How Sleep Chronotype Affects Your Life, or Who You Are - Lion, Bear, Wolf, or Dolphin? 0 9

Although each of us has our own biological rhythm, most people are forced to adapt to the start of the work or school day, and this is where knowing your sleep chronotype comes in handy. Sleep specialist Dr. Marta Celminya from the Epilepsy and Sleep Medicine Center at the Children's Clinical University Hospital explains the different chronotypes and how each can better adapt to everyday life, while pharmacy assistant Agnese Jursa recommends what to do if sleep disturbances affect quality of life.

"It is important for all people, regardless of their chronotype, to maintain sleep-friendly habits. If someone manages to find a suitable rhythm, they can stick to it. However, considering that the daily routine is mainly favorable for 'larks' or 'lions', others often have to put in more effort to adapt to the rhythm of the day. By developing and consistently adhering to healthy sleep hygiene, this is not so difficult," says Dr. Marta Celminya.

Chronotype is Influenced by Both Genes and Lifestyle

When talking about chronotypes, people often think only about when they feel alert during the day; however, as the sleep specialist explains, chronotype is a much broader concept. It encompasses a range of bodily functions that change throughout the day: fluctuations in cortisol levels, body temperature, eating habits, and intellectual performance.

Sleep specialist Marta Celminya states that an individual's sleep chronotype is largely determined by genetics, but it is also influenced by "internal" factors, such as a person's age. "Young children typically go to bed and wake up early, teenagers shift their sleep time to later, and adults stabilize it again," explains the doctor.

External factors also play an important role - daylight, meal times, and physical activity, which determine the body's internal rhythms.

You can determine your chronotype by taking various online tests, but in most cases, it is expressed relatively weakly, and strong preferences for early morning or late evening are rare.

"Lions" - Early Birds or "Larks"

"Lions" feel best and are most productive from morning until noon. "Lions" enjoy a structured day; they are usually organized, responsible, and plan tasks in advance. In the evening, their energy decreases, making it harder for them to focus on mental or creative work.

"Lions" are advised to start their day early and complete the most important tasks by noon. If work or study extends into the late evening, the most challenging tasks should be done in the morning when concentration is highest. After noon, a short walk or rest can be introduced to recharge energy.

"Bears" - The Most Common Chronotype

The rhythm of "Bears" follows the natural cycle of daylight - they are active during the day and sleepy at night. "Bears" feel best during traditional working hours - from nine to five - and can successfully balance work, rest, and social life, making it easiest for them to adapt to the daily rhythm. A regular work schedule with consistent meals and sufficient sleep suits "Bears". It is important for them to maintain a consistent sleep schedule - going to bed and waking up at the same time, even on weekends. They should use morning light to "turn on" the body's awakening mechanism by opening curtains or taking a short walk.

"Wolves" - Pronounced "Owls"

"Wolves" are most productive during the day and evening. Mornings are tough for them, making it hardest for "Wolves" to adapt to the daily rhythm, which is more suitable for "Lions" and "Bears". In the mornings, "Wolves" often lack energy, and early meetings or first classes at school can be a challenge. However, by evening, they become creative, focused, and energetic. "Wolves" should try to maintain a consistent sleep schedule and start their day more calmly.

To wake up the body faster, it is advisable to open curtains or turn on bright lights immediately after waking up so that the body quickly understands that it is daytime. A glass of water and gentle morning exercises can help "Wolves" wake up. They should plan the most important tasks for the second half of the day, while routine work can be done in the morning hours. In the evening, light should be gradually dimmed to prepare the body for sleep, even if it has not yet arrived. On weekends, it is not recommended to change the sleep schedule by more than an hour.

If "Wolves" do not think in advance about reducing their activity and schedule, they may become so overtired by nightfall that they will find it difficult to fall asleep.

"Dolphins" - Irregular Sleep Schedule

Sleep for "Dolphins" is fragmented, and they often have heightened sensitivity to noise or stress. They are generally easy to wake up, and "Dolphins" suffer from insomnia more frequently. However, "Dolphins" are perfectionists, analytical thinkers, and productive when they feel safe and focused. This chronotype benefits from strict sleep hygiene - a clear sleep schedule, quietness, and avoidance of stressful situations in the evening hours.

"Dolphins" find it hard to concentrate if they have not slept well, so it is important to establish a strict evening routine. It is also necessary to avoid caffeine consumption closer to the evening and at night to not affect sleep. If nighttime sleep is disrupted, a short midday nap of up to 30 minutes can be allowed. In studies or at work, it is advisable to break tasks into shorter blocks - better to have several short periods of focus than prolonged work with overload.

Not Everything Can Be Attributed to Chronotype

If difficulties falling asleep arise in the evening and there is pronounced fatigue during the day, this cannot always be attributed to a specific chronotype. Sleep specialist Marta Celminya recommends starting with an assessment of sleep hygiene and personal habits, as much more often than one would like to admit, this is the main reason for difficulties falling asleep. Other common conditions that can be exacerbating factors for sleep disturbances, such as depression or anxiety, should also be taken into account.

Only after other causes of sleep disturbances have been ruled out or treated, and the schedule has been "sorted out", can one consider much less common causes of sleep disturbances, such as delayed sleep phase syndrome, in which the brain produces melatonin much later.

"This means that even with proper sleep hygiene, a person physically cannot fall asleep until late at night. If there are suspicions of such a condition, self-treatment is definitely not advisable; it is better to consult a sleep specialist," urges Marta Celminya.

In milder cases of short-term sleep disturbances or light fatigue, one can consult a doctor or pharmacist, who will recommend various dietary supplements or herbal teas that can help alleviate the condition.

"As confirmed by the Health Index study, only 40% of the population of Latvia gets at least seven hours of sleep. Such a sleep schedule significantly worsens well-being and health, resulting in long-term disruptions to the body's biological rhythm, leading to sleep disorders, including insomnia and frequent nighttime awakenings. In such cases, medications containing the sleep hormone melatonin can help - the most suitable solution can be suggested by a pharmacist.

Dietary supplements with calming herbal extracts or drinking relaxing herbal tea two hours before sleep, such as chamomile, mint, lavender, or valerian, can also be taken. If improvements are not observed within two to three weeks after improving sleep hygiene and using the medications recommended by the pharmacist, it is advisable to seek help from a doctor," adds pharmacy assistant Agnese Jursa.