Dolphin Type

Dolphin Chronotype Figure
Dolphin Chronotype Time

The Dolphin type, or 'short sleeper,' manages well with little sleep. They often experience tension throughout the day, leading to difficulty falling asleep and light sleep. They wake up relatively early but can quickly shift to a night-oriented lifestyle if not careful. Dolphins don't focus much on sleep, often going to bed only when absolutely necessary. They remain alert for many hours and can concentrate on work at various times, morning or night. About 6 hours of sleep suffices for their daily activities.

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Dolphin Chronotype's Proportion

10% of the Total Population

Dolphin Chronotype Ratio

Key Dolphin Chronotype Characteristics

  • Highly Intelligent
  • Neurotic
  • Careful
  • Worrier
  • Risk-Averse
  • Perfectionist
  • Detail-Oriented
  • Sensitive
  • Hard to Approach
  • Low Health Awareness
  • Delicate
  • Good at Multitasking

Dolphin Chronotype's Best Time of Day

ActivityTime Slot
Required Sleep6-7 hours
Wake Up06:30
Focused Work10:00-12:00, 15:00-21:00
Coffee08:30-10:00, 13:00-14:00

Dolphin Chronotype's Ideal Daily Schedule

06:30Wake Up
07:00 - 07:30Exercise & Shower
07:30 - 08:00Breakfast (Protein & Carbohydrates)
08:00 - 09:00Planning the Day and Simple Tasks
09:30 - 10:00Coffee Time
10:00 - 12:00Important Work Requiring Concentration
12:00 - 13:00Lunch
13:00 - 16:00Non-Intellectual Work or Walk
16:00 - 18:00Important Work Requiring Concentration
18:00 - 18:30Rest with Meditation, Yoga, etc.
18:30 - 20:00Dinner (Alcohol Allowed)
20:00 - 23:00Relaxation Time
23:00 - 24:00Turn off PC & Smartphone, Shower, Reading

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Dolphin Chronotype
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Dolphin Chronotype: Short Sleep is OK

Learn about the Dolphin Chronotype to find the best time to sleep and eat to have more energy throughout the day. Today, I want to give you a simple way to be more productive: plan your tasks for the right time based on your chronotype, which is your normal daily rhythm.

A person's internal circadian schedule or body clock affects how they sleep and do things over 24 hours. Each type of watch is made to do certain things at certain times. So, you'll be much more productive if you pay attention to your chronotype and do things at the right time for your body based on its energy.

What Is 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 circadian rhythm, it is not the same thing at all.

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. People think that Chronotypes are based on genes.

Age may also have an effect, meaning that your chronotype may change at different times. Because chronotypes are believed 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 feel like you're getting enough quality or amount of sleep, it may be because you're not sleeping on the best plan for your chronotype. You know how your internal clock functions can help you quickly plan and tackle your daily tasks and to-do lists, giving you more energy and making you feel more awake all day.

For each of the four chronotypes, the best plan for getting the most energy, getting things done, and having a good life is explained. 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 Dolphin Chronotype?

The Sleep Doctor says about 10% of people fit into the dolphin chronotype. People with dolphin chronotypes often have trouble going to sleep and staying asleep. Dolphins only sleep with half of their brains at a time, which is how this chronotype got its name.

People who fit into this group are usually restless at night and feel tired when they wake up. One main thing that makes the dolphin restless is that it thinks too much, making it hard to fall asleep. Dolphins also tend to wake up several times at night.

Even though dolphin chronotypes have trouble getting up in the morning, they have the most energy in the middle of the day, which is the best time to get their most important jobs done. Their worried sleeping habits may not be the best, and sleeping through the night is hard for them. The dolphin will sleep best between midnight and six in the morning.

Fix My Sleep has some of the best-selling items for people with the dolphin chronotype that require extra help getting to sleep. Dolphins may have trouble getting up in the morning, yet once they do, they are most productive around 10 AM to 2 PM, in the middle of the morning.

People think the dolphin chronotype is smart and pays attention to details, but they can also be slightly nervous. Dolphins are shyer than most other chronotypes and may try to stay away from social settings.

Some facts about dolphins:

  • Dolphins have trouble sleeping at night. They sleep lightly and are easily woken up by sounds, so they often wake up more than once at night. They also have trouble falling asleep.
  • They worry about getting a good night's sleep and are generally tired until the evening.
  • Dolphins should only consider their bed a place to sleep and have sex. They shouldn't read, work, or watch TV in bed.
  • They also often forget to eat, even though they must eat at set times to keep their energy up.

The best way to schedule the Dolphin 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.

Best Schedule for The Dolphin

Wake-up time: 6:30 AM

Get dressed and go outside for a 25-minute workout if you can. If you don't have time to train for so long or go outside, do a few minutes of jumping jacks, push-ups, sit-ups, plank, etc., and try to cool down outside. You might think this is crazy and that you'll never be able to do anything right when you wake up, but I promise you, the benefits are worth it!

My tip is to have your clothes ready so that when you wake up, you don't have to think about it and can just get dressed and go outside. I must say, though, that it's much harder to get outside when it's cold in the fall and winter... But, as already said, you can also do workouts inside to increase your heart rate.

Creativity peak: mid-morning

Now is the best time to develop new ideas, think outside the box, and create new plans. If your job requires you to develop ideas, do it now. Examples of creative work are finding a motto, making a sample, creating a creative way to sell your product to a client, writing your speech for a conference, etc.

Productivity peak: mid-afternoon

This is the finest time of day to do the most important and difficult jobs. Suppose you can get away from other people so you can concentrate. Turn off any tabs or messages that might bother you. And finish things! Do things that force you to think logically, focus, or learn something new. Some examples of these jobs are studying, researching, editing a text, solving problems, analyzing data, etc.

Sleep time: 11:30 PM

Get to sleep. If you can't fall asleep, get up and do something that won't keep you awake, like reading, meditating, or writing in a book. Keep the lights low and stay away from computers. If you're tired, go to bed and try to sleep again.

If you still can't sleep, return to another room and do the activity that doesn't make you feel excited again. Try not to lie in bed wide awake and unable to fall asleep. This simply makes you feel more worried and less likely to sleep.

When I couldn't sleep the most, it was easier to doze off somewhere else than in my bed. For example, you could try falling asleep in another room if you have one. You may also attempt to fall asleep on your couch if it's soft and big enough.

What is the best diet for dolphins?

Dolphins learn to have high blood pressure and cortisol, so they must eat protein-rich and slow-burning carbs for a genuine energy boost and remain away from processed foods and added honey. The dolphin's ideal breakfast is a 50/50 mix of slow-release carbs and proteins, like a rice bowl with eggs and avocado.

Dolphins can drink coffee, but they should take it slow. Dolphins getting too much coffee can shake them up and make them nervous. Due to the half-life of caffeine, dolphins should also be careful not to drink anything with caffeine after 3pm. Drinking coffee later in the day could keep them from getting a good night's sleep.

At noon, you should eat a small but full meal for lunch. Dolphins might want to drink green tea to get extra energy without feeling tired afterward. Dolphins may consume dinner around 9 p.m. and should eat a carb-rich meal like pasta, chili, or chicken. A healthy carb-based dinner thirty minutes before bedtime will help the dolphin fall asleep faster.

Other Suggestions for The Dolphin Chronotype

There are additional activities that dolphin chronotypes could do to be more productive, have more energy, and improve their quality of life.


Dolphins will feel better if they move quickly first thing in the morning, around 6:30 or 7 a.m. This will help wake up the sleepy dolphin by making cortisol levels rise and getting the blood flowing. Think about walking, running outside, or doing basic exercises like crunches and push-ups to wake your body and mind.


Because a dolphin isn't at its most effective until 10 AM, it should ease into the day with simpler tasks until it feels more wakeful and involved in the late sunrise. Between 10 and 12, you should do your most important work. Dolphins shouldn't do too many things simultaneously because it can be confusing and waste time.


Since dolphins are sensitive to sleeplessness and other sleep problems, they should take extra care throughout the day, especially before bedtime, to create a night pattern to help them sleep. Dolphins should wear light blue glasses in the hours before bed to escape the blue light from computers, which can stop their bodies from making melatonin and keep them from sleeping.

Dolphins have a reputation for being unable to relax, so we made our Bed-Time Journal for Dolphins for those who require extra help calming down at night. Dolphins ought to refrain from doing anything exciting late at night. Instead, they should take a nice bath, read a good book, or talk with friends and family to lower their cortisol and blood pressure before bed.

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