Lion, Wolf, Bear, and Dolphin! Get to know the chronotypes and find out which one you are!

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You are out partying with your friends, and despite the good music and the good atmosphere, your body only asks for one thing: sleep!... and it's not even midnight! For some people going to sleep early and getting up with the birds singing is not the problem, however, for others the struggle is to get their body to stop being active at night and achieve what others do naturally: sleep at night and be active during the day! Some people don't mind doing one or the other because their bodies can easily adapt to their needs! And in all these natural behaviors that can ultimately influence our habits and routines, it has been scientifically determined that lions, wolves, bears and dolphins: the so-called chronotypes are genetically responsible for our biological clock.

 Year 2017 genetics is imposed on our biological clock

 The year 2017 is running, and scientists: are awarded with the prestigious Nobel Prize in Medicine, for the finding of some proteins such as PER, with an important participation in the biomolecular synthesis that takes place in the suprachiasmatic nucleus, responsible for the synchronization of our circadian rhythm.

So being diurnal or nocturnal is a matter of genes!

From this discovery, new positions begin to be generated in relation to the behaviors and habits linked to our eating, activity and sleep routines... which each of us develop during our lives. We now know that many of these habits have a strong genetic component which gives us the possibility to modify unhealthy behaviors and enhance our biological clock. 

Ok, we know it's all about genetics, but how is it that your biological clock can keep up with a Lion, Wolf, Bear, or Dolphin! Where did all these animals come from?

Until recently, early risers were usually related to larks, early birds, while nocturnal birds were compared to owls, birds that are very active at night.

But as we are in times of diversities, now the thing has become wider with the incorporation of other animals that according to experts represent four archetypes that describe quite closely to those chronotypes with which the vast majority of people can be identified.

In this sense, Michael Breus, a renowned psychologist specializing in the subject of sleep and an active member of the American Academy of Sleep Medicine, has created a whole theory that seeks to identify both our strengths and our weaknesses through the four archetypes that he has proposed.

For the psychologist, identifying our corrotypes through these archetypes can help us to easily understand the nature of our biological clock and give us the ability to make intelligent use of it to enhance our health. 

In the morning if you roar like a Lion!


Breus identifies early risers with none other than the king of the savannah: the Lion. So if you are one of those who open your eyes and are active before sunrise, then you roar like a lion or lioness!

In this case according to Breus, the Lion archetype is governed by the following traits:

*Lions at last are the leaders of the pride! They are enterprising and analytical people.

According to the specialist, their archetypal timetable is:

As for their diet they usually eat a balanced diet. In this sense, Breus recommends that they eat breakfast as soon as they get up, which could be between 5:30 and 6:00 in the morning.

Lions or lionesses can wake up with a high libido, which makes the morning hours perfect for harnessing all their sexual energy!

Intellectual activities are most productively carried out between 7:30 am and 10:00 am.

By midday during the lunch hours, it is recommended to avoid carbohydrates, as these can make them drowsy. And for these early morning lions, they still have a long day ahead of them!

The ideal time to exercise is between 5:00 and 7:00 pm. 

Dinner can be eaten at 8:30 pm. After that, the specialist recommends avoiding going to bed as early as the lions would like to do. Instead, Breus recommends socializing until 10:00 pm. This taking into account that the lion, being an early riser and sleeping early, never has time to socialize with the rest of the pride.  


Wolves howl in the night!


*Wolves love the night and take advantage of it to do whatever provokes them!  That's why they tend to link their late nights with unhealthy habits. In addition to being more prone to anxiety disorders and depression. These night owls, according to Breus, can be more promiscuous than the other archetypes. They like risks, are creative and fun.

Archetype Schedule:

Although wolves must make a great effort to be active in the morning. Breus recommends them to get up at least at 7:30 am and have a good breakfast.   

From 10:00 am onwards, these wolves begin to activate their brains, although they are not really fully active until 1:00 pm, so it is important not to be tempted to go back to bed. Lunch can be taken at 1:00 pm, so they could use their most productive hours, which are between 4:00 and 6:00 pm. At this time they could exercise, or, use it for some activity that needs all their potential.

Between 7:00 and 8:00 pm, a light dinner is recommended.

Wolves can release all their sexual energy between 9:00 and 11:00 pm. Finally, at 12:00 pm, it will be the perfect time to go to bed.  

From day to night, no problem! A dolphin that jumps from one side to the other!


Dolphins are very intelligent mammals with very interesting capabilities, one of which is to sleep using only one half of their brain, while the other half remains active. This can already give us a good idea of this archetype and its extrapolation to the chronotypes.

*The dolphin archetype represents perfectly those people who tend to wake up at the slightest noise as their sleep is very light and they usually suffer from insomnia. They are perfectionists, affectionate and friendly people, although they get carried away by their nerves and end up becoming irritable people. They have the ability to avoid conflict when they set their minds to it.

Archetypal schedule:

6:30 in the morning, would be a good time to wake up, although this they can only achieve when they set their mind to it.

Breakfast time would be perfect between seven and nine o'clock. Breus recommends eating a breakfast with more protein than carbohydrates.

It is important not to miss any of your meals and the midday snack should be between 12 and 1:00 pm.

Intellectually your most productive time would be between 4:00 and 6:00 pm.

Dinner should be between 7:00 and 8:00 pm. And unlike in the morning, carbohydrates, according to Breus, are ideal to eat at this time.  

After dinner if you feel like it you can release your sexual energy, or do some other activity to relax: reading, watching a movie, listening to music....

Your bedtime would be 11:30 pm.


The solar cycle governs bear activity!


*The bear archetype is linked to those people who tend to procrastinate. As good bears, they like to sleep the necessary hours for their complete rest, which would be approximately 8 hours a day. They are outgoing and open-minded people, bears are very good friends, always loyal!  They tend to have problems with their weight, mainly, because they do not have regular schedules for their meals, but, they spend it pecking here and there, always at off hours.

Archetypal schedule:

As the bear is a born procrastinator it is important that he does not let the time to get up as much as to have breakfast pass, and do it immediately. The ideal time for this would be between 8:00 am and 9:00 am.

The most productive time for bears is between 10:00 and 12:00 a.m. Breus recommends that they hold off the urge to snack and focus on an activity that requires their full attention. During these hours they can carry out both intellectual and physical work. Another excellent time for physical exercise would be in the evening between 6:00 and 7:00 pm.

8:00 pm is dinner time. And then you can engage in any recreational activity until 11:00 pm ideal time to go to sleep. In this way the bear can have those 8 hours of sleep that make him so happy!

If this archetypes thing has caught your attention: Wolf, Bear, Dolphin and Lion, which psychologist Michael Breus, has developed through his work as a specialist on the subject of sleep and chronotypes, you can delve deeper in his book.


"The latest research shows that there's a right time for everything from having a drink to getting a flu shot. What's the trick? That "right time" varies from person to person.

In the same way, if you are interested in determining what is the tendency of your nature, not from the archetypes defined by Breus, but by the chronotypes already known as: morning, evening and intermediate, here is a link to a test on chronotypes.  I took it and it shows that my chronotype is "undefined" and my sleep schedules are considered normal.

Matutinity/Wakefulness Test (Cronolab/University of Murcia Spain )(*In Spanish)

Well it's great to know that I have been able to balance my biological clock to a level that is considered normal! Although according to this test that identifies me as: "intermediate", at this point I would have to be like a kind of mutant that went from being an "evening chronotype" or, in Breus' archetype: "Wolf", or as I affectionately identify them as "vampires" to an "intermediate" one, which I suppose would be the archetypes "Bear", or "Dolphin", of these two I feel more identified with the Dolphin.

I must say that in my particular case I have managed to balance both my sleep, meal and activity times by creating a night to day readjustment plan that I set out to carry out, much to the dismay of going against my own nature.

To do this the first thing I did was to change my dinner schedule by at least 5 hours before I go to bed. So now I eat my last meal between 5:00 and 7:00 p.m. And I've found that I sleep better when I eat earlier!

Then in the morning my wake up time is between 6:00, and 8:00 am. Immediately, I drink a glass of water with a splash of guineo vinegar, excellent for purifying the body, and of course the most important thing to hydrate the body as soon as we get up.

I take my vitamins and do some yoga asanas, basically for balance, which don't even take me 10 minutes.

Then I get ready to perform the Wim Hof method with a series of deep breaths and then breathing apnea.

Then I take a cold water bath - I will tell you in depth about my experience with the Wim Hof method for the last month and what the results have been for me. For the moment I can only tell you that it has been a powerful tool!

I reduced my meal times to between 10:00 to 11:00 am breakfast, 2:00 to 3:00 pm lunch and 5:00 to 7:00 dinner. I do this because I am trying to fast between 16 to 18 hours daily. 

I have really been doing very well with this readjustment! In particular, I believe that one should try out what new habits can benefit you in terms of sleeping better and being more active and introduce these changes, little by little, in our itineraries.

For me it has been a great effort to stop eating late at night because I was so used to it. But, when I realized that this bad habit was one of the main reasons for my poor sleep quality and many other disorders, I decided to give priority to my health and not to my whims!

I hope with all my heart that the information shared has helped you in one way or another to boost your health and increase your overall well-being!

Before I say goodbye I'd love to hear from you in the comments if you identify with any of these four archetypes and, if you feel you should make changes to your schedule to boost your health, what would you be willing to start doing today, Monday!

And remember, please, before anything else, always consult the opinion of a medical professional who can make a correct assessment of your overall health!

*👇 Here you have direct access to my other articles *:::::::::::::::::*:::::::::::::::::*::::

You are a vampire with an active night life!. your health is in danger (Part I)

You are a vampire! Be careful with your health (Part II)

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I hope to see you next Monday, of Challenges and Changes 💪😃! where we will tackle another interesting topic that will make us reflect on those things we should change to be that better version of us!

:::::::::::*::Let's not be afraid! ::::::::*Let's challenge ourselves to see who wins!::::::*


For the moment I say goodbye, but not before telling you that here I will be writing articles about wellness, physical, mental and spiritual health, and all those topics that can help us to fall in love every day more of these avatars🕴👯that we had to be in this Matrix 👾 🤖 so fun and unique in which we live!

Greetings to all, an online hug from Venezuela🙂✌️🇻🇪 !

...and remember first of all just love yourself!


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