Find Out Which Sleep Chronotype You Are—and Get More Rest

Why do some people wake up right as the sun rises while others have to hit snooze three times before they finally get up? And how are some people the most productive at midnight when others struggle to stay awake past 10 p.m.? These differences aren’t just habits—they’re part of someone’s biology, and these differences can be grouped into a variety of sleep chronotypes.

“A sleep chronotype is your body’s natural sleep-wake cycle,” says Dr. Jade Wu, board-certified sleep medicine psychologist. “Some people are biologically hard-wired to be night owls, and others early risers.” You can think of your chronotype as your sleep personality, and being aware of your body’s natural rhythm can help shift your habits. “Knowing your own chronotype is really helpful because you understand your natural sleep patterns,” Dr. Wu says. And understanding these patterns can help you sleep and function better during the day.

Learning what your chronotype is won’t just give you more information about your biology, but it can also help you work with your body’s natural rhythm to get the most restful sleep. “People who know their chronotype and adjust their schedule accordingly tend to experience better sleep timing, fewer awakenings, and more restorative sleep,” says Dr. Leah Kaylor, sleep psychologist. “These play a big role in determining one’s optimal sleep-wake schedule.” Most people fall into one of four main chronotypes: lion, bear, wolf, or dolphin. Let’s break them down, plus learn the best time to work and go to bed depending upon your chronotype.

Lions

Lions are the early risers. They wake up naturally early, sometimes before 6 a.m., and tend to be most active in the early morning. They’re the ones who reply to emails before breakfast and hit their productivity peak before lunch. By early evening, though, they’re winding down and are usually ready for bed around 10 p.m. (if not earlier).

Best time to focus: early morning.

Ideal bedtime: around 9-10 p.m.

Bears

Bears follow the rhythm of the sun. They wake up and wind down with daylight and tend to be most productive mid-morning to early afternoon. This is the most common chronotype, with 50% of the population falling under it. As the sun begins to set, bears will find themselves becoming sleepy and ready to settle in—so don’t make any plans past 8 p.m. with a bear.

Best time to focus: late morning and early afternoon.

Ideal bedtime: around 10-11 p.m.

Wolves

Wolves are naturally wired for later nights. These are who you might describe as the “night owl.” They hit their active peaks around 5 or 6 p.m., and their most energized hours might happen after everyone else has already gone to bed. Wolves often struggle with traditional sleep patterns, which can leave them feeling groggy or unfocused in the mornings.

Best time to focus: late afternoon and evening.

Ideal bedtime: midnight or later.

Dolphins

Dolphins have irregular sleep patterns. They’re usually light sleepers and may struggle with insomnia. Many dolphins tend to feel tired even after a full night’s rest. Their productivity window varies, but many do best mid-morning. Dolphin chronotypes also tend to have trouble finding a perfect sleep schedule that works for them.

Best time to focus: mid to late morning

Ideal bedtime: around 11 p.m.