Sleep Chronotype + Gene Food Diet Type

In a word, no. You can’t determine sleep chronotype from a quiz; chronotypes are determined by genetics. (R).

Research shows that chronotypes likely have a strong genetic component. Although multiple factors play a role, having a specific allele on the PER3 circadian clock gene has been tied to being a morning person. (R)

It has been suggested that variations in chronotype may date back to the hunter-gatherer era and served as a survival technique. The theory is that by taking turns sleeping, there would always be someone awake to keep watch around the clock.

We know that good sleep is optimal for health, yet the cause of sleep disturbance is still a mystery to most of us. Understanding genetic sleep traits can help create a sleep schedule and routine that works for you.

Emerging scientific research recognizes the validity of sleep chronotype, which is the science of our ideal bedtime. Sleep scientist Matthew Walker has been a vocal proponent of following sleep chronotypes for optimal sleep.

A sleep chronotype is your genetic propensity to sleep at a certain time of day and corresponds to your circadian rhythm. Natural variation exists amongst the human population, but generally, individuals are often separated into:

• Morning people (“larks”) who prefer going to bed and waking earlier
• Evening people (“owls”) who prefer a later bedtime and later rising time
• Intermediates (“hummingbirds”) who tend to stay in the middle

Emerging evidence suggests that certain chronotypes possess personality traits that depend on whether you’re a morning or evening person.

This came to light in a study that found an association between the extraverted personality factor and the PER3 clock gene. This gene is a major regulator of your circadian rhythm and determines how long you sleep. Researchers took this a step further to determine whether there is a link between chronotypes and personality characteristics.

In a study that assessed 2,492 individuals, extraversion, agreeableness, and conscientiousness were related to being an early riser, whereas being open to experiences and neuroticism were related to being a night owl.

Exercise has been prescribed as a non-pharmacological, low-cost treatment option for disturbed sleep. However, some researchers have raised concerns regarding the timing of exercise; finding that late-night exercise results in sleep-inhibiting conditions.

A study assessing 909 college students found that evening exercisers had later bedtimes, poorer sleep quality, and lower sleep efficiency compared to morning exercisers. They also reported greater daytime dysfunction compared to morning chronotypes.

Chronotype moderated the relationship between exercise timing and bedtime; with each minute delay in exercise timing, bedtime was delayed by 6.1 minutes in morning-types and only 3.6 minutes in evening-types.

So, if you’re an evening chronotype, it’s probably best to avoid exercising in the evening as this may worsen your functioning during the day.

This report is available with the Methylation Bundle (Health Intelligence), alongside the core reports included with your Gene Food DNA test. Current bundle pricing is shown above.

Like all our tests, the Sleep Chronotype report is a simple cheek swab test. A self-addressed return envelope is included with the test kit, as are detailed instructions for taking the test. The swab sample is sent to our CLIA-certified laboratory in Houston, where the sequencing occurs.