Find out what's your chronotype: Dolphin, lion, wolf or bear

Clinical psychologist Michael Breus wrote the book The Power of When in which he divides people into 4 "chronotype" depending on their biological clock. Dr. Breus specializes in sleep disorders, says that the problem of sleep disorder and not just what we do, how when we do it.





Michael Breus suggests another division of people — on chronotype.

To focus on the subject of right time to the main activities — work, sleep, fitness, sex he helped one of his patients that complained of constant fatigue. After ascertaining the circumstances, he suggested the woman to move her home work 2 hours later to better fit into its sleep mode.

After 2 weeks of the new regime the quality of her sleep has improved and productivity has increased. Breus began to study the question of correct timing for each activity and brought their concept to the piling up correct schedules (depending on the biological clock for your personality type) as much as 75 activity: from the right time to drink coffee before workouts.

4 chronotype

Breus has identified 4 chronotype (such as people at the time, the word Chrono — "Chrono" — time):

• Dolphins. Smart, neurotic, sleep surface.
  
  
• Lions. Oriented to the morning (larks), the optimists need the average amount of sleep.
  
  
• Wolves. Focused overnight (owl), creative, extroverts, need the average amount of sleep.
  
  
• Bears. Fun loving, walks, sun, need lots of sleep.
  
  

In accordance with these chronotype Breus has identified the best time for different cases.





When to go to bed

According to Dr. rule "I must sleep 8 hours" is a myth. Most people feel fine with a 7-hour sleep, and dolphins can sleep for 6 hours.

When it came time to go to sleep, you need to prepare the situation and your thoughts. For example, to turn off bright screens and look smartphone, or TV at least an hour before bedtime.

"You don't have to go to bed with any other purpose than sleep or sex," says Dr. Breus. The point is that the bed is associated with sleep.

The best time to go to bed, depending on chronotype

• "Dolphins": as close to 23:30.
  
  
• The lions: how close to 22:00.
  
  
• Wolf: closer to midnight.
  
  
• "Bears": closer to 23:00.
  
  

Accordingly, the best time to Wake up:

• Dolphins: 6:30.
  
  
• "Lions" : 5:30 — 6:00.
  
  
• "Wolves" at 7: 00.
  
  
• Bears : 7:30.
  
  

Best time for Jogging

Breus gives the following advice on time for training (and for running):

• Dolphins: 7:30 am. The morning before the working day best suited in order to cope with anxiety, to relax and to conduct productive all day.
  
  
• The lions: 17:30.
  
  
• "Wolves": 7:30 am or 12:00.
  
  
• The bears: 18:00.
  
  

Best time for sex

For 70% of people sex is dictated by convenience, for example when partners are in bed before you sleep, says Breus.

But the level of testosterone (and therefore the most suitable for sex) is usually highest at a different time in the morning or in the early evening.

If your partner belongs to a different chronotype, Dr. Breus recommends trying to find the opportunity and time to have sex is somewhere in between your peaks.

• Dolphins: 22:00.
  
  
• "Lions": 6:00 — 7:00.
  
  
• "Wolves" at 7: 00 or 21:00.
  
  
• "Bears": 10:00 or 22:30.published
  
  

 



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Source: www.zozhnik.ru/kakoj-u-vas-xronotip-delfin-lev-volk-ili-medved/