Health and Me

Tanya Dutt

World Sleep Day: What Your Sleep Style Says About You – Are You A Lion, Wolf, Bear Or Dolphin?

World Sleep Day: Lion, Bear, Wolf, Dolphin- Types Of Sleep Chronotypes, Which One Are You?

Ever wondered why some people wake up refreshed while others battle exhaustion despite hours in bed? From night owls to power nappers, your sleep style could be shaping your health in ways you never imagined. With World Sleep Day bringing the spotlight to good sleep, it's time to assess our sleeping habits and know where we stand. Are you a good sleeper, a weekend catch-up sleeper, an insomniac, or a regular napper?

Sleep isn't merely about being rested—it is essential to cognitive function, immune function, and overall health. Though deadlines at work and obligations to friends and family tend to get in the way, regular, high-quality sleep must be non-negotiable. As more research is uncovered about the long-term impact of sleep loss, it is obvious that prioritizing improved sleep habits is one of the most potent actions we can take for our health.

One such study released recently in Psychosomatic Medicine pinpoints these four sleeper categories with their individual distinct characteristics influencing the overall well-being. 

Good sleepers are the privileged ones. They have a fixed sleeping pattern, sleeping and rising at the same time daily without any problem. Their evenings are peaceful, mornings invigorating, and afternoons bright with vigor and efficiency.

Experts attribute these individuals as having the skill of sleep hygiene. They do not consume caffeine in the evening, have a cool, dark, and quiet bedroom environment, and stay away from screen time before bed. Their structured sleep habits render them the green-eyed monster for those who battle chronic sleep disorders. But with the hectic lifestyle of today, maintaining this regimen is fast becoming a rarity.

<h2>2. The Weekend Catch-Up Sleepers</h2>

Do you sleep in on Saturdays and Sundays to make up for the lost time during the week? If that describes you, then you fall in the weekend catch-up sleeping group. During the week, people in this category trade off their sleep for employment, social outings, or on-screen diversions, then oversleep on the weekends.

Such a strategy is seemingly great; however, study in Current Biology cautions against it. Sleep debt builds up when you're always short on the ideal seven to nine hours of sleep a night. Just because you get extra sleep during the weekend does not erase the ill effects of sleep deprivation in the week. More snacking, less burning of calories, and an interfered metabolism are just a few of the fallouts. The moral? Consistency is everything—using weekend recovery naps won't compensate for the losses of bad weekday sleep habits.

For insomniacs, sleeping is far from easy. Characterized by the inability to fall or remain asleep, insomnia strikes almost one in three individuals globally, as per the Cleveland Clinic. Long-term insomnia can hinder work quality, interfere with relationships, and enhance the likelihood of accidents. Worse, research in Psychosomatic Medicine indicates that poor sleep hastens biological aging, making people more vulnerable to age-related diseases.

Insomnia usually results from stress, anxiety, or inappropriate sleeping habits. Professionals suggest cognitive behavioral therapy for insomnia (CBT-I) to change unhealthy thoughts about sleeping. Also, avoiding stimulants such as caffeine, developing a bedtime schedule, and following relaxation exercises can help improve sleep quality in the long run.

While insomniacs do not get to enjoy their sleep, nappers do, but at irregular hours. These people are competent but often take daytime naps to rest. Brief naps (five to 15 minutes) have been found to boost mental performance and guard against brain aging, says a 2023 University College London study. But excessive napping can signal underlying sleep inadequacies or disorders.

To reap the most advantages from napping, professionals recommend brief and tactical naps. The optimal nap is 10–20 minutes and taken before 3 p.m. so that it won't interfere with night sleep. Although napping can add to typical sleep, never use it to substitute for a regular nighttime routine.

<h2>Understanding Your Sleep Chronotype</h2>

Outside of these four primary sleeper types, sleep habits are also determined by genetics. Our own natural biological cycles classify us as night owls (those who perform well in the evening) or early larks (who do best in the morning).

Studies demonstrate that our chronotype is influenced by at least 20 genes that control our body clocks. While children and elderly are naturally early risers, teens and young adults are likely to be late-night activity people. Only artificial light and computers have made these tendencies more difficult to overcome, making it more challenging to keep a natural sleep pattern.

Sleep expert Michael Breus built upon classical sleep chronotypes, establishing four distinct categories:

<strong>Lions: </strong>Early birds who are very productive during the morning but run out of steam in the afternoon.

<strong>Wolves:</strong> Evening creatures who struggle in the morning but become productive in the evening.

<strong>Bears:</strong> Sleep-driven individuals who feel that they never have enough sleep and work best around noon.

<strong>Dolphins:</strong> Light sleepers who wake up frequently at night, often experiencing fatigue throughout the day.

Knowing your sleep type can help optimize your daily schedule, maximizing productivity while improving sleep quality.

If you’re struggling with sleep, adopting better habits can transform your nights. The World Sleep Society suggests the following strategies:

<ul><li>Stick to a regular sleep schedule, even on weekends.</li><li>Avoid heavy meals, caffeine, and alcohol before bedtime.</li><li>Limit bedtime screen time to minimize blue light exposure.</li><li>Establish a sleep-friendly environment—cool, dark, and quiet.</li><li>Practice relaxation strategies such as deep breathing or meditation.</li></ul>

So are you sleeping well, or is it time to alter your ways? After all, sleep is not a luxury—it's a requirement for a healthier, longer life.

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Ever wondered why some people wake up refreshed while others battle exhaustion despite hours in bed? From night owls to power nappers, your sleep style could be shaping your health in ways you never imagined. With World Sleep Day bringing the spotlight to good sleep, it's time to assess our sleeping habits and know where we stand. Are you a good sleeper, a weekend catch-up sleeper, an insomniac, or a regular napper?Sleep isn't merely about being rested—it is essential to cognitive function, immune function, and overall health. Though deadlines at work and obligations to friends and family tend to get in the way, regular, high-quality sleep must be non-negotiable. As more research is uncovered about the long-term impact of sleep loss, it is obvious that prioritizing improved sleep habits is one of the most potent actions we can take for our health.One such study released recently in Psychosomatic Medicine pinpoints these four sleeper categories with their individual distinct characteristics influencing the overall well-being. 1. The Good SleepersGood sleepers are the privileged ones. They have a fixed sleeping pattern, sleeping and rising at the same time daily without any problem. Their evenings are peaceful, mornings invigorating, and afternoons bright with vigor and efficiency.Experts attribute these individuals as having the skill of sleep hygiene. They do not consume caffeine in the evening, have a cool, dark, and quiet bedroom environment, and stay away from screen time before bed. Their structured sleep habits render them the green-eyed monster for those who battle chronic sleep disorders. But with the hectic lifestyle of today, maintaining this regimen is fast becoming a rarity.2. The Weekend Catch-Up SleepersDo you sleep in on Saturdays and Sundays to make up for the lost time during the week? If that describes you, then you fall in the weekend catch-up sleeping group. During the week, people in this category trade off their sleep for employment, social outings, or on-screen diversions, then oversleep on the weekends.Such a strategy is seemingly great; however, study in Current Biology cautions against it. Sleep debt builds up when you're always short on the ideal seven to nine hours of sleep a night. Just because you get extra sleep during the weekend does not erase the ill effects of sleep deprivation in the week. More snacking, less burning of calories, and an interfered metabolism are just a few of the fallouts. The moral? Consistency is everything—using weekend recovery naps won't compensate for the losses of bad weekday sleep habits.3. The InsomniacsFor insomniacs, sleeping is far from easy. Characterized by the inability to fall or remain asleep, insomnia strikes almost one in three individuals globally, as per the Cleveland Clinic. Long-term insomnia can hinder work quality, interfere with relationships, and enhance the likelihood of accidents. Worse, research in Psychosomatic Medicine indicates that poor sleep hastens biological aging, making people more vulnerable to age-related diseases.Insomnia usually results from stress, anxiety, or inappropriate sleeping habits. Professionals suggest cognitive behavioral therapy for insomnia (CBT-I) to change unhealthy thoughts about sleeping. Also, avoiding stimulants such as caffeine, developing a bedtime schedule, and following relaxation exercises can help improve sleep quality in the long run.4. The NappersWhile insomniacs do not get to enjoy their sleep, nappers do, but at irregular hours. These people are competent but often take daytime naps to rest. Brief naps (five to 15 minutes) have been found to boost mental performance and guard against brain aging, says a 2023 University College London study. But excessive napping can signal underlying sleep inadequacies or disorders.To reap the most advantages from napping, professionals recommend brief and tactical naps. The optimal nap is 10–20 minutes and taken before 3 p.m. so that it won't interfere with night sleep. Although napping can add to typical sleep, never use it to substitute for a regular nighttime routine.Understanding Your Sleep ChronotypeOutside of these four primary sleeper types, sleep habits are also determined by genetics. Our own natural biological cycles classify us as night owls (those who perform well in the evening) or early larks (who do best in the morning).Studies demonstrate that our chronotype is influenced by at least 20 genes that control our body clocks. While children and elderly are naturally early risers, teens and young adults are likely to be late-night activity people. Only artificial light and computers have made these tendencies more difficult to overcome, making it more challenging to keep a natural sleep pattern.Sleep expert Michael Breus built upon classical sleep chronotypes, establishing four distinct categories:Lions: Early birds who are very productive during the morning but run out of steam in the afternoon.Wolves: Evening creatures who struggle in the morning but become productive in the evening.Bears: Sleep-driven individuals who feel that they never have enough sleep and work best around noon.Dolphins: Light sleepers who wake up frequently at night, often experiencing fatigue throughout the day.Knowing your sleep type can help optimize your daily schedule, maximizing productivity while improving sleep quality.How to Become a Better Sleeper?If you’re struggling with sleep, adopting better habits can transform your nights. The World Sleep Society suggests the following strategies:Stick to a regular sleep schedule, even on weekends.Avoid heavy meals, caffeine, and alcohol before bedtime.Limit bedtime screen time to minimize blue light exposure.Establish a sleep-friendly environment—cool, dark, and quiet.Practice relaxation strategies such as deep breathing or meditation.So are you sleeping well, or is it time to alter your ways? After all, sleep is not a luxury—it's a requirement for a healthier, longer life.