Chronotype FAQ
What is a chronotype?
A chronotype is your natural inclination to sleep and wake at a particular time, and can categorised into three groups: Lions, Bears, Wolves. Though there is much more to chronotypes, in that they predict our typical behaviours, preferred daily rhythms and personality traits, but for those who are new to the term, this is the crux of the concept.
What are the different chronotypes?
There are three specific groups:
Lions - those who like to rise and sleep early - early birds
Bears - those who like to wake and sleep a touch later - those who are somewhere in between
Wolves - those who like to sleep and wake late - the night owls
Where is the Dolphin?
Based on my own research, the Dophin did not reflect the academic evidence around chronotypes. Rather, the academic research
in most cases uses the MEQ: the morningness-eveningness scale, which groups individuals into how morning oriented (Lions) they are,
or evening oriented (Wolves). If they fall in the middle, they are a Bear.
What determines our chronotype?
Essentially, 50% is genetics and 50% is environment - as in, anything EXCEPT your genes.
Specifically, the circadian rhythm genes are the most important, especially PER3: a 2003 study published in the academic journal Sleep found that a longer variant of the PER3 gene results in eveningness (Wolves), whereas a shorter variant correlates with morningness (Lions). Alongside that, the PER1 and PER2 genes strongly correlate with morningness (Lions), while RGS16 and FBXL13 genes have been associated with eveningness (Wolves). Finally, CLOCK (circadian locomotor output cycles kaput): a longer variant correlates with Wolves while a shorter variant is associated with a Lion.
Outside of that, 50% of our chronotype is due to environmental factors; such as age, sex, exercise and dietary patterns, and engagement with sleep saboteurs such as blue light, devices, caffeine, alcohol and sugar.
Can I change my chronotype?
Given that 50% of your chronotype is determined by your environment and behaviour, it’s reasonable to say that yes, you can!
And in fact, throughout the lifespan, it’s likely you will change chronotypes - as above, one of the influencing factors is your age -
which in part explains why most older adults sleep and wake early (the primary chronotype of this age is a Lion), whereas most teens
will wake and sleep late (which, as you probably have guessed, is because most of them are Wolves!).
But outside of age, which is something we cannot control, a major influence of our chronotype is our exposure to sleep sabotuers - things like blue light, devices, sleeping in - have a huge role in when we prefer to wake and sleep.
This is why it’s so important you know these key factors; so you can take control of your life, sleep, and chronotype!
And, while there isn’t a ‘best’ or ‘worst’ chronotype, what is certain is that Wolves typically sleep the least - and are therefore the most likely to suffer the side effects of sleep deprivation: fatigue, brain fog, memory loss, poor productivity, an inability to switch off and anxiety, impaired immunity and weight gain.
On the other hand, Lions statistically sleep the most, and are also most likely to have the best health - recall the 2006 study by Massy University that noted they are 2.5 times less likely than Wolves to report poor health. Further, Lions are characteristically high achievers and in leadership positions.
I say this because you may be thinking - “I don’t like being a Wolf! I don’t want to be foggy and fatigued all the time!”
And if that’s the case, know that by applying sleep strategies and limiting sleep saboteurs, it’s entirely possible to shift from a Wolf to a Lion, should you desire. That said, being a Wolf doesn’t HAVE to come with a lack of sleep or these health problems - really, what matters is what you are doing in your daily routines.
Why is it important we know our chronotype?
Ok so.. I’ll share: If you adapt your sleep strategies to your chronotype, chances are, you’ll see better results in less time.
And, if you feel like you’ve tried everything without success, it may have been because you havent taken this factor into the equation.
I know this because that’s what I’ve done with my private clients, and that’s also what has been shown in clinical research.
Essentially, what a Lion should do in their bedtime routine, timing wise, differs from what a Bear or Wolf should do.
On that vein, that old belief ‘you should go to bed by 10pm, because every hour before midnight is actually worth two!’ - that only applies to Lions - they are the only ones who should go to bed at 10pm! Bears and Wolves should not!
In addition, there are typical behaviours for each chronotype, so if you know yours, you can mediate them before they become a problem.
For example, it’s characteristic of Bears to have a 3pm slump - so if you are a Bear, and you know that this is likely, it would be a good idea to have a healthy snack nearby to prevent you from visiting your local barista for an afternoon espresso.
So - as you can see, knowing your own chronotype is super valuable.
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That said, it’s also extremely helpful to know the chronotype of those around you, as it gives you insight into why they may do certain things.
E.g. If I know you are a Wolf, I probably wouldn’t suggest we catch up for a 6am walk. And, even if we did plan it, I wouldn’t be as annoyed if you cancelled late one night - 6am is the worst time for Wolves - you’re typically exhausted!
It can also help you organise your schedule too: e.g. if you’re looking for help from your partner or a friend, and you know they are a Bear, you know it’s more likely they will say yes in the late morning or early afternoon, compared to if you asked for help in the early morning or evening.
That’s why I love learning about chronotypes, and encourage all of us to do so - it helps us - and those we love - sleep better, feel better, and live better.
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Where can I find out more about chrontoypes?
My book! Bear, Lion or Wolf.
