Bear Chronotype: The Regular Riser’s Guide to Optimal Sleep & Performance

Bears follow the sun’s natural rhythm, waking up with daylight and winding down as the evening progresses. They make up the majority of the population (~50%), making their sleep patterns the most socially accepted. Bears feel most energised in the late morning to early afternoon, but can experience an afternoon slump and struggle with productivity later in the evening.

Bears love structured schedules, but unlike early-rising Lions, they can adapt better to social events in the evening. However, they must be careful not to oversleep on weekends or disrupt their routine, as they are prone to feeling groggy if their schedule becomes irregular.

🔥 Pros & Cons of Being a Bear

✅ Pros:
✔ Naturally follows society’s traditional sleep/wake schedule
✔ Well-balanced energy—not too extreme in the morning or night
✔ Generally better sleep quality with fewer issues like insomnia
✔ Easier to adapt to different sleep routines compared to Lions or Wolves so less likely to struggle with jet lag

⚠️ Cons:
❌ Afternoon energy crashes - like their animal counterpart Bears experience a noticeable dip after lunch
❌ Can struggle with motivation in the morning if they don’t get enough sleep
❌ Easily influenced by poor habits—oversleeping on weekends or consuming too much caffeine can disrupt their rhythm

✅ Do’s for Bear Chronotypes

✔ Stick to a regular sleep schedule even on the weekend
✔ Get bright morning sunlight within the first 30 minutes of waking up to reinforce their circadian rhythms
✔ Schedule deep work between 10 AM – 2 PM when you’re most focused
✔ Take a short walk or a power nap in the afternoon to combat the midday slump
✔ Have a protein-rich breakfast to prevent blood sugar crashes later in the day
✔ Engage in social activities in the evening, but avoid late-night overstimulation
✔ Be mindful of caffeine intake in the afternoon

❌ Dont’s for Bear Chronotypes

❌ Avoid hitting snooze too many times - Bears can fall into deep sleep again and wake up groggy
❌ Avoid heavy meals too close to bedtime, digestive discomfort can interfere with sleep
❌ Don’t skip breaks in the afternoon—a quick reset, fresh air or even nap helps with the afternoon dip
❌ Avoid oversleeping on weekends, as bears can easily throw off their routine by sleeping in too long

The Bear Chronotype’s Circadian Rhythm and Hormone Release Schedule

Bears  have a balanced sleep phase, meaning their internal clock aligns with a traditional 9-5 lifestyle. Their wake up hormone, Cortisol, rises gradually  in the morning making it easier to wake up in the daylight. Their melatonin (sleep hormone) is released around 10-11pm allowing them to stay up later than Lions but won’t do well on consistent late nights. 

Chronobiology Studies show Bears tends to have steady energy levels throughout the day but commonly experience an afternoon slump.

🐻 Optimised Daily Schedule for Bears

Final Thoughts for Bears

Bears thrive when they align their schedule with daylight and maintain consistent sleep habits. Their afternoon slump is their biggest challenge, but by strategically planning breaks, nutrition, and exercise, they can optimise their energy levels throughout the day.

Because Bears are light sleepers they may be disturbed by external noise, especially in the early morning when neighbours are getting ready for work. They might also struggle with falling back to sleep after waking up unexpectedly. We’d recommend our Philips Sleep Headphones to help you get off to sleep and stay asleep longer and a sun light to help you wake up naturally in dark months rather than an alarm, to stop you hitting snooze!