Result
Your chronotype is…
Morning Type
Morning types tend to wake up by around 7:00 AM when free to choose their schedule. They achieve peak concentration between around 8:00 AM and noon. They may find it difficult to maintain focus late at night and often feel sleepy around 11:00 PM.
Morning types are estimated to account for approximately 20% of the population.
Advice from Professor Ichikawa
(Expert in time studies)
Make the most of the morning. Slow down in the evening.
Morning types function well in the early part of the day. As with Extreme Morning Types, intense physical activity early in the morning should be avoided. Tasks that require concentration are best handled in the morning.
Evening hours are less suitable for demanding work. When you feel sleepy, begin preparing for sleep without delay.
Recommended Daily Schedule
Morning
Morning
Light activity to start the day
Morning type are well suited to light morning activity. In the early morning hours, your metabolism is not yet fully up to speed, 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. Morning types often begin to feel sleepy before midnight.
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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