What’s Your Sleep Type?

Ever wonder why some people thrive in the mornings while others come alive at night?

We all know sleep is one of the most powerful tools for recovery — but not everyone sleeps the same way. Some of us bounce out of bed ready to go, while others hit their stride long after the sun goes down.

Your natural “sleep type” (or chronotype) can have a big impact on how you train, recover, and feel each day.

This quick quiz will help you discover whether you’re a Morning Bird, Night Owl, or somewhere in between — and give you tailored recovery tips to match your natural rhythm.

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Sleep Type Quiz (8 Quick Questions)

Instructions:
Answer these quick questions about your sleep habits. Add up your points as you go.
At the end, check your score to see if you’re a Morning Bird, Night Owl, or Hummingbird.

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1️⃣ What time do you usually feel most alert?

• Early morning (before 10 am) → 1 point
• Afternoon (10 am–5 pm) → 2 points
• Evening (after 5 pm) → 3 points

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2️⃣ How do you feel about mornings? 

• I wake up easily, no snooze button → 1 point
• I need a little time, but I get going → 2 points
• Mornings are rough — don’t talk to me before coffee ☕ → 3 points

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3️⃣ When do you usually go to bed?

• Before 10 pm → 1 point
• 10 pm–12 am → 2 points
• After midnight → 3 points

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4️⃣ If you didn’t have work, school, or kids, when would you naturally wake up?

• 6–7 am → 1 point
• 7–9 am → 2 points
• 9–11 am → 3 points

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5️⃣ When do you feel most productive?

• Before lunch → 1 point
• Mid-afternoon → 2 points
• Late evening → 3 points

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6️⃣ How do you usually feel by 10 pm?

• Sleepy and winding down → 1 point
• Alert but relaxed → 2 points
• Wide awake and ready to do stuff → 3 points

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7️⃣ On weekends, do you…

• Wake up at the same time as weekdays → 1 point
• Sleep in a little later → 2 points
• Sleep in a lot later → 3 points

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8️⃣ If you had to exercise, when would you prefer?

• Morning → 1 point
• Afternoon → 2 points
• Evening/night → 3 points

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Scoring

Add up your total points, then see which sleep type you fall into below 👇

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Morning Bird (8–12 points)

You’re an early riser who gets your best energy and focus before most people have had their second coffee. By evening, you’re fading fast.

Recovery Advice:

🕗 Train early: Schedule workouts and recovery sessions in the morning.

☀️ Get morning sunlight: Reinforces your body clock and boosts alertness.

🌙 Wind down early: Don’t fight your rhythm — stretch, use compression boots, or read before bed.

💤 Protect your sleep: Stick to a consistent bedtime (ideally before 10 pm).

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Hummingbird (13–18 points)

You’re flexible — not strictly an early bird or night owl. You can adapt depending on the day, but consistency is key to keeping energy steady.

Recovery Advice:

⏰ Consistency over timing: Keep sleep and wake times steady.

🧘 Plan recovery in your dip: Use mid-afternoon for light recovery or mindfulness.

📅 Avoid chaos: Anchor your day with set routines for meals, exercise, and rest.

😴 Watch “social jet lag”: Don’t swing too far between weekday and weekend sleep times.

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Night Owl (19–24 points)

You hit your stride when the sun goes down. Mornings can be tough, but you often feel more creative and energised late at night.

Recovery Advice:

🕶️ Block the blue light: Dim screens and lights in the evening to signal bedtime.

💪 Delay big tasks: Train or do deep work later in the day when your energy peaks.

🚶 Morning movement: A short walk helps reset your body clock.

🌙 Create a bedtime ritual: Screens off, gentle stretching or compression, and calm music.

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The Takeaway

Your sleep type is part of who you are — but smart recovery habits can make all the difference.
Lean into your natural rhythm, support it with the right strategies, and you’ll recover better, perform stronger, and feel more energised every day.

👉 Want to take your recovery further? Check out our Recovery Tools