Most women in midlife find themselves in a constant state of plate spinning. Those of us who exercise tend to fit our workouts around our jobs or families, rather than when we feel physically or psychologically motivated. That\u2019s precisely what I did, until I learned about chronotypes.<\/p>\n

What’s a chronotype?<\/strong><\/p>\n

We\u2019re all familiar with our circadian rhythm, the inner clock which regulates functions like sleep and appetite. However, chronotypes are another significant driver governing our body\u2019s personal patterns. While our circadian rhythm and chronotypes work in tandem, they are completely separate.<\/p>\n

Circadian rhythms are influenced by external factors like sunlight, but can be re-trained if needed, whereas chronotypes are genetic and almost impossible to influence or retrain.<\/p>\n

According to Dr Michael Breus<\/a>, clinical psychologist and sleep expert, \u201cA chronotype is a genetically\u00a0predetermined schedule of body function.\u201d This means that each of us is genetically inclined to perform certain types of activities at certain times of the day.\u00a0 Dr Breus asserts that scheduling your daily activities according to your chronotype \u201ccan lead to better sleep quality and overall well-being.\u201d<\/p>\n

What are the chronotype categories?<\/strong><\/p>\n

There are four chronotype categories, each represented by an animal: Bear, Lion, Wolf and Dolphin. Dr Breus suggests that by leaning into the natural tendencies of our ‘sleep animal’, we can schedule our daily tasks to align with when we are most productive. \u201cYou get to take advantage of when your hormones are naturally on the rise or at their peak and when you need them for any particular activity like exercise, sex, or even talking to your kids.\u201d<\/p>\n

According to the Sleep Doctor quiz<\/a>, I\u2019m a Bear, the most common chronotype. Our sleeping patterns follow the sun\u2019s cycle and our peak productivity hours are between 10am and 2pm, which explains my 3pm energy crash and my natural aptitude for napping!<\/p>\n

Figuring out your chronotype<\/strong><\/p>\n

Learning that I was officially a morning person was no great surprise to me, but learning when to schedule in each type of exercise to best effect was transformative. \u00a0I love running but had been squeezing those vigorous workouts in at lunchtime or after work, when I struggled to find the motivation or energy.<\/p>\n

According to Dr Breus \u201cIf Bears don’t do their vigorous workout before noon, it\u2019s not gonna happen\u201d. In fact, the best time to schedule a run is around 7.30am.<\/p>\n

Not feeling enthused by the thought of a walk to the gym on dark mornings, I cancelled my gym membership and hired a treadmill.\u00a0 This has been a gamechanger for me – I can work out when it suits me, there\u2019s no judgement, and its mere physical presence is a psychological nudge to get some steps in.<\/p>\n

Now I set my alarm half an hour early and jump out of bed with enthusiasm (ok, on most days I jump out of bed!). I always listen to my body; some days I plug in Sia and run like a Pitbull is chasing me. If I\u2019m feeling jaded, I catch up on my favourite podcast while walking briskly at a steep incline.\u00a0 That way I feel like my body and<\/em> my brain get a workout. At the end of my session, I feel exhausted but invigorated.\u00a0 It\u2019s a good kind of tired, not a weary kind.<\/p>\n

According to Dr Breus, 12pm is the other sweet spot for runs, but I generally find I\u2019ve lost my va va voom by then, so I sometimes take an early lunch and go for a brisk stomp around the park.<\/p>\n

Making it work for you\u00a0<\/strong><\/p>\n

If I\u2019m practicing yoga, I\u2019ll do that immediately after work.\u00a0 Sunset is an ideal \u2018bear time\u2019 for yoga, and by leaning into that, I find it much easier to wind down and ease myself into the evening. It acts as a mental and physical reset after a challenging day at work.\u00a0 With the lighter nights coming in, I might switch Yoga for Pilates, as between 4pm and 7pm is the ideal window for strength training.\u00a0 For me, Pilates combines the benefits of strength training with the wind-down vibes of yoga.<\/p>\n

Studies have suggested that the act of co-ordinating our physical activity with our chronotypes can be a significant ally in our wellness journey. A recent study<\/a> on sports performance and chronotypes suggested that \u201cSports trainers and coaches should take into account the influence of both the time of day and chronotype effect when scheduling training sessions\u201d and there is further research<\/a> linking chronotypes, sleep quality, exercise and diet with the importance of \u201cpersonalized interventions to effectively address specific health behaviors\u201d.<\/p>\n

In midlife, more than ever, we need to be kind to ourselves and listen to our bodies.\u00a0 Like many women my age, I\u2019m juggling the demands of a busy life with the physical and psychological impacts of perimenopause.\u00a0 With that in mind, I\u2019m open to any new ideas that help support my fitness and wellbeing.\u00a0 If that means leaning into my Bear tendencies and body\u2019s natural rhythms, then I\u2019m all for it.<\/p>\n

Source<\/strong><\/p>\n

Michael Breus, Ph.D is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only 168 psychologists to pass the Sleep Medical Specialty Board without going to medical school. He holds a BA in Psychology from Skidmore College, and PhD in Clinical Psychology from The University of Georgia. Dr. Breus has been in private practice as a sleep doctor for nearly 25 years. Dr. Breus is a sought-after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr. Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Dr. Breus is also the bestselling author of The Power of When, The Sleep Doctor\u2019s Diet Plan, Good Night!, and Energize.<\/p>\n

For more stories, advice and interviews, head to the\u00a0Menopause Your Way Stories hub<\/a>. To browse and shop a curated edit of menopause products, visit the\u00a0Menopause Your Way page on QVC<\/a>.<\/p>\n

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.<\/i><\/p>\n

We understand there\u2019s a lot of information out there on the menopause. You can read through the\u00a0<\/i>NICE guidance on menopause management<\/i><\/a>, as well as the\u00a0<\/i>NHS overview on the menopause<\/i><\/a>.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

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