Result
Your chronotype is…
Extreme Evening Type
Extreme Evening Types tend to wake up later in the morning when free to choose their schedule. They are most focused in the late evening and may remain alert well past midnight. They often find it especially difficult to concentrate in the morning.
This type accounts for less than 10% of the population.
Advice from Professor Ichikawa
(Expert in time studies)
Take it slow in the morning. Focus in the afternoon.
Extreme Evening Types have serious difficulty waking up early. Even if they use an alarm clock, their bodies and minds are not sharp in the morning hours.
For these people, it is best to avoid serious exercise or mental concentration, and instead schedule them for the very late morning, afternoon, or even nighttime.
By the late morning, it becomes easier to engage in desk work, but early morning and even mid-day are still not good for serious business discussions.
Recommended Daily Schedule
Morning
Morning
Focus on desk work that relies on mental effort, avoid physical activity
Extreme Evening Types are not suited to early-morning “productive routines.” Many find it difficult to wake up early without an alarm clock. Because you are waking up before you have had sufficient sleep, your metabolism remains relatively low and your mind may stay unfocused throughout the morning.
By the late morning, it becomes easier to engage in desk work that does not require physical movement. However, the morning hours are still not ideal for conversations or discussions that require concentration.
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
Extreme Evening Types may not even begin to feel sleepy until well past midnight. However, metabolism and overall working efficiency tend to decline at night, so when you finally do begin to feel drowsy, you should stop working and get ready for bed.
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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