{"id":6945,"date":"2020-06-29T10:57:07","date_gmt":"2020-06-29T08:57:07","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=6945"},"modified":"2020-06-29T10:57:07","modified_gmt":"2020-06-29T08:57:07","slug":"what-is-your-chronotype","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/what-is-your-chronotype\/","title":{"rendered":"What Is Your Chronotype and How Does It Affect Your Sleep?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Although the <\/span><span style=\"font-weight: 400;\">circadian rhythm<\/span><span style=\"font-weight: 400;\"> determines our sleep-wake cycle, variations between each <\/span><span style=\"font-weight: 400;\">internal body clock<\/span><span style=\"font-weight: 400;\"> make us all different. Sometimes, we may have the weird feeling that we\u2019re on a different schedule than everyone around us, or no matter how many hours of sleep we get, we cannot feel awake before noon. These differences determine our chronotype.<\/span><\/p>\n<h2><b>What Is Your Chronotype<\/b><b>?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In zoological terms, it denotes the times when animals engage in specific activities, including sleep. Therefore, while a nocturnal animal\u2019s most dynamic activities are observed during the night, diurnal animals, including humans, are active during the day and sleep at night. Thus, our chronotype determines not only our sleep patterns but also our daily activities, including eating, working, and even having sex. It could be defined as our body\u2019s natural \u201ctimeline\u201d during the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The concepts of <\/span><span style=\"font-weight: 400;\">circadian rhythms and chronotypes<\/span><span style=\"font-weight: 400;\"> are relatively new, with the terms being used in the mid-nineties by scientists who studied the daily cycles of wakefulness and sleep. Chronotype describes each person\u2019s natural biological rhythm, which in itself dictates when they\u2019re most active and when they need to rest. Each of us has our own habits, and our physiological rhythm determines the optimal time for specific activities:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Productivity and concentration<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Physical activity and sports<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Creativity<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The need for rest and how much sleep is needed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our asleep and awake hours<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Why do we <\/span><span style=\"font-weight: 400;\">define chronotype<\/span><span style=\"font-weight: 400;\"> as a separate term? For thousands of years, man has followed the same rhythm: wake up to the sunrise, hunt, socialize, and fall asleep when evening comes. However, the current technological reality is changing our natural setting too quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today we go against our basic needs\u2014we take into consideration the clock and our work, and we live in artificial lighting, stay awake long after sunset, and work in shifts. Over the last 100 years, there\u2019ve been tremendous changes to our natural daily routine, forcing us to adapt in completely different ways. This adaptation also requires us to develop the right sleep chronotypes for our needs.<\/span><\/p>\n<h2><b>How Many Chronotypes Are There<\/b><b>?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">What animal are you according to your biological clock? Chronotype is a characteristic of the <\/span><a href=\"https:\/\/disturbmenot.co\/what-is-the-circadian-rhythm\/\"><span style=\"font-weight: 400;\">circadian rhythm<\/span><\/a><span style=\"font-weight: 400;\">, specific to each person. A correct interpretation of your biological clock and chronotype can help you adjust your ideal daily routine. You\u2019ll sleep better, work more productively, and know how to choose the best time to study, relax, or work out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Previously, people were divided into three classical chronotypes\u2014<\/span><span style=\"font-weight: 400;\">night owl<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">morning lark<\/span><span style=\"font-weight: 400;\">, and a mix of the two are considered the <\/span><span style=\"font-weight: 400;\">most popular chronotypes<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b>Night Owls<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Night owls have some difficulty waking up in the morning. Usually, after getting up early, owls feel tired. An owl\u2019s peak activity is typically from 19:00 to 21:00. The best time for this chronotype to work happens only late in the evening or at night. In the afternoon, owls can be slow and phlegmatic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a good idea for them to play sports or work out from 14:00 to 17:00 or from 19:00 to 21:00. For the <\/span><span style=\"font-weight: 400;\">nocturnal chronotypes<\/span><span style=\"font-weight: 400;\">, snacks and lunch are also quite late. Breakfast is usually around 11:00, lunch at 16:00. Planned work with early meetings is highly inconvenient for the owl chronotype and can cause serious sleep problems.<\/span><\/p>\n<h3><b>Early Birds or Morning Larks<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The early birds easily wake up at six in the morning and feel great. The high activity of this chronotype continues from the moment of waking up through noon. From 12:00 to 16:00, their activity decreases slightly and again increases from 17:00 to 19:00. Considered a diurnal example of the <\/span><span style=\"font-weight: 400;\">sleep chronotypes<\/span><span style=\"font-weight: 400;\">, by nine o\u2019clock in the evening, larks are often exhausted and ready to sleep. The best time for the morning meal is 7:00, for lunch, 12:00, and for dinner, 19:00.<\/span><\/p>\n<h3><b>The Hybrid: Pigeons<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This is the perfect mutant, a hybrid of early larks and night owls, as fantastic as Spiderman\u2014although statistics say they represent about 30% of all people. They wake up easily in the morning and fall asleep in the evening. Vigorous and agile throughout the day (no marked ups and downs of activity), they can exercise and eat at any time. Pigeons are more adaptable than other <\/span><span style=\"font-weight: 400;\">types of chronotypes<\/span><span style=\"font-weight: 400;\"> to the generally accepted work schedule and the contemporary rhythm of life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019ve been persistent assertions that the morning person is superior to the <\/span><span style=\"font-weight: 400;\">night person<\/span><span style=\"font-weight: 400;\">. However, it was proved that night owls are just as creative and productive as morning larks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only do both of these types run on different schedules, but there are more complex chronotypes.<\/span><\/p>\n<h2><b>What Are the 4 Chronotypes?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to the chronotype, which has long been known to many, there\u2019s another way to define people according to dissimilarities in the circadian rhythm. Clinical psychologist and specialist in the treatment of sleep disorders Michael Breus offers an expanded classification of human chronotypes, which is more like a zoo.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Breus\u2019 theory, after taking a <\/span><span style=\"font-weight: 400;\">chronotype test<\/span><span style=\"font-weight: 400;\">, all humans can be divided into four species: bears, wolves, dolphins, and lions, depending on the characteristics of their individual biological clock. In addition to the existing classifications, sleep experts also divide people into these four chronotypes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Author of <\/span><a href=\"https:\/\/thesleepdoctor.com\/products\/books\/bestselling-books\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">The Power of When<\/span><\/i><\/a><span style=\"font-weight: 400;\">, Dr. Breus claims that if you <\/span><span style=\"font-weight: 400;\">find your chronotype<\/span><span style=\"font-weight: 400;\">, you\u2019ll have the power to harness your most energetic times of the day. This helps people define when to make an important decision, eat, work out, have sex, or sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, one\u2019s chronotype is defined according to their genetic propensity for sleep. The <\/span><a href=\"https:\/\/ghr.nlm.nih.gov\/gene\/PER3\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">PER3 gene<\/span><\/a><span style=\"font-weight: 400;\"> is explicitly linked to the circadian rhythm and the internal biological clock. <\/span><span style=\"font-weight: 400;\">Chronotype genetics<\/span><span style=\"font-weight: 400;\"> show that longer PER3 genes are associated with early rising and the need for at least seven hours of sleep to feel good, whereas shorter genes are tied to the late risers who need less sleep overall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As our sleep-wake cycle is somewhat genetically predetermined, don\u2019t worry too much if you feel lazy or unmotivated early in the morning. You just need to understand these <\/span><span style=\"font-weight: 400;\">Michael Breus chronotypes<\/span><span style=\"font-weight: 400;\"> and start your day at a different time than your peers if you want to be your most productive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to sleep expert Michael Breus, if we determine what our sleep type is, we can increase our efficiency and take advantage of our full life potential. Based on his observations and by summarizing various human habits and personality traits, Dr. Breus identified these four chronotypes:<\/span><\/p>\n<h3><b>Bear Chronotype<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Most people belong to this type\u2014about 50%\u201355% of us. People in the group are open, balanced, and optimistic. They like to sleep but rarely get enough sleep, meaning they need more hours to rest. However, because they get up early and fall asleep quickly, the <\/span><span style=\"font-weight: 400;\">bear chronotype daily schedule<\/span><span style=\"font-weight: 400;\"> is stable. Still, if you belong to this chronotype, try to catch up with more rest and sleep on weekends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bears are most effective in the middle of the day, which is when their energy levels rise. It\u2019s worth it to do light work-outs in the morning (sometime between 7:00 and 11:00), which will help you get up to speed faster. A healthy <\/span><span style=\"font-weight: 400;\">bear chronotype diet<\/span><span style=\"font-weight: 400;\"> should contain a nutritious and healthy breakfast, but don\u2019t forget to have <\/span><span style=\"font-weight: 400;\">a cup of coffee<\/span><span style=\"font-weight: 400;\">. This will reduce the risk of overeating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For bears, their maximum work capacity is observed between 11:00 and 18:00. First, deal with those things that require more strength and concentration. To keep your energy levels regular, it\u2019s essential to take frequent breaks. Daylight and sunshine will repel drowsiness. However, at about 14:00, your brain might begin to get tired. It helps to drink a cup of tea and eat some raw nuts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the ideal <\/span><span style=\"font-weight: 400;\">bear chronotype schedule<\/span><span style=\"font-weight: 400;\">, the best time to learn something new or work out is right after work, between 18:00 and 22:00. It will be challenging to get started, but you will quickly catch on to the process. Diet-wise, dinner should include more protein and fewer carbohydrates. To stay fresh the next day, don\u2019t stay up late, and go to sleep between 22:00 and 23:00 each day.<\/span><\/p>\n<h3><b>Lion Chronotype<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The lion wakes up early, sometimes even before sunrise, and falls asleep easily. Also, lions sleep deeply. They\u2019re people with realistic views on life, pragmatic, and positive. They experience tiredness in the late afternoon and are most active before noon. Although they can do 80% of their work before most people wake up, they\u2019re often unable to conserve their energy until the evening and sometimes get bored with friends. Of the different <\/span><span style=\"font-weight: 400;\">chronotypes<\/span><span style=\"font-weight: 400;\">, those with these <\/span><span style=\"font-weight: 400;\">characteristics<\/span><span style=\"font-weight: 400;\"> only amount to 15% of the population.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the morning, between 5:30 and 10:00, it\u2019s best to start the day with a high-protein and low-carbohydrate breakfast. By 10:00, you can have a nice cup of coffee. Fitness or <\/span><a href=\"https:\/\/disturbmenot.co\/meditation-for-insomnia\/\"><span style=\"font-weight: 400;\">meditation<\/span><\/a><span style=\"font-weight: 400;\"> could also be beneficial. Don\u2019t forget to have an intermediate meal\u2014a little cottage cheese, a protein bar, yogurt, etc.\u2014three or four hours after breakfast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have the <\/span><span style=\"font-weight: 400;\">lion chronotype<\/span><span style=\"font-weight: 400;\">, you should know that your maximum work capacity is from 10:00 to 17:00. This is the best time to dive into work. Arrange business meetings after noon as you will feel the most energized at this time. Work intensely before 14:00, then move on to lighter tasks after 15:00.<\/span><\/p>\n<h3><b>Wolf Chronotype<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The wolf likes to sleep late and fall asleep in the wee hours after midnight. This chronotype is most active and creative in the evening. Wolves are impulsive and artistic, but also pessimistic, and often change their mood. This chronotype accounts for 15%\u201320% of people. They hate mornings, go to bed late, and drink lots of coffee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><span style=\"font-weight: 400;\">wolf chronotype daily schedule<\/span><span style=\"font-weight: 400;\"> is challenging. Often they need to set two alarms to be able to wake up. Usually, this process can start as early as 7:30 and last until noon. For them, it is recommended to start the day with a glass of water. In the morning, go out to the terrace to breathe in the air or spend time with your pet, and of course, drink coffee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are a <\/span><span style=\"font-weight: 400;\">chronotype wolf<\/span><span style=\"font-weight: 400;\">, your ideal work hours are between 12:00 and 20:00. A useful tip for the wolves is to postpone any important work until 13:00. After that, slowly ease into any major problem solving and more complex tasks. By 14:00, you\u2019ll be at the top of your performance, and by 17:00, you\u2019ll be full of energy. Make sure your lunch is light and that you have a small healthy afternoon snack. In a <\/span><span style=\"font-weight: 400;\">wolf chronotype schedule<\/span><span style=\"font-weight: 400;\">, the afternoon is also a good time for creative tasks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a wolf, the hours after work (from 20:00 to 23:00) can be spent on sports, <\/span><a href=\"https:\/\/disturbmenot.co\/beauty-industry-statistics\/\"><span style=\"font-weight: 400;\">beauty procedures<\/span><\/a><span style=\"font-weight: 400;\">, or other forms of self-care. Dinner should be light. And try to get to bed no later than 23:00.<\/span><\/p>\n<h3><b>Dolphin Chronotype<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">About 10% of people belong to this chronotype. The dolphin gets up early in the morning but falls asleep hard and often suffers from insomnia. Dolphins are productive all day long but feel tired if they don\u2019t get enough rest the previous night. Even so, the <\/span><span style=\"font-weight: 400;\">chronotype dolphin<\/span><span style=\"font-weight: 400;\"> wakes up quickly. Dolphins possess a nervous personality; they are perfectionists and do not like to take risks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The dolphin\u2019s daily routine starts between 6:00 to 10:00 in the morning. This time is suitable for light athletic activities, followed by a shower to help them wake all the way up. For the <\/span><span style=\"font-weight: 400;\">dolphin chronotype<\/span><span style=\"font-weight: 400;\">, the <\/span><span style=\"font-weight: 400;\">perfect day<\/span><span style=\"font-weight: 400;\"> starts at 8:00, with a balanced breakfast of good carbohydrates and proteins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The maximum work capacity for this chronotype is from 10:00 to 18:00. However, the hours between 10:00 and 12:00 are characterized as this chronotype\u2019s most efficient\u2014so it\u2019s the best time to work on more challenging tasks. Outdoor walks at lunchtime would be very refreshing. For the typical <\/span><span style=\"font-weight: 400;\">dolphin chronotype schedule<\/span><span style=\"font-weight: 400;\">, your energy levels may drop in the afternoon, but your strength will return by the end of the workday.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By 18:00, you should again have the acuity to handle essential tasks. By this time of day, it\u2019s a good idea to have a light dinner, work out, and maybe meet with friends. By 22:00, take a hot bath or read a book, but go to bed no later than midnight.<\/span><\/p>\n<h2><b>Can You Change<\/b><b> Your <\/b><b>Chronotype?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Shifts between different chronotypes are possible but not desirable since you might not perform as well as you would if you follow your body\u2019s natural needs and habits. However, there\u2019s a continuum across each of the four chronotypes, where degrees of differences in each individual may allow for some crossover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your defined chronotype doesn\u2019t match with your personality, habits, and lifestyle, you\u2019re probably a hybrid chronotype. This is especially true for the <\/span><span style=\"font-weight: 400;\">chronotype bear<\/span><span style=\"font-weight: 400;\"> because almost half of the population belongs to this large group\u2014thus incorporating a wide variety of preferences, drives, and personality traits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Early bears and late bears are those who overlap with the morning-centric lions or night-centric wolves, respectively. The presence of a concomitant sleep disorder, such as <\/span><span style=\"font-weight: 400;\">insomnia<\/span><span style=\"font-weight: 400;\">, can classify the bear with a light-sleeping dolphin. Combined <\/span><span style=\"font-weight: 400;\">chronotypes <\/span><span style=\"font-weight: 400;\">like the <\/span><span style=\"font-weight: 400;\">dolphin<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">bear<\/span><span style=\"font-weight: 400;\"> also suffer from a restless sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although chronotypes reflect a person\u2019s individual genetic and biological identity, chronotypes can transition into new ones at specific points in our lifespan. As children, we are mostly lions, and we then change to wolves. When we grow up, we\u2019ll likely become bears, lions, or dolphins, and this will last for decades. However, even after the age of 65, certain chronotypes can transform again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you can take this <\/span><a href=\"http:\/\/www.chronoquiz.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">chronotype quiz<\/span><\/a><span style=\"font-weight: 400;\"> if you\u2019re still wondering about your chronotype. This will give you the opportunity to harness all the advantages of your chronotype\u2014even if it\u2019s not what you expected\u2014and it can help you avoid all of the potential disadvantages. Some additional information, such as your parents\u2019 chronotype, your energy level, your body temperature, etc., can also help you discover your chronotype.<\/span><\/p>\n<h2><b>Chronotype Questionnaire<\/b><b> and Sleep Disorders<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Sometimes, a person\u2019s chronotype can interfere with their daily life, suggesting there\u2019s a <\/span><a href=\"https:\/\/disturbmenot.co\/circadian-rhythm-disorder\/\"><span style=\"font-weight: 400;\">circadian rhythm sleep disorder<\/span><\/a><span style=\"font-weight: 400;\">. Advanced sleep phase syndrome and delayed sleep phase syndrome are the most common examples of these disorders, which include waking up too early or too late due to a shifted circadian rhythm. The good news is that if these people get enough sleep, they won\u2019t experience any health problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the standard <\/span><span style=\"font-weight: 400;\">chronotype definition<\/span><span style=\"font-weight: 400;\"> includes a person\u2019s daily functions and well-being, which can also be hampered in some cases. Working based on the time frame demanded by your employer or attending social events that don\u2019t correspond with your chronotype\u2019s energy peaks can induce so-called social jet lag. This is a chronic contrast to <\/span><span style=\"font-weight: 400;\">real jet lag<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any chronotype can accompany a sleep disorder that affects a person\u2019s behavior and performance. For example, dolphins are prone to insomnia and restless sleep. Sometimes it\u2019s challenging to determine real insomnia in the bears who wake up too early or the wolves who go to bed too late. However, the disturbed sleep patterns associated with these <\/span><span style=\"font-weight: 400;\">sleep chronotypes<\/span><span style=\"font-weight: 400;\"> can be avoided if people get enough hours of quality sleep overall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a child, we sleep when we want. Then at school, we have to adapt to unnatural schedules that result in disturbed sleep patterns and insufficient sleep, especially as teenagers. This subsequently leads to learning and behavior problems. To avoid the adverse effects of <\/span><span style=\"font-weight: 400;\">sleep deprivation<\/span><span style=\"font-weight: 400;\"> on a teen\u2019s mental, social, and physical health, many sleep experts have advocated for later school start times.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, sleep disorders are considered a risk factor for the development of more severe health and <\/span><a href=\"https:\/\/disturbmenot.co\/mental-health-statistics\/\"><span style=\"font-weight: 400;\">mental problems<\/span><\/a><span style=\"font-weight: 400;\">. These include <\/span><span style=\"font-weight: 400;\">obesity<\/span><span style=\"font-weight: 400;\">, high blood pressure, <\/span><a href=\"https:\/\/disturbmenot.co\/diabetes-statistics\/\"><span style=\"font-weight: 400;\">diabetes<\/span><\/a><span style=\"font-weight: 400;\">, personality disorders, and <\/span><span style=\"font-weight: 400;\">anxiety<\/span><span style=\"font-weight: 400;\">. In line with this, it\u2019s essential to take whatever preventative measures you can.<\/span><\/p>\n<h2><b>What Is a Chronotype<\/b><b> That\u2019s Synchronized With Everyday Life?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We learn how to coordinate our daily lives with our chronotypes and biological clock starting in childhood as a part of the natural maturing process. Later in life, we stick to certain chronotypes for decades.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although it isn\u2019t possible to change your <\/span><span style=\"font-weight: 400;\">sleep chronotype<\/span><span style=\"font-weight: 400;\"> on demand, you can influence these processes by exposing yourself to bright light at times you want to be awake in an attempt to reorganize your circadian clock. Supplements such as <\/span><a href=\"https:\/\/disturbmenot.co\/best-melatonin-supplement\/\"><span style=\"font-weight: 400;\">melatonin<\/span><\/a><span style=\"font-weight: 400;\"> can help people fall asleep earlier, although their use isn\u2019t suitable for the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a challenging task to sync your everyday life to your chronotype, as there are factors like work and family that may prevent you from shifting your daily routine. Without generally throwing out all your habits, you can learn a few tricks to help you cope with fatigue and regain balance:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get to know your partner and loved ones, find out what their types are. Learn to make mutual compromises as a way to develop <\/span><span style=\"font-weight: 400;\">compatible sleep chronotypes<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get your <\/span><span style=\"font-weight: 400;\">caffeine or coffee energy, but don\u2019t overdo it<\/span><span style=\"font-weight: 400;\">. Stick to the 400 ml limit per day.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Have breakfast and coffee at least an hour after getting up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you feel drowsy, go out into the fresh air and direct sunlight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Don\u2019t sleep until later than usual on the weekend since doing so will disrupt your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Don\u2019t compromise on rest\u2014<\/span><span style=\"font-weight: 400;\">rest when you\u2019re tired<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plan your day.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Utilize the peak periods of your day to complete crucial work tasks. Thankfully, managers are more flexible nowadays, letting many employees work during their most productive hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consider <\/span><a href=\"https:\/\/disturbmenot.co\/exercise-statistics\/\"><span style=\"font-weight: 400;\">jogging or going to the gym<\/span><\/a><span style=\"font-weight: 400;\"> based on whether you\u2019re a morning or evening type.<\/span><\/li>\n<\/ul>\n<h2><b>Conclusion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Now, you no longer have to ask, <\/span><span style=\"font-weight: 400;\">what is your chronotype?<\/span><span style=\"font-weight: 400;\"> Instead of going against your body\u2019s natural sleep-wake cycle, lean into your chronotype. Go to bed when you need to and plan your critical appointments during your peak productivity hours. Don\u2019t give yourself a hard time\u2014base your daily routine on it. This way, you will stay healthy, maintain healthy sleep habits, and use your full potential at work and with your family.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is your chronotype is an important question since you need to follow your natural sleep-wake cycle in order to stay healthy and use your full potential.<\/p>\n","protected":false},"author":4,"featured_media":6946,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,21],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/6945"}],"collection":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/comments?post=6945"}],"version-history":[{"count":0,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/6945\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/media\/6946"}],"wp:attachment":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/media?parent=6945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/categories?post=6945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/tags?post=6945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}