Result
Your chronotype is…
Evening Type
Evening types tend to wake up by around 9:00 AM. They may find it difficult to perform tasks requiring concentration early in the morning. They often become more alert later in the day and may not feel sleepy until after midnight.
This type accounts for approximately 20% of the population.
Advice from Professor Ichikawa
(Expert in time studies)
Take it slow in the morning. Focus in the afternoon.
Evening types tend to have difficulty waking up early in the morning. Even if you use an alarm clock to get up early, your body and mind may not be fully active during the early morning hours.
Just like Extreme Morning Types, it is better to avoid exercise or high-concentration tasks during this time, and instead schedule them for the late morning or from the afternoon into the evening.
Evening types are likely to get sleepy after midnight. When you begin to feel drowsy, wrap up your work and start preparing for bed.
Recommended Daily Schedule
Morning
Morning
Focus on desk work that relies on mental effort, avoid physical activity
Evening types are also not well suited to early-morning activities. It is better to get plenty of sleep in the morning. Because your metabolism is still slow in the early morning, your mind may remain sluggish.
By the late morning, you will find it easier to engage in more serious work. However, the morning hours may still not be ideal for business talk or serious discussions.
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.
Before bedtime
Before bedtime
Relax and avoid blue light
As evening approaches, metabolism decreases, and both physical and mental activity slow down. Evening types often cannot sleep until after midnight.
Some people may find it difficult to fall asleep even if they go to bed early. Remember that using a smartphone at night exposes you to blue light, which can make it even harder to fall asleep. If you cannot get to asleep, instead of looking at your smartphone, try reading a book until you begin to feel sleepy.
Tips
Tips
End nighttime work at an appropriate point
Prioritize late-day productivity. Avoid overextending at night. Focus tasks are best handled in the afternoon and evening. Even if you remain awake late, it is important to end work before fatigue significantly impacts performance.
Instead of continuing to work while fighting drowsiness, it is better to stop working and go to bed. Getting plenty of sleep will help you handle the next day’s work with greater energy.
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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