Are you always tired? Sleep expert Dr Michael Breus breaks down the 4 chronotypes to master your sleep, how to fix insomnia. the truth about sleep apnea and why the 8 hour myth is wrong!
Sleep Chronotypes
Are you always tired? Sleep expert Dr Michael Breus breaks down the 4 chronotypes to master your sleep, how to fix insomnia. the truth about sleep apnea and why the 8 hour myth is wrong!
Knowing your chronotype can tell you what time of day is best for different activities.
Lions (10-15% of us) are early birds. 4:30-6:30 am risers. They are one chronotype – they make melatonin earlier in the evening. 9:30 to 11:30 is the sweet spot for intellectual horsepower.
Bears (50-55% of us) wake at 7, most productive 10:00 am to 2:00 pm, sleep at 11 pm.
Wolf types (15% of us) are night owls. Creative thinkers, most productive in the afternoon and like to go to bed late. Wake 7:30 am to 9:00 am, most productive between 1 and 5 pm and retire at midnight. They make melatonin later in the evening. Highest risk takers. Hate mornings.
Dolpins (10% of us) wake at 6, most productive between 3:00 pm and 7:00 pm and go to bed at 11. They are sensitive sleepers with a fragmented sleep pattern and rarely keep a regular sleep schedule. Intelligent, well read, good talkers, anxious, detail oriented.
The quiz to determine your chronotype is at: chronoquiz.com
Adrenalin and cortisol are the two hormones that wake you up each morning.
Sugar slows the production of melatonin. Don’t eat for three hours before bed.
15-20 ounces of water as soon as possible after waking is best to rehydrate after sleep.
75% of the reasons people don’t sleep well is stress or fear.
Home sleep tests.
Get to sleep OK but wake and cannot get back to sleep
If you are underslept and need to be sharp, coffee then nap for 30 minutes.