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Using Your Chronotype to Optimize Sleep—and Sex
better sleep, better sex, it's a no brainer
I’m Jacob Katz, and this is The Renewal: an independent, subscriber-supported health newsletter that summarizes free tools for everyday life. If you’re reading this, keep it to yourself.
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Today’s Read: 1 minute, 23 seconds
So, you've snoozed your alarm for the third time, and your 8 a.m. meeting feels like some sort of sick joke. You wake up, screaming into the air. Here we go again.
Your roommate opens the door, coming back from the gym - annoyingly perky for the time still being single-digit AM. You hate their energy, but you kind of want it.
But what if it's not your fault? What if there was something genetic you could blame for still being in bed?
There is. It's your chronotype - your innate sleep-wake cycle.
Variations in our circadian rhythm regulate the timing of our hormones. So, understanding your chronotype can help you adjust your sleep patterns to what’s optimal for your body.
Some say there are three chronotypes, others say seven, but our guy Dr. Michael Breus says there are four: lion, bear, wolf, and dolphin (more on those below).
You can take a short quiz to find out what your chronotype is. Once you know, train your body to sleep and wake with its natural circadian rhythm that works for your type—28 days straight, same sleep and wake time, no excuses.
Oh, and here's the reason you opened this email: knowing your chronotype can even help you figure out the best time for bumping uglies, pushing p, coitus—whether that’s with a partner or just you.
Sleep Chronotype 1: Lion 🦁
The early risers. These are the people up at 5 a.m., knocking out tasks like they're on some kind of self-improvement montage. (If you need an alarm to get up at this time, you’re not a lion) And they have lots of energy.
Lions are the COOs of a company, they’re the type to send emails at 6:30 a.m. and are usually very organized and structured. They might make a list every day and go from step one to step two to step three—very militant in their thinking. Downside? They’re usually in bed before most parties even get started.
When it comes to sex, the optimal time is early morning.
A lot of people have lion envy—they wish that they were a lion even when they’re not. So instead of finding a rhythm that’s true to themselves, they act like a lion—sending early-morning emails, for example. Embrace your natural chronotype so that your unique mental health, physical well-being, and creativity are expressed optimally.
Sleep Chronotype 2: Bear 🐻
The 9-to-5ers. Bears make up about half the population, and they’re the ones keeping the world running. (the other chronotypes range from 10 to 20 percent each.) They’re awake with the sun around 7 or 7:30 a.m., asleep by 10:30 or 11 p.m., and generally pretty adaptable. Bears have that steady, reliable energy.
If you’re a Bear, you’re in the sweet spot where society mostly runs on your schedule. The typical 9-to-5 work schedule is great for these extroverted people, who are the type to host often and are likely the glue that connects their community.
The best time for bears to have sex is right when they wake up or within a couple of hours of going to bed.
Sleep Chronotype 3: Wolf 🐺
Wolves are the night owls—they’re up late, they hate mornings, and their creative bursts usually happen when the rest of the world is winding down. They get up later, around 10 a.m., and go to bed some time after 10:30 p.m. Wolves are often CEOs, artists, writers, and late-night coders.
A wolf doesn’t work well with a 9-to-5 schedule because they don’t even want to wake up at 9 o’clock.
They’re usually more introverted. Wolves can be friendly, but they have to get to know you first. Usually, it’s late at night when they’re willing to come out of their shell. If you’re a Wolf, don’t fight it. Embrace the fact that 10 p.m. is your personal 3 p.m.
For sex, the best time for them is right when they first wake up or a couple of hours before bed.
Sleep Chronotype 4: Dolphin 🐬
Dolphins have an erratic sleep-wake schedule, and it’s hard for them to fall asleep. They’re similar to lions because they wake up early (around 6:30 a.m.) and are structured, but they tend to be perfectionists, with anxiety that keeps them up at night
They’re light sleepers, hyper-alert, and have a hard time getting a full night’s rest. If you’re a Dolphin, you’re probably used to feeling like you’re running on fumes—the trick is to nail down a solid sleep routine and cut out distractions.
They feel like they want to have a deeper sleep, but they can’t get there because, genetically speaking, their bodies just won’t let them.
It’s best for them to have sex in the early evening around 8 p.m.
Facts
Studies have shown that Wolves often have higher IQs and creative output. I took the chronotype quiz and found out I'm a wolf - which explains why I get my best ideas at 2 AM and why I don’t take meetings before 11 a.m.
About 60% of people live against their chronotype
Your chronotype even tells you the best times for exercise, studying, and sex.
Things that improve sleep quality
TL;DR
Your chronotype is your biological sleep style—and understanding it is like getting a custom manual for your life. Stop fighting your body’s natural rhythm. Instead, learn it, use it, and build a life that works with your biology instead of against it.
~ The Fun Uncle Jacob
Hey, reply to this email with what chronotype you are, and what chronotype you’ve been trying to live.
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