What chronotype am I?
Your chronotype — Lion, Bear, Wolf, or Dolphin — is determined by your natural sleep and wake times on days without obligations. Take a free 2-minute quiz to find out.
Your chronotype is your body's genetically encoded preference for when to sleep, wake, and be most alert. There are four chronotypes, each named after an animal whose sleep pattern mirrors the type:
The Four Chronotypes
Lion (15-20% of people) — You naturally wake between 5:30-6:30 AM and feel most alert before noon. Lions are driven, optimistic, and tend to fade by evening. If you've always been an "early bird," you're likely a Lion.
Bear (about 50% of people) — You follow the solar cycle, waking around 7-8 AM and sleeping by 11 PM-midnight. Bears are adaptable, sociable, and have steady energy without extreme peaks. Most people are Bears.
Wolf (15-20% of people) — You come alive in the evening, naturally staying up past midnight and struggling with early mornings. Wolves are creative, impulsive, and do their best work after 5 PM.
Dolphin (about 10% of people) — You're a light, fitful sleeper with a sensitive nervous system. Dolphins are highly intelligent, detail-oriented, and often perfectionistic. Sleep doesn't come easily.
How to Identify Your Type
The most reliable method is to observe your natural behavior on vacation or days off — when no alarm forces you awake:
- →Wake before 6:30 AM naturally? → Likely Lion
- →Wake 7-8 AM, sleep by midnight? → Likely Bear
- →Stay up past midnight, sleep until 9-10 AM? → Likely Wolf
- →Irregular sleep, wake easily, often tired? → Likely Dolphin
For a more precise result, our free 2-minute diagnostic analyzes your sleep patterns, energy rhythms, and lifestyle factors to determine your chronotype and give you a personalized optimization plan.
Why It Matters
Knowing your chronotype lets you schedule demanding work during your biological peak hours, time meals for optimal metabolism, and exercise when your body is primed for performance. Working against your chronotype — a Wolf forced into a 6 AM schedule, for example — leads to "social jet lag," which research links to depression, weight gain, and weakened immunity.
The Science
Chronotype is approximately 50% genetic, driven by clock genes like PER3, CLOCK, and CRY1. A genome-wide study identified over 350 genetic loci associated with chronotype. Your type also shifts with age: children tend toward Lion, teenagers shift to Wolf, and older adults drift back toward Lion.
Sources
Take the Free Chronotype Quiz
2 minutes — discover your Lion, Bear, Wolf, or Dolphin type
Start Free Quiz →