Understanding and planning your day according to your chronotype and using CBD can help maximize your sleep and productivity.
Table of Contents
1. What’s Your Chronotype?
2. Identifying Your Chronotype
2.1 Chronotype Quiz
3. Ideal Daily Schedules for Productivity Per Chronotype Category
3.1 Bear
3.2 Lion
3.3 Wolf
3.4 Dolphin
4. CBD Oil for Better Sleep
5. Benefits of CBD for Other Sleep-Related Issues
5.1 Anxiety
5.2 REM Behavior Disorder
5.3 Restless Leg Syndrome
5.4 Insomnia
6. Sleep Better No Matter Your Chronotype with CBD Oil
7. Final Thoughts on Chronotypes and CBD Oil for Sleep
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1. What’s Your Chronotype?
We all know that sleep is important for daily functioning and energy levels. But did you know that something called your chronotype can make a difference? Your chronotype is the inclination that causes you to sleep at a certain time of the day. It is based on your circadian rhythm, which is your internal clock that ultimately decides what your sleep/wake cycle is.
There are a total of four chronotypes, and everyone falls into one of the categories. Chronotypes help to determine what our most energetic and productive times of the day are.
Making adjustments to your daily routine to better suit your specific sleep chronotype is said to improve productivity and resolve various sleep-related issues. Further, incorporating CBD can be beneficial for sleep patterns. (Click to tweet)
Let’s take a look at what this all means.
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2. Identifying Your Chronotype
While there are several different approaches and classification systems for chronotypes, Dr. Michael Breus, the “Sleep Doctor,” discusses four main types in his book The Power of When. According to Dr. Breus, we are all genetically wired with one of the four basic chronotypes. [1]
There’s a reason you function better at different times of day compared to others, and it boils down to genetics and biology. Dr. Breus says that understanding the way your biological clock is ticking gives you an idea of how to work with your body instead of against it. If you have a clear idea of what your sleep chronotype is, or your natural inclination to sleep at a particular time, you can maximize your productivity.
Take a look at the following animals, answer the questions, and read through their descriptions. Then you can choose the one that best reflects you and your sleeping habits.
2.1 Chronotype Quiz
BEAR
- Are you most productive in the late morning/right before noon?
- Do you typically fall asleep easily at night?
If you said yes to either of these questions, you might be a bear.
More info on Bears:
- Peak Productivity: Daytime
- Personality: Extroverted, open-minded, friendly
- Bears’ internal clocks follow the rise & fall of the sun
- Does better when able to sleep a full eight hours
- 50–55% of the population fall into this category
Bears aren’t quick to get started once they wake, and feel tired by mid-to-late evening. They are most alert from mid-morning to early afternoon, and most productive just before noon.
LION
- Are you most productive and active in the mornings?
- Do you typically go to bed early?
If you said yes to either of these questions, you might be a lion.
More info on Lions:
- Peak Productivity: Morning
- Personality: Practical, conscientious, optimistic
- Lions wake in the morning with lots of energy and motivation to get things done
- By early evening, they are exhausted
- 15–20% of the population fall into this category
Lions wake up early and are tired by late afternoon. They can fall asleep easily and feel most alert at noon, while being most productive in the morning.
WOLF
- Are you most productive in the evening and later hours of the night?
- Do you typically go to sleep late and wake up late?
If you said yes to either of these questions, you might be a wolf.
More info on Wolves:
- Peak Productivity: Night
- Personality: Creative, impulsive, pessimistic
- Wolves are most productive and energetic in the evening
- They find it very difficult to wake up early
- 15–20% of the population fall into this category
Wolves struggle waking before midday, and they don’t usually feel tired until midnight or later. They are most alert around 7:00 pm and are most productive in the evening and at night.
DOLPHIN
- Are you most productive in random windows throughout your day?
- Do you typically have trouble following a regular sleep schedule?
If you said yes to either of these questions, you might be a dolphin.
More info on Dolphins:
- Peak Productivity: Mid-morning and early afternoon
- Personality: Intelligent, introverted, cautious
- Light sleepers who have difficulty getting a good night’s rest
- Often diagnosed with insomnia or other sleep disorders
- Only 10% of the population fall into this category
Dolphins wake up feeling unrefreshed, and they tend to remain tired until later in the evening, which is when they hit their stride. They are most alert late at night and are usually most productive in randomized spurts throughout the day.
3. Ideal Daily Schedules for Productivity Per Chronotype Category
Let’s take a bit deeper of a look at the four animals and chronotypes, and afterward, we will discuss how introducing CBD oil into your routine can help encourage more restful sleep and help you stay asleep when you sleep best according to your chronotype.
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3.1 Bear
It seems as though most people fall into the Bear category when it comes to chronotype. Bears have sleep-wake patterns that tend to follow the sun, and they typically do not have issues falling or staying asleep.
Bears are normally most productive mid-morning and have a dip in their energy levels around mid-afternoon. Those who fit into this chronotype category are usually enthusiastic, outgoing people.
Here’s what a bear’s daily schedule looks like:
- 7:00 a.m. to 8:00 a.m.: Time to wake up and start the day
- 10:00 a.m. to 2:00 p.m.: Focus on important work
- 2:00 p.m. to 4:00 p.m.: Switch gears to focusing on lighter work
- 4:00 p.m. to 10:00 p.m.: Take a break to relax
- 10:00 p.m. to 11:00 p.m.: Time to wind down and prepare yourself for bed
- 11:00 p.m. to 7:00 a.m.: Sleep
If you are one of the many who fall into the Bear chronotype category, you must listen to your body and cooperate when you feel that you need to rest and recharge. Staying productive will rely on your being willing to take breaks.
Taking a short break helps when you resume working. Fighting these much-needed breaks will work against your productivity levels, your ability to remain focused, and keep you from working efficiently.
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3.2 Lion
Fifteen to 20 percent of the population will fall into the Lion chronotype category. Real lions tend to be productive in the morning, and that is when they do their hard work—aka hunting. This specific chronotype typically goes hand in hand with the people who follow the proverb “Early to bed, early to rise.”
Being driven and motivated in the mornings is common for type-A personalities who are natural-born leaders and go-getters. Productivity starts strong once you wake, and it will gradually decrease after you hit the midday slump. It will continue to dwindle as the day progresses if you do not take some time to recharge.
Here’s what a lion’s daily schedule looks like:
- 6:00 a.m. to 7:00 a.m.: Time to wake up and start the day
- 8:00 a.m. to 12:00 p.m.: Focus on important work
- 12:00 p.m. to 4:00 p.m.: Switch gears to focusing on lighter work
- 4:00 p.m. to 9:00 p.m.: Take a break to relax
- 9:00 p.m. to 10:00 p.m.: Time to wind down and prepare yourself for bed
- 10:00 p.m. to 6:00 a.m.: Sleep
If you fall into the Lion chronotype category and you are an early riser who is eager to get things done in the mornings, you must pay attention to mental and physical signs that you need to rest. Doing so will allow you to fully take advantage of your abilities and help you to remain productive.
3.3 Wolf
Similar to lions, around 15 to 20 percent of the world’s population falls into the Wolf category of chronotype.
Actual wolves are nocturnal hunters—meaning they tend to get a later start, gather momentum, and then work hard during later hours of the day and into the night. Writers and artists and other creative personalities that tend to embrace productivity when the sun goes down may fall into this category.
Here’s what a wolf’s daily schedule looks like:
- 7:30 a.m. to 9:00 a.m.: Time to wake up and start the day
- 10:00 a.m. to 12:00 p.m.: Focus on lighter work
- 12:00 p.m. to 2:00 p.m.: Work on creative tasks
- 2:00 p.m. to 5:00 p.m.: Take on lighter work
- 5:00 p.m. to 9:00 p.m.: Focus on important work
- 9:00 p.m. to 10:00 p.m.: Time to wind down
- 10:00 p.m to 12:00 a.m: Prepare yourself for bed
- 12:00 a.m. to 7:30 a.m.: Sleep
People who need alone time and find that their best work and ideas surface in the evening are wolf chronotypes. For most people, it would be difficult to find inspiration or even be able to function properly during the night; for wolves, it comes naturally.
Pay attention to when you feel most creative and innovative, and allow these feelings to flourish by utilizing these times. Be sure to not overwork or drain yourself mentally in the mornings, as it will keep you from being productive later on.
3.4 Dolphin
Dolphin chronotypes only make up about 10 percent of the population. Real dolphins sleep with half of their brain at a time. This is called being a “unihemispheric sleeper.” While one half of the brain is at rest, the other half is awake and alert. This makes it difficult for dolphins to feel rested.
They typically do their best work between mid-morning and early afternoon. Insomniacs tend to fall into the Dolphin chronotype category.
Here’s what a dolphin’s daily schedule looks like:
- 6:30 a.m. to 7:30 a.m.: Time to wake up and start the day
- 8:00 a.m. to 10:00 a.m.: Focus on lighter work
- 10:00 a.m. to 12:00 p.m.: Focus on important work
- 12:00 p.m. to 4:00 p.m.: Switch gears to focusing on lighter work
- 4:00 p.m. to 10:00 p.m.: Take a break to relax
- 10:00 p.m. to 12:00 a.m.: Time to wind down and prepare yourself for bed
- 12:00 a.m. to 6:30 a.m.: Sleep
Dolphins are brilliant minds. They are always thinking of ways to be impactful with the work that they do, which can sometimes make them appear to be withdrawn or distant.
Here’s the kicker:
This category tends to have difficulty when it comes to winding down and giving their brain a rest. Unfortunately, this can result in being anxious and developing poor sleeping patterns.
It is especially important for the people who fall into this category to turn off devices in the evening and allow themselves to focus on relaxing. Recognize when your body and mind need to relax; otherwise, it will combat productivity when you truly need to be.
4. CBD Oil for Better Sleep
Now that you know what chronotype you are and you know what time you should be sleeping, it’s time to put that information to use. Consider what you can do to sleep better and be more productive during the hours that suit your sleep schedule.
Regardless of what chronotype category you fall into, the most important thing you can do to boost productivity during the day is to make sure you are sleeping at the right time and when you do go to bed, you are getting restful, uninterrupted sleep.
What’s more:
Cannabidiol (CBD) possesses qualities that are known to help induce sleep and reduce symptoms of insomnia. It can also help with how long you sleep, how well you can stay asleep, and the overall quality of your sleep. (Click to tweet)
This can be especially helpful for the dolphin chronotype, which can at times face difficulties regarding resting their minds and sleeping well.
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Certain smaller doses of CBD are also known to help energize and mitigate symptoms of fatigue and daytime drowsiness. This can help lion chronotypes take full advantage of their productive, busy mornings.
If you feel as though you need something to help improve your sleeping habits and boost your overall energy, CBD oil has been shown to do just that. (Click to tweet)
Our Advanced Sleep Formula with CBD is the perfect solution to fighting sleep abnormalities. It can help you develop a better routine, which will boost your productivity when it matters most.
RELATED: CBD Oil for Sleep: What You Need to Know to Sleep Better
5. Benefits of CBD for Other Sleep-Related Issues
Besides helping you fall asleep and stay asleep, CBD can provide benefits in other areas that may affect your sleep as well.
5.1 Anxiety
People can use CBD products effectively to relieve feelings of anxiety and stress throughout their day—or before bed to sleep better. (Click to tweet) Smoking or vaping cannabidiol produces almost immediate effects, so if you are feeling especially anxious, you can try one of these methods. [2]
Additionally, our Liposomal formula absorbs rapidly, helping to alleviate symptoms associated with anxiety quickly and effectively.
You can also use CBD tinctures or capsules daily to combat feelings of persistent anxiety, stress, and depression.
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5.2 REM Behavior Disorder
REM stands for rapid eye movement, and it refers to the stage of sleep in which a person begins dreaming. The muscles of the body go limp in this stage so that people are not able to respond physically to whatever is going on in their dream.
This form of temporary or selective paralysis is called REM atonia. Someone who suffers from REM Behavior Disorder does not experience atonia, so they end up moving around more frequently and aggressively in response to their dreams. This disrupts their sleep as well as the sleep of anyone who is near them.
It has been shown that CBD can effectively reduce the frequency of REM Behavior Disorder events, resulting in more restful sleep. [3] (Click to tweet)
5.3 Restless Leg Syndrome
Restless Leg Syndrome is a nervous disorder that causes an uncontrollable urge to move or twitch your legs. Symptoms of RLS include:
- Tingling
- Throbbing
- Itching
- Burning
- Cramping
- Pain
- Jerking of the legs
Studies have shown that cannabidiol acts as a sleep inducer and helps chronic pain sufferers experience relief.
Certain people with disrupted glutamate levels often complain about not being able to sleep. CBD oil may help enhance glutamate signaling, which can lessen the symptoms of restless leg syndrome.
RELATED: How Useful Is CBD Oil for Pain Management?
Here’s the cool thing:
CBD can also increase the amount of dopamine in your brain. Stabilizing levels of dopamine appear to minimize involuntary movements in people with other types of movement disorders as well, such as Parkinson’s disease. [4]
5.4 Insomnia
Insomnia is the inability to fall or stay asleep at night and can be caused by various factors, such as anxiety or physical pain. Suffering from insomnia can lead to depression, irritation, mood swings, and lack of concentration.
If left untreated, insomnia interferes with your quality of life and can cause worse issues. CBD has been thought to improve symptoms of insomnia because of its ability to relax and calm you down. Also, it can combat feelings of stress and anxiety, and physical pain. [5] (Click to tweet)
RELATED: Using CBD for Insomnia
6. Sleep Better No Matter Your Chronotype with CBD Oil
If you happen to deal with any of these challenges we mentioned above that inhibit your ability to sleep, we recommend trying our Advanced Sleep Formula with CBD to help you get back on track.
All of the incredible sleep-enhancing ingredients in our Advanced Sleep Formula along with embracing your chronotype sleep schedule will help you get the best sleep, keep you feeling well-rested, and will help you prepare to tackle your responsibilities.
This formula is a highly effective sleep-boosting combination of CBD, GABA, melatonin, 5-HTP, valerian root, and passionflower.
RELATED: Why New Liposomal Sleep Formula Is the Best Natural Sleep Aid
GABA reduces the activity of neurons in the brain, which results in increased relaxation and reduced stress.
Melatonin is a natural sleep hormone, and if you happen to be deficient in it, it will keep you from getting proper sleep. That’s why we’ve included it in our Advanced Sleep Formula.
5-HTP works to increase GABA levels, which will in return reduce anxiety—keeping you feeling calm, relaxed, and able to sleep much better.
Valerian Root is known to produce more restful, deeper sleep, and like 5-HTP, it also increases GABA levels.
Passionflower has a sleep-inducing effect and promotes deep sleep, and it also increases GABA.
7. Final Thoughts on Chronotypes and CBD Oil for Sleep
Now that you know your chronotype and the benefits of CBD for sleep, you can make the best use of your day and your night. Jot down your animal and your best sleep, work, and rest times to refer back to throughout the day, and take breaks as needed for optimal energy. Incorporating CBD oil into your daily routine and following your chronotype sleep pattern will boost productivity and keep you feeling great no matter the hour. (Click to tweet)
Sources:
- The Power of When: Michael Breus
- Cannabidiol as a Potential Treatment for Anxiety Disorders | SpringerLink
- https://www.med.upenn.edu/cbti/assets/user-content/documents/Chagas_et_al-2014-Journal_of_Clinical_Pharmacy_and_Therapeutics.pdf
- Effects of cannabidiol in the treatment of patients with Parkinson’s disease: An exploratory double-blind trial - Marcos Hortes N Chagas, Antonio W Zuardi, Vitor Tumas, Márcio Alexandre Pena-Pereira, Emmanuelle T Sobreira, Mateus M Bergamaschi, Antonio Carlos dos Santos, Antonio Lucio Teixeira, Jaime EC Hallak, José Alexandre S Crippa, 2014 (sagepub.com)
- Teitelbaum—Hemp-Oil-CBD-and-Marijuana.pdf (athmjournal.com)
