Only 15% Of People Have This Sleeping Style – Are You One Of Them?

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The four sleep chronotypes relate to how the body's biological clock, aka circadian rhythm, operates, including when we're most energized during the day—and when we're not.

The lion and bear chronotypes of the world are your classic early-risers, while the wolf and dolphin chronotypes tend toward waking later in the day. And when you know which of the four you are, you can suit your schedule and lifestyle to the needs of your type, and moreover, your circadian rhythm.

Here's a quick look at the four chronotypes:

Lions: Morning people who wake up early and are most productive in the morning Bears: Sleep schedule is synced with the sun, most productive in the morning Wolves: Wake up later in the day, most productive in the afternoon/evening Dolphins: Trouble waking up and falling asleep, most productive around midday

If you're curious to know for sure which sleep chronotype you are, you can take this quiz to find out.

And lucky for these folks, Breus tells mbg, "They usually do not report sleep problems—in fact they rarely report many problems at all."

Lions tend to be leaders, or chief operating officer types, he notes, adding that they also like to make daily lists, going from step one, to two, to three, in order. "They are natural early risers, driven and focused, and highly productive in their careers," Breus explains.

Socially, however, the lion chronotype can have some difficulties. According to Breus, they tend to be "intense," and because they like to go to bed early, they're not much for the party scene. "It is very difficult for them to change their schedules successfully," he adds.

5:30 a.m.: Wake up, don't hit snooze 5:45 a.m.: Have a high-protein, low-carb breakfast 6:15 to 7 a.m.: Morning meditation and/or big picture conceptualizing and organization 7 to 7:30 a.m.: Chores and/or sexual activity 7:30 to 9 a.m.: Take a cool shower, interact with people, and go to work 9 a.m.: Have a small snack around 250 calories 10 a.m. to 12 p.m.: Your most productive time for interactions, focused events, and problem solving 12 to 1 p.m.: Eat a balanced lunch, go outside, and get some sunlight 1 to 5 p.m.: Creative thinking, lead brain storming sessions, or read 5 to 6 p.m.: Exercise, ideally outdoors, and take a cool shower 6 to 7 p.m.: Have a light dinner 7:30 p.m.: This is your cut-off time for alcohol 7 to 10 p.m.: Socialize, chat with friends, family, etc. 10 p.m.: Relax at home without screens 10:30 p.m.: Lights out and it's time for bed

According to Breus, the question of when to work out as a lion depends on the kind of exercise you're looking to do. If you wanted to go for a run or do other cardio, for example, Breus says around 5:30 p.m. is best. If you're playing a team sport, on the other hand, aim for a window between 2 and 4 p.m.

If you're doing something more mindful, like yoga, 8 a.m. or 5 p.m. would be good times for that. And strength training, Breus says, is best for lions from 2:30 to 5 p.m.

Female lion & male lion: 6 p.m., 6 a.m. Female lion & male dolphin: 7 p.m., 7 a.m. Female lion & male bear: 8 p.m., 7 a.m. Female lion & male wolf: 7 p.m., 8 a.m. Female bear & male lion: 9 p.m., 7:30 a.m. Female wolf & male lion: 9 p.m., 9 a.m. Female dolphin & male lion: 8 p.m., 7 a.m. Female lion & female lion: 6 p.m., 6 a.m. Female lion & female bear: 9 p.m., 7 a.m. Female lion & female wolf: 9 p.m., 9 a.m. Female lion & female dolphin: 8 p.m., 8 a.m. Male lion & male lion: 6 a.m., 6 p.m. Male lion & male bear: 7 a.m., 9 p.m. Male lion & male wolf: 9 a.m., 9 p.m. Male lion & male dolphin: 7 a.m., 8 p.m.

The good news is, lions don't tend to have too many sleeping difficulties, according to Breus. The most important thing for them to do, he says, is to simply follow the chrono-typical sleep and wake up times for lions: 10:30 p.m. and 5:30 a.m., respectively.

In addition to that, of course, it never hurts to lean on good sleep hygiene practices like maintaining a bedroom that's conducive to sleep (i.e. cool, dark, and quiet), getting lots of natural light during the day and keeping the lights dim into the evening, and taking a sleep supplement, like mbg's sleep support+, if you could use a little extra help falling or staying asleep.* Check out our full guide to getting high-quality sleep for more tips.