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Health & Wellness

Health & Wellness
Health & Wellness



I'm a Wolf (Sleep Chronotype)

 What is a sleep chronotype?

A sleep chronotype refers to an individual's natural preference for when they feel most alert and awake during a 24-hour period.
Basically, a sleep chronotype refers to our body's internal clock (circadian rhythm) that influences when we naturally feel more energetic and when we feel more inclined to sleep.

Sleep chronotype quiz

Most of us can associate with one of these four animal chronotypes — bear, dolphin, wolf, or lion.
I took this sleep chronotype quiz and found out that I'm a wolf!

The Wolf

Characteristics of a wolf (nocturnal chronotype animal) include:
  • Introverted, reserved, creative, insightful, artistic, impulsive, emotionally intense.
  • Can usually be left alone; don’t respond well if they are micromanaged or asked too many questions.
  • Desires sleeping in (definitely not a morning person).
  • Prefers to wake up later in the day, snoozes the alarm relentlessly most of the time.
  • Prefers to cruise through the morning and takes time to get going in the morning before adjusting to the day's demands.
  • Creativity, productivity, and performance peak late into the afternoon to evening. Therefore, to optimize productivity, wolves should save essential tasks until the afternoon.
  • Most productive at night, enjoy working after hours when the rest of society is winding down for the evening.
  • Don't start feeling tired until midnight, prefers to stay up late and go to bed past midnight ("night owl").


So accurate! It's very true that I get most of my day's tasks done in the evening, especially when the office is devoid of people. Hahaha! Then, I also really enjoy working late at night because that's when my productivity is at its peak and the world is quiet and I can think and strategize.

Best schedule for a wolf


According to MindBodyGreen, a wolf should resist the urge to sleep late and try to get at least 7 hours of sleep to be able to perform their best.


Here's a recommended schedule according to


  • 7:30am - 9:00am : Wake up
  • 10:00am - 12:00pm : Focus on lighter tasks
  • 12:00pm - 2:00pm : Complete deep or creative work
  • 2:00pm - 5:00pm : Focus on lighter, less intense tasks
  • 5:00pm - 9:00pm : Engage in creative tasks
  • 9:00pm - 10:00pm : Unwind from the day
  • 10:00pm - 12:00am : Prepare for bed
  • 12:00am - 7:30am : Sleep


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