Morning type or evening type?
Answer 19 questions to find your chronotype, a suggested sleep window and practical tips for focus, training and winding down.
Each bar is 8 hours. The lime line marks 1am: a 2024 Stanford study of almost 74,000 adults linked being awake after 1am with poorer mental health, in morning and evening types alike.
What this is
This questionnaire is the Morningness-Eveningness Questionnaire (MEQ), published by Horne and Östberg in 1976. Sleep researchers have used it for decades to measure whether someone leans towards being an early bird, a night owl or somewhere in between.
Why chronotypes exist
Different chronotypes are normal biological variation. One explanation is the sentinel hypothesis: in early human groups, a mix of early risers and late sleepers meant someone was usually awake to keep watch.
What it means for you
Your chronotype affects when you feel sharpest, when you train best and when your body wants to sleep. Knowing it helps you plan your day around your biology.
Answer for your ideal day
Base each answer on what you would choose if your schedule were entirely your own. One question at a time, and you can go back.
These results are guidance. Aim for 7.5 to 8.5 hours of sleep. If you have a medical condition, persistent insomnia or a sleep disorder, speak with a doctor. Scores run from 16 to 86; a higher score means you lean more towards mornings.