Chronotype: Dolphin

Dolphin Chronotype

“The insomniac of the water, actual dolphins sleep with half of their brain on at a time — this helps them stay alert and aware of predators. Dolphins have a hard time waking up in the morning, but once they get going, their productivity reaches its peak around mid-morning. 

Similar to their nocturnal counterpart, there is always underlying tiredness for dolphins due to their anxious sleeping behaviors — including having a hard time falling asleep each night and rarely getting a full night of sleep. Dolphin chronotypes will usually fall asleep because their body needs to, not because they willingly give in to sleep. Because of their sporadic sleeping habits, it’s recommended they sleep from about midnight to 6 a.m.

If you identify with the characteristics of a dolphin, your ideal schedule looks like:

  • 6:30–7:30 a.m.: Wake up
  • 8–10 a.m.: Engage with easy to-dos
  • 10 a.m.–12 p.m.: Focus on demanding tasks
  • 12–4 p.m.: Complete less demanding tasks
  • 4–10 p.m.: Relax, unwind from the day 
  • 10–11:30 p.m.: Prepare for bed
  • 12–6:30 a.m.: Sleep

Only 10 percent of the population is considered dolphins. Generally highly intelligent, dolphin types will ruminate about the day’s successes and failures while in bed. This chronotype can be seen as distant and uninterested during social interactions.”

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