A Sleep Routine For Your Biological Chronotype

Think a sleep routine isn’t necessary? Think again. As humans, we thrive on following a similar routine day in, and day out - whether it be for work, exercise, eating, skincare or weekend activities. So, why should sleep be any different? Well, we’re here to tell you it shouldn’t! 

Put simply, a sleep routine is the foundation of a great night’s sleep and is key to staying more energised, alert and active throughout the day (seems like a no brainer, right!). Scientifically, setting a consistent sleep/wake schedule signals to your brain and body what it’s meant to be doing at any given time. But, what’s the best sleep schedule for YOU? Determining this ultimately comes down to your unique biology. Instead of fighting your body’s natural rhythm with a sleep schedule that doesn’t align with your body’s needs, it’s best to work with your chronotype.

By now, we’re all familiar with the terms ‘early bird’ and ‘night owl’. Some of us are able to wake up feeling refreshed, energised and ready to start the day immediately, while others are predisposed to function better at night. These behaviours are classified as ‘chronotypes’ which describe our individual levels of activity and alertness during the day, as well as the way we uniquely sleep based on our underlying biological circadian rhythm. 

Knowing your unique chronotype can not only boost productivity and help you understand how your internal body clock works, but it can also help you better understand your body’s needs so you can achieve optimal sleep each night (win, win!). 

Not sure which Sleep Chronotype best describes you?

Let’s recap. 


Lions are early risers. This 25% are the go-getters, the leaders, the type-A movers and shakers, with productivity levels peaking before noon. Because of their action-packed mornings, the afternoon slump hits hard for this group, often needing a power nap to recharge. By evening, they feel drained and turn in early.

The ideal daily routine for a lion looks like: 

Sleep Time 8:00pm - 10:00pm

Wake Time 4:00am - 6:00am

Most Productive: Between 6am - 11am

Sleep Tip! Do your important tasks early in the day, and aim to have a nap or a hit of sunlight in the early afternoon to re-energise.


Bears’ sleep/wake patterns follow the sun, and they usually have no difficulty waking in the morning or falling asleep at night. Bears have steady energy levels throughout the day to get things done - they are most productive smack bang in the middle of the day, but do fizzle out in the mid-afternoon. 

The ideal daily routine for a bear looks like: 

Sleep Time 9:00pm - 11:00pm

Wake Time 5:00am - 7:00am

Most Productive: Between 9:00am - 12:00pm

Sleep Tip! Aim for 7-9 hours of sleep every night consistently.


Okay night owls, this one's for you! Wolves are typically more productive and alert in the evening, and tend to need more time to snooze in the morning to get all the energy they need to fuel their creativity throughout the day. 

The ideal daily routine for wolves looks like: 

Sleep Time 11:00pm - 1:00am

Wake Time 7:30am - 10:00am

Most Productive: Between 8:00pm - 2:00am

Sleep Tip! You'll need more sleep than most people! Aim to be closer to the 9 hour nightly mark.


The insomniacs of the group. Dolphins have a hard time waking up in the morning and falling asleep at night, rarely getting a full night of sleep. They tend to be anxious and struggle turning their brain off at night. Despite always feeling tired, dolphins' energy and productivity levels reach their peak around mid-morning. 

The ideal daily routine for a dolphin looks like: 

Sleep Time 11:30pm

Wake Time 6:30am

Most Productive: Between 10:00am - 1:00pm

Sleep Tip! Unwind before going to bed to avoid anxious thoughts. A wind down and sleep routine is ideal for you!

Follow your animal instincts! 

Stop feeling pressure to go to sleep with the rest of the world! Once you follow your best sleep/wake schedule:

  • You can get a better night’s sleep by working with your biological wiring, not against it
  • You can schedule meetings around the best times for maximum productivity and decision-making 
  • You can re-organise and optimise your daily routine to get the most out of every day

Now that you know what your sleep routine should be based on your body’s biological chronotype, it’s time to tailor the perfect night’s rest to the animal within you! Here are a few of our favourites which are formulated to assist you with a range of sleep problems.