Chronotypes: How to Optimize Your Sleep and Productivity
With many companies now shifting to a more permanent work-from-home model, thereby declaring the 9-5 workforce “dead”, there’s added pressure to be “on” around the clock. As the lines between work and home life become more blurred, it becomes increasingly important for women, especially those who are juggling motherhood and their profession, to plan their day to maximize their productivity.
Using chronotypes to define your circadian typology
The chronotype circadian typology attempts to gives us insight to our sleep patterns that is based upon how our internal clock naturally functions. Understanding which type we fall under aims to further discover potential implications on our personality and levels of activity throughout the day. There are many useful applications for chronotypes. From making your to-do list to prioritizing your workload, knowing your chronotype can help you decide when to eat what, the best time to take a nap, when to schedule an intense workout around peak energy levels and more. This can lead to increased alertness and lasting productivity throughout the day.
All humans fall into one of the four chronotypes below, which are named after the sleep patterns and lifestyle habits of the following animals: the bear, the lion, the wolf and the dolphin.
The Bear
With 50% of the population falling under this chronotype, bears follow the sun - rising when the sun is up and sleeping when the sun sets. Bears have little difficulty falling asleep at night and are well rested the following day. They are most productive from 9 am-12pm with productivity waning in the afternoon, usually after lunch. Bears require a solid 8 hours of sleep and are sticklers for a strict sleeping schedule. Bears are known for their extroversion and excellent teamwork skills.
The Lion
Known as the early bird, this chronotype applies to approximately 15% to 20% of the population. Lions are energized in the morning and are most productive from the hours leading up to noon. Because lions rise as early as 6-7 am, their energy levels decline in the afternoon and by night time, many of them must retire early to bed. Most people with this chronotype have type A personalities and are leaders of their organizations.
The Wolf
Wolves are the complete opposite of lions and have difficulty waking up early. Biologically, they are prone to waking up even as late as noon and will schedule the heavy bulk of their work in the afternoon. For many wolves, their productivity is capable of lasting late in the evening with some burning the midnight oil. Wolves score high on the creativity and introversion scale and are better off freelancing or working independently.
The Dolphin
Last but not least, about 10% of the population are categorized under dolphins. They are known as light sleepers due to sensitivity to their surroundings and with many suffering from insomnia. Many dolphins are not capable of getting a full night’s rest, and are often lethargic the following day. They are most productive from 10am to 2pm. Dolphins are known for being perfectionists and score high on anxiety.
What chronotype are you?
If you are curious about what your chronotype is, click here to be directed to an online quiz.
Studies have shown chronotypes are pre-dispositioned by our genetics. We can take steps to change our chronotype, however, it is not recommended as working against our chronotype can make us feel constantly jet-lagged. People have had to change their chronotypes/sleeping schedule to keep up with the demands of their work and personal life, and have adjusted seemingly well. But for those who constantly feel biologically out of sync, now is the perfect time to assess your sleeping habits and alertness levels.
Imagine a world where you no longer need to drink 2+ cups of coffee a day to stay alert, or where getting judged by your boss/co-workers for putting your head down at your desk for a quick power nap was not an issue.
Some advice
For the bears out there, you may want to save that big lasagna you packed for lunch for dinner instead to beat the afternoon slump. For the wolves - see if there’s a way to skip the 9am meetings to catch up on some sleep or try to go to bed earlier. Maybe even try to plan your most dense work of the day around the afternoon. The traditional 9-5 in office working arrangement favoured the early risers, mainly the bears and the lions whose productivity peaks in the mornings, and left the wolves and dolphins in the dark, no pun intended. With remote-working here to stay and with some companies adopting a hybrid approach, chronotypes can offer more innovative ways for employees to coordinate with each other and to ensure that everyone is performing their best when it counts.
Sources:
https://www.upscalinglife.com/sleep-chronotypes-determine-your-peak-productity/
https://www.healthline.com/health/chronotype#wolf
https://casper.com/blog/ca/en/chronotype/