Do You Sleep More Like a Bear, Dolphin, Wolf or Lion?

You know those times when you can barely keep your eyes open, but your friend is wired with energy? Or when you're just getting going on an evening project and your spouse is ready to call it a night? The explanation: Not everyone's biological clock runs on the same schedule, says Michael J. Breus, Ph.D., a clinical psychologist who specializes in sleep disorders. In his new book, The Power of When, Dr. Breus breaks down four different chronotypes, or classifications, based on morning and evening preferences, then links each one to a different animal whose snooze-time habits best fit the characteristics.

Scroll down to see which animal description comes closest to you. (You can also take the official quiz at thepowerofwhenquiz.com.) Plus, find Dr. Breus's advice on what tweaks you can make to your schedule based on your chronotype, to maximize your sleep and daytime activities for a more energized, fulfilling life.

What's Your Sleep Animal? (From The Power of When)

1. Dolphins. Real dolphins sleep with only half of their brain at a time (which is why they're called unihemispheric sleepers). The other half is awake and alert, concentrating on swimming and looking for predators. This name fits insomniacs well: intelligent, neurotic light sleepers with a low sleep drive [sleep drive = your need for sleep].

2. Lions. Real lions are morning hunters at the top of the food chain. This name fits morning-oriented, driven optimists with a medium sleep drive.

3. Bears. Real bears are go-with-the-flow ramblers, good sleepers and anytime hunters. This name fits fun-loving, outgoing people who prefer a solar-based schedule and have a high sleep drive.

4. Wolves. Real wolves are nocturnal hunters. This name fits night-oriented creative extroverts with a medium sleep drive.

What This Means For You

If you're a dolphin...

Exercise in the morning. Sure, it may be the last thing you want to do if you're feeling drained because of insomnia, but Dr. Breus says breaking a sweat in the a.m. can help you feel calmer going into your day.

Remember to eat lunch. Dolphins tend to skip lunch, says Dr. Breus—they're so busy, they often forget. He advises setting an alarm on your phone or computer so you remember to refuel, which will help you feel more even-keeled.

Don't try to get into bed too early. To prevent those "lying in bed wide awake" moments, a dolphin's ideal bedtime is 11:30 p.m. Avoid reading or watching TV in bed beforehand. "You must learn to associate bed with sex or sleep only," says Dr. Breus.

If you're a lion…​

Set plans in the morning. Because you're an early riser, utilize that time, roughly around 6:15 a.m., to plan and organize your day, and make a few lists. "Lions are sharp at that time—and lions love a list," says Dr. Breus.

Exercise in the early evening. Lions typically exercise in the early morning because they're up and have nothing else to do, says Dr. Breus, but moving from 5 to 6 p.m. can give you energy when you'd otherwise be lagging.

Avoid high-carb meals when dining out with friends. Grabbing dinner at 6:30 p.m. or so? A plate of pasta is likely to put lions to sleep (they've been up for so long already), as it will elevate the "comfort hormone" serotonin, says Dr. Breus. Instead, eat a protein-heavy evening meal so you can stay alert, energized and sociable.

If you're a bear…

Take advantage of your most productive period. Your focus will be best from 10 a.m. to 12 p.m., says Dr. Breus. Rather than using this time to socialize with coworkers, which bears can sometimes do, start crossing things off your to-do list.

Go on a midday walk. See if you can squeeze in a 30-minute walk before you eat lunch. It will help speed up your metabolism, says Dr. Breus, and help improve your concentration for the second half of the day.

Socialize later in the day. By nature, bears are social creatures, so utilize the time when your mood peaks, between 3 and 6 p.m., to interact with coworkers and clients, advises Dr. Breus.

If you're a wolf…

Get some sunlight in the morning. You're probably going to be groggy, as mornings aren't a wolf's best friend. But taking just a short 15 or so minute walk outside signals to the brain that it's time to wake up, and stops the production of melatonin, which otherwise would keep you feeling hazy.

Take advantage of the time when you're most energized. While lions, dolphins and bears are just biding time until the end of the day, from 4:15 to 6 p.m. a wolf can send emails, make phone calls or present to a boss, says Dr. Breus, because that's when they'll be most alert.

Unplug before bed. Though you may be wired around 11 and ready to send a bunch of emails or watch a few shows, use the last hour before bed (wolves should go to bed at midnight, Dr. Breus advises) to stretch or meditate, screen-free. This way you'll be priming yourself for sleep, rather than using tech that will keep you up further into the night.