Unlock Your Sleep Personality: Quiz to Rest Better

Get ready to transform your nights and energize your days!

Are you tired of tossing and turning at night, wondering why you just can’t seem to get the restful sleep you crave? Understanding your unique sleep chronotype might be the key to unlocking the peaceful slumber you deserve!

Just like our personalities and preferences, our sleep habits differ from person to person, influenced by the natural rhythms of our bodies. Some of us thrive in the early morning light, while others come alive as the sun sets. By discovering which category you fall into—whether you’re a Lion, Bear, Wolf, or Dolphin—you can pinpoint the ideal times to wind down, wake up, and tackle your most important tasks.

Take the first step towards a better night’s sleep with our fun quiz that will reveal your sleep chronotype and help you align your schedule with your natural sleep patterns. 

Take the Quiz!

When do you feel most alert? 

1. Mid-morning to early afternoon
2. Early morning before noon
3. Late afternoon to evening
4. Late morning to early afternoon

How easily do you wake up in the morning?

1. Somewhat easily
2. Very easy
3. Waking up can be challenging
4. Waking up is never easy

Would you consider yourself a morning person?

1. Pretty Much
2. Yes!
3. Nope!
4. Not really

Do you hit snooze?

1. I don’t use an alarm to wake up
2. I don’t snooze my alarm
3. Yes, every morning/multiple times
4. Occasionally

What time do you normally wake up without an alarm?

1. As the sun rises
2. Before sunrise
3. I could sleep all-day
4. It varies

What do you do first thing in the morning?

1. Jump out of bed and start my morning routine
2. Open the curtains or go outside to get the morning sun
3. Hit snooze
4. Lay in bed to wake up

When do you feel most productive?

1. 9 a.m. to 1 p.m.
2. 7 a.m. to 11 a.m.
3. 12 a.m. to 4 p.m.
4. 10 a.m. to 2 p.m.

How often do you feel tired throughout the day?

1. Sometimes after lunch and often in the evening
2. Afternoon and evening
3. Usually in the morning
4. I’m always tired

When do you prefer to exercise or be active?

1. Mid-morning
2. First thing in the morning
3. Evening
4. It fluctuates

Select the answer that best describes your personality.

1. Extroverted and personable
2. Driven and productive
3. Creative and impulsive
4. Perfectionist and free-thinking

What is your energy like in the evening?

1. Low
2. Super low
3. Really high
4. Kind of high

Around what time do you normally go to bed?

1. I’m asleep by 10 p.m.
2. Between 10 p.m. and 11 p.m.
3. 11 p.m. or later
4. Whenever my body tells me to go to bed

How easily do you fall asleep?

1. I sometimes toss and turn for a bit
2. I’m asleep as soon as my head hits the pillow
3. It takes me a while to wind down and relax
4. Every night is different

Is your sleep easily disrupted?

1. Sometimes, but I fall right back to sleep
2. Not usually
3. No, I sleep like a rock
4. All the time

Have you ever been diagnosed with a sleep disorder?

1. No, but my sleep schedule changes on the weekend
2. No
3. No, but I think I might have one
4. Yes

What is Your Sleep Chronotype?

If you answered mostly A: You are a Lion. 

Lion Tips

• Work with your natural morning energy and take on more challenging tasks early in the day.
• Don’t give yourself a hard time for wanting to stay at home in the evenings. You’re not a night owl!

Your Schedule at a Glance

• Wake Up: 5:30 a.m. to 6 a.m.
• Most Productive: 8 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 3 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 10 p.m.

If you answered mostly B: You are a Bear.

Bear Tips

• Wake up and go to bed at the same time on weekdays and weekends to avoid social jetlag.
• Take care of important tasks earlier in the day before the mid-afternoon slump hits.

Your Schedule at a Glance

• Wake Up: 7 a.m. to 8 a.m.
• Most Productive: 10 a.m. to 2 p.m.
• Low Energy: 3 p.m. to 6 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 11 p.m.

If you answered mostly C: You are a Wolf.

Wolf Tips

• Schedule complex tasks immediately after lunch.
• Work on more creative projects in the late evening.

Your Schedule at a Glance

• Wake Up: 7:30 a.m. to 9 a.m.
• Start of Day: 10 a.m. to 12 p.m.
• Peak Energy:12 p.m. to 9 p.m.
• Relax and Recover: 9 p.m. to midnight
• Bedtime: Midnight or later

If you answered mostly D: You are a Dolphin.

Dolphin Tips

• Take frequent breaks throughout the day so you can reset your body and mind.
• Use room-darkening window coverings to block noise and light from your bedroom.

Your Schedule at a Glance

• Wake Up: 6:30 a.m.
• Peak Energy:10 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 4 p.m.
• Relax and Recover: 4 p.m. to 10 p.m.
• Bedtime: Midnight

Visit the Better Sleep Council blog to learn more about your sleep chronotype now!