In the brain of each person, there is a master biological clock that controls the various functions of the body. And not every person has hours of maximum productivity in the morning. The body of each person is tuned to its own wave – some prefer to get up early in the morning, while others prefer to work and lead an active life at night. We used to divide such people into owls and larks.
However, Dr. Breus believes that there are four human chronotypes – dolphin, lion, bear and wolf. About the features of each of them will tell estet-portal.com.
Human chronotypes: how dependent are we on the biological clock
To choose the right time for this or that activity – the key to success, well-being and mood. The perfect "when" help you accomplish "what" and "how" as quickly and efficiently as possible. Dr. Breus, who has worked with patients suffering from sleep disorders for over 15 years, has developed a strategy for making small changes in his life that can significantly improve it.
All you need to do – synchronize actions with the rhythm of your body.
The features of this or that chronotype are embedded in our DNA – the biological clock built into the brain (the suprachiasmatic nucleus of the hypothalamus) regulates the body's activities from birth.
In the morning, the sun's rays, reaching the eyeballs, pass through the optic nerve and activate the SCN, which controls during the day:
- body temperature;
- blood pressure;
- hormones;
- energy level;
- metabolism;
- activity level and other functions.
For 50 000 years, the biological clock controlled the lives of our ancestors, who ate, hunted, socialized, rested and did other things at the perfect time for this. However, civilization, which has brought many benefits to man, has also set our biological clock against us: we have become more awake at night, work around the clock, eat when we want, and rest when we have to.
How to fix it:
- Learn about the chronotypes that Dr. Breus highlights;
- define your chronotype;
- follow the recommendations.
Work for the body, not against it: 4 human chronotypes according to Breus
We are used to dividing people into three chronotypes – larks, owls and doves. However, Dr. Breus considers this classification imperfect, since we not only go to bed and wake up at different times, but also have different needs for the amount of sleep.
Also, to determine the chronotype, it is important to take into account the characteristics of a person's character. For example, early risers tend to take better care of their health, evening – are more impulsive, and those who prefer a nocturnal lifestyle – the most sociable.
For a comprehensive assessment of a person's chronotype, it is simply necessary to take into account the type of personality.
Dr. Breus believes that it is appropriate to distinguish four human chronotypes that need new names, since the person himself is a mammal, not a bird.
To adjust the body to the natural rhythm, try to determine which chronotype you belong to. Based on this, you can choose the most favorable time for your daily activities – from shopping to having sex.
How to determine your chronotype
Dr. Breus distinguishes four human chronotypes: dolphin, lion, bear and wolf. Their characteristic features are described below.
Dolphin
Personality: introverted, cautious, nervous, smart.
Behavior: avoid risky situations, prone to perfectionism, attention to detail.
Sleep/Wake: Wake up tired and awake in the evening; productivity fluctuates throughout the day.
Like real dolphins, people belonging to this chronotype sleep very sensitively. To wake up, they need to set the alarm many times. Prone to insomnia. When the "dolphins" cannot sleep at night, they often analyze the words they said and the mistakes they made.
Most often "dolphins" like to work alone, they don't bother with diets and exercise because their body mass index is below average.
Lion
: responsible, balanced, practical, optimistic.
Behavior: try to be the best, care about health and figure, pleasant to talk to.
Sleep/Wake: Wake up early, get tired late at night, fall asleep easily. Most productive in the morning. Like lions, people of this chronotype wake up early to have a hearty breakfast and prepare to achieve their goals.
"Lions" full of energy, not afraid of difficulties, able to clearly set goals and make strategic plans to achieve success. They also like to play sports.
Bear
Behavior: avoid conflict, try to maintain health, place happiness above all else, feel comfortable in familiar surroundings.
Sleep/Wake: Waking up reluctantly, delaying wake-up times several times, tired in the evening, sleeping deeply but not long enough, they believe. The peak of productivity falls a little before lunch.
"Bears" are more active during the daytime, and prefer to rest at night, with more than 8 hours. To fully wake up in the morning, they need a couple of hours, during which they already have time to get hungry. In fact, the "bears" rarely refuse food at any time of the day. "Bears" kind and non-confrontational, at work they avoid quarrels, but at parties they know how to light it up.
WolfPersonality: impulsive, pessimistic, creative, prone to mood swings.
Behaviour: they like to take risks, they enjoy it – priority, constantly looking for something new, reacting to what is happening very emotionally.
Sleep/Wake: Prefer to sleep before lunch, get tired only after midnight. Most productive in the last hours of the morning and late in the evening.
Wolves (animals) go hunting after sunset, and people who belong to this chronotype also prefer to lead a predominantly nocturnal life. After waking up, they are not hungry, and at night they wake up with an appetite. Eating habits make such people prone to obesity. Wolves are creative, unpredictable, prone to depression and mood swings.
Dr. Breus has developed a
chronotype test(test in English).
"To whom? What? When?»: how to live in harmony with your chronotype For people who have already determined their chronotype, Dr. Breus has developed recommendations that will help make life more harmonious and enjoyable.
Unfortunately, we can't always go to bed and wake up, play sports, work, go shopping and relax when we want. But, if you have the opportunity to independently adjust the schedule of the day, you can take into account the following recommendations of Dr. Breus:
When to go to bed and wake up:
- "for dolphins": go to bed around 11:30 pm – wake up around 6:30;
- "bears": go to bed around 11:00 pm – wake up around 7:30;
- "wolves": go to bed at about 00:00 – wake up around 7:00.
- When to exercise:
- "for dolphins": around 7:30;
- "bears": around 18:00;
- "to the wolves": around 7:30 or 12:00.
- When to have sex:
- "for dolphins": around 22:00;
- "bears": around 10:00 or 22:30;
- "to the wolves": around 7:00 am or 9:00 pm.
- When to make important decisions:
- "for dolphins": from 16:00 to 11:00;
- "bears": from 15:00 to 23:00;
- "wolves": from 17:00 to 00:00.
- When to buy groceries:
- "for dolphins": around 13:00;
- "bears": around 2:00 pm;
- "to the wolves": around 15:00.
- When to drink coffee:
- "for dolphins": from 8:30 to 11:00 and from 13:00 to 14:00;
- "bears": 9:30 am to 11:30 am and 1:30 pm to 3:30 pm;
- "wolves": from 12:00 to 14:00.
- When to study:
- "for dolphins": from 15:00 to 21:00;
- "bears": from 10:00 to 14:00;
- "wolves": from 17:00 to 00:00.
- Of course, the recommendations regarding
- activity time given by Dr. Breus for people of different chronotypes are rather conditional and, according to estet-portal.com, vary significantly depending on the actual time of awakening, daily routine, well-being and others factors.
That's why the editors of estet-portal.com believe that it is best when choosing the time for work, study, hobbies, sex, exercise and other activities, you need to listen to your body and follow its prompts – and then you can live in harmony with your body!
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