Health
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.
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.
“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.
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.
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.
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.
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)
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.
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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A new injectable therapy is showing positive results in reducing melanoma throughout a five-year period.
The personalized mRNA cancer therapy, called intismeran autogene, combined with the cancer immunotherapy drug KEYTRUDA (pembrolizumab), is a collaboration between Merck and Moderna.
The results from the phase 2b KEYNOTE-942 study were presented at the American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago on May 27.
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After about a five-year follow-up, the combo drug was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone.
The researchers analyzed data from 157 patients with high-risk stage 3 and 4 melanoma whose cancer had been removed via surgery. The participants were split into two groups — one received the combo therapy and the other only received pembrolizumab, according to a press release.
The therapy was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone after a five-year follow-up. (iStock)
The findings revealed that the combination group saw benefits that were “sustained and durable over time.”
Intismeran autogene is designed using mutations identified in a patient’s own tumor, with the intention of teaching the immune system what the cancer looks like so that it can recognize and attack it.
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According to the researchers, intismeran is “well-tolerated” with a “manageable” safety profile.
The most commonly cited side effects of the personalized mRNA vaccine plus KEYTRUDA were fatigue, injection-site pain, chills, fever and headache. The researchers reported no new long-term safety concerns and no severe vaccine-related adverse events.
The combination therapy is currently being evaluated in a phase 3 study — the final confirmation stage.
Patients with late-stage melanoma have a “significant risk” of cancer recurrence, according to an expert. (iStock)
In a Merck press release from January, Kyle Holen, MD, Moderna’s senior vice president and head of development, oncology and therapeutics, noted that this data highlights the “potential of a prolonged benefit … in patients with resected high-risk melanoma.”
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“We continue to invest in our platform in oncology because of encouraging outcomes like these, which illustrate mRNA’s potential in cancer care,” he said.
Dr. Marjorie Green, senior vice president and head of oncology, global clinical development at Merck Research Laboratories, also commented that for many patients with stage 3 or 4 melanoma, there is a “significant risk of recurrence following surgery.”
Researchers confirmed that the combination therapy is currently being evaluated in a phase 3 study. (iStock)
“As such, demonstrating the longer-term potential of intismeran autogene and KEYTRUDA to reduce the risk of recurrence for certain patients with melanoma is a meaningful milestone,” she said.
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The company cited encouraging five-year follow-up data and pointed to upcoming late-stage INTerpath trial results with Moderna in several hard-to-treat cancers.
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An accidental lab discovery has opened the door to entirely new ways of preventing the flu.
While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells, SWNS reported.
By targeting the specific molecules the viruses rely on, scientists found that they could block them from entering new cells and halt their replication altogether.
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Researchers say these “fundamental insights” into seasonal influenza highlight a clear path toward developing better preventive medications.
“The hope is that fundamental, curiosity-based research like this helps to pave the way for novel strategies to treat and prevent influenza infections,” principal investigator Dr. Emily Bruce, from the University of Vermont’s Larner College of Medicine, said in the SWNS report.
While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells. (iStock)
While several flu strains cause illness, H1N1 and H3N2 influenza A viruses are the most common. However, current flu tests cannot differentiate between them, and clinical treatments are identical for both.
Although vaccines and antivirals are available, Bruce noted a “dire” need for better medications to stop the virus from spreading cell to xxcell.
“You don’t get sick when a virus is in one cell,” he noted. “You get sick because a virus replicates itself and goes into many more cells.”
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The study, which was published in The Journal of Virology, originally aimed to map how viral RNA segments are transported within cells to create new viral particles.
The team used H1N1 and H3N2 viruses isolated from the nasal passages of positive patients in 2022.
Clinical treatments remain identical for both primary strains of the flu virus. (iStock)
During the investigation, the team unexpectedly stumbled upon a cellular pathway that blocked the virus from entering lung cells, SWNS reported.
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The data revealed that when a specific human protein called Rab11B was depleted, H3N2 viruses failed to enter human lung cells. H1N1 viruses were completely unaffected.
Using reverse genetics, the team mapped this defect and uncovered a brand-new, H3N2-specific role for Rab11B during viral entry.
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This discovery challenged the scientific assumption that all flu viruses enter cells the same way.
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“Viruses are like pirates from different countries hijacking someone’s ship,” Bruce said. “Different viruses, like different types of pirates, use different methods to get onboard.”
This discovery challenged the scientific assumption that all flu viruses enter cells the same way. (iStock)
“We had previously thought that all flu viruses used the same way to get into a cell, but we discovered that this is not true,” she went on. “H1N1 and H3N2 need different proteins to get in, and if you get rid of the right protein, a specific virus can’t get in.”
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While these findings identify a critical cellular pathway for viral entry, the study was conducted using isolated cells, the researchers acknowledged.
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Further research is needed to determine whether blocking the protein is safe and effective within a live, complex human respiratory system.
Bruce and the team hope to conduct further research to determine whether this Rab11B-dependency is a fundamental property of H3N2, or if it’s a trait unique to currently circulating flu strains.
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Eating processed meat like ham, sausage and bacon may be linked to a higher risk of certain types of cancer, according to new research.
While health organizations have already confirmed that processed meat can contribute to colon cancer, this study looked closer at cancers in the upper digestive tract, where the link has historically been less clear.
To understand these connections, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the world’s largest long-term nutrition and cancer cohorts, tracked the health and diets of 450,112 people across Europe for an average of 14 years.
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The study group included 131,426 men and 318,686 women, according to the study’s press release.
During the follow-up period, 876 people developed stomach cancer and 215 people developed esophageal adenocarcinoma, which is cancer of the tube connecting the mouth to the stomach.
For female participants, eating both processed meat and white meat was linked to an increased risk of developing the disease. (iStock)
Researchers tracked where the stomach cancers grew, separating them into the upper part of the stomach near the throat and the lower part of the stomach.
The researchers also sorted the tumors into two categories based on how the cancer cells appeared under a microscope: intestinal, which forms more organized structures, and diffuse, in which the cells are more scattered throughout the tissue.
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After adjusting for other lifestyle factors, the researchers found that for every extra 30 grams of processed meat a person ate per day, their overall risk of stomach cancer went up by 9%. Eating that same extra 30 grams a day was also linked to a 13% higher risk of esophageal adenocarcinoma.
A standard single slice of regular deli-sliced ham or lunch meat averages around 28 grams, according to USDA data and nutritional tracking databases.
An extra 20 grams of white meat, such as chicken and turkey, was linked to a 12% higher risk of cancer in the main body of the stomach. (iStock)
An extra 20 grams of white meat, such as chicken or turkey, was linked to a 12% higher risk of cancer in the main body of the stomach, the researchers noted.
The study also revealed differences between men and women. For male participants, only processed meat showed a clear, statistically significant link to a higher risk of stomach cancer. For female participants, however, eating both processed meat and white meat was linked to an increased risk.
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These findings align with global health benchmarks, particularly those established by the World Health Organization’s International Agency for Research on Cancer.
The agency has long classified processed meat as a known human carcinogen, primarily due to its strong, well-documented links to colorectal cancer.
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However, health organizations have also consistently pointed to a potential, yet less definitive, relationship between these meats and cancers of the stomach.
Eating 30 grams of processed meat a day, or the equivalent to one slice of ham, was linked to a 13% higher risk of esophageal adenocarcinoma. (iStock)
Further scientific investigation is needed to confirm the findings and to account for other underlying risk factors, such as certain stomach infections, which could interact with dietary habits.
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A key limitation of the study is its reliance on self-reported diets, which can sometimes lead to inaccuracies in how participants recall their meat consumption over time, the researchers noted.
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The findings were published in the International Journal of Cancer.
Fox News Digital reached out to the researchers requesting comment.
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