Trouble sleeping? Have you checked out what chronotype – type of ‘sleeping personality’ – you are? It can make all the difference in getting a restful night’s sleep.
There are four main types of chronotype that people fit into – the Dolphin, Lion, Bear and Wolf. Finding out which chronotype you are can go a long way to getting the best from your day and making the most of your energy.
If you find that you relate to any of these categories, consider making changes in your life – after all, what’s more important than getting good sleep every night?
If you’re the kind of person who goes to bed around 11.30pm and wakes at roughly 6.30am, you are probably a ‘Dolphin’. According to chronotypes, Dolphins are more likely to be introverted, intelligent and anxious, all while staying detail-oriented and aiming for perfection.
The energy of Dolphins tends to come in waves, especially towards the end of the day. Their peak focus hours are usually between 3 and 9pm.
If your bedtime is around 10pm and you usually get up between 5.30 and 6.30am, then congratulations! You’re a Lion!
Diligent, optimistic and stable, Lions are the kind of people who wake up early and get stuck into their days from the get-go. They are most productive during the first half of the day – between 8am and 12pm – but tend to ‘burn out’ by the day’s end.
On top of all this, Lions have a tendency to be more athletic and practical! Does this sound like you?
Next is the Bear – someone who goes to bed at 11pm and gets up at 7am. With their extroverted and social behaviour, you’ll find that bears are more productive from mid-morning to mid-afternoon.
Don’t expect too much either side of that, however, as they are often groggy in the morning and tired in the evening.
Finally, the Wolf. Wolves often stay up late – going to bed often past midnight, and waking up at 7:30am.
Their traits mean they often come across as moody, anxious and creative to others. As the wolf itself doesn’t wake up until noon and remains tired until the sun goes down, they are considered nocturnal – operating at peak capacity at night.
So, knowing this, how can you make it work to your advantage? Here are some top tips to get you well-rested!
Get a morning energy boost
- Don’t be shady. Exposure to sunlight helps you wake up faster, and research shows that early exposure to sunlight helps to regulate hormones.
- Get some lemon-aid. According to studies, drinking hot water with a lemony twist can boost your metabolism by 30%.
- Take a cold shower. It may sound unpleasant, but cold water can reduce inflammation. Boost dopamine levels and help burn lipids
- Don’t skip breakfast. A protein-rich breakfast can regulate your energy, ensuring you won’t crash mid-morning
Stay super-charged at work
- Coffee is the most popular energy booster in the world, but be sure to wait two hours before your first cup, and stick with just one to avoid a crash.
- Cut out carbs. Researchers have found that salmon, kale, avocado, bananas and nuts are the best energy-boosting foods
- Stay hydrated. By keeping a large water bottle on your desk, you’ll have a constant reminder to drink. Dehydration is one of the leading causes for feeling fatigued.
- Go green and spend time outside. Just spending 5 minutes in a park or in the fresh air will do you the world of good. Not only will it help increase your mood and increase oxygenation in the brain
- Rock it out when you need to. You may have used music in the past to help you power through workouts at the gym, but did you know it can also help push through the workday? Music triggers a rush of dopamine in the brain, activating your energy.
- Break a sweat. If you can squeeze a workout into your lunch break, you’ll find it’s a surefire way to stay at your peak until the end of the day.
- Take a giggle break. Multiple studies find that laughter can improve your overall energy levels. Remember, laughter is the best medicine!
- Buy in on pumpkin power. Pumpkin seeds are rich in protein and fiber, as well as containing L-tryptophan – an energy-boosting amino acid.
- Watch cute animal videos. Research from Hiroshima University found that group productivity soars after watching cute videos on YouTube!
- Chug a (wheatgrass) shot. A shot of wheatgrass contains 70% chlorophyll, a superfood. Among its other benefits, you’ll get an instant energizer without the caffeine crash.
- Do a To-Do list. Stress wears people down. Take a moment to list out your most pressing concerns and prioritize them. That time you take will help you see things a lot clearer.
- Energize with oils. Keeping essential oils nearby can be a great way to get some scent therapy! Lemon, orange, eucalyptus, grapefruit, peppermint and cedar oil are all highly recommended!
- Clean your desk. Taking 10 minutes to clean your desk removes all feeling of being overwhelmed, and will give your stamina levels a well-needed boost!
- Stand up. Standing desks improve circulation, which leads to extra energy and less painful neck cramps by the afternoon.
- Just breathe. If you’re the kind of person who burns the candle at both ends, you’re probably nearly always exhausted. Studies show that mindful breathing can reduce stress.
- Rest your eyes. Diminish the effects of screen fatigue – rest your eyes for 20 seconds every 20 minutes or so and take yourself away from the harsh glare from the computer screen. This gives your eyes time to recover.