I think I am both a dolphin and a lion “mixed” chronotype. I have attributes of both, although my test score revealed that I am a dolphin. How should I approach this for better sleep?
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Hey there
It is totally possible to identify with traits from more than one chronotype,our sleep patterns are not always one size fits all. Since your test results lean dolphin light sleeper, high mental alertness, possible trouble with consistent routines but you also feel some lion early riser, driven, likes structure, you might benefit from blending strategies from both chronotypes.
Here is what you can try:
Wake Time: Stick with a wake-up time closer to the lion profile early and consistent especially if it helps you feel productive but give yourself some flexibility on weekends if your dolphin side needs recovery.
Wind-down Routine: Prioritize a calming pre bed routine like a dolphin would limit screen time, journal or try light stretching before bed to quiet that busy mind.
Sleep Window: Even if you rise early, make sure you are not short changing sleep. Aim for at least 7 hours and track how you feel after different bedtimes.
Productivity Blocks: Use your lion energy for deep work in the morning and your dolphin focus for creativity in the evening.
Think of your chronotype as a starting point, not a fixed label. If you listen to your body and track patterns, you will land on a rhythm that truly works for you. Apps like rise or oura can help if you want data driven insights too.
Hope this helps bring a little more clarity to your sleep journey.
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This is such a great question—and you’re definitely not alone in feeling like you align with more than one chronotype! 
Our bodies and lifestyles don’t always fit neatly into one category, so it’s totally valid to feel a mix between dolphin and lion.
Since your quiz results pointed more toward dolphin, but you resonate with lion structure and drive, a hybrid approach makes a lot of sense. You might consider:
Start your mornings with a lion mindset – If early wake times help you feel more in control or productive, lean into that. Just make sure you’re not sacrificing sleep—consistency matters more than perfection.
Wind-down like a dolphin – Create a calming pre-bed routine to help your brain power down. Try gentle stretching, low light, or even meditative journaling to slow racing thoughts.
Track your energy levels – See when you naturally feel most focused vs. drained. You might find your lion energy best suits early tasks, while your dolphin creativity kicks in later in the day.
Be flexible, not rigid – Use chronotypes as a guide, not a rulebook. The key is tuning into your body’s cues and giving yourself permission to adjust as needed.
Apps like Oura, Rise, or Sleep Cycle can help if you’re curious about sleep trends or want to optimize based on your natural rhythm.
Thanks for sharing your journey—keep experimenting, and you’ll find a flow that works best for you! 
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