Free Sleep Quiz
Discover Your Chronotype
Your chronotype is your biological sleep-wake preference — largely genetic, not a habit. Find out which of the four types you are and get a schedule that works with your body clock, not against it.
Question 1 of 5
Without an alarm, I naturally wake up at:
Question 2 of 5
I feel sharpest and most mentally alert:
Question 3 of 5
Left to my own schedule, I naturally go to bed at:
Question 4 of 5
On weekends or holidays, I wake up compared to weekdays:
Question 5 of 5
In the first 30 minutes after waking, I typically feel:
1 / 5
🦁
The Lion
Early riser, early achiever
Natural bedtime
9:00 – 10:00 PM
Natural wake time
5:30 – 6:30 AM
Peak focus window
6:00 AM – 12:00 PM
Canadian population
~15–20%
Optimise your schedule
The four chronotypes
Based on Dr. Michael Breus's model, adapted with Canadian sleep research context. Roughly 50% of people fall into Bear — the majority middle-of-the-road type. Lions and Wolves are the extremes.
🦁
Lion
~15–20% of Canadians
Early risers who peak in the morning, crash by mid-afternoon, and need to be in bed by 9–10 PM. Highly productive before noon.
🐻
Bear
~50% of Canadians
Follow the solar cycle — peak mid-morning, afternoon dip, natural bedtime 10–11 PM. The most common and socially aligned chronotype.
🐺
Wolf
~15–20% of Canadians
Natural night owls. Creative and alert in late evenings, struggle with early mornings. Sleep deficit is common because society's schedule doesn't match their biology.
🐬
Dolphin
~10% of Canadians
Light, irregular sleepers — often anxious, highly intelligent, prone to insomnia. Sleep is easily disrupted and rarely feels sufficient. CBT-I is particularly relevant for this type.
Know your chronotype — now fix your sleep
Understanding your type is the first step. Our free sleep assessment identifies what's actually disrupting your sleep and gives you a personalised action plan. For the underlying biology — PER3, FASPS, social jet lag, and what chronotype actually predicts — see our deep dive on circadian rhythm types.
Take the Free Sleep Assessment →