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If you feel slower during certain moments of the day, it could be due to your Dream chronotype.
The chronotype affects the natural trend of the body to be asleep or awake, depending on the base of the dream.
Knowing and adapting to the ideal schedule for your sleep chronotype could improve your rest and help you perform daily tasks more efficiently, saying experts say.
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“His chronotype, or natural preference of sleep-vigilia, refers to his natural tendencies of feeling awake or sleepy at different times of the day,” Dr. Anne Marie Morse, a pediatrics Sleep Medicine Physician In Pennsylvania, he told Fox News Digital.
There are four main types of sleep chronotypes: bear, wolf, lion and dolphin.
There are four main types of sleep chronotypes: bear, wolf, lion and dolphin. (Istock)
Genetics, age, geography and the circadian rhythm of the body (its 24 -hour internal clock) can determine the chronotype of one, said the Sleep Foundation in its report.
In addition to sleep quality, chronophytes can also influence appetite, exercise and body temperature.
Breaking the chronotypes
Dr. Michael Breus, Ph.D., a dream specialist certified by the Board in Los Angeles, presented for the first time the four chronophymen based on sleep-vigilia patterns seen in Certain animals.
“We have discussed the first birds and night owls, but I have broken it even more in four categories based on other animals,” he told Fox News Digital.
“His chronotype, or natural preference of sleep-vigilia, refers to his natural tendencies of feeling awake or sleepy at different times of the day.”
“Each of these four chronotypes is defined by specific productivity windows during which they work and work at their best … at different times of the day.”
Lion
People who consider themselves the chronotype of León generally wake up early (around 6 am), are more productive in the morning hours and prefer to take a nap around 1:30 pm, according to a Breus report in its website.
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His energy begins to relax early in the afternoon and may have difficulty socializing at night, according to Breus’s report. Bedtime is usually around 10 pm
It is estimated that 15% of individuals fall into this chronotype.
Bear
The Bear chronotype wakes with the sun around 7 am, works well during traditional office hours between 10 am and 2 pm, and has no difficulty attending night social activities.
Wolf chronotypes are similar to “night owls.” As the day ends, the energy levels of these individuals rise. (Istock)
This chronotype prefers to sleep around 11 PM, according to the Sleep Foundation report.
Bears represent about 55% of people.
Wolf
Wolf chronotypes are similar to “night owls.” As the day ends, the energy levels of these people accelerate with an hour to go to bed around midnight, Breus declared in his report.
People in this category generally wake up around 7:30 am, are stunned in the morning and are more productive between 1 and 5 pm hours, according to the Sleep Foundation.
About 15% of people are considered this chronotype.
Dolphin
Those in the Dolphin Cronotype are usually light sleeping, have difficulty relaxing at bedtime and rarely follow a consistent schedule to bed, several sleep experts told Fox News Digital.
Dolphins wake up around 6 am, are more productive between 3 pm and 7 pm, and fall asleep around 11 pm
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“Those with the Dolphins chronotype have difficulties after any sleep schedule due to disturbances such as noise and light,” Morse a Fox News Digital. “Productivity is better at the end of the morning until the first afternoons.”
According to Morse, people fighting with insomnia are often Dolphin Cronotypes, according to Morse.
Almost 10% of people enter this category.
How to determine your chronotype
To determine its chronotype, the sleep base recommends considering its sleep preferences, its energy levels throughout the day and when Eat your meals.
Questionnaires such as the Morning -Vasingness (MEQ) questionnaire and Munich’s chronotype questionnaire (MCTQ) can help determine the chronotype of one.
Understanding how your chronotype works can help you sleep better at night and feel more renewed during the day, experts say. (Istock)
Breus also developed an online chronotype questionnaire at SleepDoctor.com to help people determine if they are a bear, wolf, lion or dolphin.
Understanding how your chronotype works can help you sleep better at night and feel more renewed during the day, according to Breus.
Adjust the schedules based on the chronotype
After identifying your chronotype, Breus recommends adapting daily activities based on maximum energy periods and productivity levels.
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“If you often experience poor sleep quality despite sleeping at night, you can be working against your chronotype,” he said.
Morse recommends that people schedule important tasks at the time when they naturally feel more alert and adjust the bed time so that they fit their Natural sleep patternsinstead of “promoting” the schedules that do not match their chronotypes.
After identifying their chronotype, experts recommend adapting daily activities based on maximum energy periods and productivity levels. (Istock)
For example, a person who classifies himself as a lion should try to address great projects, important meetings or social activities earlier in the morning, when his tendency is to be more energetic and productive, said the expert.
Since they are typically the first steps, Morse said that the lions should establish an hour to go to bed early to make sure they sleep enough. She also advised the lions to avoid large meals or Rigorous exercise At the end of the night, which could delay sleep.
“If you are a naturally late elevator, or a wolf chronotype, force to wake up too early can lead to sleep deprivation.”
“If you are a naturally late elevator, or a wolf chronotype, forcing yourself to wake up too early can lead to sleep deprivation and could negatively affect health,” Morse to Fox News Digital told Fox News.
“The wolves are the most productive in the afternoon, so get away from the great morning plans for optimal performance.”
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Morse also suggested that wolf chronotypes sleep in fresh, dark and quiet rooms, wearing off curtains or a sleep mask to block early morning light.
Since dolphins chronotypes do not usually follow an established sleep schedule, Morse recommends that they prioritize bed and wake up at the same time every day, even on weekends.
The American Academy of Sleep Medicine recommends sleeping at least seven hours per night to support health and general welfare. (Istock)
“If you are having difficulty falling asleep or falling asleep at night, try to avoid naps during the day and avoid screen time for at least 30 minutes an hour before bedtime,” he suggested.
For those who fall into the bear chronotype, Morse suggests obtaining Sunlight exposure Immediately after waking up in the morning. In the case of an afternoon fall, he recommends opting for a short nap around 2 pm instead of looking for caffeine.
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If the daily obligations are brought on the way to adhere to the ideal schedules for bedtime, Morse said that the best step is to try to get a better alignment.
Regardless of the chronotype, the American Academy of Sleep Medicine recommends that you sleep at least seven hours per night to support in general health and well -being.
