![]() Since your chronotype can influence your ideal bedtime, be sure to follow that as closely as you can. 3: Follow a Consistent Sleep ScheduleĪ consistent sleep schedule makes a huge difference in your sleep quality, and it’s especially important to keep your chronotype’s ideal schedule in mind here as well. If you enjoy caffeinated beverages like soda, tea, or coffee during the day, consider drinking their caffeine-free alternatives after your chosen cut-off point. Consuming caffeine within six hours of your bedtime could reduce your total sleep time by up to 41 minutes, so it’s a good idea to stop consuming caffeinated beverages at least six hours before your scheduled bedtime. The stimulant effect of caffeine can really ruin your rest if consumed too close to bedtime. Eating a high-protein breakfast right after you wake up can help jumpstart your body and give you the energy you need to take on the day. An early, carb-heavy dinner is ideal for helping the body prepare for sleep- this is because it gives your digestive system plenty of time to work before you wind down.Ī similar rule applies to breakfast as well. Otherwise, you may find that falling asleep is difficult, if not impossible. It’s important to avoid eating too close to bedtime to make sure that your body has time to digest and metabolize your food before you sleep. If you’re struggling to follow your chronotype’s schedule, or are in-between chronotypes, there are steps you can take to help get the sleep quality and quantity you need to be at your best each day. Our sleep needs change as we age, and it’s not unusual to find ourselves in the middle of a transitional period where our body’s clock may be a little askew. This leads back to how chronotypes can change with time and age. This happens more than you might think- I can tell you this from personal experience! As mentioned above I am normally a Wolf, but lately I’ve been falling asleep earlier and waking up earlier, more like a Lion or a Bear. In fact, people with the Bear chronotype are more likely to be part of a hybrid chronotype, and share traits with Lions, Wolves, and even Dolphins. ![]() Sometimes we may even be in-between chronotypes. We’re not always going to fit perfectly into one chronotype or the other. What if I Don’t Fit in with Just One Chronotype?Ĭhronobiology is complex and dynamic, just like our individual chronotypes.
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