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 “chronotypes”. 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.
🧑🏻‍💻 Take our Sleep Quiz to receive some of Dr. Breus’s personalized sleep recommendations and begin your journey to better sleep! sleepdoctor.com/
📺 To establish your BEST bedtime routine, check out our video: • The ULTIMATE night rou...
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

[@shandrakor4686]

You know the worst thing is I can see what he means by once you start high school you become a night owl. I think everyone at my school would have agreed with that. So it's a crying shame that I needed to get up at 6am to get to school on time. I'd be a zombie for the first 1-2 hours. I've heard of dozens of studies that have shown the benefits of high schools starting later but are they going to change? not likely.

[@28105wsking]

I taught high school for years. This is really true. Kids are still off till 10AM. Then, they wake up. Zombies before that!

[@drakovis798]

Wolf chronotype. Lion's work schedule.

[@PeanutButter-yu2oy]

Dr. Breus..thank you for hope with my TERRIBLE insomnia. You're the only one who makes any sense regarding sleep.

[@gorelowjeff5054]

I heard every hour you go to bed before midnight is actually 2 hours of sleep

[@lizhall2961]

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

[@toloveandrestore2472]

Idk if it’s true, but it definitely feels true for me. I only get quality sleep if i sleep around 10pm or earlier. I’m a dolphin

[@nnotny]

I must be a dolphin. I've long been good with about 6 hours of sleep, and would wake up once around 2-3 am. Now that I'm older I'd settle for not waking up every half hour to hour for the entire 6 hours. And so now I find myself wishing I could sleep solidly for 8-10 hours

[@JIMKATSANIDIS]

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!🙌❤👍

[@NZWyvern]

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.

[@TheOneAndOnly_skiF]

You sure you not the donkey chronotype?

[@user-vm2sp3ld3p]

Thank you doctor, I tried your method and it worked well, much love from Japan💜

[@joetanaka6446]

Interesting and good learning. I am in Japan, too 🎉

[@kellycarpenter1287]

I’m a dolphin and a HSP, no way could I survive on 6 hours of sleep

[@ManjitMedia]

Hey Dr. Michael, Just checked your youtube, really great stuff. I was wondering are you looking for a short or long form video editor ? Or Whole KZbin management ?

[@eco-aslfitness-asl8101]

But don’t forget many of us are forced to get up early for work anyway… lol

[@scottengh1175]

I took your chrono type quiz and I think there aren't enough questions to accurately determine. Quiz gave me lion and I think I am a bear. Lately due to age, loosing 60 lbs and some high blood pressure meds; I have been experiencing insomnia. I do not want to go to sleep at 8 pm. Probably 10ish. I am not extremely successful. Guess, if my wife wasn't a wolf, I would not mind getting up at 5 a.m., but have been trying 6:30.

[@UnstoppableVi]

Definitely a dolphin. Thanks for this!!

[@simoneb950]

Thanks for the very informative video! I was wondering if there's any research on chronotypes and delayed sleep cycles for patients with ADHD. There seems to be some evidence that sleep cycles can be shifted as much as two hours, so would this support either attempting to 'reset' this or working with this natural sleep cycle by shifting bedtimes/wake times forward? I was also wondering whether there's any research on this and women needing more sleep. Thanks!

[@Robyboscia]

hi dr. Breus, just a question. there are some research behind this calssification in chronoypes or is something from your experience? i know some research behind the owl / lark thing , what about this 4 chronotypes?

[@annespaperspot2747]

How do the chronotypes fit with one’s work schedule? I get up at 5 am for work. I don't have much choice when my workday starts. My husband gets up at 3 am. How do we make the most of our sleep?

[@ithacacomments4811]

Going to bed at 9 pm ...getting up at 8 am....maybe I am a fish!

[@youtubecommentergal4346]

I've noticed any time I take the quiz I get bear as the first answer then wolf second. I feel more like a wolf as I do struggle following the typical routine of the world. Here in my country it's not a 9 to 5 routine it's 8 to 5 so that means you have to wake up before 7am if you want to make it in time for classes or work. Safe to say my time management skills are bad and it's something that has got me many lectures with my aunt. I try to sleep earlier but I feel so bummed out that I won't do stuff at night.

[@N5555b]

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?

[@Asya.Pereltsvaig]

Your quiz classified me completely incorrectly. Nothing in the description fits... 🧐

[@JC-rx8rl]

Ha! I just took the quiz & I’m a dolphin. 100%! I do, in fact, wake up most days between 6:30-6:45 before my alarm. I rarely ever hit snooze. I would live to get 8-10 and just refreshed but this girl will just keep on dreaming lol

[@Mike-vu1rn]

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 😂

[@mwilson7842]

Fat chance. 😅

[@Mike-vu1rn]

@@mwilson7842😂

[@gabriellahsdancingheart8808]

How do you suggest managing when the parents are night owls and the kids have to get up super early for school?

[@TheSleepDoctor]

Carpool

[@mwilson7842]

What about menopausal night sweats? SSRI medication withdrawal with anxiety, sweating? So many factors throwing off these categories.

[@TheSleepDoctor]

I know its complicated, but it is possible. Check pout my articles on Menopause.

[@PlainCometDust]

Took the Chrono test. Stopped at the jet leg question. I've never had it so I can't answer the question or continue past it.

[@TheSleepDoctor]

I would encourage you to choose which ever answer best applies and move on to the other questions.

[@kish2187]

❓ QUESTION ⁉️ I am a lion but i go to bed around 10-11 and get up at 2-3am. ( I have sleep apena and sometimes sleep uncomfortable.) I Workout so I am not wasting time and energy lying awake (also my boyfriend I suspect is the dolphin type so any sleep I can give him is good.) And I find myself more motivated to workout around these times then nap for another 1-2 hour(s) then start my day and clock in at 10am off at 6. My question is based on my sleep type is it possible to adjust accordingly to still achieve the best results for your type in terms of energy, sleep? I am about to adjust to a bears schedule a 9-5 , can pushing my sleep/workout schedule an hour back help maintain a strong lion?

[@TheSleepDoctor]

Its tough, but you could give it a try. It would require you to stay up later, and then get light as soon as you wake up. I don't suggest it.

[@kish2187]

Thank you! I've been doing really early morning walks that are 1-2 hours long and it helps a lot in terms of energy I do caffeinate 90 mins in sometimes and some days don't and seems okay as long as I don't drink caffeine after 1-2. I now get up at 4-5 am and go to sleep around 9pm-12am hour frame. On my days off I catch up on sleep by "napping" once around 1-3pm usually range extra 2-5 hours a day basically giving another days sleep then I do night shift my 2 days off but get out by my wake up time. New Question ⁉️ what time should I take a second dosage of caffeine if I'm already waking up at 6-7pm?

[@pawankhathuria3151]

I wake up 7:30 am daily, no matter how how hard I try to sleep before 12am I can't, always sleep after 12 am

[@martyscncgarage5275]

Have you talked about sleep as we age. Do we sleep less. How about retired people, do typically sleep less?

[@TheSleepDoctor]

I have several videos here on the channel about sleep and aging.

[@loreleidenton7000]

❤

[@MS-lk1cn]

Night owl

[@Misslou2425]

I am always happy with about 5 hrs. ( Dolphin. Very very creative...) But sheesh...this doesbt feel healthy because l get way wayyyyy less sleep than 5-6 hrs

[@christinechapman9764]

Dude... 20 mins to fall asleep. Try 20 seconds. If I'm not asleep already, I am probably not going to be. 😅

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[@user-py7wp6nw9h]

don't know why we should care about famous people and your "famous friends'. Who cares? Does it apply to us? I couldn't give two s*** about Kelly Ripa or Arianna Huff and Puff sleep patern