• Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win
  • Food
    • Eating Out
    • Cooking Tips
    • Festive Food
    • Asian Recipes
    • Food
    • Celebrity Recipes
    • Dessert Recipes
    • Healthy Recipes
    • Quick & Easy Recipes
    • Western Recipes
  • Family
    • Family
    • Save Money
    • Parenting
    • Sex & Marriage
    • Travel
  • Beauty & Health
    • Beauty & Health
    • Skincare
    • Makeup
    • Hair
    • Awards
    • Diet & Nutrition
    • Fitness
    • Wellness
  • Spa Awards 2022
  • Style
  • Great Women
    • Career
    • Great Women of Our Time
    • Real Life
  • Entertainment
  • EVENTS/WIN
  • #SchoolForLife
  • Hair Awards
  • Great Escape
  • Explore Singapore
  • Also available at:
Privacy Menu
SPH Media

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.

  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win

Beauty & Health

Learn How To Fall Asleep Fast By Figuring Out Your Sleep Personality

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Wellness

Learn How To Fall Asleep Fast By Figuring Out Your Sleep Personality

Learn to maximise your rest and get your best snooze yet

September 22, 2021
Dolphin chronotypes only sleep with half of their brains, and often struggle to achieve a restful slumber.

Dolphin chronotypes only sleep with half of their brains, and often struggle to achieve a restful slumber. (Photo by Acharaporn Kamornboonyarush from Pexels)

There is a longstanding belief that those who bounce out of bed at the crack of dawn are superior to those who stay up late and favour a sleep-in. But the truth is, when it comes to sleep, one size doesn’t fit all.

Associate Professor Alan Young, president of the Australasian Sleep Association, explains we all have an internal body clock responsible for regulating our sleep-wake cycle over a 24-hour period. This is known as our circadian rhythm, and everyone’s is a little bit different.

“There is natural variation in an individual’s circadian rhythm partly due to ‘clock genes’, which can determine the length of our circadian rhythm, for example it can be slightly shorter or longer than 24 hours, and how quickly it can adapt to changes – like recovery from jet lag for example,” he says. “These variations in a person’s circadian rhythm influence their chronotype, or propensity to sleep at a particular time.”

Sleep specialist Dr Michael Breus has identified four chronotypes in humans and likened them to a particular animal: a bear, wolf, lion, or dolphin. By discovering your individual chronotype, you can achieve better sleep patterns and reap the health and wellness benefits.

READ NEXT

Sleep Disorders: Trouble Sleeping? It Might Not Be Insomnia

Sleep Anxiety: 8 Things To Do When Your Child Can’t Fall Asleep

15 Per Cent Of Singapore Suffers From Sleep Apnea – Do You?

https://www.womensweekly.com.sg/gallery/beauty-and-health/wellness/fall-asleep-fast-based-on-sleep-personality/
Learn How To Fall Asleep Fast By Figuring Out Your Sleep Personality
Wolf
image

Just like their nocturnal namesake, wolf chronotypes are most productive at night and struggle to wake up in the morning.

Wolves have two peak productivity periods. The first occurs from noon to early afternoon, and the second from 6pm all the way until midnight – and sometimes beyond.

Experts recommend wolf chronotypes wake at 7.30am (with a 30-minute snooze), and go to bed around midnight. Use this second wind to your advantage and get ahead on work at home in the evenings.

Photo by Ketut Subiyanto from Pexels
Bear
image

Over half of the population falls into this category. Bears follow the solar cycle, with their sleep-wake cycle dictated by the sun. Generally, bears have little trouble sleeping at night and waking in the morning.

This chronotype is most productive in the morning between 10am and 2pm, and generally suffers a mid-afternoon slump.

If this sounds like you, wake around 7am and go to bed by 11pm. Schedule meetings for the morning and focus on lighter tasks after lunch.

Photo by Ketut Subiyanto from Pexels
Lion
image

Move over early birds, it’s the early lion who gets the worm. Lion chronotypes have no trouble waking early in the morning, often before the sun, but start to fizzle from around lunchtime.

Their peak focus period is between 8am and noon. Lions often need an afternoon power nap to recharge, and feel drained by the evening. This chronotype also benefits from an evening wind-down routine to help decompress.

If this is you, aim to wake between 5.30 and 6am, and go to bed around 10pm.

Photo by Ketut Subiyanto from Pexels
Dolphin
image

In nature, dolphins only sleep with half of their brain at a time. And like their counterparts, dolphin chronotypes also struggle to achieve a restful slumber.

Often dolphin chronotypes wake tired, but achieve a period of productivity by mid-morning.

Dolphins should aim for bed in the evening by midnight, and wake at 6.30am. They should take little breaks throughout the day to reset.

Photo by Acharaporn Kamornboonyarush from Pexels
Good sleep hygiene
image
  1. Consistency: Have a regular bedtime and wake-up time where possible (including weekends). This avoids shifting your body clock from day to day. “Social jet lag” can occur after staying up late on weekends then trying to readjust our body clock to get up early Monday morning for work or school.
  2. Here Comes The Sun: Morning exposure to a few minutes of sunlight will entrain your body clock to the external environment, making you feel more awake and alert during the day. Consider a short walk outside on the way to work or school.
  3. Screen Time: Avoid light exposure prior to bedtime (such as screen time) as this will shift your body clock later, making it harder to fall asleep and get up in the morning.

Text: Bauer Syndication

Read Next

10 Reasons Why You Are Not Getting A Good Night's Sleep

10 Reasons You're Tired Even After Sleeping 8 Hours

If You're Struggling To Fall Asleep, Try A Light DIY Massage For Insomnia

Photo by Andrea Piacquadio from Pexels
  • TAGS:
  • insomnia
  • sleep
  • sleep better
  • sleep health
  • sleep problems
SHARE THIS ON

What’s Hot

Wellness

Do Probiotics For Women Really Work?

Wellness

10 Gadgets, Supplements and Apps to Help...

Wellness

Dr. TWL Dermaceuticals Founder Dr Teo Wa...

Wellness

7 Ways To Relax During Wellness Festival...

Wellness

Colorectal Cancer: Not Only Is It Preven...

Wellness

8 Simple Health Checks You Can Do At Home

Wellness

So Much Pain She Could Not Stand - But H...

Wellness

Your Essential Guide To Getting Better Sleep

Wellness

5 Late Night Spas To Help You Relax Afte...

Wellness

What Are Pregnancy Food Cravings, And Wh...

Wellness

Could You Or Your Child Have Hearing Los...

Wellness

This Boudoir Photographer Uses His Art T...

Don’t Miss These
  • Awards This is the perfect escape from urban life to relax, rech...
  • Awards This Postpartum Recovery Centre Is A Must-Go Haven For Ne...
Editor’s Picks
  • Beauty & Health 8 Most Therapeutic And Fun Hobbies To Reduce Stress
  • Diet & Nutrition Savour The Deliciousness Of Chocolate While Being Kind To Your Gut
  • Awards Get A Year-Round Beauty Glow & Sun Protection With This Skin Supplement
  • Beauty & Health 6 Things To Know About Chanel's Newest Perfume, Le Lion de Chanel
  • Organising A KonMari Consultant's Hack For Saving Time & Money At Home
  • Beauty & Health If You've Had Covid-19, You Have More Risk of Developing Blood Clots When You...
  • Entertainment Sentosa To Have A Wellness Festival Village, Glamping & More This June
  • Wellness Do Probiotics For Women Really Work?
Don't Miss Out Ever Again!
Tips & tricks to stay sane + win invites to our events!

By signing up, you indicate that you have read and agreed with our Privacy Statement
Footer Menu
  • About Us
  • Contact
  • Conditions of Access
  • PDPA
  • Privacy Policy
?>">
SPH Magazine

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.