According to sleep doctor Michael Breus, if you find out your sleeping type, you’ll become more energetic and less tired during the day. He studied a group of patients and divided them into 4 chronotypes: “bears,” “lions,” “wolves,” and “dolphins,”

He claims that if you experience fatigue and find it difficult to wake up in the morning, you probably don’t follow the daily schedule of your chronotype.

Bright Side will tell you how to organize your day according to your chronotype.

“Bears”

50-55% of all people in the world are “bears.” They have a stable sleep schedule but they usually don’t feel that they get enough sleep. On Sunday nights, they stay up late and can’t get into the rhythm during the week.

The main rule: “bears” shouldn’t sleep more than 8 hours — even during the weekends!

Daily schedule for “bears”

Morning: from 7 AM to 11 AM

Maximum productivity: from 11 AM to 6 PM

After work: from 6 PM to 10 PM

The end of the day: from 10 PM to 11 PM

“Lions”

15% of people are “lions.” They can wake up even before the sunrise and do 80% of all of their tasks and chores before most people wake up.

But “lions” usually can’t stay energetic through the afternoon and the evening. They feel tired and can appear bored while hanging out with friends at night.

Daily schedule for “lions”

Morning: from 5:30 AM to 10 AM

Maximum productivity: from 10 AM to 5 PM

After work: from 5 PM to 9 PM

The end of the day: from 9 PM to 10:30 PM

“Wolves”

15-20% of people belong to the “wolves” group. They hate mornings, go to bed too late, and snooze their alarm in the morning. They are usually late to work and need to drink 3 cups of strong coffee in order to wake up.

Daily schedule for “wolves”

Morning: from 7:30 AM to 12 PM

Maximum productivity: from 12 PM to 8 PM

After work: from 8 PM to 11 PM

The end of the day: from 10 PM to 12 AM

“Dolphins”

10% of all people are “dolphins.” These are neurotic individuals who sleep very restlessly. They usually suffer from insomnia and spend their nights scrolling their newsfeeds and chatting on the internet.

Daily schedule for “dolphins”

Morning: from 6 AM to 10 AM

Maximum productivity: from 10 AM to 6 PM

After work: from 6 PM to 10 PM

The end of the day: from 10 PM to 12 AM

What is your chronotype? Will you try out this schedule? Share your thoughts with us in the comments!

Illustrated by Leonid Khan for BrightSide.me Based on materials from The Power of When