Your chronotype reveals a lot about your preferred sleep patterns. Our resident sleep expert Olivia Arezzolo has created a quiz so you can discover how to maximize your time in the land of Nod.
Sleep: it’s free. And we all want more of it, so why is it so hard to get? Specifically – that consistent, restorative, uninterrupted, eight-hours-a-night kinda sleep. Which is why we’ve enlisted Sydney-based sleep expert Olivia Arezzolo to solve our myriad of sleep concerns with our new editorial series Sleep Well Wednesdays. Check back each week and you’ll be off to the land of nod before you know it.
Knowing your sleep personality means you can tailor your daily schedule to what works best for your body. By taking into account your circadian rhythm preferences and knowing your chronotype, you can schedule your sleep and daily rhythms according to your personal biology.
Not only does this help you fall asleep faster and minimise 3am wake ups, it also optimises productivity and grants insight into your vulnerability for health challenges such as anxiety and depression.
Who doesn’t want to sleep better, feel better, and function better? It could be as easy as simply adjusting the times you go to bed and wake up.
What time do you prefer waking up?
1. Before 6.30 am
2. Between 6.30-8.30am
3. After 8.30 am
What time do you like going to bed?
1. Before 10 pm
2. Between 10 pm-12 am
3. After midnight
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How do you feel upon waking?
1. Fresh and full of energy
2. Dozy, but after a coffee or tea, I’m good to go
3. Exhausted – don’t speak to me for hours
Compared to others, you need:
1. Less sleep: you could easily get by on under seven hours
2. Around average: seven to nine hours
3. More sleep: you could sleep for 10+ hours
When do you find yourself most productive?
1. Before midday
2. Between 10 am-2pm
3. In the evening
At work, people most describe you as:
1. A leader
2. A team player
3. A social butterfly
At work, what’s your key strength?
1. Analysis, strategy and organisation
2. Getting what needs to get done, done
3. Creativity and unconventional ideas
Do you consider yourself:
How likely are you to be found out and about on a weeknight?
1. Rarely – I’m typically the first to leave
2. Often, but it’s not characteristic of me
Compared to others, your overall health is:
Do you find it easy to be healthy – e.g. sleep sufficiently, exercise and eat well?
1. Yes – I’m renown for it
2. Sometimes yes, sometimes no
3. Temptation usually gets the better of me
What’s your biggest challenge?
Add up your numbers for the results
Early to rise and early to sleep, Lions make up 10-15 per cent of the population. You’re an ambitious go-getter who likes to exercise at the crack of dawn, jump straight into work and have an early finish. Head to bed early to make the most of your sleep cycle.
Begrudgingly waking around 7 am, Bears make up about 50 per cent of the population. You need a few cups of coffee to get going in the morning but once you power up mid-morning, you can ride the productivity wave until around 3 pm, which is later than Lions who tend to crash earlier. You are the most adaptable of the three chronotypes and are mostly OK if you head to bed a little earlier or a little later.
Rarely seen before 9 am if they had the choice, Wolves make up about 10-15 per cent of the population. You’re a typical night owl and will happily stay up until the early hours. If you can find a role that lets you start a little later, you’ll be able to make the most of that early morning snooze.
Olivia Arezzolo is a sleep expert who holds a Bachelor of Social Science (Psychology); Certificate of Sleep Psychology, Diploma of Health Science (Nutritional Medicine); Certificate of Fitness III + IV. You can find her online here.