CHRONOTYPE
QUIZ
Your chronotype is your body's natural preference for when to sleep and wake. Discover whether you're a Lion (early bird), Bear (typical), Wolf (night owl), or Dolphin (light sleeper) and optimize your schedule accordingly.
// ANSWER THE QUESTIONS
1. If you had no obligations, what time would you naturally wake up?
2. When do you feel most productive for mentally demanding work?
3. How would you describe your energy throughout the day?
4. For an important event, would you prefer it scheduled in the morning or evening?
5. If you had complete freedom, when would you naturally go to sleep?
6. How would you describe your sleep quality?
7. When do you prefer to exercise?
// YOUR CHRONOTYPE RESULTS
YOUR CHRONOTYPE
ABOUT YOUR CHRONOTYPE
OPTIMAL DAILY SCHEDULE
OPTIMIZATION TIPS
Answer all questions to discover your chronotype
// UNDERSTANDING_CHRONOTYPES
WHAT IS A CHRONOTYPE?
A chronotype is your body's natural inclination to sleep at a certain time. Unlike sleep preferences, which can be influenced by lifestyle, your chronotype is largely determined by genetics and affects when you feel most alert, creative, and energetic.
THE FOUR CHRONOTYPES
LION (Early Bird) - ~15% of population
Lions wake early and are most productive in the morning. They tend to be optimistic, overachievers who prioritize health and fitness. Energy wanes in the evening, making them ready for bed early.
BEAR (Typical) - ~55% of population
Bears follow the solar cycle, waking with the sun and feeling tired after dark. They're productive mid-morning and experience an afternoon dip. Most people fall into this category.
WOLF (Night Owl) - ~15% of population
Wolves have difficulty waking in the morning and don't hit their stride until noon or later. They're most creative in the evening and often stay up late. They tend to be creative, impulsive, and introverted.
DOLPHIN (Light Sleeper) - ~10% of population
Dolphins are light sleepers who often struggle with insomnia. They're highly intelligent, detail-oriented, and tend to be anxious. They may feel most productive in sporadic bursts throughout the day.
WHY CHRONOTYPE MATTERS
- Performance optimization: Schedule demanding tasks during your peak hours
- Better sleep: Align your sleep schedule with your natural rhythm
- Improved health: Working against your chronotype increases stress and disease risk
- Enhanced relationships: Understand why you and others operate differently
CAN YOU CHANGE YOUR CHRONOTYPE?
While you cannot fundamentally change your chronotype, you can make adjustments. Light exposure, meal timing, and consistent sleep schedules can help shift your rhythm slightly. However, fighting your natural chronotype long-term can lead to chronic sleep deprivation and health issues.
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Disclaimer: This quiz is for educational purposes only and is based on the chronotype model developed by Dr. Michael Breus. It is not a substitute for professional medical advice. If you have persistent sleep problems, please consult a healthcare provider or sleep specialist.