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Not a Morning Person? You Might Have a Bear Chronotype — Here’s What to Do
Having trouble waking up in the morning? You may have a bear chronotype. Read this to learn how to use your natural sleep and activity patterns to your advantage.
Do all or most of the statements below sound like you? If so, you likely have a bear chronotype schedule.
You need a solid 8 hours of sleep each night to feel refreshed.
You're tempted to hit snooze a few times when your alarm goes off in the morning.
You fight the urge to snack all day long.
Mornings are challenging because you’re groggy and cranky. And yet people insist on interacting with you before you’ve had coffee.
Your sleep chronotype resembles those of the furry sleep-loving mammal, the bear. (As opposed to the insomniac dolphin chronotype schedule.)
Fifty to 55% of the population have bear chronotypes. So, you're in great company. Celebrity bears include Oprah, Stephen King, Arianna Huffington, Jeff Bezos and George Orwell.
In case you aren't familiar with chronotypes, this was conceptualized by sleep doctor Michael Breus, Ph.D. He proposed that human sleep and wake patterns align with 4 animals (bear, lion, wolf and dolphin). And following your chronotype’s schedule has benefits. These include better sleep quality and more energy and productivity.
You'll learn about the pros of being a bear and more in this blog post:
First, let’s take a look at the daily schedule of the bear.
A Day in the Life of a Bear Chronotype
Bears are diurnal. This means these solar-powered creatures are up with the sunrise and sleep with the sunset. Bears enjoy deep sleep in their cozy caves.
After a slow start in the morning, bears will use most of their time searching for food. Hunger doesn’t play a role as much as some may think. A bear will eat as much as it can find.
Like hobbits, no self-respecting bear would miss a second breakfast or elevenses.
Bears are most active in the late morning and early afternoon. But despite those jumbo fangs and massive claws, bears avoid confrontation. They want to focus on doing their bear thing, which is eating.
Now let’s examine how this chronotype translates to your life.
How to Work With Your Bear Chronotype Schedule for Optimal Energy
According to Casper, maintaining a sleep schedule of 11 p.m. to 7 in the morning is ideal for bears(1). But go ahead and hit the snooze alarm once or twice if you’re able. Bear chronotypes need all the help navigating through the morning's groggy haze.
Bear chronotypes need a healthy breakfast to help shake off the brain fog. But avoid carbs. they'll make it worse. Instead, bears should go for high-protein food. Eggs, quinoa, yogurt and breakfast meats are ideal.
It takes time for bears to build momentum. So, use your morning for busy work and scheduling your day. Save your most important tasks and meetings for 10 a.m. to 2 p.m. when your bear energy level is at its peak.
The bear’s foraging instinct is your biggest problem. Those who belong to the bear chronotype are prone to snacking out of boredom. So, keep food out of sight or replace it with healthier options.
Here are more ways to maximize your chronotype’s schedule.
Bonus Tips for a Bear Chronotype Schedule
This chronotype needs to get enough sunlight during the day because of your strong ties to the solar cycle. Take a walk outdoors in the early afternoon. This helps bears get the energy needed to fight that post-lunch energy slump.
On the weekend, bears tend to sleep in or take long naps to catch up on lost sleep. Compromise with your bear instincts by sleeping in for 45 minutes. Limiting this to 1 day of your weekend is ideal. And also, having this chronotype means you need to time your naps to 30 minutes.
A sporadic exercise regimen is another characteristic of this chronotype. Make sure to include workouts in your schedule and stick to them.
Bears, the ideal times for sex are 7 a.m. or 9 p.m.
Remember to follow your body's natural inclinations, bear. This will give you great sleep, energy and optimal productivity.
What sleep mask is best for the bear chronotype schedule?
You already know getting less than 8 hours of shuteye makes you a grumpy bear. This chronotype has a hard time snapping out of grogginess in the morning. Sure, you can hit the snooze button — but not more than twice.
Getting enough zzzs will help the bear shake off the brain fog. And when it comes to sleep, bears and light don’t get along. For complete darkness, real bears hibernate in caves.
And a sleep mask will help you clock in those 8 hours. As a bear, you'll happy-growl through your day with a few snacks in-between.
Wear one for your 30-minute weekend nap. Or that 45 minutes you get to lay in when grumpy bear has had a sleep-deprived week.
We recommend you shop for Manta SLEEP Mask, our original and bestselling product. Who needs a cave when your sleep mask blocks out light 100%?
Bears, when it comes to sleep, light is not your friend (or anyone’s for that matter). For complete darkness, real bears hibernate in caves. Fortunately, you don’t need to when you have a sleep mask that blocks out light 100%.
Now just how does this mask achieve 100% blackout? For one, it's the tapered eye cups. They attach to the head strap with a micro hook and loop closure so bears like you get the perfect fit. Their convex shape puts zero pressure on the eyes (and lashes).
And since they narrow towards the temples, side-sleeping bears won’t feel a lot of bulk. And why is that important? Side sleeping means either side of your face presses against the mattress.
It’s made from modal fabric that’s soft and breathable. And the micro hook and loop closure won’t snag your fur… er, hair.
Don’t let looks fool you. The head strap is durable and made with triple-reinforced elastic. Goodbye, bacon strap!
Thanks to this sleep mask, now you can clap your paws in anticipation of deep and restful sleep.
Do you still have doubts that you have a bear chronotype? Read our post on all 4 animal chronotypes, where you’ll also find our quiz.
Sources:
(1) “How to Find Your Chronotype to Boost Productivity." Casper, casper.com/blog/chronotype/. 17 March 2023.
Disclaimer: The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.