Can You Hack Your Chronotype? – Here’s What the Science Says

orange and yellow analog alarm clock at 11:03

Can You Change Your Chronotype?

Are you a morning person or a night owl?

If you’re like most people, your chronotype is probably somewhere in the middle.

Chronotype is the degree to which someone’s natural body clock (circadian rhythm) dictates their daily habits and activities.

Most of us have an ideal chronotype for our work lives, but it can be tough to stick to it sometimes.

Here are some tips that might help you change or shift your chronotype:

What is a chronotype?

Chronotype is the natural commander of your body to sleep at a certain time, it manages your body’s natural activity and rhythm. There are four chronotype categories: the Bear, the Wolf, the Lion, and the Dolphin.

Chronotype has an influence on other body functions like workout, appetite, and body temperature. Chronotype is also responsible for feeling more alert during the day and sleepier when night approaches.

Can you change your chronotype?

Your chronotype is the natural sleep schedule that your body prefers. It is based on your internal body clock, and it can be influenced by things like light exposure and hormones. While you may not be able to change your chronotype completely, you can shift it to better match your lifestyle.

Shift Your Sleep Schedule to Better Fit your Life

Shifting your chronotype can involve making small changes to when you go to bed and wake up, as well as scheduling your activities based on when you are most productive.

woman sitting on white bed Is it better to sleep with or without a shirt?

If you’re struggling to adjust to your chronotype, you may need to make changes to your sleep schedule. Chronotype is your natural sleep pattern, and aligning your sleep schedule with this can improve your life.

There are doctor-recommended tips for aligning your sleep schedule with your chronotype, but it’s up to you to find the best way for you.

How can you change your chronotype?

Step 1: Determine your chronotype

There are two major types of chronotypes: morning people and evening people. Morning people are naturally active in the morning and tend to be more productive than evening people.

To determine your chronotype, you can take a questionnaire such as the Morningness-Eveningness Questionnaire (MEQ) or the Munich Chronotype Questionnaire (MCTQ). After discovering your chronotype, you’ll want to make changes to hack your chronotype.

Once you have determined your chronotype, you can begin setting up a new work schedule that fits with your new temperament.

Step 2: Set up a new schedule

One popular method is to use a daily checklist that sets strict standards for yourself. This will help you stay on track and achieve high standards in your work. Changing your schedule can be difficult, but it can be very beneficial in the long run. To adjust to a new chronotype, follow some helpful tips and checklists:

1) Determine what time of day works best for you. Finding an appropriate balance between work and rest is essential if you want to maintain good health and productivity over the long term. Pay attention to how you feel when working at different times of day; do some research on which time of day works best for YOU!

Step 3: Live!

Make sure that all activities in your life are well balanced according to chronotype guidelines. This means that you should not neglect your social life or your hobbies in favor of work.

Break the day into manageable chunks. Plan each hour or half-hour so that you can easily achieve goals. Avoid working for extended periods of time without taking a break; instead, take short breaks and then continue working until you have completed your goal.

Step 4: Take care of your mental and physical health

Take care of your mental and physical health by following chronotype guidelines. Eat a well-balanced diet, get adequate rest, and exercise regularly according to what is recommended for your chronotype.

Step 5: Sleep at the right time

Larks are naturally inclined to be more productive in the morning and evening, while owls are more productive in the evening and night. Chronotype can be changed through lifestyle changes, such as adjusting time spent awake each day or incorporating exercise into your routine.

Proper sleep is essential for productivity, and can be improved through a variety of lifestyle changes. For example, if you’re a lark who tends to get the best results when you’re up early in the morning, try waking up an hour earlier each day so that you have more time to start your day efficiently.

Step 6: Napping is good

When working late into the night leaves you feeling exhausted in the morning, try breaking up your work schedule by taking a power nap during lunchtime instead. The key is to find what works best for you.

Step 7: Diet is important

Morning chronotypes are the earliest to wake up and should enjoy caffeine in the morning. Noon chronotypes are in the middle of their workday and should avoid caffeine in the morning or afternoon. The best time to drink coffee as a wolf is between 12 pm and 2 pm. It is not easy to fall asleep after drinking coffee so do not overdo it – and check how much caffeine keeps you awake.

It is important make a gradual change rather than jumping immediately into a different routine . It is recommended to avoid schedules that vary day-to-day as well as keep same routines on weekends if possible

What Is a Light Sleeper?

A light sleeper is someone who wakes up easily and frequently during the night. They are easily awoken by noises and find it difficult to get back to sleep. (even though osme people find it easier to fall asleep when it rains.)

How to become a light sleeper?

For most people, being a light sleeper is not something that they are born with, but rather something that they develop over time. There are a variety of techniques that can help you train yourself to become a light sleeper and get the best night’s sleep possible.

If you’re not a morning person, it may take some time to adapt to the morning schedule. Make a plan for gradually adapting, and reward yourself when you succeed.

What Is a Heavy Sleeper?

A heavy sleeper is someone who sleeps very deeply and is not easily awakened. Heavy sleepers may be difficult to wake up in the morning.

Many people who are considered “heavy sleepers” are at risk for health problems, including obesity and heart disease. Being a heavy sleeper is a dangerous way to live and can have health risks.

  1. 1 in 300 people are considered “heavy sleepers,” who typically go to bed at around 11 pm and wake up around 5 am.
  2. Being a heavy sleeper is a dangerous way to live and can have health risks.

How can you become a heavy sleeper?

Becoming a heavy sleeper will help train your body to sleep more deeply by establish a regular sleep schedule, creating a relaxing bedtime, a sleep-friendly environment, keeping the room dark, quiet, and cool.

If you want to be more like a night owl, gradually shift your bedtime later rather than trying to make the switch all at once and regretting it the next day. Make time for short naps throughout the day. Shift your mealtimes later in the day.


What factors influence a person’s chronotype?

Chronotype is the natural sleeping/waking pattern that people have, which is determined by genes and how well they can handle sleep pressure. Chronotype changes as you age, and can be affected by things like

  • your gender
  • current season
  • your genes
  • daylight availability

The amount of sunlight a person receives affects their chronotype. People’s chronotypes are adaptable to take the best advantage of daylight. People sleep less in winter and wake up early in spring. People get sleepy in summer and fall, and stay up late in winter.

What are the benefits of changing one’s chronotype?

Chronotype can have a significant impact on one’s health, quality of life, and personality. The importance of sleep and rest is not a question and sleeping better always have its benefits.

  • Evening people tend to do better academically than morning people.
  • Evening people are more creative and have a knack for divergent thinking.
  • Eveningness chronotypes are associated with reduced physical activity and less sleep, which can lead to health problems.

Chronotype can be changed gradually by adjusting bedtime and daytime habits. Exercise has been shown to help alter chronotype, especially for those with a night owl or morning lark chronotype. Chronotype can be customized to different people by adjusting exercise time and morning or evening time.

What are the risks of changing one’s chronotype?

Circadian misalignment could be a problem, but chronotype can be changed gradually by adjusting bedtime and waking times, using light to send signals to the circadian rhythm, and developing calming routines. Exercise can help shift chronotype, but should be tailored to the individual’s chronotype so that they are not at risk of circadian misalignment.

What is the science behind chronotypes?

Chronotypes are based on a person’s natural tendencies. People with different chronotypes each have their own unique set of strengths and weaknesses.

How do chronotypes affect sleep?

People with a “lazy” chronotype may find it difficult to stay awake during the late hours. People with a “busy” chronotype may find it difficult to get enough sleep during the daytime.

Intermittent fasting schedule according to chronotype

When choosing an intermittent fasting schedule, it should be based on your chronotype, as timing is important – it can affect how your body responds.

How can you find out your chronotype, exactly?

You can take the Power of When quiz, which will explain how your chronotype affects your sleep habits. Or you can see a sleep psychologist/doctor to get an assessment.

The most popular chronotype assessment is the MEQ, which can determine your chronotype and help you optimize your life based on this information.

Knowing your chronotype is one part of the puzzle; learning to work with it is the other. You have to figure out which activities are best for you based on your chronotype, so you can truly change the way you live.


By lezt

Lez Taylor, Founder and CEO of Corala Blanket. She tried every sleep system and trick to conquer her insomnia for good.