Enhance Your Sleep Quality According to Your Chronotype

Every function of your body runs on its circadian rhythm — which refers to the physical and mental changes that your mind and body go through over a 24 hour cycle, per National Institute of General Medical Sciences. For example, you might have a sense if you are a “morning” or “night” person, and part of the reason you are that way is your circadian rhythm (via MindBodyGreen). 

Your circadian rhythm is closely related to your chronotype, which refers to your body’s tendency to get sleepy at a certain time. Genetics, age, gender, and other factors can affect your chronotype. Morning larks and night owls represent the two extremes of chronotypes, but the Sleep Foundation explains that many people fall somewhere in between these two, adding that chronotypes can change over time. For example, most children have an early chronotype, but this gets pushed back when we become teenagers. After the age of 20, however, the average chronotype begins to gradually shift earlier the older we become.

If you’ve tried to improve your sleep with limited results, maybe it’s time to work with your chronotype.

How to help your body prepare for sleep

woman reading book in bed

It’s good to be aware of your chronotype because that can help you get a better night’s sleep. If you need to modify your sleep schedule, light (or lack thereof) can be a powerful tool to motivate your body to get sleepy at a certain time. For example, if you’re a night owl, but need to get up early for work, exposing yourself to light early in the morning may help you feel more energetic. In addition, you can help your brain become more relaxed and ready for sleep by avoiding bright light and computer screens in the evening (via MindBodyGreen).  

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You should also try to stick to a regular sleeping routine that allows you to get enough sleep. Dr. Sofia Axelrod tells MindBodyGreen that a consistent sleep schedule ensures that you’re sleeping long enough to wake up energized. If you find your mind racing once you lay your head on the pillow, you should reduce stress before bed. This may look like reading a book, journaling, taking a relaxing bath, or doing some relaxing stretches.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).