Why Living According to Your Chronotype Affects Your Body

• Dolphin 

About 10% of the population are Dolphins. This chronotype is a light sleeper and is most productive between 10:00 and 14:00. Dolphins often wake up before they have had enough sleep, which can lead to fatigue.  

• Lion 

Lions are morning people. They rise early and go to bed early. Lions are most productive in the morning hours and prefer to start checking off their to-do list as soon as possible.  

• Bear 

Most of us are Bears, with about 55% of the population falling into this chronotype. Generally, Bears are most productive in the morning and experience an energy dip in the afternoon. The sleep-wake cycle of a Bear aligns with sunrise and sunset.  

• Wolf  

Wolves are night owls. This chronotype is most productive in the afternoon and experiences an energy boost later in the evening. 

Why Are Chronotypes Important?  

Your chronotype affects many aspects of your daily life, such as: 

• Your Body Temperature  
  Once you are awake, your body temperature rises and decreases again in the evening. This can vary from peaking late in the morning to peaking early in the evening. Depending on when your body truly awakens, you may find that your 'warmest' point occurs earlier or later. The difference between the highest and lowest temperature is approximately 0.5 to 1 degree Celsius. At a low temperature, our body enters a relaxation mode, while a high temperature coincides with when we are most alert and productive.  

• Your Productivity 
  You might recognise this: you effortlessly tick off all your tasks in the morning, while your partner prefers to linger in bed and catch up on work in the evening. Your chronotype largely determines when you are most productive. Knowing this allows you to organise your tasks accordingly.  

• Your Eating Pattern 
  Living according to your chronotype means considering the natural peaks and troughs in your appetite and metabolism. For instance, if you wake up later, you might prefer a light breakfast and a hearty dinner, whereas early risers need a solid start to the day. 

• Your Hormones 
  Your chronotype influences the timing of certain hormone productions in your body, such as cortisol, melatonin, and testosterone. Cortisol, for example, plays a crucial role in stress and energy regulation and is typically produced in higher quantities in the morning. Melatonin is a hormone that helps regulate sleep-wake cycles and is produced in higher quantities in the evening. Testosterone, which contributes to muscle growth, body repair, and libido, is produced at different times of the day in varying amounts, depending on the individual chronotype. Research has shown that people with a morning chronotype generally have higher testosterone levels in the morning, while those with an evening chronotype exhibit the opposite pattern, with higher testosterone levels in the evening (source). 

How to Determine Your Chronotype 

After reading this blog, you might be curious about your chronotype. Perhaps you already have a hunch based on the information provided, or maybe you're still unsure. Want to find out your chronotype? The best approach is to take some time off. You can best measure your natural rhythm without alarms, work schedules, and fixed meal times. We understand that taking a holiday to discover your chronotype isn't always feasible. However, there are alternative options.  

• Complete an online questionnaire: an online questionnaire can provide a good indication of your likely chronotype. It's important to observe over time whether you truly identify with the chronotype.  

• Keep a sleep diary: track when you go to bed, how long it takes you to fall asleep, and how refreshed you feel in the morning. For example, do you go to bed at 21:00 but only fall asleep at 23:00? Or do you start to doze off on the couch after dinner? You can record all this information.  

It's important to note that a chronotype is not fixed and can change over the years due to age, sleep environment, and lifestyle. Remember that while living according to your chronotype can offer many benefits—by being in harmony with your body—it is not your success formula for life. Keep track of how you feel, when you have the most energy, and when you prefer to go to bed to stay in tune with your biological clock. 

Living According to Your Chronotype, Here's How 

Once you know your chronotype, you can assess how well your current lifestyle aligns with it. Are you, for instance, a Wolf who stays up late? Then a job with many morning shifts might not be the best choice for you. Here are some other tips for living according to your chronotype: 

• Adjust your sleep habits to your chronotype. You now have an idea of the best times for your chronotype, so try it out. If the difference is significant, such as currently going to bed at midnight but ideally sleeping by ten, it may take some time. Give yourself a few weeks to adjust. 

• Align your eating pattern with your chronotype. If, for example, you have a Dolphin chronotype and are active late at night, it's better to eat light and protein-rich meals. If you're a Lion chronotype and active in the morning, it's best to have a healthy and balanced breakfast. 

• Adjust your exercise routine to your chronotype. If you're a Bear, it's better to exercise in the afternoon, while for a Lion, it's better to be active in the morning. 

This provides a good foundation to start working with your chronotype. Give it a try and see how you feel. 

Written by: Caya Kerkhof

Source: Dr. Michael Breus 

Source: Health

Source: National Library of Medicine