Feel like you’re somewhere in the middle of being a Night Owl and being a Morning Lark? Don’t worry, you’re not lost, you might be under the Hummingbird sleep chronotype!
Hummingbirds make up most of the population. This sleep chronotype is flexible and can perform well in both morning and evening.
Does it sound more like you?
In this guide, we’re looking into everything you need to know about the Hummingbird, from its ideal daily routine to its perfect sleep schedule.
Jump to a section below or continue reading to discover what it’s like to live as a Hummingbird.
Jump to a section:
- Understanding the Hummingbird Chronotype
- Ideal Daily Schedule For Hummingbirds
- Daily Peak Energy Patterns
- Best Hummingbird Chronotype Sleep Schedule
- Health & Fitness as a Hummingbird
- Hummingbirds & Relationships
- Comparing Hummingbirds to Night Owls & Morning Larks
- Common Misconceptions About Hummingbirds
What is a Hummingbird?
The Hummingbird is one of the three bird sleep chronotypes, often regarded as the “default” or most common chronotype, with the majority of the population falling into this category.
You’re likely familiar with the four mammalian sleep chronotypes: Lion, Bear, Wolf, and Dolphin. The bird chronotypes serve as their counterparts:
- Morning Lark
- Night Owl
- Hummingbird
Although the Dolphin doesn’t have a bird equivalent, the rest pair up accordingly: the Wolf aligns with the Night Owl, the Lion matches the Morning Lark, and the Bear pairs with the Hummingbird.
While the Night Owl leans toward eveningness and the Morning Lark toward morningness, the Hummingbird typically lands in the middle with individual tendencies that may vary, with some leaning slightly toward either eveningness or morningness.
Hummingbirds are generally energetic and active throughout the day. They thrive with an early start, aligning well with the typical 9 to 5 schedule, and often experience their peak productivity around midday.
Understanding the Hummingbird Chronotype
The Hummingbird is an intermediate sleep chronotype, striking a harmonious balance between the extremes of morning and evening preferences. Individuals with this chronotype maintain steady energy levels throughout the day, making them one of the most adaptable and well-suited to modern routines.
Hummingbirds naturally align with the rhythm of the sun. They tend to wake up as the sun rises, feeling refreshed and ready to start the day. Similarly, their energy begins to taper off as dusk approaches, signaling that it’s time to wind down. This alignment with the natural day-night cycle enables Hummingbirds to blend seamlessly into standard work and social schedules.
What makes the Hummingbird so unique is its versatility. Unlike Morning Larks, who excel early in the day but struggle in the evening, or Night Owls, who thrive after dark but lag in the morning, Hummingbirds can adjust more easily to different time demands. Whether it’s an early meeting or a late social event, they are generally capable of adapting without significant disruption to their overall sleep pattern.
This balance also lends itself to improved productivity and focus during the typical 9 to 5 workday. Hummingbirds often experience peak performance in the late morning or early afternoon, making them efficient and reliable contributors in both personal and professional settings.
Because of their natural alignment with the sun and their ability to maintain stable energy, Hummingbirds are often viewed as one of the most well-rounded chronotypes, capable of thriving in diverse environments.
Key Traits of Hummingbirds
Hummingbirds operate on steady, predictable routines. Similar to the Bear sleep chronotype, their natural schedule aligns closely with the standard 9 to 5 workday seen in many workplaces and schools.
Here are a few key traits of Hummingbirds:
- Hummingbirds need time to ease into the day, preferring a relaxed start to their morning routine.
- A full eight hours of uninterrupted sleep is essential for Hummingbirds to feel truly refreshed and energised.
- Their energy levels align well with a typical 9 to 5 schedule, making Hummingbirds a natural fit for traditional work hours.
Does a Hummingbird Sound Like You?
If you easily adapt to the typical 9 to 5 schedule and don’t mind whether you’re with early risers or night owls, you might be a Hummingbird.
Hummingbirds naturally align with the cycle of the sun, and your daily habits reflect this rhythm. Here’s what it looks like:
- Peak Productivity in the Late Morning: Tasks that require focus and creativity come most easily during the late morning hours.
- Afternoon Energy Dip: You may notice a drop in energy around the early afternoon, often feeling a bit sluggish.
- Consistent Rhythm: You thrive on a set sleep-wake schedule. Sudden changes can throw off your energy and mood.
- Wind Down at Sunset: As the day winds down, so do you. Calm activities like reading or meditating help you relax and prepare for a restful sleep.
If this sounds like you, it’s likely that you embody the balanced and adaptable traits of a Hummingbird.
Ideal Daily Schedule For Hummingbirds
For Hummingbirds, maintaining a steady rhythm throughout the day is key. Their ideal schedule naturally aligns with the sun’s cycle, making it simple to map out and follow.
Here’s an ideal daily routine for a Hummingbird, designed to match their energy peaks and lulls:
Wake Up Time: 6:30 AM to 7:00 AM
Start your day with a gentle activity to ease into wakefulness. This could be something like yoga, stretching, or a light walk. These low-impact activities help you wake up gradually, without feeling rushed or stressed.
Productive Hours: 8:30 AM to 11:30 AM
This is when you’re at your peak. Dive into your most demanding tasks, whether they require mental focus, creativity, or problem-solving. During these hours, you’re likely to feel sharp and energised, ready to tackle the day’s challenges.
Low Energy Phase: 3:00 PM to 6:00 PM
As the day progresses, your energy starts to dip. To counter this, step outside for some fresh air, or engage in light to moderate exercise like a walk or a quick workout. This can help recharge your energy, so you’re ready for the evening ahead.
Bedtime Routine: 6:00 PM to 9:00 PM
Evenings are for winding down. Whether you’re enjoying dinner, spending time with friends or family, or engaging in a relaxing hobby, this is your time to decompress. It’s important to create a calm environment to transition smoothly into sleep.
Lights Out: 10:00 PM
Hummingbirds thrive on a solid 8 hours of sleep. To feel refreshed and energised the next day, it’s important to go to bed around 10:00 PM. This aligns with your body’s natural rhythm and ensures you wake up feeling rested and ready to start the day.
Daily Peak Energy Patterns
Hummingbirds typically experience two peak productivity windows throughout the day. During these moments, a Hummingbird is most focused and alert.
- 8:30 AM to 11:30 AM: A Hummingbird’s focus and energy are at their best this time. This is when they should dive into their most demanding tasks and creative projects.
- 1:30 PM to 3:30 PM: During this second peak, a Hummingbird’s mind is sharp and able to tackle more complex tasks. This window is best used for meetings, problem-solving, or collaborative efforts.
These two windows allow Hummingbirds to make the most of their natural energy peaks, ensuring they complete high-priority tasks and engage in focused, collaborative work while staying productive and balanced throughout the day.
Tips for the Morning as a Hummingbird
Mid-mornings are the perfect time for Hummingbirds to tackle tasks that demand focus, creativity, and problem-solving. But to make the most out of this burst of energy, it’s helpful for Hummingbirds to begin their day with a clear plan. Taking a few minutes to outline high-priority tasks ensures they can dive straight into their most important work during their peak productivity hours.
Here are some additional tips for a Hummingbird’s successful morning:
- Start with Gentle Movement: Beginning the day with light activities like stretching or a short walk helps a Hummingbird increase energy and improve mental clarity.
- Fuel with a Protein-Packed Breakfast: A nourishing breakfast rich in protein provides the necessary energy and focus to tackle tasks efficiently in the morning.
- Minimise Distractions: A well-lit, tidy workspace free from interruptions allows a Hummingbird to stay focused and productive during their peak morning hours.
Tips for the Evening as a Hummingbird
Evenings are just as crucial for Hummingbirds to recharge after a busy day. A peaceful and consistent bedtime routine helps them wind down and stay in sync with their natural sleep-wake rhythm, making it easier to drift off into a restful sleep.
To enhance their sleep quality, Hummingbirds can follow these tips:
- Opt for a Light, Easy-to-Digest Dinner: Eating dinner around 6 PM and choosing easily digestible foods ensures that the body isn’t overly active in digestion before sleep.
- Avoid Late-Afternoon Stimulants: Hummingbirds should steer clear of caffeine and other stimulants later in the day to make falling asleep smoother.
- Incorporate Relaxing Evening Activities: Gentle activities like reading, meditation, or a warm bath help signal to the body that it’s time to wind down and prepare for restful sleep.
- Create a Sleep-Friendly Environment: Hummingbirds thrive in a cool, quiet setting. Adding blackout curtains or using a white noise machine can help create a more peaceful, restful environment.
Maximising Productivity as a Hummingbird
An organised workspace is crucial for Hummingbirds to maintain focus and efficiency. A clean, well-lit environment with minimal distractions sets the ideal stage for productivity, particularly during their most energetic hours.
To maximise their output, Hummingbirds benefit from aligning their tasks with their natural energy flow. They should tackle their most challenging work early in the day when their focus and energy are at their peak, leaving less demanding tasks for the afternoon.
However, a neat workspace and thoughtful scheduling aren’t the only things that help boost a Hummingbird’s productivity. Here are some additional strategies:
- Take Short Breaks: Non-stop work can be counterproductive. Hummingbirds should schedule brief breaks throughout the day, whether for a brisk walk, stretching, or a few moments of deep breathing, to maintain energy levels and avoid burnout.
- Leverage Productivity Tools: To further enhance an organised workspace, Hummingbirds can use task management apps or time-blocking tools to stay on track. Breaking tasks into smaller, actionable steps helps sustain momentum and ensures steady progress throughout the day.
Best Hummingbird Chronotype Sleep Schedule
A good night’s sleep is key for Hummingbirds to feel energised and ready to take on the day. Luckily, since their natural rhythm matches the sun’s cycle, they’re pretty much set for a solid sleep schedule.
For Hummingbirds, here’s what an ideal sleep routine looks like:
- Bedtime: 10:30 PM
- Wake Up: 6:30 AM
This schedule gives Hummingbirds a full 8 hours of sleep, keeping everything in sync with their natural rhythm. Getting to bed by 10:30 PM gives them enough time to wind down and recharge for the next day.
Meanwhile, waking up at 6:30 AM means Hummingbirds can start the day on a consistent note, giving them time to plan and ease into their morning before hitting their peak productivity hours between 8:30 AM and 11:30 AM.
Health & Fitness as a Hummingbird
For Hummingbirds, reaching health and fitness goals comes down to maintaining a steady routine. Their natural rhythm works well with the standard daily schedule, making it easier to plan meals, workouts, and rest.
When’s the Best Time to Exercise as a Hummingbird?
For Hummingbirds, their exercise routine should match their natural energy highs. That way, workouts feel refreshing, not draining.
They’ve got a couple of good time slots during the day to squeeze in some exercise. Whether it’s a morning walk or an afternoon strength workout, here’s how it might look:
- Morning Walk (6:30 AM): Start the day with a light walk or stretch to get the body moving and set a good vibe for the rest of the day.
- Strength Training (11 AM): Mid-morning is perfect for hitting the weights or doing any strength-focused workouts when energy is still high.
- Evening Yoga (6 PM to 8 PM): A calming yoga session is great for Hummingbirds to relax, stretch out, and ease into a good night’s sleep.
Dietary Tips to Support Your Daily Rhythm
Aligning meals with natural energy dips and peaks helps keep a Hummingbird productive and feeling good throughout the day.
While everyone has their own eating habits, here’s a simple meal guide that works well for the Hummingbird sleep type:
Breakfast (6:30 AM to 7 AM):
Hummingbirds tend to wake up ready to go, so they’ll need more than just a light bite. A solid, protein-packed breakfast is key to getting the day started with lasting energy. Think eggs, oats, or a protein smoothie to fuel your morning.
Some breakfast ideas for Hummingbirds:
- Scrambled eggs
- Greek yogurt with fruit
- Smoothie with nuts and seeds
- Whole grain toast with avocado
Mid-Morning Snack (9 AM):
Waiting until late to grab a coffee isn’t for everyone, but for Hummingbirds, it helps keep their energy up for longer. If they hold off on coffee or tea until mid-morning, they can avoid that dreaded afternoon crash. It’s all about playing it cool with caffeine.
Lunch (12 PM):
By noon, it’s time for lunch to keep the momentum going. Since energy can dip after eating, Hummingbirds should stick to a balanced meal with lean protein, healthy fats, and complex carbs. This keeps them going without weighing them down.
Great lunch ideas for Hummingbirds:
- Grilled chicken with quinoa and veggies
- Tuna salad with avocado and leafy greens
- A bowl of roasted vegetables and chickpeas
Afternoon Snack (3 PM):
If energy starts to dip late in the afternoon, a quick snack can work wonders. Choose something easy to digest that gives a boost until dinner.
Snack ideas for Hummingbirds:
- A handful of almonds
- Sliced apple with peanut butter
- Greek yogurt with berries
Dinner (6 PM to 7 PM):
Hummingbirds benefit from a lighter, easily digestible dinner that’s rich in protein and veggies. Think grilled fish or tofu with steamed veggies and a small serving of whole grains. It’s all about keeping it balanced without loading up on anything too heavy, so you’re ready for a restful sleep later on.
What works well for dinner:
- Grilled fish or tofu with a side of vegetables
- Light pasta with tomato sauce and a side salad
- Rice and grilled veggies with a protein of choice
Ideal Fasting Times as a Hummingbird
For a Hummingbird sleep chronotype, waking up at 6:30 AM and going to bed around 10:30 PM, a solid fasting window might look like this:
- Start your eating window: Around 8:00 AM
- Stop eating: Around 6:00 PM
This gives them about a 14-hour fasting window, which fits well with intermittent fasting guidelines.
This schedule can offer a bunch of benefits. During the fasting period, the body gets a chance to shift focus from digestion to cellular repair and regeneration. Things like autophagy (which is when your cells clean out and recycle damaged parts) are boosted when they are not eating.
Fasting also helps with hormone regulation. It keeps hormones like insulin and growth hormone in check, which can support better blood sugar control and even help with weight management for Hummingbirds.
Hummingbirds & Relationships
Hummingbirds are generally pretty easy going when it comes to interacting with others, whether it’s at work, in friendships, or in relationships. Their routine is steady, and they thrive on balance and structure. But just like with anyone, their natural energy rhythms can either vibe well with other chronotypes or create some differences.
When it comes to connecting with others, understanding how a Hummingbird’s schedule aligns with others can make a big difference. For instance, they’ll likely get along smoothly with Morning Larks who share a love for early mornings. But they might need a little flexibility when hanging out with Night Owls, who are more of a late-night crowd.
Compatibility With Other Chronotypes
The Hummingbird chronotype, with its flexible schedule and ability to adapt between morning and evening energy peaks, makes it a versatile companion. However, compatibility with other chronotypes can still vary depending on the dynamics of their routines and preferences. Here’s how Hummingbirds pair up with different chronotypes:
Hummingbird, Lion, & Morning Lark
Hummingbirds, Lions, and Morning Larks share a love for productivity and discipline, particularly during the earlier parts of the day. Lions and Morning Larks, with their focused and driven nature, often find a natural rhythm with Hummingbirds, who can match their morning energy while also adapting to slightly later activities. This compatibility creates collaboration and a sense of balance, making them effective partners in both personal and professional settings.
Hummingbird & Bear
Hummingbirds and Bears often align well because of their shared middle-ground tendencies. Bears are active during typical daylight hours, which complements the Hummingbird’s adaptable nature. Both can enjoy daytime activities and maintain a harmonious rhythm.
Hummingbird, Wolf, & Night Owl
The dynamic between Hummingbirds, Night Owls, and Wolves can be intriguing but challenging. Wolves and Night Owls prefer late afternoons and evenings, often hitting their peak productivity when Hummingbirds are winding down. While Hummingbirds can occasionally stay up to accommodate a Wolf’s or a Night Owl’s nocturnal habits, prolonged late-night activities may leave them feeling drained. Mutual understanding and scheduling shared activities during mid-afternoon or early evening can help bridge the gap between these two chronotypes.
Hummingbird & Dolphin
Hummingbirds and Dolphins can complement each other well, as Dolphins often appreciate the Hummingbird’s ability to bring structure and predictability to their irregular patterns. While Dolphins may struggle with consistency due to their light and erratic sleep, Hummingbirds’ flexible approach can offer a calming influence. By supporting each other’s needs, these two chronotypes can form a mutually beneficial relationship.
Comparing Hummingbirds to Night Owls & Morning Larks
When it comes to sleep habits, Hummingbirds and Morning Larks have a lot in common. Both thrive in the mornings and tend to get a head start on the day with energy and focus.
They’re both natural early risers, which makes mornings the perfect time for them to get things done, whether it’s tackling a big project, exercising, or getting ahead on work.
The shared preference for an early start helps them sync up when it comes to daily routines, making it easier to share activities or goals, especially in the morning hours.
On the flip side, Hummingbirds and Night Owls couldn’t be more different. While a Hummingbird starts winding down as the sun sets, getting ready for a good night’s rest, the Night Owl’s energy is just beginning to pick up.
Night Owls come alive in the late hours, whether it’s for socialising, working, or pursuing personal projects.
This stark contrast in energy levels can sometimes make it tough for these two chronotypes to connect, as their schedules are out of sync, and their peak hours don’t overlap.
Here’s how that comparison looks like:
Hummingbird vs Night Owls
Hummingbirds and Night Owls operate on completely different timelines. While Hummingbirds thrive in sync with the sun, Night Owls hit their stride long after dusk. This natural mismatch in rhythms can make it tricky for them to find common ground when planning shared activities.
| Feature | Hummingbird | Night Owl |
| Wake Up Time | 6:30 AM | 8:30 AM – 9:30 AM |
| Bedtime | 10:30 PM | 12:30 AM |
| Peak Productivity | Mid-morning | Late evening/night |
| Challenges | Afternoon slumps | Difficulty waking up early, daytime focus |
Hummingbird vs Morning Larks
Hummingbirds and Morning Larks make a great pair thanks to their overlapping schedules. With Hummingbirds embracing a steady rhythm that’s neither too early nor too late, they effortlessly complement the Morning Lark’s early-to-rise lifestyle.
| Feature | Hummingbird | Morning Lark |
| Wake Up Time | 6:30 AM | 5:30 AM |
| Bedtime | 10:30 PM | 9:30 PM |
| Peak Productivity | Mid-morning | Early morning |
| Challenges | Afternoon slumps | Difficulty staying up late |
Common Misconceptions About Hummingbirds
The Hummingbird sleep chronotype is often celebrated for its balanced approach to energy and activity throughout the day. Sitting comfortably between the extremes of Morning Larks and Night Owls, Hummingbirds thrive on a steady rhythm that allows them to adapt to various schedules.
However, like all chronotypes, Hummingbirds are often misunderstood. From assumptions about their creativity to misconceptions about their energy levels, these myths overlook the nuances of this adaptable and productive sleep type. Let’s dive into some common misconceptions about Hummingbirds and set the record straight.
“They are always ‘morning people’”
While Hummingbirds often wake up early, this doesn’t automatically make them high-energy morning people like Morning Larks. They may still need a little time to shake off grogginess, sip their coffee, and ease into productivity.
“They are always energetic throughout the day”
Hummingbirds are known for their steady energy, but they aren’t immune to the natural ebbs and flows of energy levels. Despite maintaining good productivity throughout the day, they might encounter a slump in the late afternoon or early evening. This dip is a normal part of their rhythm and often signals the need for a brief pause or lighter tasks before winding down.
“They are not creative”
Creativity isn’t tied to a specific chronotype, it’s a universal human trait that can flourish at any hour. Hummingbirds are just as capable of tapping into their creative side as any other chronotype. Whether it’s brainstorming ideas during their late-morning peak or finding inspiration in the calm of the evening, Hummingbirds can think outside the box just as easily as their peers.
Are You Still a Hummingbird?
Your sleep chronotype isn’t permanent; it can change as you move through different phases of life. Factors like work schedules, lifestyle shifts, and overall health can all influence your sleep patterns and energy rhythms.
If you’re curious whether you still align with the Hummingbird chronotype, the following assessments can help you determine if your sleep patterns have stayed the same or evolved:
- Morning-Eveningness Questionnaire (MEQ): This assessment helps determine whether you’re naturally more alert and energetic in the morning or the evening. By asking questions about your sleep preferences, wake-up times, and daily habits, the MEQ provides a clear understanding of your dominant chronotype.
- Munich ChronoType Questionnaire (MCTQ): Unlike the MEQ, which focuses on preferences, the MCTQ examines your actual sleep and wake times to provide deeper insights into how your current schedule aligns with your internal biological clock.
Conclusion
If you’ve ever felt like you’re stuck in the middle between Morning Larks and Night Owls, chances are you’re a Hummingbird, and that’s not a bad place to be. With your natural adaptability, steady energy, and ability to align with the sun’s rhythm, you’ve got the best of both worlds.
From thriving in a 9 to 5 schedule to staying productive during midday peaks, your balanced chronotype is perfectly suited to modern life. And with a little effort to stick to a consistent routine, prioritise quality sleep, and listen to your body’s needs, you can make the most of your Hummingbird lifestyle.