What are the different types of chronotypes? What does it mean?

Chronotypes refer to the natural inclination of an individual's sleep and wake patterns. These patterns are largely genetically determined and categorize people into various types based on when they feel most alert and productive. According to sleep science, chronotypes are often divided into five categories:

1. Extreme Morning Type: Individuals who prefer going to bed around 8:00 p.m. and waking up around 4:00 or 4:30 a.m.
2. Morning Type: Prefer going to bed around 9:30 p.m. and waking up around 5:30 or 6:00 a.m.
3. Neutral Type: Tend to go to bed around 11:00 p.m. and wake up around 7:30 a.m.
4. Evening Type: Prefer to go to bed around 12:30 or 1:00 a.m. and wake up around 9:00 or 9:30 a.m.
5. Extreme Evening Type: Not ready for bed until 2:00 or 3:00 a.m., waking up in the mid-morning hours 1.

Your chronotype can significantly influence your circadian rhythm, which is your natural body clock governing sleep-wake cycles. This is largely determined by genetics, with over 20 genes identified that influence chronotype 2. While external factors and lifestyle choices, such as exposure to light or social obligations, can shift your sleep patterns temporarily, most people tend to revert to their genetically predisposed chronotype when circumstances allow 3.

To determine your chronotype, there are questionnaires available online, such as the Morningness-Eveningness Questionnaire (MEQ), which can help identify where you fall on the spectrum 1.