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Knowing your sleep chronotype can lead to better rest and health

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Knowing your sleep chronotype can lead to better rest and health

If you feel more sluggish during certain times of the day, it could be due to your sleep chronotype.

The chronotype affects the body’s natural tendency to be asleep or awake, according to the Sleep Foundation.  

Knowing and adapting to the ideal schedule for your sleep chronotype could improve your rest and help you accomplish daily tasks more efficiently, sleep experts say.

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“Your chronotype, or natural sleep-wake preference, refers to your natural tendencies to feel awake or sleepy at different times of the day,” Dr. Anne Marie Morse, a pediatric sleep medicine physician in Pennsylvania, told Fox News Digital.

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There are four main types of sleep chronotypes: Bear, Wolf, Lion and Dolphin.

There are four main types of sleep chronotypes: Bear, Wolf, Lion and Dolphin. (iStock)

Genetics, age, geography and the body’s circadian rhythm (its internal 24-hour clock) can determine one’s chronotype, the Sleep Foundation said in its report.

In addition to sleep quality, chronotypes can also influence appetite, exercise and body temperature.

Breaking down the chronotypes

Dr. Michael Breus, Ph.D., a board-certified sleep specialist in Los Angeles, first introduced the four chronotypes based on sleep-wake patterns seen in certain animals.

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“We’ve discussed early birds and night owls, but I’ve broken it down further into four categories based on other animals,” he told Fox News Digital. 

“Your chronotype, or natural sleep-wake preference, refers to your natural tendencies to feel awake or sleepy at different times of the day.”

“Each of these four chronotypes is defined by specific windows of productivity during which they function and perform at their best … at different times of day.”

Lion

Individuals who are considered the Lion chronotype typically wake up early (around 6 a.m.), are more productive in the morning hours and prefer to nap around 1:30 p.m., according to a report by Breus on his website. 

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Their energy begins to wind down in the early evening and they may struggle with socializing at night, according to Breus’ report. Bedtime is usually around 10 p.m.

An estimated 15% of individuals fall into this chronotype.

Bear

The Bear chronotype wakes up with the sun at around 7 a.m., functions well during traditional office hours between 10 a.m. and 2 p.m., and does not struggle with attending evening social activities.

Wolf chronotypes are similar to “night owls.” As the day winds down, these individuals’ energy levels rev up. (iStock)

This chronotype prefers to go to bed at around 11 p.m., according to the Sleep Foundation report.

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Bears account for around 55% of individuals.

Wolf

Wolf chronotypes are similar to “night owls.” As the day winds down, these individuals’ energy levels rev up with a preferred bedtime at around midnight, Breus stated in his report.  

People in this category typically wake up around 7:30 a.m., are groggy in the morning and are most productive between the hours of 1 and 5 p.m., according to the Sleep Foundation.

About 15% percent of people are considered to be this chronotype.

Dolphin

Those in the Dolphin chronotype are usually light sleepers, have a hard time unwinding at bedtime, and rarely follow a consistent bedtime schedule, several sleep experts told Fox News Digital. 

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Dolphins wake up at around 6 a.m., are most productive between the hours of 3 p.m. and 7 p.m., and go to bed at around 11 p.m.

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“Those with the Dolphin chronotype have difficulty following any sleep schedule due to disturbances like noise and light,” Morse told Fox News Digital. “Productivity is best in the late mornings to early afternoons.”

People struggling with insomnia are often Dolphin chronotypes, according to Morse.

Nearly 10% of individuals fall into this category.

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How to determine your chronotype

To determine your chronotype, the Sleep Foundation recommends considering your sleep preferences, your energy levels throughout the day and when you eat your meals. 

Questionnaires such as the Morning-Eveningness Questionnaire (MEQ) and the Munich Chronotype Questionnaire (MCTQ) can help determine one’s chronotype.

Understanding how your chronotype works can help you sleep better at night and feel more refreshed during the day, experts say. (iStock)

Breus also developed an online chronotype quiz at SleepDoctor.com to help individuals determine whether they are a Bear, Wolf, Lion or Dolphin.

Understanding how your chronotype works can help you sleep better at night and feel more refreshed during the day, according to Breus.

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Adjusting schedules based on chronotype

After pinpointing your chronotype, Breus recommends tailoring daily activities based on periods of peak energy and productivity levels.

“If you frequently experience poor sleep quality despite getting a full night’s sleep, you may be working against your chronotype,” he said.

Morse recommends that people schedule important tasks at times when they naturally feel most alert and to adjust bedtimes to fit their natural sleep patterns, rather than “powering through” schedules that don’t match their chronotypes.

After pinpointing your chronotype, experts recommend tailoring daily activities based on periods of peak energy and productivity levels. (iStock)

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For example, an individual who is categorized as a Lion should try to tackle large projects, important meetings or social activities earlier in the morning, when their tendency is to be most energetic and productive, the expert said. 

Since they are typically early risers, Morse said Lions should establish an early bedtime to ensure that they get enough sleep. She also advised Lions to avoid large meals or rigorous exercise in the late evening, which could delay sleep.

“If you are a naturally late riser, or a Wolf chronotype, forcing yourself to wake up too early may lead to sleep deprivation.”

“If you are a naturally late riser, or a Wolf chronotype, forcing yourself to wake up too early may lead to sleep deprivation and could negatively impact health,” Morse told Fox News Digital.

“Wolves are the most productive in the afternoon, so steer away from big morning plans for optimal performance.”

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Morse also suggested that Wolf chronotypes sleep in cool, dark and quiet bedrooms, using blackout curtains or a sleep mask to block out early-morning light.

Since Dolphin chronotypes do not usually follow a set sleep schedule, Morse recommends that they prioritize going to bed and waking up at the same time every day, even on weekends.

The American Academy of Sleep Medicine recommends getting at least seven hours of sleep per night to support overall health and well-being. (iStock)

“If you’re having difficulty falling asleep or staying asleep at night, try to avoid naps during the day and avoid screen time at least 30 minutes to an hour before bed,” he suggested. 

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For those who fall into the Bear chronotype, Morse suggests getting sunlight exposure immediately upon waking in the morning. In the event of an afternoon slump, he recommends opting for a short nap at around 2 p.m. instead of reaching for caffeine. 

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If daily obligations get in the way of adhering to ideal bedtime schedules, Morse said the best step is to try to gain better alignment.

Regardless of chronotype, the American Academy of Sleep Medicine recommends getting at least seven hours of sleep per night to support overall health and well-being.

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Health

Cancer-linked herbicide in the spotlight after controversial order: ‘Toxic by design’

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Cancer-linked herbicide in the spotlight after controversial order: ‘Toxic by design’

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There has been a shake-up in the Make America Healthy Again movement regarding glyphosate, a widely used herbicide that has been the subject of significant controversy.

The debate follows an executive order signed by President Donald Trump that ensures an adequate supply of elemental phosphorus and glyphosate-based herbicides related to national defense.

MAHA supporters have previously pushed a pesticide-free agenda, warning of potential health harms caused by glyphosate.

Dr. Marc Siegel, Fox News senior medical analyst, said he believes there is sufficient evidence linking glyphosate to neurodegenerative diseases, including ALS, Parkinson’s and multiple sclerosis, to warrant limiting exposure.

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President Donald Trump signed an executive order that ensures an adequate supply of elemental phosphorus and glyphosate-based herbicides related to national defense. (AP Photo/Charlie Neibergall)

“With Parkinson’s, this association appears to be due to the gut, vagus nerve and brain axis, where the exposure affects the microbiome in the gut, which then ascends slowly up to the brain, causing the neurodegenerative disease years later,” Siegel told Fox News Digital.

“There is also a growing association being found between high-dose glyphosate or occupational exposure and metabolic disorders, liver disease and some cancers, specifically lymphoma.”

He added, “Growing research backs this. I favor limiting it.”

“When we apply them across millions of acres and allow them into our food system, we put Americans at risk.”

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Studies have shown that glyphosate, which is used in products such as Roundup, owned by Monsanto, could raise cancer risk.

In one University of Washington study published in the journal Mutation Research, researchers found that exposure to it increased the risk of non-Hodgkin lymphoma by 41%.

The nonprofit Investigate Midwest, which analyzed data from both the U.S. Geological Survey and the National Cancer Institute, also recently found that pesticides may contribute to cancer rates.

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Among the top 500 counties for per-square-mile pesticide use, more than 60% had cancer rates above the national average of 460 cases per 100,000 people, according to the report.

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Investigate Midwest, which is based in Illinois, interviewed more than 100 farmers, environmentalists, lawmakers and scientists as part of a partnership with the Pulitzer Center’s StoryReach U.S. Fellowship.

Among the top 500 counties for per-square-mile pesticide use, more than 60% had cancer rates above the national average of 460 cases per 100,000 people, according to one study. (iStock)

Iowa, which used 53 million pounds of pesticides last year, holds the nation’s title for second-highest cancer rate.

Bill Billings, a resident of Red Oak, Iowa, was diagnosed with cancer in 2014. 

“The cancer specialist said, very directly, (my) cancer is a result of being exposed to chemicals,” Billings said in the report.

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Kelly Ryerson, founder of Glyphosate Facts and owner of the Instagram account @glyphosategirl, told Fox News Digital her journey researching the herbicide began with her own health struggles.

Ryerson, who is based in California, previously struggled with chronic illness and autoimmune issues, which she said improved when she stopped eating gluten. 

Iowa, which used 53 million pounds of pesticides last year, holds the nation’s title for second-highest cancer rate. (iStock)

After attending a medical conference at Columbia University’s Celiac Disease Center, Ryerson began to question modern farming practices rather than the gluten itself.

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“A lot of times, farmers are spraying Roundup on our grains right before harvest to facilitate an easier harvest,” she said. “After that easier harvest, because everything’s dry at the same time, those crops go directly to the mill and may end up in our food supply, at alarmingly high levels.”

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In 2015, the International Agency for Research on Cancer (IARC), part of the World Health Organization framework, classified glyphosate as “probably carcinogenic to humans.”

The classification was based on limited evidence of cancer in humans (notably non-Hodgkin lymphoma in some studies) and sufficient evidence in experimental animals.

“President Trump’s executive order reinforces the critical need for U.S. farmers to have access to essential, domestically produced crop protection tools, such as glyphosate,” a Monsanto spokesperson said. (Wolf von Dewitz/picture alliance via Getty Images)

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A spokesperson for Monsanto told Fox News Digital it will comply with Trump’s order to produce glyphosate and elemental phosphorus.

“President Trump’s executive order reinforces the critical need for U.S. farmers to have access to essential, domestically produced crop protection tools, such as glyphosate,” the spokesperson said.

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HHS Secretary Robert F. Kennedy Jr. has long been a vocal critic of Roundup, working with his legal team in 2018 to award $289 million to a man who alleged the weed killer caused his non-Hodgkin lymphoma, according to reports.

Following backlash to Trump’s executive order, Kennedy said he supports the order but acknowledged that “pesticides and herbicides are toxic by design, engineered to kill living organisms.”

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“When we apply them across millions of acres and allow them into our food system, we put Americans at risk,” he posted on X. “Chemical manufacturers have paid tens of billions of dollars to settle cancer claims linked to their products, and many agricultural communities report elevated cancer rates and chronic disease.”

Fox News Digital reached out to the White House for comment.

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Common nighttime noise exposure may trigger heart problems, study suggests

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Common nighttime noise exposure may trigger heart problems, study suggests

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Living near heavy traffic could negatively impact your heart health.

A European study, published in the journal Environmental Research, found that exposure to nighttime road traffic noise is linked to changes in the blood, leading to worsened cholesterol and cardiovascular risks.

The researchers considered data from the U.K. Biobank, Rotterdam Study, and Northern Finland Birth Cohort 1966, including more than 272,000 adults over the age of 30, according to a press release.

Nighttime road noise exposure was estimated at all participants’ homes based on national noise maps. Researchers also took blood samples to measure the participants’ metabolic biomarkers for disease, then mapped the link between nightly noise levels and existence of biomarkers.

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Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers. (iStock)

The study found that people exposed to louder noise at night — especially sounds above 55 decibels — showed changes in 48 different substances in their blood. Twenty of these associations “remained robust” throughout all cohorts.

Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers, especially LDL “bad” cholesterol, IDL (intermediate-density lipoprotein) and unsaturated fatty acids.

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As noise levels increased, starting at around 50 decibels, cholesterol markers rose steadily, the release stated.

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The authors concluded that this study “provides evidence that nighttime road traffic noise exposure from 50 dB upward is associated with alterations in blood cholesterol and lipid profiles in adults.”

Researchers noted a link between traffic noise and cardiometabolic disease. (iStock)

Study co-author Yiyan He, doctoral researcher at the University of Oulu in Finland, noted that in this type of research, small effect sizes are expected, and environmental exposures such as traffic noise are “typically modest.”

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“Despite this, we observed statistically robust and consistent associations across many biomarkers, especially those related to LDL and IDL lipoproteins,” she told Fox News Digital.

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“We also identified a clear exposure-response pattern starting at around 50 dB, suggesting that metabolic changes become more evident as noise levels increase.”

This aligns with public health guidance, as the World Health Organization recommends lower nighttime noise limits at around 40 to 45 dB, Yiyan He added.

“This finding may clarify the association between traffic noise and cardiometabolic diseases,” the researchers wrote. (iStock)

“The 55 dB level is often used as an interim benchmark associated with substantial noise annoyance and sleep disturbance,” she said. “In our study, we observed associations not only at 55 dB, but also indications of effects emerging at around 50 dB.”

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The strength and consistency of the cholesterol-related associations were surprising, as these changes are usually “subtle.”

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“Instead, we found consistent associations across multiple large European cohorts, which strengthens confidence that the findings may reflect real biological patterns,” Yiyan He went on. “We were also interested to see that effects were minimal below ~50 dB, suggesting a possible threshold-like pattern.”

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The researcher noted that these findings were consistent across genders, education levels and obesity status.

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The study was restricted to White Europeans, which posed a limitation. There was also a lack of information on the fasting status in the UK Biobank.

Changes in cholesterol levels were more severe than researchers expected. (iStock)

“Fasting can influence levels of certain metabolites, particularly fatty acids,” Yiyan He said. “However, based on UK Biobank documentation, fewer than 10% of participants were fasting for at least eight hours, and our main findings focused on cholesterol-related biomarkers, which are generally less sensitive to short-term fasting.”

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The researchers also lacked information on bedroom location, indoor noise exposure and time spent at home.

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“These factors may introduce non-differential exposure misclassification,” Yiyan He said. “Additionally, noise exposure estimates were based on participants’ temporary residential addresses at the time of blood sampling, without considering the duration of residence.”

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“Many of these limitations would tend to bias results toward the null, so the consistent associations we observed remain noteworthy.”

Experts recommend taking measures to limit traffic noise at night. (iStock)

Based on this latest research, Yiyan He noted that nighttime noise is a “health-relevant exposure,” not just “an annoyance.”

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“Our findings suggest that nighttime traffic noise may subtly but consistently affect metabolic health,” she said. “While the changes in cholesterol and lipid levels for any one individual are small, traffic noise affects a very large number of people, which means the potential public health impact could be substantial.”

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The researcher recommends taking measures like improving sound insulation, using noise-reducing strategies and placing bedrooms on the quieter side of the home when possible.

“Because sleep is a key pathway linking noise to health, protecting the nighttime sleep environment is especially important,” she added.

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The Best Time To Drink Coffee for Weight Loss and a Faster Metabolism

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The Best Time To Drink Coffee for Weight Loss and a Faster Metabolism


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The Best Time To Drink Coffee for Weight Loss and Fat Burn | Woman’s World




















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