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WHAT THIS IS ABOUT: This questionnaire is based on the Morningness–Eveningness Questionnaire (MEQ), first developed in the 1970s by researchers Horne and Östberg. It has been used for decades in sleep science to identify whether someone naturally leans toward being an early bird, a night owl, or somewhere in between. The MEQ has been validated in many studies and is still widely used to explore sleep timing, performance peaks, and circadian health.

WHY CHRONOTYPES EXIST: Different chronotypes are not flaws in biology. They are thought to be an evolutionary feature. Anthropologists call this the sentinel hypothesis: in early human groups, it was safer if not everyone slept at once. A mix of early risers and late sleepers meant someone was always awake to keep watch. Today, that same diversity shows up in the natural variation of when we feel alert, hungry, or ready to sleep.

WHAT THIS MEAN FOR YOU: Your chronotype influences more than bedtime. It shapes the hours you feel sharpest at work, the best times to train, and when your body most wants to wind down. This quiz helps you spot where you sit on that spectrum so you can better align your daily rhythm with your biology.

Answer 19 quick questions. See your type, suggested bed and wake times, and practical tips.

1. What time would you get up if you were entirely free to plan your day?
2. What time would you go to bed if you were entirely free to plan your evening?
3. If there is a specific time at which you have to get up, how dependent are you on an alarm?
4. How easy do you find it to get up in the morning?
5. How alert do you feel during the first half-hour after you wake?
6. How hungry do you feel during the first half-hour after you wake?
7. During the first half-hour after you wake, how tired do you feel?
8. If you have no commitments the next day, what time would you go to bed compared to usual?
9. One hour exercise at 7:00 to 8:00 AM. How would you perform?
10. At what time of day do you feel tired from need for sleep?
11. You want peak performance for a 2-hour test. Which time would you choose?
12. If you got into bed at 11:00 PM, how tired would you be?
13. You went to bed several hours later than usual. No need to get up at any time. What would you do?
14. You must remain awake 4:00 to 6:00 AM for a night watch. No commitments the next day. Which suits you best?
15. You have to do two hours of hard physical work. Which time would you choose?
16. One hour hard exercise at 10:00 to 11:00 PM. How well would you perform?
17. Suppose you can choose a five hour workday. Which five consecutive hours?
18. At what time of day do you reach your feeling-best peak?
19. One hears about morning and evening types. Which do you consider yourself?

These schedules are guidance. Aim for 7.5 to 8.5 hours sleep. If you have a medical condition or insomnia, speak with a clinician.