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How Your Chronotype Impacts Deep Sleep

Tara Youngblood


How your chronotype impacts deep sleep

In this blog, we’ve talked about chronotypes before. It’s a critical concept because it has such a significant impact on your quality of sleep. Just as a quick refresher, “chrono” means “time,” so your chronotype refers to your internal body clock. It’s also important to note that your chronotype is based on your PER3 gene, which impacts more than just your sleep patterns; it encompasses all the primal aspects of daily life.

This 24-hour cycle is your own personal circadian rhythm, which serves as that internal clock; it syncs up with light and darkness, ultimately impacting far more than sleep. It controls alertness, hormone production, organ function, and even body temperature.

Now that you have a better understanding of what a chronotype is, let’s turn our attention to a more important question: which chronotype are you? Today we’ll try to help you answer that question, and how understanding your chronotype can help you improve sleep quality. You can also take our chronotype quiz in this post.

What Are the Three Different Chronotypes?

While there are different philosophies and opinions around chronotypes, conceptually the idea is the same no matter what the chronotypes are called. Your chronotype is the inherent timeline you should follow for sleeping (and for other activities like eating and sex, too). Here at chili we reference three unique chronotypes, and the first two should be fairly obvious:

Early Bird:

These sleepers go to bed earlier and wake up earlier.

Night Owl:

These sleepers go to bed later (and don’t necessarily wake up later).

Lucky Duck:

These sleepers are early bird/night owl hybrids that have flexibility.

This is obviously a generalisation; there are spectrums within these three options. Furthermore, your chronotype can also determine how much sleep you need, as noted by

Early birds have longer PER3 genes, while night owls have shorter ones. In addition to your wake- and bedtimes, the length of your PER3 gene also dictates how much sleep you need. Early birds need more, while night owls need less.

So your first step toward improving deep sleep is determining your chronotype. That way you can rigidly follow your body clock, and get on your ideal sleep cycle.

Find Your Chronotype

Simply take our short quiz below to help you find your chronotype.

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How Can You Develop Your Own Personal Sleep Recipe?

In my recent Tedx talk, I discussed how it took me time to create my own sleep “recipe.” I view sleep as the perfect combination of the right ingredients; so once you know your chronotype, that means following it to optimise the stages of sleep. We’ve done a deep dive on the stages before, but here’s a quick refresher:


“Bedtime” is when melatonin is released, and your body is primed for sleep. Your body also reaches its highest temperature, which triggers your “sleep switch.”

Deep Sleep:

This is the most restorative stage of sleep, one where your core body temperature will drop to its lowest point. So many good things happen during deep sleep: spinal fluids wash toxins away from your brain, your DNA heals, your memories are filed, and more.

REM Sleep:

Getting consistently good REM sleep strengthens your ability to learn, bolsters your memory, and leads to a positive mood. During this stage you’re also rising out of that “valley” as your core body temperature starts to warm up.

So the key to developing your recipe is listening to your body—and your chronotype—and preparing appropriately for that bedtime stage. That means avoiding bright screens, heavy meals, and caffeine. In other words, replace that last TV episode or scrolling through Facebook, with meditation, yoga, or journaling to calm the mind.

How Does Your Chronotype Affect Deep Sleep?

No matter which chronotype you are, the most important thing is to create a strict schedule for going to bed. If you’ve ever gotten your second wind at night, it’s probably because you missed your ideal sleep window.

This not only affects your sleep latency—how long it takes you to fall asleep—but also negatively impacts how much deep sleep you’re getting on a nightly basis. If you’re falling asleep later, it only makes sense that you’re cutting into your deep sleep. This has a domino effect as well—deep sleep can start “stealing” from REM sleep, which is obviously not ideal, especially over the long haul.

Since body temperature plays such an important role in your personal sleep pattern, you can use sleep systems (The Cube or OOLER) to regulate your temperature during those deep sleep and REM sleep stages. As we noted above, deeper, more restorative sleep occurs as your body core temperature slowly drops during deep sleep, so giving it an assist has the potential to keep you in the deep sleep stage for longer periods of time.

Focus on the Bedtime Stage First

Ultimately, by following your chronotype, you have a better chance of being at your cognitive and physical best each and every day. While using temperature-regulating sleep systems can help, the most important step, as it relates to your chronotype, is following that bedtime routine religiously, or it’s all for naught.

You probably know if you’re an early bird or a night owl; if you don’t, try to reset as a lucky duck. I’m an early bird and I go to bed between 9 and 10 pm each evening, so if you’re a lucky duck maybe shoot for between 10 and 11 pm, and then work to dial in what timeframe works best for you. Once you feel like you’re on the right track, you can introduce sleep technology and tracking apps for the second and third stages, all for the sake of perfecting your sleep patterns.

Do you know your chronotype already? Or have other tips that allow you to flip your sleep switch every night? If so, let us (and our readers!) know.

About Tara Youngblood

Tara Youngblood is ChiliSleep’s co-founder and CEO. An accomplished scientist, author, and speaker, Tara’s unique ideas are revolutionizing the future of sleep health by making sleep easy, approachable, and drug-free.
Learn more about Tara.