most people wake up. However, they struggle to stay energetic throughout the afternoon and evening. They feel tired and can appear bored while hanging out with friends in the evening.
Daily Schedule for Lions
Morning: From 5.30 – 10 A.M.
• Your breakfast should be made up of more protein and fewer carbohydrates.
• After breakfast and before everyone else has woken up, you can meditate or work out.
• You can drink some coffee at around 10 A.M
Maximum Productivity: From 10 A.M. – 5 P.M.
• As you had breakfast 3-4 hours ago, you can have a light break and a healthy snack – cottage cheese, a protein bar, or some yogurt.
• Don’t schedule meetings in the evening as you’ll be tired. Plan all of your meetings in the afternoon.
• You will still have power and energy after lunch. Therefore, you should try to complete as many tasks as you can before 2 P.M.
After Work: From 5 – 9 P.M.
• By 5, you’ll start feeling tired so try to avoid working after this time.
• This is a good time to work out.
• Eat a healthy dinner.
The End of the Day: 9 – 10.30 P.M.
• Thanks to healthy food and exercise, you will have some energy left to spend time with friends.
• You should aim to be in bed by 10 P.M.
15-20% of people belong in this group. They hate mornings, go to bed late, and snooze their alarm in the morning. They’re usually late for work and need to drink 3 strong cups of coffee in order to wake up.
Daily Schedule for Wolves
Morning: From 7.30 AM. – 12.30 P.M.
• Set 2 alarms 20 minutes apart. The first alarm will wake you up and the second one will make sure you get out of bed.
• Go out in the garden or balcony and drink some water.
• If you can, walk to work. This will help you get your head straight.
• At 11 A.M., you can have some breakfast and a coffee.
Maximum Productivity: From 12 P.M. to 8 P.M.
• Postpone all main tasks until 1 P.M. and get involved with the working process slowly.
• At 2 P.M., you’ll be at your productivity peak. Now you should deal with the challenging tasks and make plans.
• At 5 P.M., you should still have some energy left. Take a break and then continue working. This is the perfect time for creative tasks.
After Work: From 8 – 11 P.M.
• After work you can go to the gym.
• Have dinner at around 8 P.M.
The End of the Day: From 10 – 12 P.M.
• It’s easy for you to stay up late, which is why you should turn everything off at 11 P.M. and be in bed by midnight.
10% of people are dolphins. These are neurotic individuals who sleep very restlessly. They usually suffer from insomnia and spend their nights scrolling through their newsfeeds and chatting on the internet.
Daily Schedule for Dolphins
Morning: From 6 – 10 A.M.
• It’s better to start your day with a morning jog and some exercises.
• Take a cold shower to wake yourself up completely.
• Have a balanced breakfast at around 8 A.M. – Carbs and proteins should be in equal amounts.
Maximum Productivity: From 10 A.M. – 6 P.M.
• Drink coffee with less caffeine and in small amounts.
• Your energy peak will be between 10 A.M. and noon. This is the best time to complete your most challenging tasks.
• You’ll start feeling tired after lunch. You should consider a 20-minute walk to clear your head.
• You’ll have enough energy to deal with all your tasks until 6 P.M.
After Work: From 6 – 10 P.M.
• Have a light snack (protein bar, salad, a banana) and go to the gym. However, don’t do strength exercises as they won’t contribute to proper sleep.
• Have dinner at 9 P.M.
• This is a good time to talk to friends and family. You can also solve problems and conflicts during this time.
The End of the Day: From 10 – 12 A.M.
• Take a warm shower or bath, put all your gadgets aside, and read a book at 10 P.M.
• Go to bed at midnight. You might not fall asleep immediately, so you should change positions until you find the most comfortable one.