Bear Type

Bear Chronotype Figure
Bear Chronotype Time

The Bear type is essentially a morning person, but their energy peaks midday, making this their most productive time. It's best to finish important tasks and meetings in the morning. Afternoon sleepiness can decrease efficiency. They enjoy deep, consistent sleep and their internal clock aligns closely with the sun. A lack of adequate sleep can lead to lethargy and drowsiness. They need 7-8 hours of sleep, preferably 8. This chronotype fits well with the typical school or work schedule.

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Bear Chronotype's Proportion

55% of the Total Population

Bear Chronotype Ratio

Key Bear Chronotype Characteristics

  • Friendly
  • Challenge-Loving
  • Extroverted
  • Approachable
  • Slightly Cautious
  • Conflict-Avoidant
  • Health-Conscious
  • Kind
  • A Bit Shy
  • Loves Fun
  • Open
  • Prefers Familiar Environments

Bear Chronotype's Best Time of Day

ActivityTime Slot
Required Sleep7-8 hours (preferably 8 hours)
Wake Up07:00
Focused Work10:00-14:00
Coffee09:30-11:30, 13:30-15:30

Bear Chronotype's Ideal Daily Schedule

07:00Wake Up
07:30 - 08:00Breakfast (Fruits, Nuts, Yogurt)
09:00 - 09:30Planning the Day
09:30 - 10:00Coffee Time
10:00 - 12:00Focused Task Work
12:00 - 13:00Lunch
13:00 - 13:30Walk
13:30 - 14:30Meetings and Work
14:30 - 15:00Light Nap
15:00 - 18:00Light Work like Calls, Emails
18:00 - 19:00Exercise
19:30 - 20:30Dinner (Alcohol Allowed)
20:30 - 22:00Relaxation Time
22:00 - 23:00Turn off PC & Smartphone, Reading

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Bear Chronotype
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Bear Chronotype: Active at Noon

Learn about the Bear Chronotype, from how to figure out the best time to sleep to food that gives you more energy throughout the day. We all have different needs regarding our health, from what foods work best for us to what workouts are best for us. Sleep habits are no different.

The idea of having four sleep chronotypes says that most people fall into one of four sleep categories. Knowing which one you are can help you get the most out of your sleep and plan your days. Bears are the most popular chronotype, so here's what you need to know about when to eat, when to wake up, and how to sleep better.

What Is a Chronotype?

You've heard of owls and birds that wake up early, but what about bears and wolves? This kind of thing is called a chronotype. Chronotypes show the best time for a person to sleep based on how their internal clock works. A chronotype is the body's normal tendency to be awake or asleep at certain times.

Even though chronotype sounds like a daily cycle, it is very different. A circadian schedule tells our bodies when to sleep and wake up and when to make melatonin. This is mostly caused by how much light we get, so our circadian rhythms are set to when the sun sets and rises.

On the other hand, chronotypes are thought to be built on genes. Age may also have an effect, which means that your chronotype could shift at different times in your life. Because chronotypes are thought to be untouched by outside factors, knowing what yours is can help you get the most rest and get the most done.

If you don't believe you're getting enough quality or amount of sleep, it may be because you're not sleeping on the best plan for your chronotype. Knowing how your body's internal timer works can help you plan and tackle your daily tasks and to-do lists more quickly, giving you more energy and making you feel more awake all day.

There are four chronotypes, and each has its ideal plan for getting the most energy, getting things done, and enjoying life. This plan does show the best times to sleep, but it also shows the best times to work, exercise, and even what foods are best for each chronotype.

What Is the Bear Chronotype?

The Sleep Doctor Michael Breus says that the bear chronotype is the most common, and about 55% of people have it. The bear chronotype has the most sun-aligned schedule, meaning their sleeping and waking times align with when the sun rises and sets.

Bear chronotypes begin to think sleepy as the sun goes down and wake up when the sun does at sunrise. Bear chronotypes usually have no trouble sleeping or getting up in the morning if they follow this sun cycle.

Bears sleep for 8 hours, usually from 11 PM to 7 AM. Their most creative time is before noon, between 2 and 4 PM. After lunch, they often feel tired. Because of this, the most important things should be done each day before this slump.

Bear chronotypes need to get enough sleep. If they don't get the recommended 8 hours, they may feel tired all day and have trouble getting what they need to do. People think that bear chronotypes are outgoing. They like to talk to people and can easily keep a lively chat.

Features of a bear chronotype.

Michael J. Breus, Ph.D., a board-certified sleep expert, came up with the four sleep chronotypes, so we asked him to give us a full rundown of bears and what they need. He says that they are the most common way people sleep.

The whole world runs on a bear's plan, which makes sense since there seem to be many bears out there. (According to the 1.5 million people who have done Breus's online chronotype quiz, about 55%). Bears wake up and sleep with the sun, so they're not night owls because they like to get up early.

Breus says that the quiz has shown that bears have a few key personality traits: they are cautious, they tend to be outgoing, they are friendly, they are easy to talk to, and they are open-minded. Some things they do that seem to approve of are trying to avoid strife, wanting to be healthy, putting happiness first, and not liking a lot of change.

The Most Effective Schedule for The Bear Chronotype

Chronotypes don't just affect when you sleep; they also affect how much you move, how hungry you are, your core body temperature, and other things. Because of this, some chronotypes will feel more alert at some times of the day and more tired at others.

The Bear's perfect schedule

  • 7 a.m. to 8 a.m.: Get up.
  • 10 a.m. to 2 p.m.: Concentrate on in-depth work.
  • 2 p.m. to 4 p.m.: Work on lighter chores and relax (sleep, brief stroll).
  • 4 p.m. to 10 p.m.: Unwind
  • 10 p.m. to 11 p.m.: Get ready for bed. Writing in a journal has been shown to help people wind down and relax before bed.
  • 11 PM to 7 AM: Sleep. If a bear still has trouble sleeping, we suggest our best-selling natural sleep aids.


The Bear should exercise in the morning to get the hormones going. This will help wake up the sleeping bear. Plus, it points out if the action takes place outside in nature. After this move, you should eat a breakfast high in protein and low in carbs.

The early afternoon

Since this is the Bear's most busy time of day, it's best to plan tasks that require a lot of concentration or work during this time. Bears should take advantage of 10 AM and 2 PM to complete their most important work.


Bears will feel like they have less energy after lunch. They should plan to do things that aren't too hard during this time. If they need a nap and have time, this is a great time to take one. On the other hand, a short walk outside might give you the boost you need to get through the remainder of the shift.


Bears deserve a light dinner while they wind down for the day. Generally, bears shouldn't sleep for more than 8 hours. This is true even on the weekends, when it may be hard for them to stick to their normal routine. Bears can stay up late, making them sleepy when they wake up.

Bears will do best if they start to relax around 10 p.m. and turn off all lights by 11 p.m. For bears who still have difficulty falling asleep, we suggest Sleep Magic. It's an all-natural sleep aid that helps you fall asleep slowly and won't tire you in the morning.

Bear Chronotype's Best Diet

Bear chronotypes tend to feel sleepy quickly, so their diet should focus on protein and limit carbs. This includes eggs, fish, veggies without starch, and nuts. Carbohydrate-rich foods help the brain make serotonin and tryptophan, two amino acids that can make you sleepy.

Because simple carbohydrates are broken down quickly, they can cause blood sugar levels to rise and fall quickly, giving bears a short burst of energy that may make them feel even more tired than they did before. This is why they shouldn't eat a lot of carbs.

When the bear chronotype wakes up, they should eat a full breakfast with protein to give them energy. Bears should avoid high-carb foods like bagels and bread, which won't give them the energy they need to move around. Bears should eat less food for lunch.

They should choose something with 25% protein as a snack. This will give them extra energy to get through the rest of their day. Bears should eat a light dinner with few carbohydrates and stop eating by 8 pm.

Tips for flourishing as a bear chronotype.

When to exercise

It says that bears should work out in the morning or before noon. They simply can't seem motivated if they don't work out before noon. Also, if they struggle with being overweight, I try not to start them on cardio but more weights, which helps them succeed and stay with the program.

when to eat (and what)

As you can see from the plan above, you should feed bears a high-protein, low-carb meal between 7:30 and 8 a.m. Don't drink coffee until 10 a.m., then have a medium-sized lunch at noon. Breus suggests eating a 250-calorie lunch with 25% protein and 75% carbs around 4 p.m. When 7:30 rolls around, it's time for dinner. Breus suggests you want something light but filling, like soup or stew.

When to have sexual relations

Breus says that morning sex is good for all chronotypes because it helps you start the day and moves your heart rate immediately. Of course, you should also think about your partner's chronotype. For example, two bears might enjoy morning sex, but a bear and a dolphin might not. For more information, check out our guide on when you should have sex according to your chronotype.

Other Lifestyle Suggestions for the Bear Chronotype

There are some other hints Bear chronotypes may require them to think about if they want to be more productive, have more energy, and have a better quality of life.

Intermittent Fasting

Bears might choose to fast sometimes to get the most out of their energy. They can do this by having a small breakfast around 8 a.m. and ending dinner by 8 p.m. This gives you a good window of time to fast for 12 hours.


Bears do great when they get moving right away in the morning. This lets them wake up and get some good cortisol in their bodies. They will be better off if they work out outside because the sun will help keep their energy levels even and get their body and mind ready for the day.

Rest Period

The bears shouldn't push through the day during the late afternoon slump. Instead, bears should check their energy levels often and rest when needed. This could seem like a short yoga class or nap in the afternoon. Then, when they feel like they have more energy in the late afternoon, they can return to work. Bear chronotypes can additionally feel more energetic when they're around other people.


We all need different amounts of sleep, and bears will feel their best every day if they know when to wake up, if to go to the mattress, and what else they can do to thrive.

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