 | Morning |
The Lion type is a true morning person, able to wake up early without an alarm. Mornings are their most productive time, and it's best to complete important tasks before noon. They tend to tire and lose energy by late afternoon, becoming sleepy early in the evening. Early to bed and early to rise is the healthiest lifestyle for them, with fewer sleep issues like insomnia. They generally need 7-8 hours of sleep. This chronotype is well-suited to the typical school or work schedule.
| Activity | Time Slot |
| Required Sleep | 7-8 hours |
| Wake Up | 05:30-06:00 |
| Bedtime | 22:00-22:30 |
| Focused Work | 08:00-12:00 |
| Exercise | 17:00-18:00 |
| Coffee | 08:00-10:00, 14:00-16:00 |
| Alcohol | 17:30-19:30 |
| Time | Activity |
| 05:30 | Wake Up |
| 05:30 - 06:00 | Breakfast (High-Protein & Low-Carbohydrate) |
| 06:00 - 07:00 | Planning and Idea Review |
| 07:00 - 09:00 | Focused Task Work |
| 09:00 - 10:00 | Coffee Time |
| 10:00 - 12:00 | Meetings or Focused Work |
| 12:00 - 13:00 | Lunch |
| 13:00 - 17:00 | Creative Work like Production and Brainstorming |
| 17:00 - 18:00 | Exercise |
| 18:00 - 19:00 | Dinner (Alcohol Allowed) |
| 19:00 - 22:00 | Relaxation Time |
| 22:00 - 22:30 | Bedtime Preparation (Turn off PC & Smartphone) |
| 22:30 | Bedtime |
Sleep is an important part of our general health, but we must do things differently to get the most out of it. This is where all four chronotypes come into play, and in the case of the lion chronotype, we'll break down what these individuals require for quality sleep, the optimal time for them to go to bed and rise, and more.
The four sleep chronotypes concern how the body's internal clock, called the circadian rhythm, works. This includes when we're most alert and when we're not. People with the lion and bear chronotypes tend to wake up early, while people with the wolf and dolphin chronotypes tend to wake up later.
When you know which of the four you are, you can adjust your plan and lifestyle to meet the needs of your type and your daily routine. Here are some quick facts about the four chronotypes:
The normal sleep pattern of your body and mind tells you when to go to sleep. It tells you when you sleep best and when you will be most effective during the day. Even though those aren't the official names for chronotypes, they give you a good idea of what they are.
Even if someone who stays up late can get up early, they won't be at their most effective until the afternoon. The same is true for people who get up early. They might think that sleeping more will be more useful for longer, most productive in the morning, and less productive as the day progresses.
Your chronotype isn't just based on how and when you sleep, how old you are, and what you eat. Different chronotypes have different psychological traits, and people who are the same chronotype might have things in common with:
These are just some of the things your chronotype can tell you. In our blogs, we want to look at the most common types of chronotypes and show how you can use yours to your advantage.
Lions like to get to work on their ideas when they wake up. So the "early bird" chronotype, the lion, goes to bed early and gets up even earlier. The lion chronotype is great at getting things done before lunch because they have a huge burst of energy early to mid-morning. Lions find it easy to get up in the morning. They don't need to drink much coffee or do anything else to get going.
About 15% of the population is of the lion chronotype. Most lions are adults in their 30s and 40s and have grown used to getting up early for work. Lions can be successful because they can reach their peak earlier than most chronotypes. They do this by focusing early in the morning. A lion chronotype person is typical:
The bad thing about this is that lions lose a lot of energy in the afternoon. Lions love power naps because they allow them to regain some of their lost energy and keep going for the rest of the day. The lion chronotype goes to bed around the same time. But they need 8–9 hours of sleep to get up and be active in the mornings.
Michael Breus, Ph.D., a board-certified sleep expert, says that lions comprise about 15% of the community. It tells mbg that these people are lucky because they rarely have problems sleeping and rarely have many problems.
He says that lions are usually leaders or COOs and also like to make daily lists that go from step one to step two to step three. They are typically motivated, focused, and good at getting things done.
The lion chronotype may experience some problems with other people. Breus says they tend to be serious and don't like parties because they like to go to bed early. It's hard for them to change their plans in a way that works.
As a lion, you need to plan your day around having a lot of energy in the morning. Trying to do too much work in the morning can make you feel more stressed than you need to. It's important to find a good mix, and it's also important to give yourself time to relax and settle down before bed.
The plan we made is more of a suggestion. Try making a few of these changes, and as you get used to them, add more to your day. Remember that changes happen slowly and over time. If you try to speed up the process, you could feel even more tired than before.
Rise: Try and rise between 6-7 am. Get a good, filling breakfast and a big glass of water to give you more energy.
8 a.m. to 12 p.m.: Your energy boost has started! Pay attention to getting your big jobs done during this time. If you get hungry before lunch, eat a quick snack to keep your energy up.
12 p.m. - 3 p.m.: Lions are normally exhausted during this time. Try to have a smaller lunch to stop yourself from wanting to take a nap after eating. If you don't have much going on, this is a great time for lions to take short naps.
Late afternoon: It all depends on how you feel. If you could squeeze in a power nap, this would be a great time to do something that takes more energy, like thinking of new ideas or working out.
6 p.m. - 9 p.m.: Unwind from your day. By this time, lions are generally worn out. Make a nice dinner, then do something to help you unwind later. This could be things like reading, bathing, or watching TV in bed.
Sleep: Lions should go to bed between 9 and 10 p.m. This will provide you the 8–9 hours of sleep most lions require to maintain waking up early and obtaining their day beginning with more energy. If a cat still has trouble going to sleep, we suggest one of our best sellers. They are a natural way to help you fall asleep and won't make you feel tired in the morning.
To escape crashing in the afternoon, lions need a lot of energy. A good breakfast can give lions even more energy than they already have in the morning, making them more alert and productive for longer. Since lions don't have much time between their morning energy and their afternoon crash, they require a quick but healthy lunch to get their energy back so they can keep going for the rest of the day:
Breus says that the best time to work out as a lion relies on what kind of workout you want to do. Breus says that around 5:30 p.m. is the greatest time to run or do other activities. If you're playing a team sport, try to play between 2 and 4 p.m. If you're doing something like yoga that requires more concentration, 8 a.m. or 5 p.m. are good times to do it. Breus says the best time for lions to work on their strength is 2:30 to 5 p.m.
Breus says that people with the lion chronotype should eat a high-protein breakfast first thing in the morning, at 5:45. You'll want a light snack around 9 a.m. The best time for lunch is between noon and one, and it should be healthy and well-balanced. And for dinner, lions should eat something light between 6 and 7 p.m., and they shouldn't drink anything after 7:30 p.m.
Breus says that morning sex between 6 and 7 a.m. seems to be best for the lion chronotype. This also depends on the chronotype of your partner. Here's a quick rundown:
Breus says that lions don't have too many problems sleeping, which is good news. He says that the most significant thing for them to do is to sleep and wake up at the normal times for lions, which are 10:30 p.m. and 5:30 a.m.
On top of that, it never hurts to follow good sleep hygiene practices like making sure your bedroom is comfortable for sleeping, getting lots of natural light during the day and keeping the lights low in the evening, and taking a sleep supplement like mbg's sleep support+ if you need a little extra help falling asleep or staying asleep.
Sleep is important, but sometimes we don't understand how our bodies work. So, if you're a lion, try paying attention to your chronotype and see how it changes your sleep and energy level.
