Did you know that most of us get up around 7:30 am and don’t feel fit or rested? This often has to do with a wrong sleep rhythm. Did you know that there are four chronotypes, each with a different sleeping pattern? Knowing what type you are ensures that you sleep better, wake up more energetically and rested. And more important that the entire body can function better; read better metabolism, fewer snack attacks, more energy and clearer thinking. Take the test and learn what type you are!

During your sleep
That the quality of your night’s sleep has a major effect on your day is nothing new. But what happens when you sleep? Our brains are more active when we sleep than when we are awake. At night they process information and memories while other parts of the body relax. Our breathing and heart rate slow down. The liver changes from detoxing to synthesising. The body temperature and blood pressure falls. In addition, growth hormones are released during your sleep, which produce cells that may repair damage in the body. This video shows you what happens inside the body and brain during sleep:


If we do not complete our sleep cycle, we can develop chronic fatigue. As a result, our system cannot rest and recharge itself. This makes us more vulnerable to stressful situations and mood changes. Moreover, we get sick faster. Dr. Michael Breus is a specialist in the field of sleep disorders and is called the “Sleep Doctor”. As a clinical psychologist, the Sleep Doctor confirms that we have to cooperate with our body instead of working against it. Not everyone is a morning person and gets up energetically at 07:30 am and that is not necessary. By knowing what your sleep rhythm is, you can connect your daily schedule to this and ensure that you are always energetic and get more out of your day.

Yoga to help you out
Yoga has a positive effect on your body: it improves a better night’s sleep and helps you to maintain energy levels. These two videos will help you out:

  1. Get a better nights sleep with this relaxation exercise: https://youtu.be/ndSkRYp00QM
  2. Uphold your energy levels with this yoga flow practice: https://youtu.be/a5mMNn8qyNE

Four Sleep types

The Sleep Doctor has translated his discovery about sleep rhythms into four chronotypes, each with a different sleeping pattern and certain behavioural characteristics. He uses animals to describe them:

  • Lions: morning people who wake up early around 6 a.m. and are 15 to 20% of the population. They are conscientious, practical and optimistic and do not need an afternoon nap, because they are still clear and energetic in the afternoon.
  • Bears: wake up a little later at a time that is geared to the daily schedule of our society. They make up about half the population and are careful, friendly and open-minded. They feel comfortable with familiar things and are particularly clear from mid-morning to mid-afternoon.
  • Dolphins: represent about 10% of the population and are quite intelligent but have problems sleeping. They sleep lightly, possibly because they are careful, neurotic and perfectionist.
  • Wolves: nocturnal animals, the night is the moment when they are most active. They constitute 15 to 20% of humanity. And they are impulsive, creative, temperamental and can react strongly emotionally. They only have their full powers from seven o’clock in the evening

Sleep Quizzes
Do you already recognise what type you are? Take the test and find out which advice the Sleep Doctor has for you! You can find the test here: https://thesleepdoctor.com/sleep-quizzes/

The best time to do everything

Recent research shows that there is a good time for all of us to do everything from drinking a cocktail to a flu shot. The clue? That ‘right moment’ varies from person to person. Fortunately, like Dr. Michael Breus proves in his book The Power of When, learning to work with your body clock to achieve maximum health and productivity is simple, exciting and fun. When we stop focusing on the ‘how’ and ‘what’ of our lives and focus on the ‘when’, we reveal the natural scheme of our body and unlock our hidden potential. Find out when your moment is via this online test: https://thepowerofwhenquiz.com/


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Esther writes blogs for NiceDay and shars practical and interesting yoga tips and tricks that will truly benefit you. Her goal is to help you use practical yoga for a healthier and happier life. In 2018 Esther was the first yoga teacher that introduced online yoga classes in Europe. You can follow her classes online from any place or on any time you like. Want to know more? Have a look at her live online yoga studio: https://www.100procent-yoga.com/yogalessen/

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