What's Your Chronotype?
10 questions to discover your biological sleep type — and the ideal schedule to match it
🦉 Science-based · 2 minutes · FreeYour ideal sleep schedule
Your traits
The four chronotypes
Based on Dr. Michael Breus's research — your chronotype is largely genetic and changes with age
Lion — Early Riser
~15%Lions wake naturally before 6 AM, peak in the morning, and fade by evening. They're the most productive in the first half of the day. Lions make excellent executives and leaders, but struggle at late-night social events. Best bedtime: 9–10 PM. Best wake time: 5–6 AM.
Bear — Solar Follower
~55%Bears follow the solar cycle — they wake with the sun, hit peak performance mid-morning, and wind down in the evening. The "average" human sleep schedule was designed around Bears. Best bedtime: 10–11 PM. Best wake time: 7–8 AM.
Wolf — Night Owl
~25%Wolves' brains don't hit peak performance until evening. They're creative, introverted, and struggle with early mornings — not by choice. Standard 9–5 schedules work against their biology. Best bedtime: 12–1 AM. Best wake time: 8–9 AM.
Dolphin — Light Sleeper
~5%Dolphins are light, fitful sleepers — even in animals, dolphins sleep with one hemisphere at a time. They're often highly intelligent, anxious perfectionists who wake easily. Best bedtime: 11:30 PM. Best wake time: 6:30 AM. Prioritize sleep environment over timing.