What Sleep Chronotype Are You? August 14, 2025 Ever wondered why you feel energised at certain times of the day while others are ready to wind down? Or why some people leap out of bed before sunrise while others come alive after dark? These patterns are shaped by your sleep chronotype – your body’s natural preference for when to sleep, wake, and be most active.1 A chronotype is influenced by your genetics and driven by your circadian rhythm – the internal body clock that regulates your 24-hour cycle of sleep and wakefulness.1 It doesn’t just affect when you feel sleepy or alert; it can also influence appetite, exercise performance, and even core body temperature.1 The Four Chronotypes While traditional thinking sorted people into “early birds” and “night owls,” sleep expert Dr Michael Breus identified four animal-inspired chronotypes that capture the nuances of our natural sleep-wake patterns.2 Lion (Morning Type)2 – About 15% of the population fall into this group. Lions are the quintessential early risers, waking naturally around 5–6am. They are most productive in the morning hours and often tackle big tasks before midday. By late evening, they’re winding down and may be ready for bed as early as 8–9pm. Lions thrive in structured routines but sometimes struggle with late-night socialising. Bear (Intermediate Type)2 – The most common chronotype, making up around 55% of people. Bears’ sleep-wake cycles align closely with the sun, waking easily in the morning and becoming sleepy in the evening. They tend to perform well during traditional office hours and can manage both work and evening social activities without too much trouble. Bears benefit from consistency and usually feel best when they stick to a regular sleep schedule. Wolf (Evening Type)2 – Roughly 15% of the population are wolves – the classic night owls. They have trouble waking early and feel their energy peak in the late afternoon or evening. Wolves often hit their creative or productive stride after most people have finished work for the day. However, they can find it challenging to adapt to early-morning commitments, which may lead to a constant feeling of tiredness during the week. Dolphin (Erratic Sleeper)2 – About 10% of people fall into this category. Dolphins are light sleepers who often struggle to stick to a consistent sleep pattern, sometimes due to insomnia or heightened alertness. They may feel tired despite spending enough time in bed and can be easily disturbed by noise or light. Can You Change Your Chronotype? While circadian rhythm can be adjusted to some extent with light exposure, melatonin, or sleep hygiene habits, your underlying chronotype is largely fixed.1 It can shift naturally with age – children tend to be early risers, teenagers skew later, and adulthood often brings earlier wake times again.1 Making the Most of Your Chronotype The key is to work with your chronotype, not against it. If possible, schedule demanding tasks during your natural peak times, and allow for consistent, adequate sleep.1 Even if your lifestyle doesn’t perfectly match your body’s preferred rhythm, small changes – like optimising your morning light exposure or winding down with calming rituals – can make a difference.1 If you experience persistent fatigue, insomnia, or symptoms of a sleep disorder, speak with your doctor. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References Pacheco, Danielle, and Anis Rehman. “Chronotypes: Definition, Types, & Effect on Sleep.” Sleep Foundation, 8 Jan. 2021, sleepfoundation.org. Labs, SleepScore. “What Is My Chronotype? (Chronotypes Defined) | SleepScore.” Sleep Ai, 30 July 2017, sleep.ai. Accessed 14 Aug. 2025.
