Sleep chronotype : Test and complete guide 2024 💤

Important points	Summary
The Horne and Östberg test	19-question quiz to find out if you're a morning, evening or intermediate person.
Other questionnaires and tools	MCTQ, CSM, and mobile apps like Sleep Cycle to assess chronotype.
Tips for morning chronotypes	Maintain a regular routine, expose yourself to natural light, avoid screens before sleep.
Tips for intermediate chronotypes	Plan major activities between 10am and 4pm, avoid heavy meals before bed.
Tips for evening chronotypes	Limit caffeine in the afternoon, establish a relaxing routine before bed, expose yourself to natural light in the morning.
Tips for irregular chronotypes	Establish a strict routine, practice relaxation techniques, limit stimulants.

What is a sleep chronotype?

The scientific definition of chronotype

The sleep chronotype is an individual characteristic that determines the times of day when a person is naturally most awake and most efficient.

Scientifically, it is linked to the individual's internal clock, also known as the circadian rhythm which regulates sleep and wake cycles over a 24-hour period.

Each person has a unique chronotype which can be classified into different categories:

• morning,
• intermediary,
• vesper (evening).

What role does the circadian rhythm play in the chronotype?

As mentioned above, the circadian rhythm regulates the cycles of your day (day/night).

It will therefore influence the periods:

• of sleep,
• awakening,
• digestion,
• other bodily functions.

The circadian rhythm is mainly regulated by exposure to natural light, but it is also influenced by other factors such as eating habits and physical activity.

🔎 For example, regular exposure to blue light in the evening can delay the time at which we fall asleep, thereby altering our chronotype towards a more vesper profile.

The influence of genetics and the environment on chronotype

Studies have shown that certain genes, such as the pER3 gene, are associated with specific chronotypes.

🔎 For example:

• working hours,
• social interactions,
• lifestyle habits (such as caffeine or alcohol consumption)

These factors can influence chronotype.

The 4 main sleep chronotypes

The lion (morning type)

The lion chronotype accounts for around 15% of the population.

Main features:

- you naturally wake up early, often before 6am,

- Your energy peak is in the early morning,

- you are most productive between 8am and 12pm,

- you feel a drop in energy in the middle of the afternoon,

- you prefer to go to bed early, around 9-10pm.

To optimise your rhythm, plan your important tasks in the morning and give yourself a nap after lunch if possible.

The bear (intermediate type)

The bear chronotype is the most widespread, affecting around 50% of the population.

Features:

- your rhythm follows that of the sun,

- you wake up easily around 7am-8am,

- your productivity is at its best mid-morning,

- you feel a drop in energy after lunch,

- You generally go to bed between 10 and 11pm.

To respect your natural rhythm, avoid screens in the evening and maintain a regular sleep schedule.

The wolf (evening type)

The wolf chronotype affects around 15-20% of the population.

Special features:

- you have trouble getting up before 9am,

- your energy gradually increases throughout the day,

- you are most productive in the late afternoon and evening,

- you naturally go to bed after midnight,

- you tend to accumulate a sleep debt during the week.

To improve your sleep, try exposing your face to natural light as soon as you wake up and avoid caffeine after 2pm.

The dolphin (irregular type)

The dolphin chronotype is the least common, affecting around 10% of the population.

Special features:

- you have light, fragmented sleep,

- you wake up easily at night,

- your energy levels fluctuate throughout the day,

- you have a tendency towards sleep-related anxiety,

- you don't have a regular sleep schedule.

To improve your sleep, establish a soothing routine before bedtime and create an environment conducive to sleep.

How to identify your sleep chronotype?

The Horne and Östberg test: reference method

The Horne and Östberg published in 1976, remains the benchmark for determining your chronotype.

This test includes 19 questions about your sleeping habits and energy levels during the day.

Here are the key points:

- it assesses your tendency to be a morning, evening or intermediate person,

- the final score varies from 16 to 86 points,

- a score of less than 41 indicates an evening chronotype,

- a score above 59 corresponds to a morning chronotype,

- between 42 and 58 points, you are considered intermediate.

Other questionnaires and assessment tools

There are several alternatives to the Horne and Östberg test:

- the Munich ChronoType Questionnaire (MCTQ): shorter, it focuses on your sleep habits on work and rest days,

- composite Scale of Morningness (CSM): a simplified version of the Horne and Östberg test,

- mobile applications such as Sleep Cycle or Sleepytime: these analyse your sleep cycles using the sensors on your smartphone.

⚠ These tools can give you a quick overview of your chronotype but are generally less accurate than the reference test.

Optimising your sleep according to your chronotype

A few tips for morning chronotypes

If you have a morning chronotype (lion), we've put together a few tips for you:

-maintain a regular bedtime routine: try to go to bed and get up at the same time every day, even at weekends,

-expose yourself to natural light first thing in the morning: this will boost your biological clock and help you stay awake and alert,

-avoid screens before going to bed: the blue light from screens can disrupt the production of melatonin, the sleep hormone,

-get regular exercise: this can improve the quality of your sleep and help you fall asleep more easily.

A few tips for intermediate chronotypes

If you are of the intermediate chronotype (bear), then you are entitled to other advice:

-respect your natural rhythm: try to plan your most important activities between 10am and 4pm, when you are most productive,

-avoid eating heavy meals before going to bed: this can disturb your sleep and cause you to wake up at night,

-take a short nap if you need to: a 20–30-minute nap can help you recharge your batteries without disrupting your night's sleep,

-create a conducive sleeping environment: make sure your bedroom is dark, quiet and cool.

Some advice for evening chronotypes

If you have an evening chronotype (wolves), you can put these tips into practice:

-limit caffeine consumption in the afternoon: caffeine can stay in your system for several hours and disrupt your sleep,

-establish a relaxing bedtime routine: activities such as reading, meditation or a hot bath can help you relax before bed,

-avoid screens at least one hour before bedtime: blue light can delay the production of melatonin,

-try to expose yourself to natural light in the morning: this can help to advance your biological clock and make it easier to wake up in the morning.

Recommendations for irregular chronotypes

Irregular chronotypes, or 'dolphins', often have light, fragmented sleep.

Here are a few recommendations for optimising your sleep:

-establish a strict sleep routine: try to go to bed and get up at the same time every day to regulate your biological clock,

-practise relaxation techniques: breathing exercises, meditation or yoga can help reduce sleep-related anxiety,

-limit stimulants: avoid caffeine and alcohol at the end of the day, as they can disrupt your sleep,

-create an optimal sleeping environment: make sure your bedroom is dark, quiet and cool, and use earplugs or a sleep mask if necessary.

The impact of chronotype on health and performance

Chronotype and risk of sleep disorders

We have compiled the main points to bear in mind (based on data from the iNSERM data) :

- evening chronotypes (wolves) have an increased risk of developing sleep disorders such as insomnia,

- morning chronotypes (lions) are more likely to suffer from early awakenings,

- Irregular chronotypes (dolphins) have a higher risk of fragmented sleep and difficulty falling asleep.

According to a recent study, people with an evening chronotype are 1.5 times more likely to suffer from insomnia than those with a morning chronotype.

Sleep specialist Dr Michael Breus explains: "Understanding your chronotype allows you to adapt your sleep habits and reduce the risk of sleep disorders."

Influence of chronotype on productivity at work

Chronotype has a direct impact on cognitive performance and productivity at work:

- morning chronotypes generally perform better at the start of the day,

- evening chronotypes reach their peak productivity in the late afternoon and evening,

- intermediate chronotypes (bears) have stable productivity throughout the day.

✅ To maximise your productivity, try to schedule your most important tasks during your natural peak energy hours.

Chronotype and career choice

Your chronotype can influence your career choices and job satisfaction:

- morning chronotypes are often attracted to professions with early working hours (baker, teacher),

- evening chronotypes are more likely to work flexible hours or night shifts (artists, developers),

- intermediate chronotypes adapt well to traditional office working hours.

Chronobiologist Dr Till Roenneberg states: "Choosing a career in line with your chronotype can significantly improve quality of life and professional performance."

Adapting your lifestyle to your chronotype

Your diet and chronotype

Adapting your diet to your chronotype can optimise your energy and health.

Here are some recommendations based on your profile:

- morning chronotype (lion): eat a hearty breakfast before 8am and a light dinner before 7pm,

- Intermediate chronotype (bear): eat regularly between 8am and 8pm,

- evening chronotype (wolf): opt for a light breakfast around 9.30am and a more substantial dinner around 8pm[1].

Dr Michael Breus points out: "Respecting your dietary biorhythm allows you to optimise your daily calorie intake and reduce the risk of health problems such as diabetes".

Physical exercise and chronotype

Adapt your sports routine to your chronotype:

- morning chronotype: exercise between 7am and 10am,

- intermediate chronotype: opt for a session between 11am and 2pm,

- evening chronotype: train between 5pm and 8pm.

Research has shown that athletes perform better when they train close to their natural circadian peak.

I've personally noticed an improvement in my running performance since I adapted my training schedule to my morning chronotype.

Managing stress according to your chronotype

Here are some suitable strategies:

- morning chronotype: practice meditation in the evening to relax before going to bed,

- Intermediate chronotype: take a short nap in the early afternoon to recharge your batteries,

- evening chronotype: start your day with breathing exercises to boost your energy.

Chronobiologist Dr Till Roenneberg states: "Aligning your stress management activities with your chronotype can significantly improve your overall wellbeing and productivity."

Frequently asked questions about sleep chronotypes

Q. Does chronotype change with age?

1. Yes, chronotype changes throughout life.

Here are the main stages in this development:

- children: generally of the morning type,

- adolescents: tendency to become more vesper (evening),

- young adults: peak of the vesper chronotype at around 19.5 for women and 21 for men,

- adults: gradual return to a more early morning chronotype,

- Elderly people: generally have a more early morning chronotype.

Q. How do you manage a discrepancy between your chronotype and your social obligations?

1. The discrepancy between your natural chronotype and your social obligations can create "social jet-lag".

Here are some strategies for managing it:

- expose yourself to natural light as soon as you wake up to regulate your biological clock,

- Maintain a regular sleep schedule, even at weekends,

- Avoid blue light from screens at least 1 hour before bedtime,

- Get regular exercise, preferably in the morning for evening chronotypes.

Q. Are there chronotype differences between men and women?

1. Yes, there are significant differences between male and female chronotypes:

- women tend to have a more early morning chronotype than men,

- women's circadian cycle is on average 6 minutes shorter than that of men,

- women are 2.5 times more likely to have a circadian rhythm of less than 24 hours.