How It Works

Your chronotype is determined by your natural circadian rhythm, which controls when you feel most alert and when you naturally get tired. This quiz analyzes your sleep patterns, energy levels, and preferences to match you with one of four chronotypes: Lion, Bear, Wolf, or Dolphin.

Each question is weighted based on how strongly it indicates a specific chronotype. Some questions carry more weight (like your natural wake time on weekends) while others are secondary indicators (like when you prefer to exercise). The scoring system looks like this:

Your answers are compared against behavioral patterns typical of each chronotype. Lions score high on early rising and morning productivity. Bears align with standard daylight hours. Wolves prefer late nights and evenings. Dolphins have irregular sleep patterns and often struggle with insomnia.

What If I’m Between Two Chronotypes?

Most people are not pure versions of a single chronotype. If your scores are close between two types, you’re probably a hybrid. For example, a Lion-Bear hybrid wakes up early but doesn’t crash as hard in the afternoon as a pure Lion would.

In these cases, read both chronotype descriptions and see which schedule feels more natural. You might also shift between chronotypes during different life stages. Many people are more Wolf-like in their 20s and become more Bear or Lion as they age.

Can I Change My Chronotype?

Your chronotype is largely genetic, so you can’t fundamentally change it. A Wolf trying to become a Lion is fighting their biology. That said, you can shift your schedule slightly (maybe an hour or two) with consistent effort, light exposure therapy, and strategic use of caffeine.

What you can do is design your life around your chronotype instead of fighting it. If you’re a Wolf, look for jobs with flexible hours or later start times. If you’re a Lion, protect your mornings for deep work and don’t schedule important meetings after 3 PM.

Why Does My Schedule Feel Wrong?

Most workplaces and schools are designed for Bears (the majority of the population) with a 9-to-5 schedule. This works great if you’re a Bear or Lion, but it’s terrible for Wolves and Dolphins.

Wolves forced to wake at 6 AM are essentially living with permanent jet lag. Their peak productivity hours (6 PM to midnight) happen after work ends. Dolphins often do their best thinking late at night when everyone else is asleep, but they’re judged for not being “morning people.”

If your chronotype doesn’t match your schedule, you’ll always feel like you’re underperforming. It’s not laziness or poor time management. Your body clock is out of sync with your obligations.

Do Chronotypes Affect Relationships?

Yes, and it’s more important than most couples realize. A Lion married to a Wolf will have constant friction about bedtime, morning routines, and when to have important conversations. The Lion wants to talk at 7 AM breakfast; the Wolf is barely conscious.

The best solution is awareness and compromise. Lions need to accept that their partner isn’t going to be cheerful at 6 AM. Wolves need to understand that their partner is mentally checked out by 9 PM. Find overlap hours (usually mid-morning or late afternoon) for quality time and important discussions.

Chronotype Breakdown

What About Sleep Duration?

Chronotype tells you when you should sleep, not how much. A Wolf who needs 8 hours should sleep from 1 AM to 9 AM, while a Lion who needs 8 hours should sleep from 9 PM to 5 AM. Same duration, completely different timing.

Dolphins are the exception. They typically need less sleep (6 to 6.5 hours) and often wake up multiple times during the night. This isn’t insomnia that needs fixing; it’s how their body naturally operates. Dolphins trying to force 8 hours of continuous sleep will just lie awake frustrated.

Does Caffeine Mess With Chronotypes?

Caffeine can mask your chronotype but doesn’t change it. A Wolf who drinks three espressos at 7 AM can function earlier than their natural rhythm, but they’re still a Wolf. Their body is just chemically overridden.

The problem is that caffeine has a half-life of 5 to 6 hours. Coffee at 3 PM means half that caffeine is still in your system at 9 PM. For Dolphins (who already struggle with sleep), afternoon caffeine makes everything worse. Lions can usually handle afternoon coffee without issues because they naturally crash earlier anyway.

What If I Work Night Shifts?

Night shift workers are forcing their chronotype to flip completely. Wolves adapt better than Lions to overnight schedules because they’re naturally wired for staying up late. But even Wolves will struggle because you’re not just staying up late; you’re trying to sleep during daylight hours when your body wants to be awake.

If you work nights long-term, you need blackout curtains, consistent sleep schedules (even on days off), and possibly melatonin supplements. But the research is clear: long-term night shift work increases health risks for everyone, regardless of chronotype. It’s not something your body ever fully adjusts to.