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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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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results


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GLP-1 Not Working? Here’s Why and Alternatives That Can Help




















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Common eating habit may trigger premature immune system aging, study finds

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Common eating habit may trigger premature immune system aging, study finds

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Eating too much salt has long been linked to high blood pressure, but new research suggests it could trick the immune system into prematurely aging the blood vessels.

A preclinical study recently published in the Journal of the American Heart Association has identified a biological chain reaction that links a salty diet to cardiovascular decay.

Scientists at the University of South Alabama observed that mice on a high-salt diet experienced rapid deterioration in their blood vessel function.

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After just four weeks of high sodium intake, the small arteries responsible for regulating blood flow lost their ability to relax, according to a press release.

The team found that the cells lining these vessels had entered a state of cellular senescence, a form of premature cellular aging in which cells stop dividing and release a mix of inflammatory signals that can damage surrounding tissue.

Excess salt has long been linked to high blood pressure, but a new study goes deeper into its effects on the cardiovascular system. (iStock)

The researchers tried to replicate this damage by exposing blood vessel cells directly to salt in a laboratory dish, but the cells showed no harmful effects.

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This suggests that salt isn’t directly causing damage to the vascular lining but that the real culprit may be the body’s own defense mechanism, the researchers noted.

Excess salt may trigger the immune system to release a molecule called interleukin-16 (IL-16), which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study.

Excess salt may trigger the immune system to release a molecule called interleukin-16, which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study. (iStock)

Once these cells age, they fail to produce nitric oxide, the essential gas that tells arteries to dilate and stay flexible.

To test whether this process could be reversed, the team turned to a class of experimental drugs known as senolytics.

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Using a cancer medication called navitoclax, which selectively clears out aged and dysfunctional cells, the researchers were able to restore nearly normal blood vessel function in the salt-fed mice, the release stated.

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By removing the decaying cells created by the high-salt diet, the drug allowed the remaining healthy tissue to maintain its elasticity and respond correctly to blood flow demands.

Excess salt may trigger the immune system into stopping the cells from dividing, the study suggests. (iStock)

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The study did have some limitations. The transition from mouse models to human treatment remains a significant hurdle, the team cautioned.

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Senolytic drugs like navitoclax are still being studied for safety, and the team emphasized that previous trials have shown mixed results regarding their impact on artery plaque.

Additionally, the researchers have not yet confirmed whether the same IL-16 pathway is the primary driver of vascular aging in humans.

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests.

The observational study, led by Jorge Nieva, M.D., of the USC Norris Comprehensive Cancer Center at Keck Medicine, was presented this month at the American Association for Cancer Research (AACR) annual meeting in San Diego. It has not yet been peer-reviewed. 

Researchers looked at dietary, smoking and demographic data for 187 patients who were diagnosed with lung cancer at age 50 or younger. 

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They found that among non-smokers, there was a link between healthier-than-average diets – rich in fruits, vegetables and whole grains – and the chance of lung cancer development.

Young lung cancer patients ate more servings of dark green vegetables, legumes and whole grains compared to the average U.S. adult, the researchers found.

Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests. (iStock)

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association.

“Commercially produced (non-organic) fruits, vegetables and whole grains are more likely to be associated with a higher residue of pesticides than dairy, meat and many processed foods,” according to Nieva. He also noted that agricultural workers exposed to pesticides tend to have higher rates of lung cancer.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” Nieva told Fox News Digital.

The disease is becoming more common in non-smokers 50 and younger, especially women – despite the fact that smoking rates have been falling for decades, the researcher noted.

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association. (iStock)

“These patients tend to have eaten much healthier diets before their diagnosis than the average American,” he went on. “We need to support research into understanding why Americans – and women in particular – who no longer smoke very much are still having lung cancer,” he said.

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DEATHS FROM ONE TYPE OF CANCER ARE SURGING AMONG YOUNGER ADULTS WITHOUT COLLEGE DEGREES

The study did have some limitations, Nieva acknowledged, primarily that it relied on survey data and was limited by the participants’ memories of their food intake.  

“Also, the survey participants were self-selected, and this could have biased the findings,” he told Fox News Digital.

“There is a large subset of lung cancer patients whose disease is not caused by smoking.”

The researchers did not test specific foods for pesticides, relying instead on average pesticide levels for certain types of food. Looking ahead, they plan to test patients’ blood and urine samples to directly measure pesticide levels, Nieva said.

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Although the study shows only an association and does not prove that pesticides caused lung cancer, Nieva recommends that people wash their produce before eating and choose organic foods whenever possible.

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“This work represents a critical step toward identifying modifiable environmental factors that may contribute to lung cancer in young adults,” said Nieva. “Our hope is that these insights can guide both public health recommendations and future investigation into lung cancer prevention.”  

“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but is by no means certain,” a doctor said. (AP Photo/Charlie Neibergall)

Dr. Marc Siegel, Fox News senior medical analyst, said the study is “interesting,” but that it “raises far more questions than it answers.”

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“It is a small study (around 150) and observational, so no proof,” the doctor, who was not involved in the research, told Fox News Digital.

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“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but it is by no means certain,” Siegel went on. “How much exposure is needed? How much of it gets into food and in which areas? This requires much further study.”

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Kayla Nichols, communications director for Pesticide Action & Agroecology Network, a distributed global network, said the organization agrees with the study’s conclusion that more research should be done on the rise in lung cancer, particularly in individuals eating diets higher in produce and fiber.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” the researcher told Fox News Digital. (iStock)

“There is a bounty of existing research that already links pesticide exposure to increased risk of multiple types of cancers,” Nichols, who was also not involved in the study, told Fox News Digital. She called for more research on chronic, low-level exposures to pesticides, as well as more effective policies to protect the public from pesticide residues on food.

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The study was supported by the National Institutes of Health and the National Cancer Institute, as well as industry partners including AstraZeneca and Genentech, among others.

Fox News Digital reached out to several pesticide companies and trade groups for comment.

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