What type are you? The best sleep style for each chronotype
Have you found the perfect sleep style for you?
It's hard to get up in the morning. You feel groggy during the day. You feel wide awake at night. Everyone has had these experiences. But it's not something to blame yourself for.
In fact, each person has a "sleep type," and their preferred time of day and sleep rhythm are determined by the workings of their internal clock. These types are called "chronotypes," and can be divided into four main types.
In this article, we'll explain the characteristics of each type and share some tips to help you live a comfortable life. We're sure to change the way you sleep.
Lion type (Early riser who is good at mornings)
Features
You're a morning person with the energy to wake up before the sun. If you can control your mornings, your day will go smoothly. You have a strong sense of responsibility and are good at getting things done steadily.
Recommended Lifestyle
- We recommend waking up around 5am. Get some exercise and switch yourself on.
- Have a good breakfast, focusing on protein.
- Important meetings and tasks are concentrated in the morning.
- At night, I go to bed around 10pm.
For a more comfortable stay
- Avoid caffeine after 2pm and use the evening as a time to relax.
- At night, use warm lighting to naturally induce sleepiness.
Suitable jobs
Occupations that require energy from the morning, such as school teachers, nurses, and corporate managers.
Bear type (the classic type that feels good during the day)
Features
This type fits perfectly into society's time. Approximately half of Japanese people are this type. They are well-balanced and highly cooperative. Their strength is being able to stay natural without forcing themselves.
An ideal day
- The best time to wake up is around 7am.
- Eat only until you are 80% full for breakfast. Focus on carbohydrates and protein.
- It's easy to feel sleepy in the afternoon, so it's a good idea to take a nap.
- Aim to go to bed around 11pm.
Daily Tips
- If you have a meeting or presentation in the afternoon, it's a good idea to prepare in the morning.
- If you take the time in the evening to "get yourself in order" without pushing yourself too hard, you can end your day feeling good.
Suitable jobs
It is suitable for jobs that follow a standard timetable, such as clerical work, sales, and civil service work.
Wolf type (type that shows its true potential at night)
Features
This type of person has no motivation to start at all in the morning, but their concentration and creativity increase rapidly from the evening to the night.
lifestyle
- Wake up between 7:30 and 8:00 without forcing yourself.
- In the morning, I focus on light work and input.
- It's okay to start working seriously in the afternoon.
- If you work late into the night, relax your schedule the next morning.
Ideas for a comfortable stay
- When you wake up in the morning, expose yourself to sunlight and reset your rhythm.
- Even if you're a night owl, try to avoid your smartphone for two hours before bed.
A suitable job
Perfect for freelancers with flexible schedules, such as writers, video editors, designers, and programmers.
Dolphin type (light sleeper, highly sensitive type)
Features
I'm a light sleeper and a sensitive type who wakes up at the slightest sound or light. But on the flip side, I'm also flexible enough to get by on short sleep.
Daily rhythm
- Start the morning slowly around 6:30.
- It's best to work in a quiet environment in the morning.
- Refresh yourself with a 20-minute nap after lunch.
- Aim to go to bed before midnight.
Tips for tidying up
- Before going to bed, turn off your smartphone or PC and practice calming habits such as deep breathing or reading.
- The key is to have a routine that will turn you on to sleep, such as using aromatherapy or lighting.
Suitable working style
Research, writing, and other work that requires deep concentration. Works well in a workplace with a flexible working schedule.
Frequently Asked Questions
- Q. Is being a night owl really unhealthy?
- A. It's hard to say. As long as you can live a life that suits your own rhythm, it's OK.
- Q. Do dolphin types suffer from insomnia?
- A. They're similar but not the same. It's true that you'll have a lighter sleep, but as long as you're getting enough rest, it's fine.
- Q. Do you have to be a morning person to be successful?
- A. Success looks different for everyone. Work during the time period that suits you best.
summary
They say that "the early bird catches the worm," but that doesn't apply to everyone.
The important thing is to know your own rhythm and create a life that fits that rhythm. It's much easier and more sustainable to get along with your own personality than to try to force yourself into a mold.
Sleep takes up about one-third of our lives, so try to find your own answer, not someone else's.
Why not start sleeping in a way that is a little kinder to your body today?
