We hope you had a chance to celebrate the amazing women in your life on International Women’s Day last week. As we continue into March, we’re shifting focus to another key pillar of well-being—sleep. With World Sleep Day this week, we wanted to explore a different angle.
Rather than just focusing on how much sleep you’re getting, what if the key to better rest and more energy was when you sleep?
Enter the science of chronotypes.
Your chronotype—your body’s natural biological rhythm—determines when you feel most awake, when you’re naturally sleepy, and even when you perform at your best. If you’re constantly feeling tired, it may not be about getting more sleep—it may be about getting sleep at the right time for your body.
So, how do you know if you’re working with or against your body’s natural rhythm?
Find Your Chronotype
Each of us follows a biological rhythm influenced by genetics. Sleep expert Dr. Michael Breus classified people into four chronotypes: Lions, Bears, Wolves, and Dolphins—each with its own ideal sleep-wake pattern.
Lions – The Early Risers
Lions naturally wake up before sunrise, feeling most energised in the early morning. They get their best work done before noon but often hit a wall in the afternoon. Evenings? Forget it—they’re ready for bed by 10 PM.
Bears – The Daytime Syncers
Making up about 55% of the population, Bears follow the sun’s natural cycle—waking between 7 and 8 AM and feeling most productive in the late morning and early afternoon. They tire naturally in the evening and do best with a bedtime around 11 PM.
Wolves – The Night Owls
Wolves struggle with mornings but thrive in the evening, feeling their sharpest in the late afternoon and night. They prefer waking up later (after 8 AM) and often stay up past midnight.
Dolphins – The Light Sleepers
Dolphins have an irregular sleep pattern and are light, restless sleepers, often waking during the night. They’re prone to overthinking before bed and struggle to feel well-rested. They perform best in mid-morning but experience unpredictable energy dips.
Why Does This Matter?
Understanding your chronotype allows you to align your daily schedule with your natural energy patterns instead of fighting against them. If you constantly feel drained, it may not be about getting more sleep but about getting sleep at the right time for your body.
- Lions should plan their most demanding tasks early in the day and avoid caffeine after lunch.
- Bears benefit from a structured schedule and should avoid blue light at night.
- Wolves should allow a slow start in the morning and use dim lighting in the evening to prepare for sleep.
- Dolphins need a calming nighttime routine and may benefit from magnesium, L-theanine, or ashwagandha to promote better rest.
Did You Know? Yawning Isn’t Just About Being Tired
Ever caught yourself yawning just because you saw someone else do it? Yawning is contagious—but why?
Scientists believe yawning plays a role in regulating brain temperature and increasing alertness. It may also be a form of social bonding—research shows that people are more likely to yawn when they see a close friend or family member do it, suggesting a connection to empathy and group awareness.
So, if you’re yawning while reading this, it might just be your brain’s way of resetting itself!
Optimising Your Sleep Naturally
Your circadian rhythm is influenced by multiple factors, from light exposure and stress levels to diet and movement. Even small changes to your routine, like getting morning sunlight and winding down with relaxation techniques, can significantly improve sleep quality naturally.
If you do find yourself needing a bit of extra help, then one of the best ways to support relaxation and restorative sleep is with Magnesium Glycinate—a highly absorbable form of magnesium known for its calming effects on the nervous system. It helps ease muscle tension, reduce nighttime restlessness, and support deeper, more refreshing sleep.
But now that we know more about our chronotypes, it may help you understand your natural sleep-wake tendencies—whether you’re an early riser, a night owl, or somewhere in between. We can all identify these traits in different members of our family and friends!
This World Sleep Day, why not take a moment to reflect on your natural rhythm? Finding out whether you’re a lion, bear, wolf, or dolphin might just be the key to waking up refreshed, energised, and ready to take on the day!
