Of the four main sleep chronotypes, there's one that stands out as the quintessential night person: the wolf. Roughly 15 to 20% of the population falls into this chronotype. If you're one of them, there are a few tips that can help you keep your sleep schedule and energy levels in tiptop shape. Here's how to thrive as a wolf chronotype.

Understanding your chronotype and its needs can help you structure your day in a way that works for your body. It can help inform what time you wake up, go to bed, work out, eat, and take meetings. Here's a quick overview of the four types:

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

Unfortunately for wolves, they may find their preference for nighttime isn't conducive to the demands of work or school. "Things like work and school get going too early, and social fun ends too soon [for this type]," Breus explains, noting that wolves are highly susceptible to social jet lag and insufficient sleep.

Calling all wolves: Here's an ideal 24-hour schedule that will maximize your energy peaks and respect your dips, according to Breus:

In addition to that, the cortisol-testosterone ratio for wolves reaches its ideal point for resistance training in the late evening from 6 to 7 p.m., and if you happen to be a yogi and a wolf, Breus says you can do yoga three hours after waking and again before dinner or to relax before bed.

Dinner is best served at 8 p.m. for you. Be sure to include some healthy carbs on your plate to help you to wind down and prevent getting hungry again before bed.

Of course, you'll also want to consider your sexual partner's chronotype since a bear, for example, will probably prefer earlier than that, while another wolf would be ready to romp as late as 11 p.m.

While you might easily be able to stay up well into the wee hours as a wolf, try to resist the urge and get to bed by midnight, Breus says. By this time, your body is naturally starting to wind down, and you'll be able to get enough sleep without having to sleep in the next day. This brings us to our next point.

"Getting that much sleep can be tough for wolves because their biological rhythm is so at odds with society's timetable for daily life," he notes.

Wolves can take 2 capsules one to two hours before bedtime to fall asleep faster and wake up more energized.*

According to Breus, if you struggle with grogginess in the morning, you'll want to prioritize hydrating and getting sunlight first thing. This will help keep your biological clock ticking along smoothly. When your body knows when to wake up, it will also know when it's time to hit the hay.

Having a wolf chronotype isn't always easy, especially in a world that can feel like it's made for early birds. But each chronotype has its strengths, and wolves just happen to be strongest later in the day. When you understand how to make your chronotype work for you, not only will you be more energized and productive, but you'll also sleep better and feel better overall.