Knowing your sleep chronotype can lead to better rest and health
If you feel more sluggish during certain times of the day, it could be due to your sleep chronotype.
The chronotype affects the body's natural tendency to be asleep or awake, according to the Sleep Foundation.
Knowing and adapting to the ideal schedule for your sleep chronotype could improve your rest and help you accomplish daily tasks more efficiently, sleep experts say.
"Your chronotype, or natural sleep-wake preference, refers to your natural tendencies to feel awake or sleepy at different times of the day," Dr. Anne Marie Morse, a pediatric sleep medicine physician in Pennsylvania, told Fox News Digital.
There are four main types of sleep chronotypes: Bear, Wolf, Lion and Dolphin.
Genetics, age, geography and the body's circadian rhythm (its internal 24-hour clock) can determine one's chronotype, the Sleep Foundation said in its report.
In addition to sleep quality, chronotypes can also influence appetite, exercise and body temperature.
Dr. Michael Breus, Ph.D., a board-certified sleep specialist in Los Angeles, first introduced the four chronotypes based on sleep-wake patterns seen in certain animals.
"We've discussed early birds and night owls, but I've broken it down further into four categories based on other animals," he told Fox News Digital.
"Your chronotype, or natural sleep-wake preference, refers to your natural tendencies to feel awake or sleepy at different times of the day."
"Each of these four chronotypes is defined by specific windows of productivity during which they function and perform at their best … at different times of day."
Individuals who are considered the Lion chronotype typically wake up early (around 6 a.m.), are more productive in the morning hours and prefer to nap around 1:30 p.m., according to a report by Breus on his website.
Their energy begins to wind down in the early evening and they may struggle with socializing at night, according to Breus' report. Bedtime is usually around 10 p.m.
An estimated 15% of individuals fall into this chronotype.
The Bear chronotype wakes up with the sun at around 7 a.m., functions well during traditional office hours between 10 a.m. and 2 p.m., and does not struggle with attending evening social activities.
This chronotype prefers to go to bed at around 11 p.m., according to the Sleep Foundation report.
Bears account for around 55% of individuals.
Wolf chronotypes are similar to "night owls." As the day winds down, these individuals' energy levels rev up with a preferred bedtime at around midnight, Breus stated in his report.
People in this category typically wake up around 7:30 a.m., are groggy in the morning and are most productive between the hours of 1 and 5 p.m., according to the Sleep Foundation.
About 15% percent of people are considered to be this chronotype.
Those in the Dolphin chronotype are usually light sleepers, have a hard time unwinding at bedtime, and rarely follow a consistent bedtime schedule, several sleep experts told Fox News Digital.
Dolphins wake up at around 6 a.m., are most productive between the hours of 3 p.m. and 7 p.m., and go to bed at around 11 p.m.
"Those with the Dolphin chronotype have difficulty following any sleep schedule due to disturbances like noise and light," Morse told Fox News Digital. "Productivity is best in the late mornings to early afternoons."
People struggling with insomnia are often Dolphin chronotypes, according to Morse.
Nearly 10% of individuals fall into this category.
To determine your chronotype, the Sleep Foundation recommends considering your sleep preferences, your energy levels throughout the day and when you eat your meals.
Questionnaires such as the Morning-Eveningness Questionnaire (MEQ) and the Munich Chronotype Questionnaire (MCTQ) can help determine one's chronotype.
Breus also developed an online chronotype quiz at SleepDoctor.com to help individuals determine whether they are a Bear, Wolf, Lion or Dolphin.
Understanding how your chronotype works can help you sleep better at night and feel more refreshed during the day, according to Breus.
After pinpointing your chronotype, Breus recommends tailoring daily activities based on periods of peak energy and productivity levels.
"If you frequently experience poor sleep quality despite getting a full night's sleep, you may be working against your chronotype," he said.
Morse recommends that people schedule important tasks at times when they naturally feel most alert and to adjust bedtimes to fit their natural sleep patterns, rather than "powering through" schedules that don't match their chronotypes.
For example, an individual who is categorized as a Lion should try to tackle large projects, important meetings or social activities earlier in the morning, when their tendency is to be most energetic and productive, the expert said.
Since they are typically early risers, Morse said Lions should establish an early bedtime to ensure that they get enough sleep. She also advised Lions to avoid large meals or rigorous exercise in the late evening, which could delay sleep.
"If you are a naturally late riser, or a Wolf chronotype, forcing yourself to wake up too early may lead to sleep deprivation."
"If you are a naturally late riser, or a Wolf chronotype, forcing yourself to wake up too early may lead to sleep deprivation and could negatively impact health," Morse told Fox News Digital.
"Wolves are the most productive in the afternoon, so steer away from big morning plans for optimal performance."
Morse also suggested that Wolf chronotypes sleep in cool, dark and quiet bedrooms, using blackout curtains or a sleep mask to block out early-morning light.
Since Dolphin chronotypes do not usually follow a set sleep schedule, Morse recommends that they prioritize going to bed and waking up at the same time every day, even on weekends.
"If you're having difficulty falling asleep or staying asleep at night, try to avoid naps during the day and avoid screen time at least 30 minutes to an hour before bed," he suggested.
For those who fall into the Bear chronotype, Morse suggests getting sunlight exposure immediately upon waking in the morning. In the event of an afternoon slump, he recommends opting for a short nap at around 2 p.m. instead of reaching for caffeine.
For more Health articles, visit www.foxnews.com/health
If daily obligations get in the way of adhering to ideal bedtime schedules, Morse said the best step is to try to gain better alignment.
Regardless of chronotype, the American Academy of Sleep Medicine recommends getting at least seven hours of sleep per night to support overall health and well-being.
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Matt Levy Material: We evaluated the different layers and materials used in the best mattresses for back pain. Individuals with back pain tend to sleep better on memory foam, hybrid mattresses with foam and coils — these mattresses provide optimal support for spinal alignment and pressure relief. We evaluated the different layers and materials used in the best mattresses for back pain. Individuals with back pain tend to sleep better on memory foam, hybrid mattresses with foam and coils — these mattresses provide optimal support for spinal alignment and pressure relief. Support, Firmness, and Pressure Relief: Some experts recommend that people with back pain opt for a firmer mattress. However, Garteberg has pointed to research that indicated that medium firm mattresses resulted in the most symptom relief. The correct amount of support will depend on whether you're a side, back, or stomach sleeper. Some experts recommend that people with back pain opt for a firmer mattress. 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Latex is somewhat better at temperature regulation because the material is more porous. Innersprings are beneficial because they [disperse] heat through the cavity around the spring, but they can provide less support. For these reasons, often the best option is a hybrid mattress with latex,' Gartenberg noted. Which type of mattress is best for back pain and sciatica? According to Gartenberg, there are a few reasons why you may be experiencing back pain on a new mattress. Sciatica and generalized back pain are common reasons why someone may be looking for a special mattress, but there are other conditions that could also benefit from additional sleep support. 'Sciatica, hip replacement surgery, pregnancy, obesity, pinched nerves, herniated disk, scoliosis, muscle strains, osteoarthritis, and more,' he explained. While many people think a firm mattress is the answer to back pain, Gartenberg generally recommends a mattress with a medium-firm feel. 'In a recent randomized controlled trial comparing firm mattresses to medium firm mattresses, medium firm mattresses actually resulted in less reported back pain at wake-up and during the daytime. These findings were also confirmed in a large meta-analysis.' Why does my back hurt on my new mattress? There are many reasons why your back may hurt on a new mattress. For some, it's a matter of adjusting to your new bed. Discomfort could also reveal other issues, such as underlying conditions or injuries. It's always important to discuss back pain with a Doctor, especially if it persists. According to Gartenberg, sleep position and poor posture can also cause back pain. Generally, experts recommend sleeping on your back or side. For side sleepers, Gartenberg suggests hugging a large pillow or placing a pillow between your legs to keep your spine aligned. 'Sleeping on your stomach can negatively impact your spine by putting it out of alignment, especially the lumbar region, and causing neck strain,' he explained. 'It can lead to increased pressure on the spine's muscles and joints, potentially resulting in back, neck, and shoulder pain,' he shared. How often should you replace your mattress? 'Another major factor here is how often you get a new mattress,' explained Gartenberg. 'My wife and I were running close to 10 years on our old mattress, so we really felt the difference when we got a new one.' Generally, a mattress should be replaced between six and 10 years. But, there are a few considerations to keep in mind if you're looking to keep your mattress. 'Another hack to extend the life of your mattress is to rotate it around every six months or so to even out the body pressure it takes every night.' 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Detransitioner pens new book about 'embracing God's design' after living as a woman for eight years
A man who lived as a woman for years believes those who struggle with their gender need to address the underlying issues that drive them to question their identity in order for them to "embrace" who God made them to be. Walt Heyer, 84, detransitioned 40 years ago after identifying as a woman for eight years. Heyer runs a ministry and website called "Sex Change Regret" where he says he's helped thousands of people who regret trying to change their gender. Heyer and Dr. Jennifer Bauwens, Director of the Center for Family Studies at the Family Research Council, spoke to Fox News Digital about their new book, "Embracing God's Design," which addresses "the spiritual and psychological crisis behind transgender identity." The book details the major players in the history of the transgender movement and argues that left-wing activism has influenced diagnostic and ethical standards in the counseling field and harmed patient care over the past two decades. The authors argue that uncovering the root causes of gender confusion is essential to treatment. They also give advice on how friends and family can help those struggling with their gender identity. From Trans Man To Traditional Mother: How One Woman Broke Free From Ideological Chains After Finding Christ Bauwens, a former trauma therapist and researcher, claims that a great number of people who experience gender confusion also were abused, neglected or had other adverse experiences in their childhood. Read On The Fox News App Professional counseling standards have changed over the years and now push for affirming one's gender identity as part of treatment, she said, adding that this doesn't address the patient's trauma. "When you look at the data, around half of those who identify as transgender also report some type of abuse, whether it be emotional, psychological, physical, sexual abuse," Bauwens told Fox News Digital. "It's actually not only malpractice, it's borderline criminal to treat someone with a surgical procedure who clearly matches the profile of someone who's had really severe abuse," she said. "Some of the reasons that are used to quickly get people 'gender-affirming care,' such as suicidality, that's a very common experience of someone who's had abuse. Self-harm is a very common experience of somebody who's abused." I Was Traumatized By So-called 'Gender Affirming' Care. Trump Must Protect Others From This Abuse Heyer's own history of gender confusion started at a young age with family members who abused him. "I was being cross-dressed by my grandma secretly and she was affirming me. She made me a purple chiffon evening dress and that was a secret for about two-and-a-half years," he explained. "When I decided to take the purple dress home and my parents found it, and they realized grandma had been cross-dressing me, and I was enjoying it as a four or five, 6-year-old boy, then the heavy discipline started with my father. Then his adopted teenage brother sexually molested me. So that's where the trauma comes in." Heyer started identifying as a female as a teenager and became an alcoholic in his 20s as he dealt with the grief from his father dying from cancer. He started taking cross-sex hormones and was eventually diagnosed with gender dysphoria in his 40s and underwent sex change surgery to live as "Laura Jensen" for eight years. He said his therapist "didn't take into account that I'd been sexually, physically and emotionally abused which was really the problem, and it wasn't gender dysphoria." Detransitioner Slams Trans 'Pseudoscience' That Doctors Said Would Solve Her Mental Distress: 'It's Quackery' "I've worked with thousands of people over the last 20 years. And when I work with them, I always ask them, what caused you to not like who you are?" Heyer said of his ministry. "When we dive into this discussion, they peel back the issues, and we look back, and we find out that they were sexually abused and emotionally abused, physically abused. They were abandoned. They were in foster care." "Something happened that caused them to not like who they are. It's not even a gender issue. That's why Jennifer referred to it as an identity issue. They like to say that it's a gender issue because then you can apply hormones in surgery, but that doesn't fix the problem." Heyer credits God for "redeeming and restoring his life," as well as a few Christian counselors who helped him to get sober, address his gender issues, and turn his life around. The Christian authors believe that the modern gender movement is a spiritual battle that should be taken seriously by people of faith. "The gender movement isn't just about erasing male or female. It's actually about erasing the very image of God and family, because family is the first place that we learn safety, security, and there are attributes of male and female that God has uniquely embedded in our DNA, in our design," Bauwens said. "And when you erase those or attempt to erase those, you're erasing an aspect of the very heart and nature of God." "We look at our young people in our world, especially our country right now, and many people are saying, 'why is there such a mental health crisis?' As if we can divorce this current issue from the very mental health crisis that we're trying to fix," she continued. "When you erase the very design of God, in a generation or try to do that, then we're left with people who have no identity, no rudder, no sense that there's a higher purpose to life, that there is meaning through relationship and how God made us… So I would argue that there's much more at stake with the battle we're facing. And it's really a good fight of faith that we are embracing here," Bauwens article source: Detransitioner pens new book about 'embracing God's design' after living as a woman for eight years
