If you feel slow at a given time of day, it might be a consequence of your Cronotype for sleeping.
The chronotype affects the natural tendency of the body to sleep or wake up, according to the sleeping foundation.
Knowing and adjusting an ideal schedule for your sleeping chronotype could improve your vacation and help you perform your daily tasks more effectively, say sleeping experts.
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“Your chronotype or natural sleep tendency, refers to your natural preferences to feel awake or drowsy at different times of the day,” Dr. Anne Marie Morse, pediatrician Sleeping doctor In Pennsylvania, he told Fox News Digital.
There are four main types of sleeping chronotypes: bear, wolf, lion and dolphin.
There are four main types of sleeping chronotypes: bear, wolf, lion and dolphin. (East)
Genetics, age, geography and a circadian body rhythm (its inner 24-hour hour) can determine someone’s chronotype, according to a report of sleeping fund.
In addition to sleeping quality, chronotypes can also affect appetite, exercise and body temperature.
Breaking of chronotypes
Dr. Michael Breus, Dr. Sc., Sleeping Specialist with a Certificate in Los Angeles, first introduced four chronotypes based on sleeping patterns and awake Certain animals.
“We talked about early birds and night owls, but I broke them further into four categories based on other animals,” he told Fox News Digital.
“Your chronotype or natural sleep preference refers to your natural tendencies to feel awake or dormant at different times of the day.”
“Each of these four chronotypes is defined by specific productivity windows during which they function and work at best … at different times of the day.”
Lion
Individuals considered to be the chronotype of lions usually wake up early (around 6 o’clock in the morning), are more productive in the morning and would rather sleep around 1:30 pm, Breus reports on his website.
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Their energy begins to descend in the early evening and they can fight with socializing at night, according to Breus’s report. Sleeping time is usually about 10pm
It is estimated that 15% of individuals belong to this chronotype.
Bear
Bear Kronotype wakes up with the sun around 7am, functioning well during traditional working hours between 10am and 2pm, and does not fight with the attendance of evening social activities.
Wolf chronotypes are similar to “night owls”. As the day decreases, the energy level of these individuals increases. (East)
This chronotype preferred to go to bed at about 11 o’clock, according to a report of the sleeping foundation.
Bears make up about 55% of individuals.
Wolf
Wolf chronotypes are similar to “night owls”. As the day decreases, the energy levels of these individuals are turning to the preferred sleep around midnight, Breus said in his report.
People in this category usually wake up around 7:30 in the morning, are feverish and the most productive in the morning between hours from 1 and 5pm, according to sleeping fund.
About 15% of people are considered to be this chronotype.
Dolphin
Those in the dolphin chronotype are usually light sleeper, hard to get off before bedtime and rarely follow a consistent sleep schedule, several sleeping experts for Fox News Digital said.
Dolphins wake up around 6am, the most productive are between hours from 3pm and 7pm, and they go to bed around 11:00 pm
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“Those who have a dolphin chronotype have difficulty monitoring any sleep schedule due to disorders such as noise and light,” Morse told Fox News Digital. “Productivity is the best in the late morning until the early afternoon.”
People who struggle with insomnia are often the chronotypes of the dolphins, according to Morse.
Nearly 10% of individuals fall into this category.
How to determine your chronotype
To determine your chronotype, a sleeping foundation recommends considering sleeping preferences, energy levels during the day and when you Eat your meals.
Questionnaires such as the Questionnaire for the Morning Evening (MEQ) and Munich Chronotype Questionnaire (MCTQ) can help determine someone’s chronotype.
Understanding your chronotype mode can help you sleep better at night and feel more refreshed during the day, experts say. (East)
Breus also developed an internet quiz with a chronotype on spaydoctor.com to help individuals determine whether they are a bear, wolf, lion or dolphin.
Understanding your chronotype mode can help you sleep better at night and feel more refreshed during the day, Breus states.
Adaptation of the schedule on the basis of a chronotype
Once you have determined your chronotype, Breus recommends adapting daily activities based on a period of peak energy and productivity.
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“If you often experience bad sleeping quality despite sleeping all night, you may be working against your chronotype,” he said.
Morse recommends that people to schedule important tasks at a time when they naturally feel awake and adjusting the sleep time to fit their Natural sleep patternsInstead of “triggering” schedules that do not fit their chronotypes.
After determining your chronotype, experts recommend adjusting daily activities based on a period of peak energy and productivity. (East)
For example, an individual who is categorized as a lion should try to solve large projects, important meetings or social activities earlier in the morning, when their tendency is to be most energy and productive, the expert said.
Because they are usually early breeding, Morse said the lions should establish early sleep to ensure that they are sleeping enough. Also advised lions to avoid large meals or rigorous exercise In a late evening, which could delay the dream.
“If you are a naturally late rise, or a wolf chronotype, forcing you to wake up too early, it can lead to a lack of sleep.”
“If you are a naturally late rise, or a wolf chronotype, forcing yourself to wake up too early, it can lead to a lack of sleep and could adversely affect health,” Morse told Fox News Digital.
“Wolves are the most productive afternoon, so they range from big morning plans for optimal performance.”
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Morse also suggested that Wolf chronotypes sleep in cold, dark and quiet bedrooms, using darkened sleeping curtains or sleeping mask to block the lights early this morning.
Since dolphin chronotypes usually do not follow the place of sleep, Morse recommends that the priority to go to bed and in the same time be every day, even on weekends.
The American Academy of Sleeping Medicine recommends that you get at least seven hours of sleep at night to support overall health and well -being. (East)
“If you have difficulty falling asleep or sleeping at night, try to avoid soaking during the day and avoiding the screen time at least 30 minutes to an hour before bedtime,” he suggested.
For those who fall into a bear chronotype, Morse proposes to get getting exposure to sunlight Immediately after waking up in the morning. In the case of an afternoon fall, it is recommended that you decide to take a short nap at about 2pm instead of reaching for caffeine.
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If the daily obligations are disturbed by the adherence to the ideal sleep schedules, Morse said that the best step is to try to achieve better reconciliation.
Regardless of the chronotype, the American Academy of Medicine Recommendation to get at least seven hours of sleep per night in order to support as a whole health and well -being.
