Chronotype Quiz
Discover if you're a Lion, Bear, Wolf, or Dolphin. Get your personalized ideal daily schedule, productivity windows, and sleep optimization tips.
Find Your Sleep Chronotype
Answer 7 questions about your natural sleep patterns
If you had no obligations, when would you naturally wake up?
Think about weekends or holidays when you have no alarm set.
When do you feel most mentally sharp and productive?
When could you tackle your most challenging work?
When do you naturally start feeling sleepy?
Without screens, caffeine, or forcing yourself to stay awake.
How would you describe your typical sleep quality?
Think about most nights, not just occasional bad ones.
How long after waking do you feel fully alert?
From the moment you wake to feeling 100% awake.
When do you prefer to exercise (or feel most physically energized)?
When would a workout feel best for your body?
What are your typical work or obligation hours?
This helps us calculate your social jet lag score.
What is a Chronotype?
Your chronotype is your body's natural inclination to sleep and wake at certain times, determined by your internal circadian rhythm and genetics. Unlike simply being a "morning person" or "night owl," chronotypes affect your entire daily rhythm including energy peaks, ideal meal times, and cognitive performance windows.
The Four Chronotypes
Lion (15-20%): Early risers who naturally wake before 6 AM and feel most productive in the morning hours. Energy declines rapidly after mid-afternoon. Lions often lead goal-oriented lives and prioritize health.
Bear (55%): The most common type, Bears follow the solar cycle. They rise with the sun and sleep when it's dark. They do well with traditional 9-5 schedules but may experience an afternoon energy dip around 2-3 PM.
Wolf (15-20%): Night owls who struggle with early mornings but come alive in the evening. Wolves are often highly creative and do their best work after 4 PM. They may face "social jet lag" when forced into early schedules.
Dolphin (10%): Light sleepers with irregular sleep patterns. Named after dolphins who sleep with half their brain awake, human dolphins often struggle with insomnia, are easily disturbed, and may never feel fully rested. However, they often have sharp, analytical minds.
Can You Change Your Chronotype?
Chronotypes are largely genetic and difficult to change fundamentally. However, you can make moderate adjustments through consistent sleep habits, strategic light exposure, and lifestyle modifications. Working against your natural chronotype long-term can lead to chronic fatigue, mood issues, and health problems. It's generally better to optimize your schedule around your natural rhythm when possible.
Our Approach
This quiz is based on the chronotype model developed by Dr. Michael Breus and incorporates research on circadian rhythms and chronobiology. Unlike simpler quizzes that only tell you your type, we provide:
- Hour-by-hour ideal daily schedule tailored to your chronotype
- Social jet lag score showing schedule misalignment
- Work schedule compatibility analysis
- Specific productivity windows for different tasks
- Optimized timing for exercise, meals, and caffeine
- Actionable tips specific to your challenges
Privacy
Your responses are processed in your browser. We only store anonymous aggregate data to improve our tools. If you choose to email your results, we store your email to send the report - nothing more.
Disclaimer
This tool provides general guidance based on chronotype research. It is not a medical diagnosis. If you have persistent sleep problems, please consult a healthcare provider or sleep specialist.
Help others discover their chronotype and optimize their daily schedule.
Explore our other free tools to optimize your sleep:
Sleep Environment Optimizer
Assess and optimize your bedroom conditions
Shift Worker Sleep Planner
Custom schedules for irregular hours
Sleep Debt Calculator
Track and recover from sleep deficit
Bedtime Routine Builder
Create your perfect wind-down routine
Sleep Sound Finder
Discover your ideal sleep soundscape
Jet Lag Calculator
Personalized travel recovery plan