Welcome to the Fix My Sleep Blog, where we find solutions to help the sleepy and sleepless find the rest they deserve.
Have you ever asked the question, “What is my chronotype?”
Maybe you just asked yourself, “What is a chronotype?”
Over the next few blogs, we will dive into the different chronotypes, the best schedule for that chronotype and a few diet tips that can help make the most of your chronotype.
There are four chronotypes; each one being specific to a sleeping pattern that we all have.
We will be diving into the wolf chronotype in this blog but before we can talk about the wolf we need to answer the question...
What Is a Chronotype?
A chronotype is your body and mind's natural sleep cycle which dictates when it’s time to sleep. It tells you when you sleep your best and when you will be most productive during your day.
Do you remember being called an “early bird” or a “night owl”? While those are not official names for chronotypes, they give a basic understanding of the concept.
While someone who goes to bed late might have no problem getting up early, they will not be most productive until the afternoon. The same can’t be said for those who go to bed early.
While they might think that sleeping more means they will be productive longer, they will be most effective earlier in the morning and slowly see their productivity decrease as the day goes on.
Your chronotype isn’t just factored by when and how you sleep but also on your age and your diet. Different chronotypes have different personality traits, and those who fall under the same category could see similarities with:
- Sleep patterns
- Pain sensitivity
- Sexual activity
- Creative thinking
- Personality traits
Those are only a few things that your chronotype can convey. Throughout our blogs, we want to look at the most popular categories of chronotypes and explain how you can take advantage of yours.
What Is the Wolf Chronotype?
Also known as the “night owl,” the wolf chronotype is someone who loves being up when most other people are asleep.
Staying up late also means liking to sleep late. Wolves have a hard time being productive in the morning and usually require some extra sleep or some sort of jolt like coffee or exercise to get up to full speed.
The wolf chronotype comprises about 15-20% of the population. Many people who work late-night shifts are the wolf type which helps them stay productive when other chronotypes are in bed and sleeping.
The wolf chronotype typically has personality traits that include:
If you are a wolf, you tend to have a more challenging time dealing with society's standard sleep patterns. Getting a total of 7-8 hours of sleep can be difficult for you because you not only get a burst of energy around midday but another burst of energy in the early evening as well, which can lead to bad sleeping habits.
A person's chronotype can change over time so its good to take a new assessment every so often. Take this free quiz to double check your chronotype
What's the Best Schedule for the Wolf Chronotype?
If you are a wolf chronotype, forcing yourself out of the night-owl sleep cycle can be a difficult task and one that you might not enjoy. However, slow changes can help find the perfect balance between utilizing those two daily bursts of energy while still prioritizing the rest and recharge you need to keep your body and mind healthy.
Putting yourself on a schedule can help make the most of your chronotype. What we have listed below is more of a guideline. Try following a few of these changes to start, and add more into your day as you get more comfortable.
Remember that changes come slowly and over time; never rush them, or you could end up more drained than you felt before.
Wake Up: Try and wake up between 7-9 am. Drinking a big glass of water and getting food into your system can make this process easier.
10 am - 12 pm: Light work or tasks that don't require heavy thinking are the best for this time slot. However, because wolves have a more challenging time waking up, you might still be trying to gain enough energy for the afternoon.
1 pm - 3 pm/Energy Burst: The wolf chronotype will have the first big burst of energy in this time frame. This is where you want your day's most intense tasks to take place. You can also extend this period if you eat a healthy lunch just before or during your energy burst.
Late Afternoon: Finish the tasks you started during your first burst, then focus on less intense jobs.
7 pm - 10 pm/Energy Burst: Your second burst of energy will come during this time. Look for creative tasks or work that puts your brain to work. Wolves should expect to see an uptick in physical energy alongside their creativity.
10:30 pm - 11:30 pm: Wind down from your busy day during this hour. Relaxing activities like reading, watching TV, or listening to podcasts are encouraged. Our best sellers may also help wolves unwind.
Sleep: The exact time to head to bed depends on how intense your day was. An excellent window to aim for is 1-2 hours after your wind-down time. The wolf chronotype can usually expect this between 12 am and 1 am. Notorious for having issues getting into bed at a reasonable hour, we make an all-natural sleep aid called Deep Sleep specifically for people with the wolf chronotype who have a hard time settling down to go to sleep. It helps you calm down and eases you into a deep restful sleep so you're able to easily wake up the next day feeling refreshed.
The Best Diet for the Wolf Chronotype
Wolves need lots of energy in the morning to kick-start their day. Therefore, skipping breakfast should never be considered for the wolf chronotype as it can affect their energy later in the day.
While most people wouldn't consider breakfast at 10 am, wolves love to get up later to start their day. A hearty breakfast is a key to getting the most out of a wolf's day, so look at the following options as excellent choices for a morning meal:
- Eggs and hashbrowns with orange juice
- Oatmeal bowl with berries
- Greek yogurt with nuts
- Toast with peanut or almond butter
- Kale and egg wrap a on whole-grain tortilla
Other Tips for the Wolf Chronotype
You started this blog by asking the question, "What chronotype am I?"
If you love to stay up while the rest are sleeping, you are a Wolf.
Here are a few more tips for those in the wolf chronotype camp to stay healthy and happy while still having productive days.
- Don’t let those two bursts of creative energy go to waste. Wolves should plan their most strenuous tasks in the noon and the evening to really hit a creative stride.
- If you know that mornings are not for you, try to do work at night and spend less time doing work in the morning that won’t be up to your regular standard because you are still waking up.
- Take colder showers in the morning. The cold water can help you become more alert and awake.
- Drinking water throughout the day can help extend those hours you experience bursts of energy and reduce those slow morning wake-ups.
- Pop in those headphones in the morning. Listening to music can actually make you more alert and awake faster so you can cut out those 3 or 4 cups of coffee you might think you need.
We hope these tips will help you wolves make the most out of your day.
1sst of all congrats to the people coming here and improving their lives. I wud like to say that i really do feel most active during that 12ish to 4:30 pm and again at like 11:30 to 1 or 2am. The problem is that the world doesnt function that way. Am i supposed to get used to that or find someother solution by not delaying my work till midnight?
I love the three comments currently posted from wolves like me. I agree that a first meal of the day is best in the mid afternoon for me. I do intermittent fasting with mostly keto foods and that keeps my energy going instead of falling asleep after a meal. As I get older, I realize how much I love mornings as well as evenings and it’s quite a dilemma for me. It is definitely challenging to be a wolf, but it’s a blessing in that few people will admire the moon and stars in the wee hours of the night like I do, and I agree with others that I’m the one friends call on for support at night like rides to the airport. I LOVE being a wolf!!! Stand your ground if you don’t want to change. Just be ready to be out of sync for some events and opportunities, and relish the beauty of nighttime.
I’ve always been a wolf. Waking up before 9am is impossible to me, and sleeping before 11am is also impossible. I usually sleep about 11:30pm – 9:30am or 12am – 10am, and I’m a total zombie before Noon ~ 1pm. From 1pm – 3pm I’m as sharp as a tack.
From 3pm – 5pm or 6pm I do all my cooking and eating for the day, then go back to work from 5pm or 6pm – 9pm or 10pm. Watch an episode from Prime Video and then go to sleep honestly.
I’m a wolf, and I absolutely refuse to eat early in the day. In fact, I do OMAD and generally have my meals around 3PM. I still get the normal bursts of energy later on in the day around noon, evening, 10 at frickin’ night…
It’s the zombie-like state in which I spend my life until noon that’s a problem. 🙄
Going to give the water first thing in the morning a go.
I am a wolf chronotype. Your suggestions are great.But Its more challenging for wolves than you think.
My only energy burst happens in the late afternoon time around 3pm and goes on till 1 am. The problem is for a Working from home, mother of two school-going kids. My most efficient productive time is spent with my children. Pick up form school, homework help, evening activities, dinner, bedtime. Its 9pm already.
Ideally, I literally force myself to ‘work’ during morning hours, when i dont have the mental clarity or creativity to perform up to my abilities. Realistically, and more often than I’d like to accept, I’m up till 2am to finish ‘work’, (and I love it!). But the alarm is set for 6:30am every morning.