What is My Chronotype? Take the Quiz to Help Improve Your Sleep Routine

We’ve all had those nights where sleep just feels impossible. If counting sheep isn’t getting you anywhere, it could be time to look a little closer at your internal body clock and sleep type; aka your chronotype! 

What on Earth is a chronotype, I hear you ask? Keep reading to find out…

From early birds to night owls, everyone has a unique internal clock that impacts their sleep, productivity, and energy levels throughout the day. Discovering your chronotype can help you tap into your natural rhythms for better sleep quality and more productive days by tailoring your routine to what works best for you.

In this blog, we’ll help you uncover your chronotype with our helpful quiz, explaining the difference between each type, and sharing what bedding advice and products can help you achieve blissful slumber night after night. 

What is a Chronotype?

In a nutshell, your chronotype is your body’s natural preference for waking up and winding down. It’s like your own personal timekeeper that tells your brain when you’re most alert, when you’re feeling creative, or when you’re ready to drift off to sleep. Whether you’re a morning person, a night person, or somewhere in between, your chronotype can affect everything from productivity to sleep and mood. 

Identifying your chronotype can help you work with your body’s natural rhythm, rather than against it. That’s the crucial part of all of this chrono-business. 

Chronotype Categories: Lions, Bears, Wolves & Dolphins

Most people fall into one of these four main chronotypes - Bear, Wolf, Lion or Dolphin. But before you think we’re absolutely crackers for likening you to a wild animal, stick with us. Let’s take a quick look at what each one entails:

  •  Lion : Lions are early risers, full of energy from the word go. They jump out of bed feeling bright-eyed, bushy-tailed and ready to tackle the day ahead without hesitation. As soon as evening hits, however, it’s lights out and bedtime for these jungle cats.

  •  Bear : Bears are the most productive in the morning - even if they do need a strong cup of coffee to get them in the zone. But once they’re awake, they’re up and at them. It’s common for bears to hit a mid-afternoon slump, before gradually perking up again, ready to wind down mid-evening.

  •  Wolf : Wolves are true night owls, with energy levels peaking in the afternoon or evening. Mornings can be tough, but Wolves often come to life in the evening hours, feeling creative and focused after sunset. Due to this, wolves typically have later bedtimes, often hitting the hay after midnight.

  •  Dolphin : The rarest chronotype, found in about 10% of the population. Dolphins are often light sleepers who have irregular wake and sleep times. They're wired and tired during the day, and have restless, nervous energy at night. They're most productive in the late morning. 

What is My Chronotype? Take the Quiz to Find Out!

Not sure where you fit in? Take this quick quiz to find out if you’re a Lion, Bear, Wolf or Dolphin. Remember to be 100% honest and to choose the answer that best fits you.

How to Apply Your Chronotype to Improve Productivity and Sleep Quality

Now that you know your chronotype, you can use this to carve out a better daily routine that’s tailored to your individual needs to help you make the most out of your day. But how do you go about matching this accordingly with your new-found information? 

Let’s break it down to explore this further.

  •  Lions : Aim for an early sleep schedule, such as 9 or 10pm to 5 or 6am, aligning with natural morning energy. Tackle your biggest tasks first thing, so you can take full advantage of this! Leave the lighter tasks for later in the day when your tiredness begins to hit. Ensure you get an early night so you can maximise those zs.

  •  Bears : A typical schedule of around 11pm to 7am often works best, syncing with the typical daylight hours. You’re at your best in the late morning, so try to plan your most important tasks for then, and leave less demanding to-do’s for the afternoon/evening.

  •  Wolves : Later sleep times, like midnight to 8am allow you to maximise energy peaks in the evening.Your energy peaks in the late afternoon or evening. Mornings are perfect for slowly easing into the day, but save those high-energy tasks for when you’re feeling your best mid-afternoon or evening hours.

  •  Dolphin:  As light sleepers, often experience disrupted rest. They should aim for a flexible sleep schedule, ideally around 12am to 6am, but should prioritize creating a calm, quiet environment to improve sleep quality. Since they may wake up throughout the night, it's important for dolphins to focus on getting consistent, uninterrupted rest when they can and adapt their day based on energy levels. A structured routine can help balance their irregular sleep pattern.

Optimise Your Sleep Space

No matter your chronotype, one tried and tested way to help you get a relaxing night’s sleep is creating a calm and cosy sleep space. Here are some top tips to make your bedroom feel extra inviting with a little help from Secret Linen Store:

Start with Dreamy Bedding

Choose soft, luxurious  bed linen sets  that feel amazing to sink into at the end of a long day. Our  bedding collection  is full of options to suit every taste, from crisp whites to colourful patterns.

Layer up with the Perfect Duvet and Pillows

Whether you prefer a fluffy, warm  duck down duvet  or a lightweight  hollowfibre one  for a cooler night’s sleep, our  duvets and pillows  are designed for ultimate comfort. For more guidance on finding the right duvet for you, check out our blog:  How to Choose Your Duvet

Add Softness with a Cosy Throw

A cosy  throw  is the perfect finishing touch for your bed. Full of versatile style, a throw or  bedspread  can be used to add warmth on chilly nights or simply drape across the end of the bed to inject a touch of texture into your bed linen ensemble.

 Top Tip: If you struggle to wind down for the evening after a busy day, swapping screentime for a good book is a great alternative to help your mind begin to switch off and prepare for sleep. Our V-shaped pillowis the perfect accessory for providing extra support while you relax in bed with a good page-turner!

Keep the Light Just Right

For Bears and Wolves who want to sleep in, or Lions who need a pitch-black room for their early nights, blackout curtains  that block out unwanted light can make a world of difference.

Snuggle up in Comfy Nightwear

A great sleep starts with feeling comfy and relaxed, so slipping into something a little more cosy before bed is a must. Whether you’re a  pyjamas  person or you prefer to lounge in luxury in a  bathrobe  after your evening shower, our range of soft, beautifully crafted  nightwear  is lightweight and breathable, ensuring your comfort all night long.

Upgrade Your Mattress with a Topper

Finally, if you’ve taken all the steps above but your mattress needs a little extra something, our  mattress toppers  will give your bed a new lease of life, making your bed feel even more luxurious and inviting.

Ready for Your Best Night’s Sleep Yet? Shop Our Range Today

If you’re ready to create a cosy, inviting bedroom tailored to your natural rhythm, browse our full range of sleep essentials online today. 

Looking for more bedding advice this season? Visit our Help and Inspiration page to find more tips on sleep routine and more.



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