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Bear, Lion or Wolf: How Understanding Your Sleep Type Could Change Your Life
Are you a bear, lion or wolf?
Learn your sleep profile and get your best night's rest with Australia's leading sleep expert Olivia Arezzolo.
Lion: you are an early riser, furiously working in the morning, tailing off after midday and going to bed just as the wolves are coming out to play.
Wolf: you get up late and are more energetic at night.
Bear: you rise with the sun and wind down in the evening, and tend to dip immediately after lunch!
Do you struggle to fall asleep, stay asleep or find yourself exhausted during the day? Olivia's straightforward, science-based tips will enable you to get the sleep you really need - not only will you sleep better, you'll be more productive, less stressed and able to function at your absolute best.
Whether you're an early-rising lion, ready to tackle the day before the rest of the herd is up; a hardworking bear who always slumps around 3pm; or a night-loving wolf, who seems to have more energy as the day goes on, Olivia has the exact tips and tricks you need to sleep properly - so that you can live your best life.
Learn your sleep profile and get your best night's rest with Australia's leading sleep expert Olivia Arezzolo.
Lion: you are an early riser, furiously working in the morning, tailing off after midday and going to bed just as the wolves are coming out to play.
Wolf: you get up late and are more energetic at night.
Bear: you rise with the sun and wind down in the evening, and tend to dip immediately after lunch!
Do you struggle to fall asleep, stay asleep or find yourself exhausted during the day? Olivia's straightforward, science-based tips will enable you to get the sleep you really need - not only will you sleep better, you'll be more productive, less stressed and able to function at your absolute best.
Whether you're an early-rising lion, ready to tackle the day before the rest of the herd is up; a hardworking bear who always slumps around 3pm; or a night-loving wolf, who seems to have more energy as the day goes on, Olivia has the exact tips and tricks you need to sleep properly - so that you can live your best life.
219 pages, Kindle Edition
Published February 3, 2022
18 people are currently reading
157 people want to read
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April 15, 2025I can admit that I am likely not the target audience for this book as I don't typically experience any issues with my sleep, but I decided to pick it up to learn something new (and also because I had an audiobook credit to use). This definitely is more self-help than scientific non-fiction, which is totally fine, just not what I wanted for myself.
The author discusses three different sleep chronotypes - Lion, Bear, or Wolf, as the title suggests. She lays out common characteristics for each chronotype and provides the reader with a little quiz to narrow down their individual chronotype. Afterwards, she goes into a detailed plan for each type, including individual sleep & wake routines, and a sample meal plan. Of course, this information is provided to the reader with the intention that everyone takes what resonates with them. There is a bit of factual, science based information sprinkled in, including highlighting different factors that contribute to poor sleep, such as caffeine and alcohol consumption, and touches on the correlation between sleep and different health problems. Yet, the book does not go very far into any of these topics. Everything is very surface level and could act as a good introduction into the idea.
The author includes prompts for self-reflection at the end of each chapter and creates an action plan for readers to follow by the end of the book. In the end, I was introduced to the concept of sleep chronotypes but beyond that I don't have much of a takeaway with this one.
The author discusses three different sleep chronotypes - Lion, Bear, or Wolf, as the title suggests. She lays out common characteristics for each chronotype and provides the reader with a little quiz to narrow down their individual chronotype. Afterwards, she goes into a detailed plan for each type, including individual sleep & wake routines, and a sample meal plan. Of course, this information is provided to the reader with the intention that everyone takes what resonates with them. There is a bit of factual, science based information sprinkled in, including highlighting different factors that contribute to poor sleep, such as caffeine and alcohol consumption, and touches on the correlation between sleep and different health problems. Yet, the book does not go very far into any of these topics. Everything is very surface level and could act as a good introduction into the idea.
The author includes prompts for self-reflection at the end of each chapter and creates an action plan for readers to follow by the end of the book. In the end, I was introduced to the concept of sleep chronotypes but beyond that I don't have much of a takeaway with this one.
July 6, 2024
I did find some interesting points throughout the book such as the benefits/caveats of filtering blue light or how aging affects the way we perceive light, and thus it affects sleeping patterns.
But overall I find the tone of the book quite sketchy. It develops this concepts of chronotypes, but simplifies it by removing the dolphin one based on personal assumptions. It states that you can be a hybrid chronotype and change it throughout your life, just to start saying that lions are good, wolfs are petty-worthy in the next sentence. Author never gets bored of stating she’s a fierce lion, despite battling with wolf-like issues for a good amount of time. I feel uncomfortable with the way she splits the world based on chronotypes and starts assigning lifestyles and habits based on it, instead of the other way around. I rather feel likeeach person’s lifestyle describes their chronotype and not the other way around, as the book seems to suggest.
Olivia likes mentioning a ton of scientific papers from all over the world without really citing them. The bibliography at the end of the book points to her personal website’s homepage without being any more specific, and while spending some time on it I just couldn’t find this list of papers she keeps refering to. I don’t have the confidence they’re all peer reviewed or follow scientific methods to point to the stated results.
An okay read on a slow day at the beach, but not something I could recommend.
Bottom line of this - a healthy lifestyle leads to a healthy life, but you should remember to strike some balance. What’s the point of living longer while being isolated from your friends and family who just have different patterns?
But overall I find the tone of the book quite sketchy. It develops this concepts of chronotypes, but simplifies it by removing the dolphin one based on personal assumptions. It states that you can be a hybrid chronotype and change it throughout your life, just to start saying that lions are good, wolfs are petty-worthy in the next sentence. Author never gets bored of stating she’s a fierce lion, despite battling with wolf-like issues for a good amount of time. I feel uncomfortable with the way she splits the world based on chronotypes and starts assigning lifestyles and habits based on it, instead of the other way around. I rather feel likeeach person’s lifestyle describes their chronotype and not the other way around, as the book seems to suggest.
Olivia likes mentioning a ton of scientific papers from all over the world without really citing them. The bibliography at the end of the book points to her personal website’s homepage without being any more specific, and while spending some time on it I just couldn’t find this list of papers she keeps refering to. I don’t have the confidence they’re all peer reviewed or follow scientific methods to point to the stated results.
An okay read on a slow day at the beach, but not something I could recommend.
Bottom line of this - a healthy lifestyle leads to a healthy life, but you should remember to strike some balance. What’s the point of living longer while being isolated from your friends and family who just have different patterns?
March 21, 2023
A solid 3 stars. It's interesting. It explains a fair BUT doesn't realistically cater to those outside of the narrow margin it's aimed at. Work shifts? Too bad. Parents? Yeah, that's tough. Long hours? Must be hard. Strategies or coping mechanisms for these folk to help sleep come a little easier? *Tumbleweed*
It is clearly laid out and makes some valuable points. If you work a regular 9-5 type job, have no offspring, or maybe work from home then this may be a very useful book if you have money to spare on her sleep diet, supplements and other suggested purchases. Oh, and you need to be willing to drastically reduce caffeine or cut it out completely and the same for alcohol and various foods/food groups. And going out with friends? Yeah, only in daylight hours when you can. To achieve great sleep it does seem to be very restrictive, I know the rewards are supposed to outweigh what you miss out on but overall what you gain in productivity and perhaps health you miss out on in actual life.
It is clearly laid out and makes some valuable points. If you work a regular 9-5 type job, have no offspring, or maybe work from home then this may be a very useful book if you have money to spare on her sleep diet, supplements and other suggested purchases. Oh, and you need to be willing to drastically reduce caffeine or cut it out completely and the same for alcohol and various foods/food groups. And going out with friends? Yeah, only in daylight hours when you can. To achieve great sleep it does seem to be very restrictive, I know the rewards are supposed to outweigh what you miss out on but overall what you gain in productivity and perhaps health you miss out on in actual life.
October 30, 2022
Honestly I skim read most of this book. I think the message and idea behind this is good, but it felt like an odd mix of self-help and pop science. I appreciate her expertise on the topic (her career is helping others sleep better and she has the qualifications to back it up), but the scientific explanations were too vague for me to be engaged with what she was saying. A lot of the time, it would mentions something and not go into enough detail.
That being said, there's lots of questions at the end of each chapter to prompt self-reflection, and she even proposed plans to sleep better for each of the three chronotypes. They included optimal times for daily activities, diet, best sleep behaviours, biggest sleep saboteurs etc etc. At the end of the book, there is a month long challenge that she proposes.
The problem? The advice is repetitive and the plan is too ambitious for such a short space of time.
Did I learn something from the book? Yes. Did I learn enough to recommend it? No.
That being said, there's lots of questions at the end of each chapter to prompt self-reflection, and she even proposed plans to sleep better for each of the three chronotypes. They included optimal times for daily activities, diet, best sleep behaviours, biggest sleep saboteurs etc etc. At the end of the book, there is a month long challenge that she proposes.
The problem? The advice is repetitive and the plan is too ambitious for such a short space of time.
Did I learn something from the book? Yes. Did I learn enough to recommend it? No.
August 30, 2023
My rating would actualy be more ⭐️4,5⭐️ stars but I think it deserve the other half because it conteins the habit, night routine and diet plan that can be really helpful. The end of book seem kind of epic.💙
Note: 18 days
Note: 18 days
May 30, 2024
Insomnia este o problemă de somn ce afectează milioane de oameni la nivel global. Această afecțiune, mult mai complexă decât simpla lipsă de somn, are repercusiuni profunde asupra sănătății fizice și mentale, afectând productivitatea și calitatea generală a vieții. Înțelegerea cauzelor, impactului și soluțiilor disponibile pentru insomnie este crucială pentru abordarea eficientă a acestei condiții.
Cauzele insomniei sunt variate, incluzând factori precum stresul, anxietatea, schimbările de mediu sau rutină, consumul de stimulente (cafeina, alcoolul), afecțiuni medicale (de exemplu, probleme ale tiroidei, apnee de somn), precum și anumite medicamente. Stilul de viață modern, caracterizat de expunerea excesivă la ecrane și un program neregulat de somn, contribuie și el la această problemă.
Impactul insomniei depășește oboseala zilnică sau somnolență, afectând capacitatea de concentrare și performanța în activitățile cotidiene. Pe termen lung, insomnia poate duce la probleme serioase de sănătate, cum ar fi obezitatea, boli de inimă, hipertensiunea, diabetul și tulburările de sănătate mintală. Mai mult, calitatea interacțiunilor sociale și personale poate fi grav afectată.
Abordarea insomniei necesită o înțelegere complexă a cauzelor sale și poate include tratamente medicale, terapii comportamentale precum terapia cognitiv-comportamentală pentru insomnie (CBT-I) și schimbări ale stilului de viață. CBT-I este eficientă în modificarea gândurilor și comportamentelor care agravează insomnia, fără a recurge neapărat la medicamente. Schimbările recomandate de stil de viață includ stabilirea unei rutine regulate de somn, limitarea expunerii la ecrane și promovarea unui mediu propice somnului.
Cartea „Urs, leu sau lup. Cronotipul personal și felul în care somnul îți influențează viața. Secretul pentru un somn zdravăn în fiecare noapte”, de Olivia Arezzolo, tradusă la Editura Paralela 45, încearcă să ofere câteva răspunsuri pertinente cu privire la problemele de somnologie, prin prisma așa numitelor cronotipuri.
Cronotipurile de somn, cunoscute și sub denumirea de tipologii circadiene, sunt o modalitate de a clasifica modelele individuale de somn și de activitate în funcție de ritmurile circadiene naturale ale corpului. Aceste tipologii sunt ilustrate în carte prin trei animale: lup, urs și leu, fiecare reprezentând diferite caracteristici ale ritmului circadian:
Urs
Ursul este cel mai comun cronotip și reprezintă persoanele cu un ciclu de somn și de trezire care urmează în mare parte lumina soarelui. Persoanele de tip „urs” se trezesc relativ ușor dimineața, sunt productive în primele ore ale zilei și încep să se simtă obosite odată cu apusul soarelui. Ele au nevoie, în medie, de 7-8 ore de somn pe noapte și sunt cel mai active și energice în timpul orelor de lumină naturală.
Leu
Cronotipurile „leu” sunt persoane matinale care au tendința de a se trezi devreme, chiar și fără alarmă, și sunt extrem de productive în primele ore ale zilei. Leii pot avea dificultăți în a rămâne treji sau energici spre seară și adesea preferă să meargă la culcare mai devreme. Acest tip de cronotip beneficiază maxim de diminețile lor, realizând majoritatea sarcinilor importante înainte de prânz.
Lup
Persoanele cu cronotipul „lup” sunt nocturne și au tendința de a avea dificultăți în a se trezi devreme dimineața. Sunt mai energice și mai productive în a doua parte a zilei și seara. Lupii se pot simți adesea somnoroși sau lipsiți de energie în primele ore ale dimineții și au vârfuri de productivitate în orele de după-amiază târziu și seară. Este posibil ca ei să preferă să meargă la culcare târziu și să aibă o perioadă de creativitate sau de concentrare intensă noaptea.
Aceste cronotipuri nu sunt doar simple preferințe, ci sunt influențate de ritmurile circadiene și de genetica fiecărei persoane. Înțelegerea propriului cronotip poate ajuta la optimizarea rutinelor zilnice și a programelor de somn pentru a îmbunătăți starea de bine generală și productivitatea.
Olivia Arezzolo ne oferă câteva soluții pertinente (pe unele deja le-am probat) care ne-ar permite să ne odihnim mai bine și mai eficient, înlăturând repercusiunile insomniei. Eu am această problemă de peste 4 ani și voi încerca să urmez recomandările autoarei, mai ales pentru că sunt la îndemâna oricui.
Cauzele insomniei sunt variate, incluzând factori precum stresul, anxietatea, schimbările de mediu sau rutină, consumul de stimulente (cafeina, alcoolul), afecțiuni medicale (de exemplu, probleme ale tiroidei, apnee de somn), precum și anumite medicamente. Stilul de viață modern, caracterizat de expunerea excesivă la ecrane și un program neregulat de somn, contribuie și el la această problemă.
Impactul insomniei depășește oboseala zilnică sau somnolență, afectând capacitatea de concentrare și performanța în activitățile cotidiene. Pe termen lung, insomnia poate duce la probleme serioase de sănătate, cum ar fi obezitatea, boli de inimă, hipertensiunea, diabetul și tulburările de sănătate mintală. Mai mult, calitatea interacțiunilor sociale și personale poate fi grav afectată.
Abordarea insomniei necesită o înțelegere complexă a cauzelor sale și poate include tratamente medicale, terapii comportamentale precum terapia cognitiv-comportamentală pentru insomnie (CBT-I) și schimbări ale stilului de viață. CBT-I este eficientă în modificarea gândurilor și comportamentelor care agravează insomnia, fără a recurge neapărat la medicamente. Schimbările recomandate de stil de viață includ stabilirea unei rutine regulate de somn, limitarea expunerii la ecrane și promovarea unui mediu propice somnului.
Cartea „Urs, leu sau lup. Cronotipul personal și felul în care somnul îți influențează viața. Secretul pentru un somn zdravăn în fiecare noapte”, de Olivia Arezzolo, tradusă la Editura Paralela 45, încearcă să ofere câteva răspunsuri pertinente cu privire la problemele de somnologie, prin prisma așa numitelor cronotipuri.
Cronotipurile de somn, cunoscute și sub denumirea de tipologii circadiene, sunt o modalitate de a clasifica modelele individuale de somn și de activitate în funcție de ritmurile circadiene naturale ale corpului. Aceste tipologii sunt ilustrate în carte prin trei animale: lup, urs și leu, fiecare reprezentând diferite caracteristici ale ritmului circadian:
Urs
Ursul este cel mai comun cronotip și reprezintă persoanele cu un ciclu de somn și de trezire care urmează în mare parte lumina soarelui. Persoanele de tip „urs” se trezesc relativ ușor dimineața, sunt productive în primele ore ale zilei și încep să se simtă obosite odată cu apusul soarelui. Ele au nevoie, în medie, de 7-8 ore de somn pe noapte și sunt cel mai active și energice în timpul orelor de lumină naturală.
Leu
Cronotipurile „leu” sunt persoane matinale care au tendința de a se trezi devreme, chiar și fără alarmă, și sunt extrem de productive în primele ore ale zilei. Leii pot avea dificultăți în a rămâne treji sau energici spre seară și adesea preferă să meargă la culcare mai devreme. Acest tip de cronotip beneficiază maxim de diminețile lor, realizând majoritatea sarcinilor importante înainte de prânz.
Lup
Persoanele cu cronotipul „lup” sunt nocturne și au tendința de a avea dificultăți în a se trezi devreme dimineața. Sunt mai energice și mai productive în a doua parte a zilei și seara. Lupii se pot simți adesea somnoroși sau lipsiți de energie în primele ore ale dimineții și au vârfuri de productivitate în orele de după-amiază târziu și seară. Este posibil ca ei să preferă să meargă la culcare târziu și să aibă o perioadă de creativitate sau de concentrare intensă noaptea.
Aceste cronotipuri nu sunt doar simple preferințe, ci sunt influențate de ritmurile circadiene și de genetica fiecărei persoane. Înțelegerea propriului cronotip poate ajuta la optimizarea rutinelor zilnice și a programelor de somn pentru a îmbunătăți starea de bine generală și productivitatea.
Olivia Arezzolo ne oferă câteva soluții pertinente (pe unele deja le-am probat) care ne-ar permite să ne odihnim mai bine și mai eficient, înlăturând repercusiunile insomniei. Eu am această problemă de peste 4 ani și voi încerca să urmez recomandările autoarei, mai ales pentru că sunt la îndemâna oricui.
September 26, 2022
Een boek over slapen en hoe dat je je nachtrust kan verbeteren, dat klinkt als iets waar ik gelijk meer over wil weten. Want wie wil dat nu niet, nog beter slapen en daarmee je gezondheid verbeteren. Ik kreeg van HarperCollins de kans het boek te lezen en te recenseren. De cover weet ook gelijk mijn aandacht te trekken. De heerlijke simplistische cover straalt rust en kracht uit. De titel wordt duidelijk gecommuniceerd en ook het beeld (de illustraties van de 3 dieren) is op een gave manier in de titel verwerkt. Ik ken Olivia Arezzolo nog niet, maar ik ben erg benieuwd naar haar kennis, aangezien ze dé toonaangevende slaapexpert van Australië is.
Verbeter je slaapritme en nachtrust met de tips van slaapexpert Olivia Arezzolo. Wist je dat 1 op de 3 mensen moeite heeft om in slaap te vallen, door te slapen of overdag in slaap dreigt te vallen? Ontdek met je slaaptype en verander je leven. Zo ontdek je of je de vroege leeuw bent, die vroeg opstaat en vroeg gaat slapen. De beer die 's ochtends loom, maar na een kop koffie op gang komt tot het tijd is voor een middagdutje. Of de wolf die de ochtenden liever overslaat en over de dag steeds meer energie krijgt.
Olivia Arezzolo legt je aan de hand van duidelijke tips en leuke oefeningen uit hoe je meer uit je dag kan halen, je energieker de dag door komt en minder gestresst bent. Zo verbeter je de kwaliteit van je leven.
Door de enthousiaste en persoonlijke inleiding van het boek ben ik gelijk vanaf de eerste bladzijde enthousiast en nieuwsgierig en wil ik graag meer lezen.
Olivia Arezzolo heeft een hele heldere, duidelijke en vlotte schrijfstijl. Hierdoor leest het boek makkelijk weg, terwijl ze helder en duidelijk haar wetenschappelijke kennis weet te delen.
Het verhaal begint met een hele duidelijke uitleg over slapen, de verschillende stadia van het slapen en wat voor invloed een slechte nachtrust op het menselijk lichaam en het functioneren heeft. Vervolgens volgt de test, wat een quiz is om je chronotype (slaaptype) te bepalen. De test is leuk en helder en voor iedereen goed te beantwoorden. Er volgt daarna een heldere uitleg over de uitslag, verschillende chronotypes en veelgestelde vragen.
Dan volgt het gedeelte dat ik persoonlijk het meest interessant vond, de invloed van factoren en slaap saboteurs. Ik stond er versteld van hoeveel factoren er invloed hebben op onze slaap. De heldere kennis en praktische tips die Olivia Arezzolo in dit stuk wist te delen waren inspirerend, verhelderend en enorm leerzaam.
In het tweede gedeelte van het boek ga je met strategieën van je chronotype aan de slag om je slaap weer op de rails te krijgen. Hierbij biedt ze een heel helder stappenplan en zelfs logboeken en vragenlijsten waarmee je je progressie bij kan houden. Hierdoor helpt ze je stap voor stap om de opgedane kennis in de praktijk te brengen en ook te laten slagen. Ook biedt ze een helder 5 wekenplan die je kan volgen. Ook komen slaapstoornissen en gezondheidskwesties aanbod. Ik vind dat ze hierdoor een heel compleet beeld en kennis geeft over alles rondom slapen en de invloeden hiervan. Doordat ze concrete schema's en handvatten biedt, wordt als je ermee aan de slag gaat de kans van slagen erg groot.
Ik vond het een enorm leuk, helder en ook erg leerzaam boek. Het heeft me echt weten te inspireren en motiveren om op een andere manier naar mijn slaapritme en gezondheid te kijken en hier dingen op aan te passen. Ik raad het boek zeker aan, voor iedereen die zijn slaapritme en gezondheid wil verbeteren.
Verbeter je slaapritme en nachtrust met de tips van slaapexpert Olivia Arezzolo. Wist je dat 1 op de 3 mensen moeite heeft om in slaap te vallen, door te slapen of overdag in slaap dreigt te vallen? Ontdek met je slaaptype en verander je leven. Zo ontdek je of je de vroege leeuw bent, die vroeg opstaat en vroeg gaat slapen. De beer die 's ochtends loom, maar na een kop koffie op gang komt tot het tijd is voor een middagdutje. Of de wolf die de ochtenden liever overslaat en over de dag steeds meer energie krijgt.
Olivia Arezzolo legt je aan de hand van duidelijke tips en leuke oefeningen uit hoe je meer uit je dag kan halen, je energieker de dag door komt en minder gestresst bent. Zo verbeter je de kwaliteit van je leven.
Door de enthousiaste en persoonlijke inleiding van het boek ben ik gelijk vanaf de eerste bladzijde enthousiast en nieuwsgierig en wil ik graag meer lezen.
Olivia Arezzolo heeft een hele heldere, duidelijke en vlotte schrijfstijl. Hierdoor leest het boek makkelijk weg, terwijl ze helder en duidelijk haar wetenschappelijke kennis weet te delen.
Het verhaal begint met een hele duidelijke uitleg over slapen, de verschillende stadia van het slapen en wat voor invloed een slechte nachtrust op het menselijk lichaam en het functioneren heeft. Vervolgens volgt de test, wat een quiz is om je chronotype (slaaptype) te bepalen. De test is leuk en helder en voor iedereen goed te beantwoorden. Er volgt daarna een heldere uitleg over de uitslag, verschillende chronotypes en veelgestelde vragen.
Dan volgt het gedeelte dat ik persoonlijk het meest interessant vond, de invloed van factoren en slaap saboteurs. Ik stond er versteld van hoeveel factoren er invloed hebben op onze slaap. De heldere kennis en praktische tips die Olivia Arezzolo in dit stuk wist te delen waren inspirerend, verhelderend en enorm leerzaam.
In het tweede gedeelte van het boek ga je met strategieën van je chronotype aan de slag om je slaap weer op de rails te krijgen. Hierbij biedt ze een heel helder stappenplan en zelfs logboeken en vragenlijsten waarmee je je progressie bij kan houden. Hierdoor helpt ze je stap voor stap om de opgedane kennis in de praktijk te brengen en ook te laten slagen. Ook biedt ze een helder 5 wekenplan die je kan volgen. Ook komen slaapstoornissen en gezondheidskwesties aanbod. Ik vind dat ze hierdoor een heel compleet beeld en kennis geeft over alles rondom slapen en de invloeden hiervan. Doordat ze concrete schema's en handvatten biedt, wordt als je ermee aan de slag gaat de kans van slagen erg groot.
Ik vond het een enorm leuk, helder en ook erg leerzaam boek. Het heeft me echt weten te inspireren en motiveren om op een andere manier naar mijn slaapritme en gezondheid te kijken en hier dingen op aan te passen. Ik raad het boek zeker aan, voor iedereen die zijn slaapritme en gezondheid wil verbeteren.
April 14, 2023
Er zitten interessante elementen in het boek, maar ik voelde me niet echt aangesproken door de tips en strategieën. Ik leende het audioboek om wat bij te leren over slaap en er eventueel tips uit te halen, niet omwille van een slaapprobleem dat ik wanhopig wil aanpakken.
Het deel met praktische strategieën, dag planningen en een drie dagen slaapdieet per chronotype voelde als veel te beperkend en onrealistisch. Seizoensfruit als essentieel voedsel dat je het hele jaar door zou moeten volgen en er van uitgaan dat de lezers kinderloos zijn en zelf kunnen kiezen op welk moment van de dag ze welk soort werk doen, dat waren maar enkele aspecten die me wat tegen de borst stuitten.
Tja. Het maakt me wel extra dankbaar dat ik als wolf/beer (ergens op het randje ertussen) geen problemen heb met slaap.
Het deel met praktische strategieën, dag planningen en een drie dagen slaapdieet per chronotype voelde als veel te beperkend en onrealistisch. Seizoensfruit als essentieel voedsel dat je het hele jaar door zou moeten volgen en er van uitgaan dat de lezers kinderloos zijn en zelf kunnen kiezen op welk moment van de dag ze welk soort werk doen, dat waren maar enkele aspecten die me wat tegen de borst stuitten.
Tja. Het maakt me wel extra dankbaar dat ik als wolf/beer (ergens op het randje ertussen) geen problemen heb met slaap.
July 21, 2022
What a fabulous find! I am going through the change, the 'Menopause', and as a result one of the symptoms I have been suffering is crippling insomnia. I had been ferociously reading everything I could about sleep deprivation, when I stumbled across Bear, Lion or Wolf! OMG I felt like I had struck gold. Olivia connects exactly to all things sleep. What struck me most about Olivia's writing is that this book is sooooooooo easy to read. She hits the sweet spot. I LOVE, LOVE, LOVE Bear, Lion or Wolf. You will not be disappointed. And for the record, I am a Lion and by following the sound advice in the book for a Lion, my sleep has improved dramatically and in turn I feel the old Juls bouncing back.
June 19, 2022
Did I enjoy reading it?
It brought up some interesting points, but i found my eyes gliding at points.
Would I recomend it?
No.
Did it have a clear message and research to back it up?
Its message was clear and the research shown was related to the topic and used to back up points, however i dont feel like the use of statistics was needed as much.
Did it provide actionable steps/examples of how to solve the problem?
Each chapter has reflection questions at the end. Routine plans, food plans, and activities are provided for the various chronotypes.
Would I read it again?
No.
2/5
It brought up some interesting points, but i found my eyes gliding at points.
Would I recomend it?
No.
Did it have a clear message and research to back it up?
Its message was clear and the research shown was related to the topic and used to back up points, however i dont feel like the use of statistics was needed as much.
Did it provide actionable steps/examples of how to solve the problem?
Each chapter has reflection questions at the end. Routine plans, food plans, and activities are provided for the various chronotypes.
Would I read it again?
No.
2/5
October 9, 2023
Like many self help books this has some good understanding of the sleep types and is a helpful how to actionable framework it does require a strong foundational start in order to make use of the actionable work needed for better sleep. The specifics of each programme makes it less appealing. While I understand the need for consistency it doesn’t feel realistic, spontaneity be gone. If it’s a how to get better long term sleep you are after than this is the book for you and also seeking support to understand and engage new techniques. It’s a little to long for me.
April 28, 2022
Lots of tips for each sleep type but nothing especially new, routine wise, for anyone who's already been given medical advice. Olivia supports all her advice with single studies of "research" (unsure if peer reviewed) from a range of countries. A lot of dietary advice in later chapters of which medical support is hazy. Basically everyone should kick caffeine and blue light. Some interesting facts about sleep cycles.
July 21, 2022
An beginners easy to read book starts with a very general and basic summary of sleep, then had a couple of interesting chapters with possibly helpful sleeping hints, gets less interesting again by the end of the middle section. The novel felt very stereotypical in a potentially rude way and wouldn't be helpful if you've read any other sleeping content.
March 25, 2023
There was a lot of useful information that was backed up by science, but very little of it was new.
I did like that the author read the audiobook, and the section that laid out what ideal schedule for each chronotype was probably the most helpful part.
It pushed me to improve my sleep (even if it was using things I knew about or was half heartedly doing) and I am feeling better for it.
I did like that the author read the audiobook, and the section that laid out what ideal schedule for each chronotype was probably the most helpful part.
It pushed me to improve my sleep (even if it was using things I knew about or was half heartedly doing) and I am feeling better for it.
December 14, 2025
Niestety, książka nie jest uniwersalna - mam wrażenie, ze jest tylko dla osób, które pracują w systemie 9-17, wiele porad niestety nie jest możliwe do zrealizowania dla osoby pracującej na zmiany - a to często takie osoby zmagają się z problemami ze snem. Zaczerpnęłam z 2-3 rady, ale myślę, że byłaby to wiedza, którą znalazłabym w pierwszym lepszym wyszukiwaniu na google.
April 28, 2022
Enjoyed listening to this but I’m not sure I’ll implement many of Olivia’s suggestions. The presentation of research was interesting but there were many over laps between the suggestions for each chronotype leading to much repetition in the later chapters.
January 22, 2023
Interesting ideas to improve your bedtime routines. I feel if you committed to some of the routines or challenges you may benefit.
Other than that if you're looking for a quick fix, this book ain't it.
Other than that if you're looking for a quick fix, this book ain't it.
March 6, 2023
The association of personality types with different sleep characteristics made it feel like I was reading a glorified horoscope. An easy introduction to sleep types and gave me some things to think about, but it was very surface level
May 5, 2023
Not a groundbreaking book but, an informative one. i liked the suggestions of routines. I listened to the audio book and would have enjoyed having additional material for the lists/tests/questionnaires (it’s not convenient as an audiobook…)
September 12, 2023
3.5 stars. Good tips for people who truly have a problem and need to turn their sleep cycle inside out. Like the other reviewers say, not necessarily the most practical. However, I think some of these reviewers are just underestimating the power of will and motivation.
March 3, 2022
I liked the themes and tips in this book however I’d prefer other sleep books over this one.
April 21, 2022
Good basic introduction to sleep chronotypes for beginners. Quick and easy read but nothing too detailed.
June 25, 2022
TW: eating disorder
She talks candidly about her experience with anorexia
There's some interesting stuff in this but overall, I feel annoyed by this book.
She talks candidly about her experience with anorexia
There's some interesting stuff in this but overall, I feel annoyed by this book.
August 22, 2022
DNF. Wasn’t enjoying it/finding it helpful & it felt like a sales pitch
November 14, 2023
En wat hebben we bijgeleerd? Niet al te veel.
January 2, 2024
Veel nieuwe inzichten opgedaan. Fijn dat de auteur haar informatie onderbouwt met onderzoeken.
January 15, 2024
It’s a really good book for those who like to improve there life and any aspect of it. This book teaches techniques and rituals to get a good and healthy sleep in a easy and practical way.
Read
February 1, 2024This was fun, particularly the quiz in chapter 2, but I'm not sure how much the ideal sleep chronotype routines are backed by science.
August 27, 2025
Zou eigenlijk 2,5 sterren willen geven.
March 28, 2024
Cartea conține un concept ingenios de clasificare al oamenilor. O oarecare orientare spre interdisciplinaritate, pentru a dovedi conexiunea dintre somn și alte arii din viața noastră. Un punct de pornire bun, în cazul în care dorești să-ți reglezi programul de somn. (eu scriind asta la 12:55 noaptea) Sfaturi utile și pentru alte activități pe care dorești să le introduci în rutină.
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