Your "sleep personality" could make you gain weight, and finding out whether you're a bear, wolf, lion or dolphin can actually help your overall health, says a sleep expert.
Olivia Arezzolo of Sydney, known as a "sleep chronotype" expert, says these sleep profiles will help you understand whether you're biologically wired to rise early or are a night owl, and what time of day you're most likely to feel tired.
Your circadian rhythm is basically your sleep/wake pattern, and 50 percent of it is dictated by you genes – in other words, your sleep chronotype. They influence the other half your habits, including time spent in front of blue light, exercise and diet. Arezzolova says that knowing and understanding your sleep personality means you can "hack" your sleep with a chronotype that will help increase productivity, improve life and stay lean.
Wolf
Wolves usually they work best at night, which means they often enjoy sleeping. They love late nights and "they can easily stay up until 1 in the morning," Arezzolova says. But he warns that they must be careful not to eat or drink too late at night, as this will cause poor sleep and unnecessary weight gain.
"People who like to eat heavy food late at night, which is typical of wolves, wake up on average 11 times more often than those who eat lightly," she said. If this is you, try giving your body time to rest and digest by timing your meals.
Dolphin
Dolphins are also known as sleep chronotypes "classic insomniacs". Arezzolova says that they don't have any routine when it comes to sleeping. This could mean that they sleep two hours one night and ten hours the next, which also means that it affects their daily work.
"They occasionally have short bursts of high energy followed by a sudden slump," adds Arezzolova. For this reason alone, dolphins have to watch their sugar intake, which is hard to resist during the day when they feel weak.
The sleep expert points out that dolphins of all four chronotypes most often struggle with health problems, such as anxiety, depression, insomnia, type 2 diabetes and obesity. Instead of a sweet treat, choose some complex carbohydrates or proteins that will give you the energy you need.
Lion
A lion can "he wakes up easily at 5 or 6 in the morning, but by 10 p.m. he is completely exhausted", emphasizes Arezzolova. He thinks this chronotype is sleep the most productive and that they are full of energy in the morning.
For this reason, lions are less likely to gain weight due to regular sleep and nutrition. They usually are "positive, optimistic and often very aware of their health". But they are also "organized, born leaders", who like routine and are usually very intelligent.
To improve your life as a lion, Arezzolova suggests eating most of your calories in the morning and eating less as the day goes on. She explained: "The old saying goes: breakfast like a king, lunch like a prince and dinner like a pauper."
Bear
Bear is the most popular sleep chronotype and represents about 55 percent of the population, and the sleep-wake cycle follows the normal solar cycle. According to the expert, the typical bear will probably wake up around 7 a.m., but it may feel tired, so it will likely reach for the coffee.
They will be more active around 10am, when their energy peaks, but around 3pm they will often face a major slump. Bears often reach for an energy drink, more coffee and something sweet - which could lead to weight gain. If you think you're a bear, it would be helpful to have something healthy on hand to get you through the rest of the day.
Bears are humble and hardworking. They are the bees of our company and you can count on them to get the job done. Also "they enjoy teamwork and are good at directing" Arezzolova explained to The Sun.
- Make sure you get enough sleep every night, especially if you are a wolf or dolphin. Studies show that those who sleep 8 and a half hours have 55 percent more fat loss like those who sleep five and a half hours.
- Find your chronotype and adjust yours accordingly eating and exercise habits.
- Avoid eating late - the thermic effect of food (calories used in digestion) is four percent lower in the evening compared to the morning. This means that even if you eat the same meal, you are more likely to gain weight if you eat in the evening.
