Sleep Habits of HSP and the Impact of Chronotypes

Sleep is crucial to our overall well-being, impacting our emotional, physical, and spiritual health. Understanding sleep patterns is particularly complex for the Highly Sensitive Person (HSP). As an HSP myself, finding restorative sleep in daily chaos has been a continuous struggle since I was a…, Highly Sensitive Child (HSC). The ticking sound of the clock’s second hand and the timer on the heater set to turn off an hour later — even the faint glow of the light my mother placed at the foot of the bed, thinking it would be reassuring in the pitch dark, became a source of disturbance, making it difficult for me to sleep.

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As a light sleeper, I had resigned to the idea, but I tried various methods to sleep for 6–7 hours without waking up like others. Some approaches proved effective, while others had the opposite effect, and I will discuss those later. Among them, what I found particularly helpful was understanding my chronotype. This post explores the sleep habits of HSP and the impact of chronotypes. By sharing this information, even those struggling with sleep deprivation can increase their moments of tranquility.

The Unique Sleep Challenges Faced by HSP

Highly Sensitive Person often face unique challenges when it comes to sleep due to their heightened sensitivity to stimuli. Here are some common factors that can pose challenges to the sleep of HSP:

Environmental Sensitivity

• Noise HSP may be more disturbed by ambient noise, even at low levels, making sleeping in environments with background sounds challenging.
• Light Bright lights or even subtle light sources in the sleeping environment can disrupt HSP.

Emotional Sensitivity

• Stress and Anxiety HSP may be more prone to stress and anxiety, and these emotional states can interfere with falling asleep and maintaining a restful sleep.
• Overthinking HSP often have active minds, and overthinking or excessive rumination can keep them awake at night.

Physical Sensitivity

• Temperature HSP may be more sensitive to temperature changes, finding it challenging to sleep if the room is too hot or too cold.
• Physical Discomfort Uncomfortable bedding, clothing, or sleeping positions can have a greater impact on HSP.

Sensory Overload

• Sensory Stimulation HSP may be overwhelmed by too much sensory input, making it difficult to relax and unwind before bedtime.

Sleep Routine Disruptions

• Changes in Routine Any disruptions to their regular sleep routine or environment can be more impactful for HSP, affecting their ability to fall asleep.

Dream Intensity

• Vivid Dreams HSP may experience more vivid and intense dreams, which can lead to waking up feeling less rested.

HSP and Chronotype

A chronotype refers to an individual’s natural inclination towards the times of day when they are most active or perform their best. It is the propensity to sleep at a particular time during 24 hours.

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For HSP, mismatched sleep schedules, especially when their natural chronotype conflicts with daily routines, can lead to difficulty falling asleep and waking up as desired. Understanding this and delving into the connection between HSP characteristics and the chronotype unveils insights into the intricate world of HSP sleep rituals, fostering a more tranquil nocturnal experience.

The Four Chronotypes

There are four primary chronotypes exist: Lion, Bear, Wolf, and Dolphin. What is your type? Here is the Chronotype Quiz. (Jump to Sleep Doctor)

Lions 15–20％

Lions, referred to as ‘morning types’, are early risers at 5 am and early bed-timers at 9 am. They peak their energy early in the morning and tend to be more productive in the first part of the day.

Lions can take advantage of their early energy peak and engage in productive tasks right after waking up. Maintaining a consistent early bedtime and aiming for 7–9 hours of sleep is also beneficial.

Bears 50％

Bears, the ‘day types’, follow the solar cycle. They wake up in the morning at 7 am and go to sleep at night at 11 pm, often having their peak energy around noon; the most productive time can be 10 am to 2 pm. This chronotype represents the largest portion of the population.

Bears can make the most of their energy peak around noon by tackling challenging tasks during that time. Aligning their sleep schedule with the solar cycle is advised for optimal rest.

Wolves 15–20％

Wolves or ‘evening types’ are late risers at 9 am and late sleepers at 12 am. They have their peak energy during the evening hours and are often most productive later in the day.

Wolves can schedule high-intensity tasks for the evening, leveraging their energy peak. Embracing their natural tendency for later bedtimes is encouraged as long as they still ensure adequate sleep.

Dolphins 10％

Dolphins, the ‘insomniac types’, have a non-regular sleep pattern. They may have trouble falling asleep and often wake up feeling unrefreshed, half-sleeping, and half-awaking, resulting in fluctuating energy levels throughout the day.

With their irregular sleep pattern, Dolphins may find it helpful to stick to a strict sleep schedule, even if they don’t feel tired at their designated bedtime. Incorporating regular morning exercise can aid in regulating their sleep-wake cycle, leading to more consistent energy levels throughout the day.

Personal Experience of Sleepless

Now, let me share my experience as a light sleeper. According to the chronotype test, I fall into the Dolphin type, which is said to make up about 10% of the population. With HSP being estimated at 15–20%, it became clear why I struggle to sleep…!

Except for times when I’m very unwell, such as having a high fever, I don’t get satisfactory sleep most days throughout the year. As mentioned earlier, I still wake up due to sounds and lights. Additionally, when sharing a room during travels, the slightest movement of air or turning over wakes me up, making me constantly sleep-deprived, even during enjoyable times.

Photo by Zach Lucero on Unsplash

The most challenging period was after my son was born. In Japan, it’s common for parents and children to sleep together, and we shared one bed. I was constantly worried about accidentally squishing him. Even the slightest movement or sound from my son would awaken me, leaving me in a state of insomnia. However, in my early 30s, I still had the stamina to manage. It wasn’t until my mid-30s that I couldn’t sustain myself with 2–3 hours of sleep, and I started experiencing depressive symptoms, prompting me to address the issue of sleep deprivation seriously.

Dolphin Type and HSP

Knowing my chronotype has been enlightening, especially recognizing that I am naturally not inclined to sleep deep. Before understanding this, I forced myself to go to bed and tried to keep closing my eyes around 10 pm, even if I wasn’t very sleepy, thinking that getting more rest would compensate for not sleeping deeply. However, as a Dolphin type, stretching my legs and back and going to bed at around 11 pm allowed me to fall asleep and experience deep sleep shortly after. I wake up earlier than my alarm, having slept for nearly 7 hours.

However, whether it’s unique to being an HSP or not, I vividly remember my dreams, and it’s often unclear whether I’m in a dream or reality, so I don’t wake up feeling refreshed every day. I’ve come to accept that my mind remains active even during sleep. Additionally, taking short naps or relaxation breaks within 20 minutes seems beneficial for Dolphin types, so I incorporate these into my routine.

Tips for Managing Sleep as an HSP

Considering your own chronotype and sleep habits, how does it align? I will share tips on improving sleep quality for HSP, discussing what has been effective for me and what has proven counterproductive.

Creating an Effective Sleep Routine for HSP

Calming Activities:

• Reading a book
• Meditating
• Writing in a journal
• Engaging in gentle stretching exercises

Screen Avoidance: Avoid bright screens from electronics at least one hour before bedtime to prevent interference with melatonin production.

Consistent Sleep-Wake Schedule: Maintain a consistent sleep and wake time, even on weekends, to regulate the body’s internal clock.

Prioritize Sleep Quality: Emphasize not just the quantity but also the quality of sleep.

Optimal Sleep Environment:

• Invest in a comfortable mattress.
• Use blackout curtains to block external light.
• Consider a white noise machine to drown out disruptive sounds

Minimize Distractions: Create a sleep environment that is removed from distractions and interruptions.

Adaptability and Adjustment: Remember that refining and adjusting your sleep routine over time is okay based on what works best for you.

My Sleep Journey

Positive Practices, Ongoing:

• Using earplugs and an eye mask
• Adopting the Military’s sleep method
• Recalling the comforting voices of my mother and friends
• Light stretching and staying hydrated.
• Using a thoroughly comfortable pillow
• Pre-sleep ritual: Sitting in bed and sketching or writing with a pencil for about 30 minutes without specific goals

Photo by Iana Dmytrenko on Unsplash

Ineffective Practices:

• Melatonin intake: While it ensures sleep, it results in lingering fatigue and grogginess the next day.
• Alcohol consumption: One glass is fine for sleep induction, but consuming more can lead to waking up in the middle of the night or awakening when the alcohol wears off.
• Writing down thoughts before bedtime: While it helps others organize their thoughts for better sleep, it makes more ideas come up and has no positive effect on me.

Additionally, reading a book for a Highly Sensitive Child before bedtime can lead to excitement or potential dreaming about the story. My mother said this, and I strongly agree, as a previous HSC.

Seeking Professional Guidance

While these guidelines can help HSP understand their chronotypes and adjust sleep habits for optimal benefits, it’s essential to acknowledge that sleep patterns can be complex and multifaceted, influenced by factors beyond chronotypes. If your sleep issues persist despite your best efforts, it may be beneficial to consult with a professional.

Sleep specialists or therapists can provide a more personalized approach to addressing specific sleep issues. With their deep understanding of sleep mechanics, they can offer tailored strategies, therapies, and treatments to help you establish healthy sleep patterns. They consider all aspects of your lifestyle, health conditions, and unique sensitivity levels, making them an invaluable resource for HSP struggling with sleep issues. Remember, prioritizing sleep is an act of self-care, and seeking professional help, if necessary, is a step towards improved health and well-being.

Conclusion

For Highly Sensitive individuals, sleep is more than a break; Achieving a peaceful night’s sleep as an HSP involves self-discovery amid trial and error. It’s about learning that rest is a vital aspect of life. The key lesson is profound yet simple.

In a world that can be unsettling, nighttime provides an opportunity to refresh, reset, and reconnect with the core of sensitivity and vitality. it’s an inviting embrace, urging them to explore their dreams and embrace their unique sensitivity.

Prioritize Serenity, Not Just Sleep.

References

Breus, M., Ph.D (2024, January 24). Take the Chronotype Quiz. Sleep Doctor. Retrieved January 24, 2024, from https://sleepdoctor.com/sleep-quizzes/chronotype-quiz/

Pacheco, D., & Rehman, A., MD (2023, November 16). Chronotypes. Retrieved January 24, 2024, from https://www.sleepfoundation.org/how-sleep-works/chronotypes#:~:text=Chronotype%20is%20the%20natural%20inclination,bird%20versus%20a%20night%20owl

Breus, M. J., Ph.D. (2021, April 10). The Four Chronotypes: Which One Are You? Retrieved January 24, 2024, from https://www.psychologytoday.com/us/blog/sleep-newzzz/202104/the-four-chronotypes-which-one-are-you

Gupta , S. (2023, May 12). The Military Sleep Method: Benefits and How It Works. Verywell Mind. Retrieved January 24, 2024, from https://www.verywellmind.com/military-sleep-method-7111161