Result
Your chronotype is…
Extreme Morning Type
People with an Extreme Morning chronotype naturally wake up very early when free to choose their schedule. They are most focused during the first 1 to 5 hours after waking.
However, they may find it difficult to perform tasks that require concentration in the evening. They also tend to feel sleepy relatively early, often around 10:00 PM. Extreme Morning Types are estimated to account for less than 10% of the population.
Advice from Professor Ichikawa
(Expert in time studies)
Start your day gently. Wind down early in the evening.
Extreme Morning Types tend to wake up easily in the early hours of the day. Both body and mind function well in the early morning. Strenuous exercise immediately after waking may place a burden on the body and should be avoided.
Instead, tasks that require concentration without physical strain are well suited to the morning. In contrast, evening hours are not ideal for tasks requiring sustained focus. Sleepiness tends to occur before late night. When you begin to feel drowsy, it is advisable to wrap up your work and start preparing for sleep.
Recommended Daily Schedule
Morning
Morning
Light activity to start the day
Extreme Morning Types are well suited to light morning activity. However, metabolism is still relatively low in the early morning, so intense exercise should be avoided. Choose light movements that place minimal strain on the body.
Afternoon
Afternoon
Focus on collaborative and physical tasks
Because metabolism gradually increases from late morning to early afternoon, this time is suitable for meetings and collaborative work.
Physical performance tends to peak in the afternoon. Tasks involving physical movement can be carried out efficiently during this period.
Short-term memory performance also improves during this time. Tasks such as following detailed instructions or engaging in discussions that require active communication are handled well during this time.
*Working memory refers to the amount of information that can be held and processed simultaneously by the brain.
Tips
Tips
If you feel sleepy, take a short nap
After lunch, concentration may temporarily decline. If you feel drowsy, take a brief rest.
A short nap of up to about 20 minutes can help restore alertness and improve efficiency. However, naps longer than 30 minutes during the day may affect nighttime sleep quality.
Before bedtime
Before bedtime
Relax and avoid blue light
As evening approaches, metabolism decreases, and both physical and mental activity slow down. Extreme Morning Types often feel sleepy earlier than others.
Continuing to work despite fatigue may reduce performance and lead to mistakes. When you feel sleepy, it is best to stop working and continue the next day.
Avoid using smartphones before bed, as blue light can interfere with falling asleep. Reading non-digital media can help prepare you for sleep.
Maintain a consistent sleep cycle
Maintain a consistent sleep cycle
During sleep, information learned throughout the day is processed and organized. At the same time, the body releases hormones that support physical recovery. To support these processes, ensure sufficient sleep duration and maintain a stable bedtime routine.
Supervised by Makoto Ichikawa Professor, Graduate School of Humanities, Chiba University
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