If you spend time on social media, you might start believing the cold-plunging influencers who say you must wake up at 4 am to be successful.

Spoiler alert: You don’t.

Take a look at the working schedules of famous creatives (specifically, the light green shade):

(Source: My Creative Space by Donald Rattner. Infographic adapted by Podio from Daily Rituals: How Artists Work by Mason Currey. Higher-resolution version here.)

That’s right—productivity can come at any hour.

And, it turns out, you have a uniquely optimal time to produce your best work.

Let me tell you about sleep chronotypes.

SUPERHUMAN SCORING

In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.

Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.

Impact (9.5/10)

A sleep chronotype is your sleep/wake pattern—influenced by genetics, age, and lifestyle. 

In other words, not everyone feels energized at the same time of day.

Understanding your chronotype helps you:

• Find your peak energy hours
• Improve mental clarity and focus
• Avoid burnout, stress, and mental fatigue

I happen to be a “Lion” chronotype (early riser), so I produce my best work in the morning from 5 am to 8 am. But the statistics show that’s likely NOT the optimal time for you.

Onwards to the 4 chronotypes.

Setup (7.5/10)

The first step is to identify your sleep chronotype. 

Here are the 4 types (according to Dr. Michael Breus, Author of The Power of When): 

• Lion (15-20% of the population)
  • Early risers
  • Peak energy in the early morning
• Bear (55%):
  • Most common
  • Wakes up with the sun
  • Peak energy in mid-morning and early afternoon
• Wolf (15%):
  • Late risers, night owls
  • Peak energy in the afternoon and evening
• Dolphin (10%):
  • Inconsistent sleep patterns (may struggle with insomnia)
  • Peak energy varies, often in the late morning 

Imagine you set no alarm clock. Which one sounds most like you?

Next, we’ll cover actionable tips for each type.

Maintenance (7.0/10)

First, a guiding principle: Schedule your most valuable work during your highest energy level. You’ll be more creative and likely to get in the flow!

Ignore cultural norms of time (to the extent that it doesn’t impact your job security or family relationships).

Now, here are some specific tips for each chronotype:

Chronotype	Tips
Lions (Early Risers)	• Go to bed early in the evening • Schedule important tasks early in the morning • Schedule meetings in the early afternoons
Bears (Daytime)	• Set a consistent bedtime • Tackle demanding tasks mid-morning • Schedule meetings in the late afternoons
Wolves (Night Owls)	• Have a flexible morning routine • Schedule meetings late-afternoon • Start creative tasks in the early afternoon or evening
Dolphins (Varied)	• Start your days with easier tasks • Transition to important work between 10 am and 12 pm • Try the 3-2-1 Formula to improve your sleep: 3 hours before bed, no food; 2 hours before bed, no drink; 1 hour before bed, no screens

BRINGING IT HOME

My advice is this: 

1. Ignore the influencer noise: Let go of any guilt associated with not waking up at 4 am!
2. Align your deep work to your peak energy (the best you can). When life requires flexibility, remember to show yourself grace.

And lastly, go at your own pace. We’re all headed toward the same finish line; “winning” means running the race well.

All systems go,

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