🕰️ Biological Rhythms

Understanding Chronotypes

Are you an early bird, a night owl, or something entirely different? Why your genes determine when you are awake.

55% Bears
(Normal Type)

15% Lions
(Early Risers)

15% Wolves
(Night People)

🧬 Chapter 1: What is a Chronotype?

It's not a matter of discipline – it's a matter of genetics.

Genes Instead of Habit

Every person has an internal clock (the circadian rhythm) that determines when we get tired and when we are awake. This rhythm is significantly influenced by our genes, particularly the PER3 gene. Your chronotype is therefore biologically determined, much like your eye color.

For a long time, people only distinguished between "larks" (early risers) and "owls" (late risers). Modern sleep research, particularly by Dr. Michael Breus, has refined this model and now distinguishes four main types that better reflect how most people tick.

💡 Did You Know?

The chronotype not only determines sleep. It also influences when we eat best, exercise, are creative, and when our body temperature peaks.

🦁 Chapter 2: The 4 Animal Types

Discover which category you belong to.

🐻

The Bear (approx. 55%)

Rhythm: Follows the sun. Wakes up well in the morning, gets tired in the evening.
Strength: Consistently high energy during the day.
Tip: No naps longer than 20 minutes.

🦁

The Lion (approx. 15%)

Rhythm: The classic early riser. Fully awake at 5 AM, tired by 9 PM.
Strength: Completes important tasks before noon.
Tip: Don't overdo socializing in the evening.

🐺

The Wolf (approx. 15%)

Rhythm: The "night owl." Struggles to get up in the morning, thrives in the evening.
Strength: Creative high performance late at night.
Tip: Don't force breakfast, start later.

🐬

The Dolphin (approx. 10%)

Rhythm: Irregular. Light sleep, often prone to insomnia.
Strength: Intellectual detail work.
Tip: Maintain very strict sleep hygiene.

✈️ Chapter 3: Social Jetlag

When society works against your biology.

The Problem of Wolves

Our society (school start times, 9-to-5 jobs) is geared towards larks and bears. Wolves, who reach their peak performance at 10 or 11 AM, are often labeled as "lazy" because they struggle to get out of bed in the morning.

If a wolf has to get up at 6 AM every day, they live in a permanent state of "social jetlag." The symptoms resemble a flight across multiple time zones: fatigue, irritability, increased risk of depression, and metabolic disorders.

🔄 Chapter 4: Can You Change Your Type?

Why you shouldn't fight against your DNA.

Acceptance Instead of Struggle

You cannot fundamentally change your chronotype. A wolf will never be happy trying to live as a lion. The attempt only leads to exhaustion.

However, you can easily "tune" your internal clock (by about 60-90 minutes) by using light strategically. Bright daylight right after waking helps wolves wake up earlier. Darkness in the evening signals to lions that they can stay awake longer.

⚡ Chapter 5: Hacking Productivity

Work when your brain is most efficient.

🌅

Morning

Focus Time for Lions
Analytics & Strategy

☀️

Noon

Focus Time for Bears
Meetings & Teamwork

🌙

Evening

Focus Time for Wolves
Creativity & Ideas

❓ Frequently Asked Questions

Does the chronotype change with age?

Yes. Children are often larks or bears. Teenagers shift drastically to wolves due to hormonal changes (staying up late, sleeping in). In old age, many people return to being lark types.

Am I lazy if I can't get up in the morning?

No. If you are a wolf, 7 AM is biologically like the middle of the night for your body. It has nothing to do with morality or work ethic.

How do I find out my type exactly?

Observe yourself on vacation (without an alarm clock). When do you wake up naturally? When do you get tired? When do you feel like exercising? That's your true rhythm.

Can a couple with different types live together?

Absolutely, it just requires communication. Respect each other's bedtimes. Use separate blankets or earplugs if one is still reading while the other is sleeping.

What exactly is the "Dolphin" type?

Dolphins often have very light sleep and rarely feel fully rested. They tend to have anxiety and perfectionism. For them, relaxation is more important than strict schedules.

Do You Know Your True Rhythm?

Let the Health & Wellness Assistant analyze your chronotype and receive a personalized daily plan for maximum energy and productivity.

💬 Analyze Chronotype