What are chronotypes?

Have you ever noticed how your energy and productivity fluctuate throughout the day and don’t necessarily correlate with the people around you? 

 
Perhaps you manage to work out, eat breakfast, and fire off emails before your partner wakes up. Maybe you have your best ideas in the evening while everyone else unwinds for bed? 
 
These differences could be down to your chronotype – an inherent preference for wakefulness and sleep.
 

What is a chronotype?

 
A chronotype is a fascinating concept that explains why some people are morning people and why others are night owls. Your chronotype determines when you naturally feel most awake and alert, as well as when you're most likely to feel tired and need to sleep. 
 
Aside from influencing the sleep-wake cycle, chronotypes can also affect productivity, appetite, and behaviour.  
 
Understanding your chronotype can help you better plan your daily activities, use your time more efficiently, and empower you to support your wellbeing. 
 

What influences chronotypes?

 
Chronotypes are closely related to the circadian rhythm, the body’s internal master clock that controls the sleep-wake cycle. But unlike the circadian rhythm, which is regulated by light exposure, chronotypes are mainly influenced by genetics, specifically the length of the PER3 gene (1). 
 
Scientists have hypothesised that chronotypes may have evolved from a need to survive in hunter-gathering times. Having a diverse range of chronotypes within a tribe meant that there was always someone to watch for danger and predators (2). 
 

How many chronotypes are there?

 
The four chronotype characteristics are Lion, Bear, Wolf, and Dolphin. Each exhibits different sleeping preferences, meal timings, and energy levels throughout the day. 
 

Lion 

 
Making up 15% of the population, Lions love getting up at dawn and sticking to regular early bedtimes. Lions are natural morning ‘hunters’, ready to seize the day as soon as they wake up. They’re most productive before lunch but can feel exhausted by the afternoon. 
 
A typical Lion schedule may look like waking up at 5 am, working diligently between 8 am and 12 pm, and heading to bed around 9 pm. 
 

Bear

 
The Bear is the most common chronotype, describing 55% of the population. Bears align with the solar schedule, getting up when the sun rises and going to bed when it sets. Bears are social animals and best suited to traditional office hours. In fact, most of modern society has adapted to the needs of a Bear chronotype. 
 
A Bear may rise at 7 am, work most productively between 10 am and 2 pm, and go to bed around 11 pm. 
 

Wolf

 
True ‘night owls’, Wolves are thought to make up 15% of the population. Wolf chronotypes tend to be mid-morning risers and enjoy going to bed late. Wolves are night-time ‘hunters’ and feel most productive in the late afternoon and evening. However, due to their nocturnal preferences, many Wolves struggle to live in a 9-5 Bear-driven society. 
 
Wolves may get out of bed at 9 am, achieve their best work between 1 pm and 5 pm, and head to bed around midnight.
 

Dolphin 

 
Representing 10% of the population, dolphin chronotypes often describe people who struggle with insomnia. Dolphins are sensitive sleepers. They struggle to fall and stay asleep and wake up during the night. 
 
A typical Dolphin schedule may look like waking up at 6 am, working productively between 3 pm and 7 pm, and going to bed around 11 pm. 
 

Which chronotype am I?

 
If you’re unsure which chronotype suits you most, don’t worry. This is just a general guide; there will always be variations. Plus, studies suggest chronotypes can also fall on a spectrum, so it’s possible to be in between types (3). 
 
Sometimes, it can help to ask yourself the following questions to gauge what kind of sleeper you are. 
 

• Do you feel better when you wake up early or sleep in? 

• When do you get the most work done during the day? 

• When do you feel most creative?

• What time would you go to bed if you were free to choose any time – and there were no consequences? 

 
Even with a loose understanding of your chronotype, you will find it easier to work with your natural rhythms, optimise your sleep schedule, and achieve the best rest possible each night. 
 
You can read more about improving your sleep hygiene here. 
 

Can chronotypes be changed?

 
Most scientists agree it’s almost impossible to change or retrain your chronotype. That said, it may shift a little throughout your lifetime, as age can influence chronotypes, too (4). 
 
Generally speaking, most children have Lion and Bear chronotypes, meaning they rise early and sleep early. However, this often evolves during adolescence when they become Wolves and Dolphins. After 20, chronotypes start to settle down to their natural biological place. 
 
Since you can’t change your chronotype, the next best thing is adapting to it. If you feel revved up in the morning, take advantage of your natural energy ‘high’ and complete high-priority tasks before lunch. On the other hand, if you’re more inspired in the evening, set aside enough time to tackle creative projects and personal pursuits when you’re at your peak. 
 
No matter your chronotype, working with your body’s internal clock – rather than against it – will support your health, happiness, and productivity. Remember, be kind to yourself and listen to your body – it knows what it needs.  
 

Find out more 

 
If you found this guidance on chronotypes useful, you can find similar guidance on our dedicated Sleep Health Hub. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
 
^{*Subject to cookie consent}

References:

1. Simon N Archer, Donna L Robilliard, Debra J Skene, Marcel Smits, Adrian Williams, Josephine Arendt, Malcolm von Schantz. (2003) "A Length Polymorphism in the Circadian Clock Gene Per3 is Linked to Delayed Sleep Phase Syndrome and Extreme Diurnal Preference." Sleep. 26(4):413-415.

2. Samson DR, Crittenden AN, Mabulla IA, Mabulla AZP, Nunn CL. (2017) "Chronotype variation drives night-time sentinel-like behaviour in hunter-gatherers." Proc Biol Sci. 284(1858):20170967.

3. Roenneberg T, Kuehnle T, Juda M, Kantermann T, Allebrandt K, Gordijn M, Merrow M. (2007) "Epidemiology of the human circadian clock." Sleep medicine reviews. 11(6):429-438.

4. Fischer D, Lombardi DA, Marucci-Wellman H, Roenneberg T. (2017) "Chronotypes in the US - Influence of age and sex." PLoS One. 12(6):e0178782.

Related Posts