Each person has a unique body operating according to their own biological clock, which does not always align with conventional norms and standards. Understanding your internal rhythm (or chronotype) can significantly improve daily efficiency, affecting physical and intellectual activity throughout the day.
The chronotype determines peak productivity times and helps optimize the daily schedule based on individual body characteristics.
There are three main chronotypes:
- Early birds (morning type) — people who wake up early and are most active in the first hours after waking. Read about this chronotype here ☛.
- Doves (day type) — those whose activity is more evenly distributed throughout the day.
- Night owls (evening type) — people whose peak activity occurs in the evening and night hours. Read about this chronotype here ☛.
We recommend taking a simple psychological test to determine your chronotype — Determine your chronotype: “early bird,” “dove,” or “night owl”.
According to statistics, about 51% of the population belongs to the “dove” chronotype. These people serve as a kind of bridge between “early birds” and “night owls,” with the ability to adapt to various daily routines. They are also called arrhythmics due to their flexible biological clock.
Waking Up
“Doves” typically wake up relatively easily to an alarm. They can wake up energetically and cheerfully at 7 a.m. on weekdays and at 10 a.m. on weekends. This flexible schedule allows them to feel rested and ready for a new day, regardless of the wake-up time.
Practical recommendations:
- Set a consistent wake-up time to stabilize biorhythms and improve sleep quality.
- Use natural light for easier waking. Open curtains or special dawn-simulating alarms can help you wake up stress-free.
- Avoid sharp alarm sounds. Softer melodies or nature sounds are preferable to gradually awaken from sleep.
- To boost morning alertness, start the day with light exercise or yoga to set a productive tone for the day.
Physical Activity
The physical activity of “doves” is evenly distributed throughout the day, with no sharp peaks and drops. Their energy remains stable from 10 a.m. to 6 p.m., enabling them to engage effectively in both mental and physical work. They also have the longest waking period — up to 17 hours a day. However, a short afternoon rest lasting 20-30 minutes may be beneficial for restoring strength and boosting productivity in the afternoon.
Practical recommendations:
- Plan important physical tasks for the period from 10 a.m. to 6 p.m., when energy is at its peak.
- Include short breaks in your daily schedule to restore strength, especially after lunch.
- Stay active throughout the day, alternating sedentary work with movement to maintain muscle and joint tone.
Intellectual Activity
The intellectual productivity of “doves” is also even throughout the day. They can maintain concentration and solve complex problems without noticeable drops, making them effective employees in most work situations.
Practical recommendations:
- Schedule mental tasks throughout the day, avoiding shifting all complex tasks to the morning or evening.
- Use time management techniques like the Pomodoro method to maintain focus and prevent burnout.
- Plan the most complex and concentration-demanding tasks for the period from 10 a.m. to 2 p.m., when the brain is especially receptive to new information.
Sleep
“Doves” usually go to bed around 11 p.m., placing them between “early birds” and “night owls” in terms of bedtime. Thanks to an active day and physical exertion, they fall asleep easily and rarely encounter sleep problems. Their sleep is typically deep and restorative, promoting good well-being for the next day.
Practical recommendations:
- Create a bedtime ritual that helps relax: reading a book, a warm bath, or meditation.
- Avoid using gadgets an hour before bedtime to reduce blue light’s impact on melatonin.
- Maintain a comfortable temperature and darkness in the bedroom to improve sleep quality.
Exercise
With stable energy throughout the day, “doves” can choose training times based on personal preferences. Morning hours are suitable for cardio, and evenings are ideal for strength training. It is important for “doves” to diversify their physical activities to maintain interest in sports and develop different muscle groups.
Practical recommendations:
- Cardio workouts (running, swimming, cycling) should be done in the morning. These activities help awaken the body and energize it for the entire day.
- Strength training should be planned for the evening, ending with stretching exercises or yoga for relaxation.
- Include physical activity in daily life: walking, using stairs instead of the elevator.
Nutrition
“Doves” can adapt not only to any daily schedule but also to any diet. In the morning, “doves” are best suited for an “early bird” diet, as they wake up with a good appetite and can afford a hearty breakfast. The morning menu should consist of dishes that include:
- proteins (scrambled eggs with ham, omelet with vegetables, sandwiches with ham and cheese, salad with chicken breast, cottage cheese, yogurt, cheese pancakes);
- carbohydrates and fiber (oatmeal or rice porridge with fruits and nuts, stuffed pancakes, pastries (croissants), muffins, croutons, fresh vegetable salad, fruit salad);
- freshly squeezed juice, cocoa, green or black tea.
Lunch should be complete and nutritious, with proteins, fats, and carbohydrates as its main components.
- For the first course, prepare chicken, fish, vegetable, or mushroom soup.
- The main course should include baked meat, poultry, or fish with a side dish (boiled vegetables, potatoes, or durum wheat pasta) and a salad of fresh vegetables and fruits.
Arrhythmics prefer a late dinner as they go to bed closer to midnight. An evening diet designed for “night owls” is suitable for them, with low-calorie dishes rich in protein:
- lean fish, rabbit, turkey, or veal, steamed or baked, cottage cheese, eggs;
- a small amount of fiber (fresh fruits and vegetables).
Dinner consisting of protein-based dishes is much preferable to meals with complex or simple carbohydrates. Proteins are beneficial as they aid in cell repair during sleep, while carbohydrates, which supply energy, go unused at night, automatically accumulating in the body as fat. The optimal dinner duration should be no more than 20 minutes, 2–3 hours before bedtime, preferably excluding pastries, fried and smoked dishes, processed foods, fatty sauces, and sweets from the diet.
Contrary to healthy eating recommendations, “doves” enjoy snacking on high-fat and calorie-dense food at chain cafes or takeout fast food, making one marvel at the resilience and endurance of the digestive system of “doves.” The main point is that individuals of this chronotype should avoid unhealthy food and overeating, especially during stress and chronic fatigue.
Practical recommendations:
- Meal regularity: try not to skip main meals and snack on healthy products.
- Portion control: avoid overeating, especially at night. Dinner should be light and nutritious, not overloading the digestive system before sleep.
- Hydration: drink enough water throughout the day.
Social Adaptation
The “dove” chronotype is a mixed type and the most adaptable to the modern pace of life. The standard work schedule of organizations and institutions perfectly suits the biorhythms of “doves.” Moreover, arrhythmics can painlessly adapt to any work schedule while maintaining activity and high productivity.
Their even activity makes them valuable employees in various fields, and their sociability and tact help them successfully interact with colleagues and clients.
Since the physical activity of “doves” remains even throughout the day, representatives of this chronotype choose professions related to physical labor. Key personality traits of arrhythmics include sociability, friendliness, and tact, essential for working with children and teenagers.
Suitable professions:
- Physical labor: builders, mechanics, farmers.
- Working with people: teachers, educators, coaches.
- Creative professions: designers, writers, artists.
Practical recommendations:
- Choose a job that matches your energy level and interests.
- Develop communication skills that will help in social interactions.
- Take time for hobbies and interests that foster personal growth.
Health and Well-being
Despite natural resilience, “doves” may experience psychological discomfort if they work for long periods in an unfamiliar schedule. This can lead to stress, nervous exhaustion, and depression.
Practical recommendations:
- Follow a natural daily schedule that best aligns with your biological clock.
- Maintain a balance between work and rest.
- Manage stress with relaxation, meditation, or hobbies.
- Engage in regular physical activity that brings pleasure.
- Seek professional help if you experience signs of emotional burnout.
- Stay connected with close ones and friends, supporting emotional ties. Positive communication and social support significantly reduce stress levels and improve overall well-being.
Interesting Facts
- “Doves” adapt better than other chronotypes to time zone changes and can adjust more quickly to new conditions.
- A short daytime nap, known as “siesta,” improves memory and reduces stress levels, which is especially relevant for “doves” with their long active period.
- Arrhythmics often have high empathy and a strong ability to collaborate, making them excellent team players.
- Thanks to the even distribution of energy throughout the day, “doves” often experience stable emotional states, helping them handle stress effectively.
- The peak of creative activity for “doves” is in the middle of the day. This is the ideal time for generating new ideas and solving complex problems.
- Due to their balanced biorhythms, “doves” can successfully interact with both “early birds” and “night owls,” serving as a link within a team.
- The stable daily routine of “doves” positively affects the immune system, reducing the risk of chronic diseases.
- “Doves” are less prone to seasonal affective disorders, as their biorhythms are not heavily dependent on changes in daylight duration.
- Thanks to their adaptability, they can work effectively on rotating schedules without significant health impact.
- “Doves” effectively balance work and personal life, preventing burnout.
- Research shows that “doves” often succeed in professions requiring consistent productivity throughout the workday, such as medicine, education, and management.
- With balanced biorhythms, “doves” report higher life satisfaction and less frequent encounters with emotional disorders.
Understanding your chronotype and its characteristics allows you to optimize your daily routine, boost productivity, and enhance overall well-being. “Doves” have unique advantages that enable them to be flexible and effective in various areas of life. Creating a personalized exercise and nutrition program in line with biorhythms will not only improve health but also bring harmony with oneself.
Remember, the key to well-being is listening to your body and respecting its needs. Then, every day will be filled with energy, joy, and satisfaction from achieved results.
Author: Vivid Gray