Experts recommend that adults get at least seven hours of sleep a night, but many of us fail to achieve this.
According to Mental Health UK, almost one in five people in the UK aren’t getting enough sleep. If you fall into this group, you may struggle to stay motivated and productive during the day. You may also be more prone to mental health issues such as anxiety and depression, as well as a whole host of physical health problems.
However, by finding your “chronotype” – the natural fluctuations of your brain and body – you could improve your sleep patterns, which may have a positive effect on your everyday life.
Additionally, learning more about your chronotype could help you take advantage of regular changes to your energy levels and concentration, potentially increasing your output at work.
Read on to learn more about chronotypes and how finding yours could transform your productivity and wellbeing.
The 4 different chronotypes describe the natural fluctuations of your brain and body
Your body has an internal “clock” called your circadian rhythm, which regulates your sleep patterns. Exposure to light and levels of melatonin – the sleep hormone – in your body affect your circadian rhythms.
Throughout the day, melatonin builds up and your exposure to sunlight is naturally reduced, telling your body that it is time to go to sleep.
Your chronotype describes your natural circadian rhythm, defined by your genetics. It also affects other aspects of your life, such as appetite or your peak productivity times.
While outside factors such as diet, exercise, or exposure to artificial light can change your circadian rhythm, your chronotype is the “default” setting.
When your sleep and activity patterns match your chronotype, you may feel more energetic and productive.
The four main chronotypes are:
- The Lion – these people tend to have a strict sleep routine, going to bed and getting up early each day. They usually sleep well and work most productively in the morning. A lion chronotype is often very goal-driven too.
- The Bear – this is one of the more common chronotypes and these people have a very irregular sleep schedule. If you fall into this category, you may find that you sleep less during the working week and then catch up at the weekends. Often, bear chronotypes have a disrupted circadian rhythm, leading to fatigue.
- The Wolf – if you consider yourself a “night owl” you probably fit into this category. Wolf chronotypes usually wake up later and are most creative or productive in the evenings. This can make it difficult to keep up with normal work hours.
- The Dolphin – a Dolphin chronotype has a “flipped” circadian rhythm. They are typically tired during the day and have lots of energy at night. This can make it very difficult to sleep and may lead to fatigue.
You might find that one of these descriptions fits you perfectly. However, if it is not clear, you can take an online quiz to find out which chronotype matches you best.
Armed with this information, you could improve your productivity.
Scheduling your day around your chronotype could help you improve productivity
The typical workday follows a set schedule. Most people start around nine and finish at five, which is fine if you are a Lion chronotype. But what if you are a Wolf, who is more effective in the evenings?
When scheduling your day, you may want to consider your chronotype. For example, if you are a Lion chronotype, you’re likely most productive in the morning, with your energy tailing off towards the end of the day. As such, you might want to schedule your most important tasks for the day first thing in the morning.
Conversely, if you are a Wolf and you’re more productive later in the day, you might reverse your schedule and deal with simpler admin tasks in the morning before tackling more important jobs.
If you are a Bear and you tend to sleep more at the weekends, you may plan to do more life admin jobs during the working week. That way, you have more free time for much-needed rest at the weekend.
Knowing your chronotype can also help you avoid guilt about being less productive at certain times of day. Additionally, it stops you from forcing yourself to work at times when your output is likely to be lower.
You may find that once you start following the natural fluctuations of your brain and body and planning your week around them, you are far more productive.
Aligning your sleep schedule with your chronotype may improve your wellbeing
Attuning to your chronotype could improve your sleep patterns, and consequently your overall health and wellbeing.
Unfortunately, many people try to fight their natural rhythm and go to sleep at “normal” times. This could make it difficult to get good quality, restful sleep, leading to poor mental health.
Fortunately, you may be able to improve your sleep by following your chronotype and going to bed when you naturally feel tired.
If you adjust your sleep schedule to match the natural rhythm of your body, you may find that you sleep better and feel more alert and awake during the day. This could help with productivity and it may reduce feelings of stress and anxiety too.
Get in touch
Finding your chronotype could help you improve your physical and mental health. If you want to improve your financial health too, we can assist you.
Please get in touch to find out how our team of VouchedFor Top Rated planners could help today.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.