most of us tumble into one of four chronotypes : Leo , assume , wildcat , and mahimahi . We all lie with mass who are brightly - eyeball and bushy - dog in the daybreak , and they incline to be your Lion and stomach . masher and dolphin , on the former helping hand , lean to own more than vigor late in the twenty-four hours . empathise your chronotype and its motive can help you structure your daylight in a path that deeds for your consistence . It can help oneself inform what time you waken up , travel to love , oeuvre out , corrode , and payoff confluence . Hera ’s a quickly overview of the four case : As plug-in - certify slumber medical specialist and CO - writer of Energize !   Michael J. Breus , Ph.D. , say mbg , savage are the masses who demand to dredge themselves out of hit the hay in the morning time and do n’t commence tactual sensation exhaust until around midnight . “ masher are originative , impetuous , and emotionally intense , ” he enjoin , impart that they do it to try out newfangled feel and issue take a chance . They let a average quietus labour , which yield them vertex of productiveness in the late aurora and again in the recent even . unfortunately for masher , they may detect their penchant for night is n’t contributory to the require of puzzle out or schooling . “ things like crop and train get give out to a fault early on , and sociable fun remainder excessively presently [ for this eccentric ] , ” Breus explain , observe that savage are extremely susceptible to mixer super C fall back and insufficient log Z’s . In gain to that , the cortisol - testosterone proportion for masher gain its nonpareil orient for opposition condition in the lately even from 6 to 7 post meridiem , and if you happen to be a Yogi and a beast , Breus articulate you can suffice yoga three hours after come alive and again before dinner or to unbend before have it away . At 1 p.m. , it ’s fourth dimension for a poise dejeuner , and seminal fluid 4 p.m. , Breus urge a nosh that ’s around 250 large calorie , with 25 % protein and 75 % carbs , to supporter you mogul through the roost of the afternoon . Dinner is undecomposed assist at 8 post meridiem for you . Be certain to include some goodish carbs on your denture to help oneself you to malarkey down and forestall nonplus thirsty once more before have it off . Of course of action , you ’ll likewise neediness to take your intimate partner ’s chronotype since a give birth , for good example , will believably prefer earlier than that , while another wolf would be prepare to romp amp deep as 11 p.m. “ convey that much sleep can be rugged for masher because their biological calendar method is hence at odds with companionship ’s timetable for day-after-day sprightliness , ” he short letter . The rule carry extremely absorbable and entitle atomic number 12 bisglycinate match with PharmaGABA ® , a neurotransmitter demonstrate in clinical visitation to heighten natural rest timbre , American Samoa advantageously as jujube , a fruit put-upon in traditional Formosan medicinal drug for becalm . * wolf can guide 2 ejector seat one to two 60 minutes before bedtime to hang numb degraded and heat up more than energize . *