Circadian Rhythm Chronotype

Circadian rhythm chronotype — is this a thing? Or is it two different concepts? Read this blog post to find out.

We’ll answer you right off the bat. Circadian rhythm and chronotypes are two separate things. But they work together to regulate your body’s sleep-wake cycle.

That said, let’s examine what both are in this blog post. We’ll also focus on how your chronotype influences different aspects of your health overall.

Here’s what this article covers:

Table of Contents

• Chronotype and Circadian Rhythm

• Chronotype In Focus

• Chronotypes: Lions, Bears, Wolves and Dolphins

• Sleep Quality and Chronotype

• Chronotype and Energy Levels

• What’s the Link Between Chronotype and Productivity?

Chronotype and Circadian Rhythm

What’s the Difference Between Chronotypes and Circadian Rhythm?

A chronotype is your body’s inherent tendency to be alert or sleepy at specific times throughout the day and night. Some people wake up in the morning ready to take on the day. Meanwhile, others find that they’re most energetic at night. And some are in between these two extremes.

Circadian rhythm, on the other hand, is the internal body clock that influences your sleeping and waking patterns throughout a 24-hour cycle. It also determines when you get hungry and your body’s temperature. And it’s also what drives your chronotype.  

Chronotype Genetics and Circadian Rhythm

External elements like light exposure can influence your circadian rhythm. But your chronotype is pretty much unalterable, thanks to your genetic makeup.

Studies have identified a correlation between the PER3 circadian clock gene and an individual's chronotype. It may determine whether you’re more inclined towards being a morning or night person.

A question often on people’s minds is: “Can you change your chronotype?” Well, the genetic factor we mentioned earlier emphasizes the challenge of altering one's chronotype. It’s in your genes. On the other hand, your circadian rhythm is more trainable.

Circadian Rhythm, Chronotype and Well-being

Your chronotype and circadian rhythm don't just influence your sleep patterns and efficiency. They're also major contributors to your overall health.

Having a daily routine that's aligned with your chronotype can result in enhanced psychological well-being, a stronger immune response, and a mood boost, to name a few perks.

Meanwhile, a study published in the National Library of Medicine says certain factors can disrupt your circadian rhythm. These include biological elements, shift work, jet lag and blue light from devices.

When your circadian rhythm is out of sync, you might experience fatigue. Also, a lack of coordination, and a harder time focusing and retaining information. Consistent sleep deprivation and a disrupted circadian rhythm can compromise your health. Your risk for obesity, diabetes, mood disorders and cardiovascular disease is higher⁽¹⁾.

Chronotype In Focus

The link between your chronotype and your sleep routine is real. Your chronotype dictates the hours of the day you're more energetic and alert. It also determines when you naturally feel sleepy.

For instance, those with a lion chronotype will wake up early and feel most productive early in the day. On the other hand, someone with a wolf chronotype prefers to sleep in and is most efficient in the late afternoon or evening.

When your daily schedule matches your chronotype, you’ll likely have good sleep quality and optimize your peak energy levels. But if they aren’t in sync, you may have to deal with subpar sleep. Not to mention feeling tired during the day with a noticeable drop in productivity.

Now let’s move on to the different types of chronotypes.

Chronotypes: Lions, Bears, Wolves and Dolphins

You’re probably already familiar with the terms: “early bird” and “night owl.” But chronotypes are a bit more complex.

Dr. Michael Breus broadened the concept of chronotypes into 4 categories in his book The Power of When. And later on the website Sleep Doctor⁽²⁾. He named each one after an animal that displays similar sleeping habits.

Let’s take a look at each one in detail.

Lions

Those with the lion chronotype schedule are typically early risers. They’re most productive before 10 a.m. and their energy dips after 8 p.m. An ideal schedule for a lion is to hit the sack at 10:00 p.m. and get up at 5:30 a.m.

They’re charismatic and are made for leadership jobs. They also prioritize their health and are often exercise buffs.

Bears

Just like their animal counterparts, those with the bear chronotype schedule have a sleep and wake routine that’s aligned with the sun. They need 8 hours of sleep to function at their best.

Their peak productivity is late morning. This is fueled by a good meal. (Bears love to snack, by the way.) And when a bear’s energy levels start to dip after lunch, a brisk walk outdoors helps.

Wolves

Also known as “night owls,” those with a wolf chronotype schedule are most energetic at night and like to stay up until the wee hours. Wolves have it tough because most of the world operates in earlier hours.

They benefit from 30-minute naps to give them fuel for when they’re most active. Ideally, they should get most of the heavy lifting for work done the night before. And save their easier tasks for the daytime.

Dolphins

Those with a dolphin chronotype schedule are known for their erratic sleep patterns and are typically light sleepers. Many of them have insomnia.

Dolphins have a difficult time drifting off. Their minds don’t stop even when they’re ready to turn in. That’s why a relaxing pre-bedtime routine is a must.

Their ideal sleep-wake schedule is 11:30 p.m. to 6:30 a.m. But honestly, they should catch some zzzs when they’re sleepy. Hitting the snooze button is a no-no, too.

But did you know that others find themselves a combination of these chronotypes? For more information, read our article on the hybrid chronotype schedule.

Curious to know your chronotype? There are surveys and tests on the Internet, especially the one created by Dr. Michael Breus on Sleep Doctor⁽³⁾. These take into account elements like your sleep patterns, changes in your energy levels throughout the day, and aspects of your circadian rhythm.

Sleep Quality and Chronotype

Understanding your chronotype can pave the way for an upgrade in your sleep quality. Working with your chronotype instead of against it, ensures you're functioning in sync with your body’s natural rhythms.

This synchronization can result in better sleep quality, boost your daytime energy levels, and promote your wellness overall.

Chronotype and Energy Levels

Your chronotype does more than simply decide when you go to sleep and wake up. It influences your energy highs and lows during the day.

Knowing your body’s rhythms allows you to plot out your most challenging tasks for when you’re most energetic. Alternatively, your less demanding ones for when your energy dips.

What’s the Link Between Chronotype and Productivity?

As we mentioned earlier, understanding your chronotype helps you maximize productivity. It allows you to time your tasks to align with your energy peaks.

For example, if you identify as a lion, your productivity typically spikes in the early morning hours. However, if you're more of a wolf, your productivity levels are likely highest during the late afternoon or evening.

Understanding your chronotype can provide valuable insights into your daily patterns and how you can optimize them. Whether you're a lion, bear, wolf, or dolphin, embracing your unique chronotype can empower you to live a healthier, more productive, and more fulfilled life.

Understanding your circadian rhythm and chronotype can be a game-changer in your quest for a healthier, happier, and more balanced life. Remember these 2 aren’t the same. But both work together to keep your sleep-wake schedule balanced.

Let us know if this article helped you understand what a circadian rhythm and chronotype is. And if it was useful in helping you harness the power of your chronotype. Drop a comment below.

Sources:  

(1) “Chronotype, circadian rhythm, and psychiatric disorders: Recent evidence and potential mechanisms” National Library of Medicine, www.ncbi.nlm.nih.gov/pmc/articles/PMC9399511/. Accessed 22 December 2023.

(2) Sleep Doctor, sleepdoctor.com. Accessed 22 December 2023.

(3) “Take the chronotype quiz” Sleep Doctor, sleepdoctor.com/sleep-quizzes/chronotype-quiz/. Accessed 26 December 2023.

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