Lark, owl, dove. Types of people, test, how to determine

If people determine their chronotype and change, focusing on it, their personal daily routine, a person will be able to eliminate problems that relate to the emotional and physical health.

It is very important to listen to your body, choosing the optimal work schedule and following a normal diet. This is due to the fact that nature, which created such chronotypes as the lark, owl and dove, indicates that all are individual persons.

What is a human chronotype

Lark, owl, dove are types of people that are genetically and socially conditioned. They also indicate daily activity.

There are 3 main chronotypes:

• evening (owls);
• intermediate (pigeon);
• morning (lark).

The term "chronotype" was introduced by Ukhtomsky, who carried out physiological studies. The theory arose in the 1970s, when in practice it was substantiated that various types of people exist and are formed without relying on the desires and needs of a person.

Chronotype - heredity or lifestyle?

For each, biological rhythms were determined at the time of birth. The duration and schedule of sleep are in genetic memory, so you cannot change them. Belonging to a particular chronotype is controlled by one gene. However, in "owls" it is characterized by a short-term version, and in "larks" a longer one.

Scientists have found that only 15% of chronotypes are determined by the genome. The rest is the result of lifestyle. In large and modern cities, there is a lot of light at night. Therefore, there are a lot of people with the "owl" type.

Why is it important to know your biorhythms?

Lark, owl, pigeon - types of people whose lives are determined by biorhythms that affect human activity and well-being. It is on them that the emotional background, activity and intellectual activity will depend.

Everyone should know biorhythms and listen to them. If this is not done, the body will begin to function poorly, especially negative consequences are reflected in women's health. In women, there is a more acute reaction to the failure of biorhythms. This arises because most of their processes are cyclical. The biological and physiological clocks are also very clearly distinguished.

If biorhythms are broken, there are many problems. Moreover, they will be different for each stored type. The "owls" experience hormonal disruptions, diabetes mellitus and ulcers. Larks have heart problems. Also, a failure in the daily regimen adversely affects the immune system, lowering it. As a result, the person is constantly sick.

general characteristics

Each chronotype of a person is divided into 3 categories, which differ from each other in behavior and biorhythm.

Larks

They have a straight-shifted circadian rhythm. This group of people goes to bed at nightfall and gets up at dawn. They prefer to carry out activities with a fresh mind. During this period, there is a peak in activity.

If the "lark" does not sleep at night, in the morning the person will be in a suspended state. It will be very difficult for him to return to his normal daily routine. At the same time, he will feel discomfort and may become depressed.

Owls

There is a regular lag in the rest phase. It is difficult for them to fall asleep at night, as there is a peak in activity. They constantly go to bed after 3:00 am. Therefore, "owls" cannot wake up early.

The category of people prefers to work in the evening. If they work in a standard biorhythm, it can provoke insomnia.

Pigeons

They are an intermediate type to which people of a daytime warehouse belong. They wake up later than the larks, but go to bed much earlier than the owls. People of this chronotype will be able to normally adapt to the change of night and day. However, they will maintain normal activity during the entire wakefulness.

Character traits of chronotypes

Each chronotype of people has not only a different daily routine, but also a character. Thanks to this, you can easily identify what type a person belongs to.

Larks

This type includes cheerful, positive and creative individuals. They like to go to bed very early and wake up at dawn. Due to this, they will be able to receive energy for the whole day. If they go to bed late, they will be uncomfortable in the morning. This is because a mode failure has occurred.

Larks love to find benefit in any situation. However, they are very rarely angry and irritable.

Owls

The character of "owls" is completely different from "larks". They mostly go to bed and get up late. If they get up too early, they will feel tired and sleepy.

If the owls are tired, they cannot fully concentrate. Therefore, labor activity will be at a low level. This category of people prefers to choose professions that are related to psychology, philosophy, art or creativity.

Pigeons

This chronotype of people is considered universal. Their sleep pattern will not affect the psycho-emotional state in any way. In this regard, it will be much easier for them to adapt to certain circumstances.

They are able to work in any field of activity without feeling discomfort. People are quite purposeful, focused and successful. They can easily get things done. "Pigeons" are rarely exposed to stressful or depressive conditions.

Schedule

Lark, owl, pigeon - types of people that are characterized by different schedules of the day.

For "larks" the following regime is preferable:

• Climb. They get up at 7:00 without feeling overwhelmed. There is no need for them to use energy preparations, since they are ready for work without them.
• Mode. The intellectual activity of such people has 2 peaks. The first one falls at 9:00, and ends at about 13:00. The second is shorter, starts at 4:00 pm and ends 2 hours later. The morning is considered a period for active exercise. Such people plan their classes from 11:00 to 12:00 in the afternoon, since fitness in the evening will not bring good results.
• Dream. Regardless of how busy the day was, they need to go to bed at about 22:00, since this is the desire of people in order to feel comfortable in the future.

The main schedule of the day for "owls":

• Climb. Starts at 11:00. But it is still necessary to go to work early, and for "owls" it is hard work. A coffee drink or a shower will help them tune in.
• Mode. People who prefer to wake up late have 3 peaks of mental activity. The first one starts at lunchtime and is located around 13:00 - 14:00. The second - in the evening and is observed within 18:00 - 20:00. The third peak is at night, which lasts from 23:00 to 1:00. The most productive is considered to be peak 2. With this in mind, people with late awakenings should make plans for their workday.
• Dream. Since there are difficulties with sleep, they go to bed no earlier than 2:00 am. However, they do not feel discomfort.

The pigeon has a life rhythm that is adapted to different times of the day:

• Climb. Comes a little later than the larks.
• Mode. The peak of mental activity occurs from 10:00 to 18:00. Pigeons better than others cope with the change of day and night, despite the fact that when moving to long distances, their bioclock shifts.
• Dream. Fall asleep at approximately 23:00.

Food

Everyone has different biological rhythms. The body of those who get up late wakes up 2 hours after getting up, in this regard, "owls" need to eat after this period. You can only consume carbonated liquid early, as this activates metabolic processes and frees the intestines from accumulated toxins.

Replacing the water is acceptable with apple juice or fruit salad. "Owls" should not eat protein-rich foods in the morning. Muesli, fermented milk products, natural coffee are suitable for them. After 2 hours, breakfast is allowed to be repeated by adding honey with chocolate bar, bread or coffee.

"Owls" pay special attention to dinner. Such a regime very often provokes indigestion and excess weight gain. They are advised to eat few calories in the evening. Larks are ready to eat food immediately after getting up.

Their meals are structured as follows:

Breakfast	Lunch	Dinner	Dinner
An ideal breakfast would be cottage cheese, milk porridge or sausage and cheese sandwiches. An ideal addition to such a protein breakfast can be a tonic vitamin salad.	It should consist of a large amount of carbohydrates, so dried fruits, porridge, bread or muesli must be present on the menu.	They have lunch from 13:00 to 14:00. The food is high in calories, since the digestive system is in the 2nd phase of activity. During lunchtime, it is recommended to eat potatoes with meat, soup or spaghetti with cheese. Black tea will help preserve efficiency.	For dinner, they prefer foods high in carbohydrates. This can be a meal based on bananas, dough with jam, chocolate bar with green tea, porridge and muesli. Foods that are high in carbohydrates are easily digested and affect the production of serotonin.

"Pigeons" love to eat after 1 hour, when they wake up. During this period, their stomach and body fully wake up and begin to function. It is recommended to have breakfast with food rich in fiber and protein. Light meals are also suitable: juice, salads based on vegetables and fruits, omelet with sausage and porridge with croutons.

Sport

The pigeon type does not have a peak in physical activity. It is advisable to do training sessions from 7:00 to 9:00 or from 22:00 to 23:00. This type of people should not engage in physical activity too much. Otherwise, there will be an irregularity in the schedule. If there are strong changes in the daily routine, this can provoke the appearance of a depressive state.

For "owls" the optimal period for physical training is considered to be the time from 18:00 to 23:00. At this time, the peak of activity occurs. A person can easily do gymnastics, overcome long distances and perform all the exercises. Owls should do cardio workouts with minimal intensity.

It is advisable for "larks" to train after getting up until 14.00. Exercise can be done very easily and will be beneficial. If you play sports in the evenings, there will be no positive results.

Is it possible to change the chronotype

Lark, owl, pigeon are the types of people that are not recommended to be changed, since it will take a lot of effort. In this case, the body will constantly return to its usual daily schedule.

Any chronotype does not need to adapt to others. It is necessary to take into account your own interests, since it is important not to wake up and fit in on time, but to get enough sleep. If a person gets enough sleep, he will begin to think better, feel better and work better.

You need to strive to get adequate sleep. As a result, it will have a beneficial effect on health. Biorhythms must be treated with respect. At the same time, it is advisable to build your daily schedule around the desired regime, but not vice versa.

Who to be more useful for health

A person feels comfortable only when observing his personal biological rhythm, because if you force the "owl" to go to bed early, she may have sleep problems, and the body will experience stress.

Larks are very susceptible to hypertension, overweight and heart disease. If they change their usual regimen, the listed diseases will not be long in coming, and immunity will also decrease. To maintain their health, they have to take large amounts of vitamin complexes and immunostimulating drugs.

Not everything is perfect for "owls", because these people pay for their constant nighttime activity with gastritis and stomach ulcers. Such people are very often accompanied by diseases such as diabetes mellitus, heart attack and hormonal disorders.

It is impossible to single out which chronotype is the best, because it is genetically laid down and it is undesirable to change it by force. This can be stressful, with unpredictable consequences.

It is imperative to know your chronotype, because, focusing on it, you can distinguish the right period for mental activity, make up your daily routine and allocate time for sleep and rest.

How to find out your chronotype

There are different methods to define a "lark" person, "owl" or "dove". One of them is based on the calculation of the Hildelbrand index. Its calculation requires minimal research in the form of measuring the heart rate and respiration. After the finished values ​​are correlated.

This test is performed early in the morning directly in bed. If the ratio of heart rate and respiration is greater than 5: 1, the person is considered an early riser. If the result is less than 1: 3, we can say about a person that he is an “owl”. The average value will indicate "pigeon".

Accurate results can be obtained by taking the test immediately after lifting for 3 consecutive days using the average.

Allocate psychological tests. For example, if a person has a high work activity set aside for noon, it means that he is a "lark". "Owls" are more active closer to 18:00. If it is easy for a person to do his business at 15:00, then he is a “dove”.

How to determine the type without a test?

People, in order to more accurately determine their type of "lark", "owl", "dove", will need to wake up to calm music, since a sharp alarm clock badly affects the work of the heart. It is necessary to carry out this experiment for several days in a row while maintaining the same lifting conditions.

On a weekday, when you wake up, you should measure the temperature in the armpit without getting out of bed.

After that you can do your household chores. After 1 hour, measure the temperature again in the same way. All data must be recorded.

After the time allotted for the experiment, conclusions will need to be drawn. If the temperature remained at the same value throughout the entire period, then the person belongs to the "lark". If it rises by more than 0.8 degrees, therefore, the person is an "owl". When the temperature rises by more than 0.4 degrees, a person can be classified as a pigeon.

Interesting facts about human chronotypes

Interesting facts about human chronotypes are displayed in the following list:

• "Owls" after 50 years are more successful and richer, in contrast to "larks".
• Quarrels and misunderstandings very often appear in the relationships of people with different chronotypes. They have problems with intimacy as their resting times differ. Often, one of the partners wants to divorce because of this.
• The chronotype affects the type of work activity. For example, "owls" are creative individuals and have a humanitarian mindset, "larks" of analysts, easily make calculations and solve problems related to logic.

People with similar chronotypes, like a pigeon, an owl and a lark, need to listen to the desires of the body, changing the schedule of the day in accordance with a genetic predisposition. As a result, the problems associated with sleep will go away. If you follow the right regimen, you can improve your well-being, strengthen the immune system and stabilize your emotional state.

Chronotypes videos

Chronotypes - Lark, Owl or Dove: