l There is a worst time of day to try to woo a potential

love interest. For all chronotypes, 11:00am-2:00pm is

when bonding hormones are at their lowest. So lunch
dates might be a great way to get to know someone,
but dinner is when you�ll win his/her heart.
l Do you absolutely dread your morning workout? If
you�re a Lion or a Wolf, try working out at 6:00pm,
not 6:00am, and soon your early evening run will be a
treat, rather than a punishment.
l If you�re a Dolphin, your most creative time of day
is between 10:00am and noon. Use this time to
daydream, journal, make big-picture To Do lists,
research, and think.
l Bears�the chronotype that struggles most with losing
weight�should opt for high-protein breakfasts instead
of high-carb. And don�t be afraid to eat a hearty
breakfast; people who eat the majority of their calories
early in the day have a lower BMI than late eaters�
even if they eat the exact same number of calories

-------------------------------------

Lions are conscientious, stable, and practical. They're overachievers and

prioritize their health and positive interactions with people. Lions also tend to
find themselves in leadership roles, but may also be introverts, finding it lonely
at the top. Lions need to be around a lot of people and have an analytic mind. When
it comes to sleep it's important to you, but you don't often struggle with it. You
sleep deeply are and satisfied and refreshed with seven hours of rest. You wake up
bright-eyed and ready to go.
To maximize your day, make sure to wake up early�this is your productive time.
Enjoy a cup of coffee between 8 a.m. and 10 a.m., when your cortisol drops a little
bit. The best time for you to exercise is after 6 p.m., this will wake you up to
power you through the rest of you day as you're most likely starting to feel
sluggish by this time. Last, make sure to get to sleep early, no later than 10:30
a.m. since you wake up so early.
lideres. les gusta terminar de hacer la cosas ( conseguir objetivos)

__________________________
You got: Wolf

Wolves are impulsive, sometimes moody, and creative. They react emotionally and can
be risk takers. They have trouble waking up early in the morning and are often
groggy during the day. They are also not very hungry in the morning but are
ravenous during their peak time, at night. Wolves are comfortable being alone but
can also enjoy a crowd or big social gathering. The wolf is insightful and
intuitive but can get stressed easily and fly off the handle.
Wolves need a first alarm about 20 minutes before they actually need to get up to
start their day. If you are a wolf, as soon as you get up write down your ideas and
thoughts�this is the best time to be productive and problem solve for you. Instead
of coffee, use sunlight to feel more alert and move as much as you can in the
morning. Have a high-protein breakfast to fuel you for the day and enjoy some
coffee at noon, when you find you need it most. Your best window of time during the
day is between 4 p.m. and 6 p.m. Turn off electronics by 11 p.m. and hit the sheets
by midnight to get optimal rest.

_____________
Dolphins are cautious, intelligent, and introverts. They strive for perfection and
usually have fast metabolisms. Dolphins are insomniacs, they only sleep with half
their brain at a time�the other half is awake and alert. Those who fall into the
dolphin category are light sleepers and often wake up not very refreshed. They are
most productive during the day in short spurts.
If you are a dolphin, wake up early, around 6:30 a.m. Take a cool shower and do
some morning meditation to feel alert. Have your coffee two or three hours after
you wake up to maximize your productiveness throughout the day. Make a rule to stop
using electronics after 10:30 p.m. and stay up late! Going to bed around 11:30 p.m.
will leave you feeling exhausted, which will help you fall asleep easier.

_____________--

So.... What does this mean?

Real dolphins sleep with only half of their brain at a time (which is why they�re
called unihemispheric sleepers). The other half is awake and alert, concentrated on
swimming and looking for predators. This name fits insomniacs well.

DOLPHIN

Four Key Personality Traits: Cautiousness, introversion, neuroticism, intelligence

Four Key Behaviors: Avoiding risky situations, striving for perfection, obsessive-
compulsive tendencies, fixating on details
Sleep/Alertness Pattern: Dolphins usually wake up feeling unrefreshed and are tired
until late in the evening, when they suddenly hit their stride. Most alert: late at
night. Most productive: in spurts throughout the day. Naps: They try to nap to
catch up on sleep but can�t quite make it happen.
Dolphins in nature are unihemispheric sleepers. One half of the brain shuts down
while the other half stays alert to prevent drowning and being eaten by predators.
Their feeding pattern is flexible, and their metabolism is rapid.

The human equivalent is a light sleeper, easily roused by slight sounds and
disturbances. Dolphins have a low sleep drive, and struggle with waking up multiple
times over a long night. Being a light sleeper and having a low sleep drive can
cause anxiety-related insomnia[JB3] . As they lie awake at night, Dolphins can
ruminate about mistakes they�ve made and things they�ve said, how they would redo
their mistakes and misstatements if they could, what they can expect to deal with
in the future, and how they�ll accomplish anything on so little rest. When Dolphins
do sleep, they skim the surface and often claim that they don�t know whether or not
they actually slept at all.

Out of bed, Dolphins are generally anxious as well. They tend to have Type A
personalities�nervous, irritable, and worried�and are highly intelligent. Their
attention to detail and perfectionism are ideally suited for precision work�copy-
editing, coding, engineering, chemistry, composing or performing music. Their
obsessiveness and perfectionism do not equip them for teamwork. They are happiest
(or least irritable) when left alone to work by themselves and do what they need to
do. They often get mired in the details�to the point where they become paralyzed
and get little done.

Dolphins tend to be less guarded in their relationships, and they tend to

demonstrate exceptional emotional attention (listening and being present), repair
(the ability to fix problems), and clarity (understanding what�s really going on).
Confrontation-averse, Dolphins don�t enjoy arguing, but at times they are so sleep-
deprived that they may have marital conflict anyway. Lingering emotional tension is
even more troubling than arguing and is to be avoided at all costs. In my clinical
observation, Dolphins might not be the easiest people for Bears and Lions to live
with, but they make attentive, caring, dedicated partners. I�ve noticed that
Dolphins and Wolves seem to make a good combination.

Regarding their health, Dolphins are usually eat-to-live types with a naturally
fast metabolism. Some are obsessive exercisers, but most Dolphins don�t really care
about fitness and don�t need to exercise in order to lose weight, since their body
mass index (BMI) tends to be low to average. Although Dolphins will try any over-
the-counter or prescription medication for their insomnia or hypochondria, they can
be obsessively careful about what they eat, drink, and purchase. They rate
themselves low in overall life satisfaction. At the same time, being vocal about
their dissatisfaction mitigates that.

Wonder if you fit into other categories? Below you will find a brief description
for each of the main chronotypes...

LION � Real lions are morning hunters at the top of the food chain. This name fits
morning-oriented driven optimists with a medium sleep drive.

BEAR � Real bears are go-with-the-flow ramblers, good sleepers, and anytime
hunters. This name fits fun-loving, outgoing people who prefer a solar-based
schedule and have a high sleep drive.

WOLF � Real wolves are nocturnal hunters. This name fits night-oriented creative
extroverts with a medium sleep drive.

If you don't recognize yourself in the short descriptions above, perhaps you
recognize one of your parents.

Remember, your chronotype is genetic � determined specifically by the PER3 gene.

If you have a long PER3 gene, you need at least seven hours of deep sleep to
function, and tend to be an early riser. If you have a short PER3, you can get by
on light or little sleep, and you tend to be a late riser. It's likely that at
least one of your parents had the same chronotype as you.

Why so many types?

Why is there variation at all? Since the dawn of man, a range of chronotypes has
been necessary for species survival. Each chronotype had its purpose and
contributed to the larger group's security.

Bio-time had to be diverse for the larger group to stay safe over the long night.
Although we don't stand watch over the cave opening anymore, our genetic structure
hasn't changed all that much since prehistoric times, and neither have the
following ratios:

Dolphins account for 10 percent of the population. Light sleepers, they rouse at
the smallest noise to wake and warn the group of danger.
Lions account for 15 to 20 percent. They rise early, taking the morning shift of
guarding the group and watching out for roving predators.
Bears account for 50 percent. Their cycles matching the rise and fall of the sun;
they hunt and gather in daylight.
Wolves account for 15 to 20 percent. They take the late shift to guard the group,
drifting off when the most extreme Lions start to stir.