Ever wondered why some people seem to burst with energy at the crack of dawn while others come to life after dark? The answer lies in our chronotypes, our biological predispositions that dictate when we feel most awake and productive. Understanding your chronotype isn’t just about knowing whether you’re a morning lark or a night owl—it’s about leveraging your natural daily rhythm to get the most out of each day.
So, what is a chronotype?
A chronotype refers to your inherent biological preference for timing of daily activities, particularly sleep and wake cycles, based on your internal biological clock. It determines whether you are naturally inclined to be a “morning person,” who wakes up early and feels most alert on waking, or an “evening person,” who tends to stay up later at night and finds peak alertness later in the day.
This preference is influenced by genetics and age but can also be shaped by lifestyle and environmental factors. Understanding your chronotype is crucial for optimising productivity, well-being, and overall health, as it aligns daily activities with your body’s natural rhythms to achieve optimal performance and rest.
What are the different chronotypes?
There are many different descriptions of the various Chronotypes. Some groups refer to them under “spirit animal” types, but to me knowing I’m a “Morning type” makes more sense than being a “Lion”. It is also important to know that these are not exact rigid timeframes, but a guide to understand where you are along the scale.
The following is a guide to the natural sleeping preferences of each chronotype.
- Extreme Morning type: 8-9:30pm until 4-4:30am
- Morning type: 9:30-10:30pm until 5:30 – 6:30am
- Neutral: 10:30-11pm until 6:30-7:30am
- Evening type: 11pm-1am until 9-9:30am
- Extreme Evening type: 1-3am until 9:30 – 11am
Digging a bit deeper
Chronotypes, our natural preferences for sleep and wake cycles, are intricately linked to genetics. Research has shown that variations in specific genes can influence whether someone leans towards being an Extreme Morning type, Extreme Evening type, or somewhere in between. One key player in this genetic puzzle is the PER3 gene, which helps regulate our internal body clock, or circadian rhythm. Variants of the PER3 gene have been associated with different chronotypes.
Additionally, the CLOCK gene (Circadian Locomotor Output Cycles Kaput) plays a crucial role in determining our chronotype by influencing the length of our circadian rhythm cycle and its persistence. Variations in this gene can affect whether someone’s cycle is shorter or longer than the typical 24 hours, thereby influencing their preferred sleep and wake times.
Can we change our chronotype?
As we’ve seen above, we are genetically disposed to a particular chronotype. There are, however, changes we can make to our daily routine that can influence where on the scale we sit (or sleep).
The major habit we can use is one mentioned in my previous article on sleep, that is exposure to natural light at the start and end of each day (click here to read more). Our mealtimes and consumption of caffeine will also impact when we have a tendency to want to sleep. Use these with caution, as nature has a way of finding its own balance and will self-correct.
Why Knowing Your Chronotype Matters:
Discovering your chronotype isn’t just a quirky personality trait—it’s a strategic advantage in the game of daily productivity and well-being. Here’s why:
1. Tailored Productivity:
When you align your tasks with your natural energy peaks, you’re more likely to perform at your best. For example, Morning types might tackle complex problem-solving or critical decision-making early, while Evening types might save creative brainstorming sessions for later in the day.
2. Improved Sleep Quality:
Understanding your chronotype can help you optimise your sleep schedule. By knowing when your body naturally feels tired and awake, you can establish a bedtime routine that supports restful sleep, leading to better overall health and well-being.
3. Better Time Management:
Rather than fighting against your biological clock, embracing your chronotype allows you to plan your day more efficiently. You can prioritise tasks that require your peak energy during your optimal hours, reducing procrastination and enhancing productivity.
4. Enhanced Mood and Well-being:
Working with your chronotype promotes a healthier work-life balance. When you structure your day around your natural rhythms, you’re less likely to experience burnout or fatigue, leading to a more positive outlook and improved mental health.
Tips for Embracing Your Chronotype:
Now that we’ve uncovered the concept of chronotypes, here are some tips to help you harness your biological rhythm:
Track Your Energy Levels: Keep a journal to note when you feel most alert and when you experience energy dips throughout the day.
Experiment with Schedules: Adjust your daily routine to test which activities feel most natural during different times of day. The recent changes to how we work can be a benefit. Many roles are now done remotely, so there is greater flexibility in how we do our work. You may be able to tailor your workday to better suit your productive peaks.
Create a Chronotype-Friendly Environment: Tailor your workspace and daily habits to support your peak productivity hours, whether that means optimising lighting, scheduling breaks strategically, or even adjusting mealtimes.
How to discover your chronotype:
There are many free online tests you can take to find your chronotype. Here is a link to one of them.
Morningness-eveningness questionnaire
In Summary
Discovering your chronotype isn’t about fitting into a rigid mould but rather understanding your unique biological rhythm to make the most out of each day. Embracing your chronotype empowers you to live and work in sync with your body’s natural clock.
So, next time you’re debating whether to hit the gym at dawn or burn the midnight oil on a project, consider your chronotype. It could be the key to unlocking your full potential and enjoying a more balanced, productive, and joyful life.
Let us know in the comments below, what chronotype are you and how you can optimise your routine.
Salutaris 
Leave a comment