Wolf or dolphin: define your chronotype to make the perfect order of the day
A Life / / December 19, 2019
According to the expert in the field of sleep Michael Breus, knowing your chronotype, you can determine what time you are most productive.
Most likely, you do not start the working day while you drink one or more cups of coffee. But a certified sleep specialist and author of "Always on time" Michael Breus (Michael Breus) believes that a person should choose the time for a coffee break, starting from its chronotype.
Breus identifies four chronotype: a bear, a lion, a wolf and a dolphin. Everyone - his natural habits of sleep and energy regimes. If you will behave in accordance with its chronotype, it will be easier to wake up, you will be less afternoon slumps, you will become more productive.
Below - how, according Breus, looks perfect daily routines of bears, lions, wolves and dolphins.
The Bears
These include 50-55% of all people. They are the ones who are always committed to the task. These people have normal sleep, but they do not always get enough sleep.
Morning. 7:00–11:00
- Wake up and take a 10-minute stretch, to accelerate the flow of blood.
- Eat a light breakfast: some fruit, yogurt and nuts. Drink about half a liter of water.
- Spend about 15 minutes trying to plan your day.
- And only after that drink coffee.
Peak performance. 11:00–18:00
- Start with the fact that requires high concentration.
- When the effects of caffeine begins to draw to a close, get to fresh air and enjoy the sun. So you remind your body that it should remain active.
- Dine around noon - you give yourself a second boost of energy for other important tasks.
- Around 14:00 the energy begins to slowly come to an end, but you will still be in a good mood. It's time for meetings, active mental activity and protein-rich snack that helps to hold the remaining time at work to good use.
After work. 18:00–22:00
- It's time for physical training. Be prepared for the fact that the first will be a little difficult.
- Eat a light dinner - with almost no carbohydrates.
- After dinner, it's time to communicate with family and friends.
End of the day. 22:00–23:00
- Turn off all electronic devices.
- By 23:00 the same light must be turned off. Bears can easily stay up late into the night, but because of it the next day wake up with great difficulty.
lions
Usually wake up without an alarm clock, dark. They are the ones who are sending email even before most people wake up. It refers to the lions for about 15% of the population.
Morning. 5:30–10:00
- Lions easily wake up around 5:30 without an alarm clock.
- Have breakfast with something high in protein, if possible without carbohydrate.
- Meditate. Meditation It can last up to an hour, until they wake up the others.
- You can highlight the workout if desired. But then you still will find on her energy.
- At 9 o'clock, drink coffee.
Peak performance. 10:00–17:00
- Breakfast was as much as three or four hours ago! Snack something like a protein bar.
- Immerse yourself in the work to make the most of their most effective hours maximum. It may be morning meetings, calls or a couple of important strategic objectives.
- Then do something that is not too complicated: assign a networking meeting or discuss the project over dinner with a colleague.
- In 13: 00-14: 30 can do individual work or to brainstorm.
- Approximately after 15:00 switch to the more simple tasks, such as administrative. Nothing that you could overdrive.
After work. 17:00–21:30
- If you can, get out of work early, 16:30 or 17:00. By the middle of the evening your energy will go into decline.
- It's time to perform some exercise in the morning if you prefer to meditate. So you get a boost of energy to the evening.
- During the dinner, to maintain a balance of proteins, carbohydrates and healthy fats.
End of the day. 21:30–22:30
- You can have the energy for a family or friends, but do not overreach.
- 22:30 go to bed.
wolves
15-20% of people - wolves. They hate the morning and an alarm clock constantly click on the button "set aside». They are late for work, and at 9 am for the third drink a cup of coffee. These people resort to large servings of caffeine to suppress their "wolf's essence."
Morning. 7:30–12:00
- Set the alarm about 7:00, but after a call can still sleep for 20-30 minutes. After that, get out of bed.
- Stand near the window and drink about half a liter of water. Sunlight will help to wake up.
- Wear shoes and leave a jog or a bike ride (20-40 minutes). At such a time in the head can occur very best ideas.
- It is too early to open the mail and communicate with colleagues. First, make a list of tasks for the day.
- At 11:00 you can enjoy a coffee and spend a few minutes in the sun.
Peak performance. 12:00–20:00
- Make routine work before dinner - which is about 13:00.
- By 14:00, you will find yourself at the top performance. Go to serious problems from its list or build a team for a great brainstorm.
- At 17:00 you still have to be full of energy. Snack and continue to work. Do not pay attention to the fact that some colleagues had gone home.
After work. 20:00–23:00
- Displace all cases. Around 19: 00-20: 00, you can make time for exercise.
- Approximately at 20:00 or at 21:00 for dinner.
End of the day. 23:00–0:00
- At 23:00 turn off your device. By midnight, must not burn any screen, or you may not get to sleep on time.
dolphins
Restless People with irregular sleep mode. Breus says that one in ten people - the dolphin. "They are often self-diagnosed at insomnia and all night sending emails", - he says.
Morning. 6:00–10:00
- Of bed - right in running shoes. Propoteyte a bit and enjoy the sun.
- By 7:30 take a cool shower to fall again in drowsiness.
- About eight o'clock have breakfast: 50% carbohydrates, the same proteins. While refrain from coffee.
- Consider the problem for a day or make a list of them. Do not begin to communicate with colleagues before the first coffee break.
Peak performance. 10:00–18:00
- At 9:30 or 10 o'clock, drink a little coffee - two times less strong than usual. Caffeine charge you need not so much as you think.
- From 10 hours before noon - the period of your maximum creativity. Therefore, work on the most complex and large tasks.
- In the afternoon, about one o'clock, you start to fall asleep. Get up from the table, and at least for 15 minutes, go outside to get some fresh air and soak up the sun's energy.
- In the evening you will be at the peak of care. 18:00 handles cases that require concentration.
After work. 18:00–22:00
- Eat a banana and go to school at yoga. If you choose a high-intensity workout, you risk not sleep at night, and you do not need it.
- At 19:00 dinner - at this time chat with friends and family. For dolphins evening meal - the perfect time for the resolution of conflicts and the joint deliberation serious ideas.
End of the day. 22:00–0:00
- At 22:00 shut down the smartphone to get ready for bed. Do not watch TV. Instead, it is better to take a hot bath and relax.
- If the TV is best helps you to relax, you restrict viewing of approximately one and a half hours.
- By midnight start to fall asleep, but if the first does not work, then do not reproach yourself. Probably my eyes soon closed by themselves.