Understand chronotypes: When is your perfect bedtime?

Do you feel exhausted in the morning – even though you've slept "enough"? Or do you simply not get tired in the evening, even though you have to get up early? Then it's worth taking a look at your ChronotypeBecause your inner clock is the key to determining when you should ideally go to bed – and get up.

Table of contents

1. What are chronotypes?
2. Why is chronotype important for your sleep?
3. How to find your personal chronotype
4. Tips for owls and larks
5. Our recommendation for better sleep in harmony with your chronotype
6. Conclusion
   

1. What are chronotypes?

The term Chronotype Describes your individual internal clock—that is, when you are biologically alert and productive, and when you need more rest. There are roughly three types: early risers ("larks"), late risers ("owls"), and normal types who fall in between.

This timing is genetically determined and is closely related to your hormone balance – especially the production of Melatonin and cortisol, which largely control your day-night rhythm.

2. Why is chronotype important for your sleep?

If you live permanently against your internal clock – for example because your everyday life forces you to get up early, even though you are a late riser – so-called social jet lagThis permanent discrepancy between external schedule and biological rhythm can lead to problems falling asleep and staying asleep, lack of motivation, or even metabolic problems.

In this context, it becomes clear how important a stable sleep rhythm You can find more background information in our article about why we need regular sleep times.

3. How to find your personal chronotype

You can find out whether you are more of an owl or a lark through simple self-observation:
Do you wake up early without an alarm clock and be active in the morning? Or do you only really get going in the evening? Days off, when you can sleep without external obligations, also help you identify your natural rhythm.

4. Tips for owls and larks

Depending on your chronotype, different strategies can help you start the day better or relax in the evening.

owls should reduce screen time in the evening, use dim lighting and get as much daylight as possible in the morning.
Larks benefit from establishing a relaxed routine in the evening and artificial light to use it for as long as possible so as not to get tired too soon.

If you find it difficult to switch off in the evening, our tips for better sleep with simple methods.

5. Our recommendation

The ideal daily routine begins with a Look at your internal clock: Plan your most active tasks during the periods when you feel most awake and adapt your evening routine to your natural sense of tiredness.

Also Movement can help improve your sleep quality – especially if it takes place at the right time of day.

6. Conclusion

• Everyone is different – ​​your chronotype is innate and strongly influences your sleep.

• Those who live in harmony with their internal clock sleep better and feel fitter during the day.

• Even small adjustments in your daily life – in light, time planning or diet – can help your Sleep quality to increase significantly.