So, we asked board-certified sleep specialist Michael J. Breus, Ph.D., for his best tips for each chronotype. Once you know yours, check out what Breus had to say and prepare to optimize your sleep. So, Breus explains, five sleep cycles come out to 450 minutes, plus the roughly 20 minutes it takes to fall asleep. That’s 470 minutes, subtracted from 7 a.m., which gives you an optimal bedtime at 11:10 p.m. On top of going to bed at your optimal bedtime, Breus previously explained to mbg that bear types tend to operate along with the sun, waking and going to bed relatively early. This makes them the most productive in the morning, so they would do well to avoid scheduling bigger tasks in the afternoon when they might hit a midday slump. This type can struggle with grogginess in the morning as well, so Breus suggests hydrating as soon as you wake up and getting some exposure to light to help signal to your body that it’s time to get alert. They can also consider a sleep-supporting supplement to help them fall asleep faster when they’re really struggling.* And lastly, wolves tend to be the most productive later in the day, so they do best with calm, slow mornings and bigger tasks late in the day—even as late as after dinner! When you do the math, if a lion is getting up at 6 a.m., that means they should go to sleep around 10:10 p.m., according to Breus. Lions can be prone to sluggishness as they get through the afternoon, so Breus suggests getting some light exposure later in the day if you need to catch a second wind. With that in mind, lions are also most productive in the morning and ideally should avoid important tasks in the afternoon when possible. Their optimal wake-up time is 6:30 a.m., Breus says, so when you do the math, that comes out to an 11:50 p.m. bedtime. He adds that it’s a good idea for dolphins to keep a “worry journal,” to help them get their thoughts out before bed. This type is also the most focused and productive from the midafternoon and through the evening, so it’s a good idea for them to keep their morning responsibilities light. Dolphins also may need to take “recharge” breaks during the day. (Power nap, anyone?)
