Let’s look into sleep types and how to improve sleep quality. Michael Breus, an authority on sleep, emphasizes that the time you go to sleep is really important. Everyone has different sleep types, and by adjusting the time according to these types, you can improve the quality of your sleep. Find your sleep type and try changing your bedtime.
1. What is a sleep type?
Just as people have different biological characteristics, the times and forms of sleep can also vary.
1) Sleep expert Michael Breus
Michael Breus is a clinical psychologist and author who has treated patients with sleep disorders throughout his career and has conducted extensive research related to sleep.
Dr. Breus says that it is not desirable for all humans to sleep at the same time, and that each person has a different sleep type. These types can be divided into bear, lion, wolf, and dolphin.
He found that in most cases, patients with sleep disorders don’t have problems with sleep itself, but with the times they go to bed and wake up.
The Suprachiasmatic Nucleus (SCN) located in the hypothalamus of the human brain is a major part of the biological clock (physiological rhythm, diurnal rhythm, etc.) in most mammals, including humans.
Depending on the activity of the SCN, hormones such as melatonin (sleep hormone) are secreted at specific times, which can vary from person to person.
2) Is being a morning person ideal?
Globally, there are many sayings that emphasize the importance of waking up early. One famous Korean saying is ‘the early bird catches the worm,’ which can make you feel that waking up early makes you diligent and good.
However, such sayings are suitable for the situation after humans transitioned from hunter-gatherer societies to agrarian societies where you needed to wake up early to work on the farm, and may not be suitable for modern society.
According to Dr. Breus, the circadian rhythm of humans is not determined by personal preference but is genetically predetermined.
The mPer3 gene, which acts as a major gene for the biological clock, governs sleep, and the SCN creates the circadian rhythm. It is important to identify your own sleep time directed by this biological system.
2. Understanding sleep types
Dr. Breus has discovered sleep types according to biological times, which include bear, lion, wolf, and dolphin sleep types.
Instead of the traditional early bird and night owl types, Breus has categorized the circadian factors into mammals. In fact, the mPer3 gene is only found in mammals, and humans have much more in common with mammals than birds in terms of biological instincts.
1) Bear sleep type
► Proportion: 50% of the population
► Sleep times: Times when the sun rises and sets. Active when it is bright and sleeps when it is dark.
► Efficient pattern: Good for handling complex and important tasks in the morning, but energy may drop in the afternoon.
► Characteristics: If energy management is good, overall energy can be steady. Can maintain productivity throughout the day. Generally, no problems with sleep.
2) Lion sleep type
► Proportion: 15% of the population
► Sleep times: Higher energy in the morning, typical morning person.
► Efficient pattern: Higher productivity in the morning. Energy drops in the evening.
► Characteristics: Energetic until lunch without needing caffeine. It’s good to operate in the time zone of a morning person.
3) Wolf
► Proportion: 15% of the population
► Sleep times: Better to be active in late hours, high productivity from 12 PM to 2 PM, around 5 PM.
► Efficient pattern: Efficient to wake up late and be active in the afternoon.
► Characteristics: Among the sleep types, has the latest activity time, previously called night owl type. Many in creative fields such as writers, artists, and stylists, and many introverts who need time alone. Wolf-type people work well with morning-type employees.
4) Dolphin
► Proportion: 20% of the population
► Sleep times: Not specifically set, but can get enough sleep if a sleep schedule is set.
► Efficient pattern: High productivity from mid-morning to early afternoon.
► Characteristics: Many insomniacs, some with and some without a set sleep routine. Often can’t work as much as they want during the day and may toss and turn at night thinking about the day’s work. High intelligence and perfectionist tendencies are possible.
5) How to find out your sleep type
You can take a quiz on Dr. Breus’s website, The Power of When, to find out your circadian factor.
Dr. Jonathan Wisor, renowned for his work in sleep and neuroscience, suggests taking a week off and sleeping and waking up when you want as a way to find out.
3. Conclusion and Q&A
We have explored how sleep types are divided and what forms they take. If we look at the biological times, there are bear, lion, wolf, and dolphin types. Let’s look at frequently asked questions and understand the key points.
1) How are sleep types classified?
Developed by Dr. Breus, the biological characteristics determine an individual’s sleep time, and these times are similar to the sleep patterns of mammals.
2) What are the types of sleep types?
The types of sleep include bear, lion, wolf, and dolphin. Bears follow the sunrise and sunset, lions are morning people, wolves are night owls, and dolphins have no set time.
3) How can you improve sleep quality?
To improve sleep quality, you must identify your biological sleep type and attempt to sleep according to that time. You can take surveys or take a vacation to check your pattern to identify your sleep type.
Other methods to improve sleep quality include relaxation techniques before bed or mindfulness meditation to manage stress. Check out the link below for more information!
► Source and reference information
[Book] The Bulletproof Life – Dave Asprey / Business Books Publishing
[Book] The Power of When – Michael Breus / Sejong Books Publishing
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