How dolphins are programmed to get poor sleep

There is nothing more predictive of our sleep schedules and productivity than our chronotype. We usually think about these in terms like “night owl” or “early bird.”

However, Dr. Michael Breus has identified FOUR major chronotypes: the Bear, Dolphin, Lion, and Wolf. In this video, Dr. Breus explains what sets Dolphins apart from the other chronotypes, and how to best structure your days and nights to maximize your sleep AND your productivity.

0:00 What is a Chronotype?
0:50 What is a Dolphin?
1:36 How to Get the Most out of Being a Dolphin
2:47 Your Chronotype Can Change!

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

#chronotype #sleep #sleeptips

[emberlite]

I'm shocked! I have always described myself as a night owl. My body seems to want to sleep from about midnight/ 1 am and wake up at 8 or 9. I wish my job started just a little bit later!

[waywardsoul]

Man, I took the quiz, and wow, does my chrono-type ever match my sleep issues and characteristics. Trauma can also play a role, I'm not sure if you have ever produced content on this topic before? Potential avenues/strategies to explore in addressing trauma related sleep difficulties would be a great addition to your library. Thank you for all of the helpful content that you create, cheers!

[emyou]

1:25 Dolphins get most things done between 10am and 2pm

1:40 Dolphins should sleep at 12 am and wake up at 6:30 am

2:00 Dolphins should exercise in the morning & you should drink coffee twice a day, first at 8:30 am-10 am, second at 1-2 pm

2:45 Your chronotype can change

[technik-lexikon]

I bought your book two days ago because I will soon begin a new job after suffering from depression and struggling with getting up early for almost 3 years. After completing the chronotype test it seems that I fit most the dolphin and wolf type. I'm thankful that you provide these short films about each type and I hope your studies will help me coping in my new work/life situation.

[SleepNaturallyAfter]

What a meaningful video. I’ve been dealing with insomnia for a long time. It’s left me feeling tired all the time and struggling to stay focused at work. Thank you for shedding light on this.

[louisemeroni]

I am amazed. I took the quiz and it told me I was a dolphin. When I found out the characteristics of the dolphin, I was blown away. This is exactly who I am. I have been told repeatedly I should go to bed early and get 8 hours of sleep (tried and failed many times), that I shouldn't eat carbs at night (this makes me an insomniac) and I could go on and on. The Sleep Doctor is so accurate, it's freaky. Finally, I understand myself and that the things I have always done because it felt natural to me - was natural to me - thank you. Can't wait to get the book.

[jas_bataille]

I have always known that I only need about 6 hours of sleep, just at the right time, but people have fought this notion SO hard, that I abandoned that I soon as I got it in my life. I work in the evening, and only a part-time job for now and freelance contracts on the side, mostly due to my erratic sleep schedule. I often wake up before my alarm, usually not later than 10am, even if I go to sleep between 1:30 and 4am. Then when I don't have anything planned that day I just go back to sleep because I "haven't had enough" but wake up groggy and tired in the afternoon... This make SO much sense!!!

[pratikn]

Doctor this is a cry for help. I am sick and tired of being a dolphin and having a love hate relationship with sleep. Tried everything, nothing seems to have helped. It’s a humble request please keep researching more on dolphins and bring some more fruitful results for us. This ain’t life. Always tired and exhausted. I tried the remedies but they kind of helped and yet again I’m back to square one.

[Bubblegumswitch]

Feel this describes me! I used to consider myself both a night owl and a lion (used to work both a day job and overnight on the weekends, so on Fridays and Sundays I would be awake for 24 hrs). Though I eventually stopped working the overnight job on weekends, I still would gravitate towards going to bed by midnight and still wake up around 6 or 6:30. Felt like something was wrong with me since I wasn’t getting the “recommended” 7-8 hrs of sleep each night, though I felt refreshed when I woke up. Since I’ve entered menopause, I’ve been trying to align to the lion schedule going to bed earlier (and end up waking up in the middle of the night). My body has been struggling with sleep the whole month of November (before we turned the clocks back), and it made me realize that during the winter months, I do better going to bed later so that I can wake up when it is light outside in the morning (and not when it’s still dark out). Going to make some adjustments this week and see if my sleep improves 😊👍🏾

[suigetsuhozuki]

It makes sense now why I can't sleep more than 6-7 hours. I usually go to sleep around 1 a.m. and wake up between 7 and 8 a.m. Many times I hit only 5 hours of sleep and can function during the day (on 2 coffees). But I think my short duration of sleep is mostly due to external factors (noise around the house or outside), and once I'm awaken I can't go back to sleep anymore. When I wear earplugs I manage to hit those 8 hours though. So, I believe, if external factors (background noise, peace of mind, good eating habits, exercise etc.) were optimal, the sleep schedule and length of sleep would be less erratic and something closer to bear chronotype.

[mikevg]

Wow, this video described a pattern of sleep and activity that i already have.
Going to incorporate the sleep and productivity into my planning. That 6.5 hours of sleep is also spot on, with a 45minute variation

[adammadtin]

I get really bad sleep inertia if I’m woken up to early. It’s so bad I can’t stay awake through the day and can’t even string a sentence together when I’m talking to someone. If I go back to sleep a couple hours after waking and get another hour I feel like a totally different person

[Nomorewokek]

Thanks. The overlapping aspect makes sense. I just cannot switch off that’s why I stay awake. Its nice to know that’s my window of opportunity between 12-0630 but the problems still persist. If I can’t sleep that’s is.

[DestivaKukurice]

I finally understand why I like to go to sleep at 11:30 pm and wake up at 6:00 am (this is my schedule though I remembered that I don't have an alarm clock so my waking time is not at the exact time everyday but around taht time) And I feel like I have energy in the mornings and in the evening but not the middle of the day.

[suev]

This was interesting… I’ve been a Dolphin all my life. I might have been a Lion mixed Dolphin and that’s why I worked so hard days, slept great. It’s now since 70 it’s a whole different world of energy/sleep. This has helped me understand much!

Now I know why when I chose to be a “Mom at home doing homeschooling” I had my rhythm that fit me. Tho… my son was a sleep late, stay up and I did mine, he got assignments for the week that had to be done by Friday. Best thing I began for his four high school years — he knew himself and did wonderfully great in college. I’ll have to go see what he might be in your videos. Now at 74 living alone near him for health reasons… it’s still when do we cross paths. 😃 Appreciate the information to understanding more of my life.

[Wojtek-cf]

I am dolphin chronotype, melancholic, HSP and INTJ-t.

Have a good day. 😊

[anatosic]

This dolphin describes me perfectly...I actually work in that most productive period. It is insane. I need to fix my sleep. Thankfully I do not drink coffee at all.

[StephenUllom]

At first I was sure I was a lion because I had energy in the morning, but I could never ever get to sleep on time! I'm glad I finally figured out I'm a dolphin so I can plan better. Thanks doc!

[kaitydenisee]

I'm going to try the midnight bed time and 6:30 wake up tonight and for the rest of my work hitch! See how it goes! My sleep is so all over the place I wake up constantly I force myself back to sleep constantly and feel like I need 8-10 hours sleep every night. I'm super sensitive to noises when trying to go to sleep and light! Soooo exhausting, I never feel well rested. I hope this works cause the thought of 6 and a half hours sleep is insane. I will probably have to try to get to sleep at 10:30-11 to hopefully be asleep by 12! Wish me luck 😅

[thabs]

Holy crap! I drink so much coffee! I sleep at 1am, unwillingly wake up at 6ish and force myself back to sleep, then have an anxiety-heavy day!
It's affected my life and work so badly.

You have described me EXACTLY.