This is the BEST time to go to bed (full chronotype breakdown)

Do you prefer to stay up late and wake up late? Or do you like to be one of the first to go to bed, and the first to wake up? We’ve usually called these people either night owls or early birds to describe their different circadian rhythms.

Sleep experts call these β€œchronotypes”. One isn’t inherently BETTER than the other, but the early bird/night owl binary captures this idea that we tend to have different rhythms to when we like to go to sleep and wake up. Dr. Michael Breus has done extensive research into chronotypes, and discovered that there wasn't just TWO chronotypes, but actually FOUR.

Knowing your chronotype can be an incredibly helpful key to help us know when to sleep, when to wake up, even when to drink coffee and workout. So join Dr. Breus as he describes how your chronotype can help you find your perfect bedtime.

πŸ§‘πŸ»β€πŸ’» If you don't know your chronotype, take our quiz:
πŸ“Ί To establish your BEST bedtime routine, check out our video:

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0:00 Describing circadian rhythms and chronotypes
1:37 Why knowing your chronotype matters
2:45 The biology of early birds/lions
3:12 The biology of hummingbirds/bears
3:26 The biology of night owls/wolves
3:45 the biology of dolphins
4:28 Chronotype explainer: Lions
5:07 Chronotype explainer: Bears
4:44 Chronotype explainer: Wolves
6:25 Chronotype explainer: Dolphins
7:15 When particular chronotypes should plan to sleep

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

#earlybird #nightowl #sleeptips

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About the Author: Joy Packard


    1. You get more of a growth Hormone before midnight. GH improves protein synthesis and fat burning metabolism.

  1. Hello Dr.! Being in the military, our version of a 9-5 is typically 7-4:30. I’m definitely a bear but waking up at 7 is not an option. Maybe sharing your video to my commander and convincing him I need a later start time could work πŸ˜‚

  2. I’ve done your test showing I’m a Lion but can also be a Dolphin… I am a very light sleeper, my brain doesn’t switch off. I get tired early in the evenings & go to bed (everything off) between 8pm-8.30pm). I wake up on & off through the night, constantly tossing & turning making my reflux/silent reflux worse. I get up between 4.30am-6am (Summer) or 6am-7am (Winter) in depending on the time of the year as we don’t have daylight savings (QLD, Australia). I just want a good night’s sleep so I don’t wake up feeling like a have a hangover (haven’t gotten drunk in 20yrs).

  3. I’ve done your chronoquiz and came out as a bear but after listening to this and coupled with my frequent wake ups overnight and inability to go back to sleep quickly, I think I lean more towards the Dolphin chronotype.

  4. Nice presentation with super helpful information! Years of working night shift for me does make the clock system in my body difficult to sleep early, which means I am a late night sleeper. Thank you for sharing this valuable information with us Dr. Breus!πŸ™Œβ€πŸ‘

  5. Hi, When is it recommended for a bear and a lion to drink coffee? Could it be that I am between a bear and a lion?

  6. The chronotype quiz is bait to harvest your name and email address. It doesn’t tell you until you’ve taken it, but at the end of the quiz, all of a sudden – poof! – you can’t see your results. They have to be emailed to you. That’s the whole point. This guy isn’t here to help anybody. He’s here to self-promote and make bank on the back end.

    1. Like I’m gonna give my original mail πŸ˜‚
      I keeps 4 mails for every level of security

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