How To Thrive As A Bear Chronotype: Sleep Tips + A Daily Schedule

In the case of bears (which happen to be the most common chronotype), here's what to know, from when to eat to when to wake up and, of course, how to get better sleep.

The four sleep chronotypes relate to our body's biological clock (aka circadian rhythm), which affects our energy levels throughout the day and into the night. The four types are lions, bears, wolves, and dolphins, and if you're unsure which you are, one of the following descriptions will likely resonate most:

Unsure what bucket you fall into? Take this chronotype quiz to find out.

Breus further explains that the quiz has identified a handful of key personality traits for bears: cautiousness, a tendency for extroversion, friendliness, being "easy to talk to," and open-mindedness. "Some of the behaviors they appear to endorse," he adds, "include avoiding conflict, hoping to be healthy (and often falling short), prioritizing happiness, and not liking a lot of change."

Think you could be a bear? Well, you're in luck, because Breus has outlined a solid schedule that will naturally flow with your own spikes (and dips) in energy throughout the day:

Breus tells mbg that he finds bears really ought to work out in the morning, at least before noon. "If they do not exercise before noon, they just can't seem to get motivated to do it," he says, adding, "Also if they are struggling with excess weight, I try not to start them on cardio, but more weights, which allows them to succeed and continue with the program."

For bears, as you can see in the schedule above, you'll want a high-protein, low-carb breakfast around 7:30 to 8 in the morning. Skip the coffee until at least 10 a.m., and then come noon, you have a medium-sized lunch. Around 4 p.m., Breus recommends a 250-calorie snack that has a good amount of protein (25%) and 75% carbs. Finally, dinner rolls around at 7:30, and Breus says you'll want it to be light but filling, suggesting something like a soup or stew.

According to Breus, all of the chronotypes benefit from morning sex to start the day and get your heart rate going right away. Of course, it's also important to keep your partner's chronotype in mind, as two bears might love morning sex but a bear and a dolphin may not. Here's our full guide on when to have sex based on your chronotype for more details.

That said, he adds, if you are a bear and you're experiencing some sleep challenges, getting your sleep/wake schedule down pat is the first thing to tighten up (aka going to bed and waking up at the same time every day).

Another thing you can do to support quality sleep is try a high-quality supplement with science-backed ingredients, like mbg's sleep support+. This hormone-free formula combines the benefits of magnesium, PharmaGABA®, and jujube, for a product designed to help you fall asleep faster, stay asleep longer, and wake up feeling rested.*

Last but not least, we know exercise and sleep have a strong connection. (More exercise means sleeping more soundly, and sleeping more soundly means better athletic performance!) So for bears, take advice from Breus and tackle your workout first thing. Not only will you start your day on a great note, but come bedtime, you'll be ready to knock out.

We all have different sleep needs, and in the case of bears, understanding when to wake up, when to go to bed, and everything else bears can do to thrive will help them feel their best on the daily.