A Habit For Mastering Sleep Efficiency 🌱

[sleep chronotypes]



Definition: A person's natural inclination about the times of day when they prefer to sleep or when they are most alert or energetic.

Maybe you set a new year’s goal to improve your sleep, but where do you begin?

Society has set the pressure of waking up early in order to be productive.

But the fact is, we all have different physiological clocks.

Respecting and adapting to your natural rhythm can significantly support your health and productivity.


Chronotypes, determined by genetic and environmental factors, influence your sleep preference and energy peaks. They stem from circadian rhythms, internal clocks influencing your sleep-wake cycle, metabolism, and body temperature.

By identifying whether you're a morning person (Lion), a daytime active person (Bear), an evening lover (Wolf), or have a sleep pattern that doesn't fit the typical mold (Dolphin), you can optimize your sleep and work schedule to match your body's natural inclinations.


Studies in chronobiology demonstrate that mismatching your tasks with your chronotype can lead to ineffective work. On the other hand, synchronization enhances cognitive function, mood, and overall health.

Tailoring your work and rest according to your chronotype can lead to tangible benefits. It maximizes your productive periods and allows you to work at your personal best.


Why habits? Your time is valuable and limited; you don’t need more complex systems. My goal is to provide you with simple, effective tools to support your physical and mental well-being and make you more efficient and conserve mental energy. (read more)

Understand and respect your body's natural sleep-wake cycle as much as you can.

Step 1: Determine your chronotype

Lion (early bird) - 15% of people

Most productive - 8am-12pm

Bear (follows the sun) - 55% of people

Most productive - 10am-2pm

Wolf (night owl) - 15% of people

Most productive - 1pm-5pm

Dolphin (alert at night) - 10% of people

Most productive - 3pm-7pm

Step 2: Adjust your schedule to align with your best sleeping hours and energy peaks


In every edition of Creatures of Habit, I feature a product to help you implement this week’s habit.

If you want to learn more about the science of sleep, I recommend Dr. Matthew Walker and his book, Why We Sleep.

If you want to get more insights into your sleep, I highly recommend an Oura Ring. The biggest benefits I have had from my Oura Ring are the insights into my sleep, allowing me to optimize my sleep and figure out how to feel more rested and energized in the morning.


This week, figure out what sleep chronotype you are and adjust your schedule accordingly.

Reply to this email and tell me which chronotype you are. I am a Lion.

“Embrace your prime time for a true competitive edge.”

- Dr. Michael Breus

Until next time!

- Jenna Gestetner :)

P.S. Welcome to everyone who joined us since last week. Subscribe if you haven’t already, and say hi on LinkedIn.