Tossing and turning, I ask, “Alexa, what time is it?” She says sweetly, “The time is 2:30 A.M.” Oh no, not again. I stare at the ceiling. Breathe deeply, try to relax. Again, “Alexa, what time is it? It’s 3:15 A.M.”
Or maybe you don’t have an Echo device, but you have a threatening digital alarm clock that doesn’t speak like Alexa, but it’s still telling you it’s the middle of the night and you are still awake. Or you woke up and sleep eludes you.
Many factors contribute to disrupted sleep patterns, such as anxiety, worry, isolation, depression, stress, excess screen time and disruption of normal routines.
Getting enough sleep is vitally important for wellness. Proper sleep improves the immune system, brain function, and mental health.
How much sleep should I get? It depends on your genes.
How are our genes and sleep related to one another?
Four sleep chronotypes
A gene called PER3 determines part of our sleep/wake cycle or circadian rhythm.
If you have a long PER3 gene, you’re an early riser and need at least 7 hours of sleep. If your PER3 gene is shorter, you’re a late riser and may get by with less sleep.
In his book, The Power of When, sleep expert Dr. Michael J. Breus, PhD, defines the four sleep chronotypes determined by the PER gene. Your sleep chronotype determines your optimal sleep times, and your best time to work, exercise, make important decisions and lots more.
BEAR
Bears are the most common sleep chronotype. (I am a Bear.) Their sleep-wake patterns follow the sun, and they sleep well most of the time. They are alert in the middle of the morning, but they experience a dip in the mid-afternoon. Bears should recharge in the afternoon.
LION
Lions are go-getters—leaders, planners, type-A movers and shakers. They wake up early, called “early birds.” Mornings are their most productive hours, but they may tire early in the evening. Go to bed early if you are a lion.
WOLF
Wolves are nocturnal, usually called “night owls.” They are creative people such as writers, artists, musicians and software coders. They thrive when the sun goes down.
If you are a wolf, go to bed late and sleep later if you can. Your productive times of the day are noon- 2 pm and around 5 pm.
DOLPHIN
Dolphins are light sleepers and often have erratic sleep patterns. They may wake throughout the night and rarely sleep enough.
Dolphins are often detail oriented, intelligent and perfectionists. They should schedule their work during the hours of mid-morning through the early afternoon, when they are most productive.
What is my sleep chronotype?
To find out your sleep chronotype, I highly recommend taking Dr. Breus’s quiz. When you share your email address, he sends you a video on your sleep chronotype with many useful suggestions for adapting your life for better sleep. For example, he discusses when to go to bed, when to wake up, when to exercise and when to consume caffeine and alcohol. (Keep in mind he wants you to buy his book, but you are under no obligation to do so.)
Work with your body, not against it. Try to rearrange your schedule as much as possible to accommodate your sleep chronotype. Tweak your sleep and awake times. Dr. Breus suggests experimenting with changes in your schedule. Expect to see positive results within 30 days. When you find what works, stick with it! Consistency is best.
Unfortunately, you cannot change your sleep chronotype, but knowing it helps you accommodate it by optimizing your day. Also, your sleep chronotype may transition with age.
Final comments
This is the first in a series of posts about sleep. I realized the topic was too broad to cover in one post. Stay tuned for more solutions for a good night’s sleep next week. In the meantime, check out my previous post on sleep. For more information about sleep and the gut microbiome, check out this post.
