Are you a lark or an owl?
Five questions from the validated reduced Morningness-Eveningness Questionnaire (rMEQ) - the short form sleep scientists use. Find your chronotype: your body's natural timing for sleep, energy, and focus.
Free access to the Chronotype Quiz.
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Method & sources
These five questions are the reduced Morningness-Eveningness Questionnaire (rMEQ), a validated short form of the Horne-Ostberg MEQ. Your answers sum to a score from 4 to 25: 4-11 indicates an evening type, 12-17 intermediate, and 18-25 a morning type.
- Horne JA, Östberg O. A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. Int J Chronobiol. 1976;4(2):97–110.
- Adan A, Almirall H. Horne & Östberg morningness-eveningness questionnaire: A reduced scale (rMEQ). Personality and Individual Differences. 1991;12(3):241–253.
- Roenneberg T, Wirz-Justice A, Merrow M. Life between clocks: daily temporal patterns of human chronotypes (Munich ChronoType Questionnaire). J Biol Rhythms. 2003;18(1):80–90.
- Sleep Foundation. Chronotypes - consumer overview of morningness/eveningness.
What a chronotype is.
Your chronotype is your body's natural preference for when to sleep and when to be alert, set largely by your internal circadian clock. Some people are genuine morning larks, some are night owls, and most sit in between. It is partly genetic, and pushing hard against it - like an owl forced into 6am starts - is what researchers call "social jet lag."
This quiz is the reduced Morningness-Eveningness Questionnaire (rMEQ), a five-item short form validated against the full 19-item Horne-Ostberg scale and against actual sleep timing. Your answers add up to a score between 4 and 25, which places you in the evening, intermediate, or morning range. There are no better or worse answers - knowing your tendency just helps you plan your day with your rhythm instead of against it.
Your type can change with age
Chronotype is not fixed for life. It tends to drift later through the teen years (lateness peaks around age 19–20), then gradually earlier through adulthood and into older age. So an owl at 20 may well become more of a lark at 50 - retake the quiz every few years.
Using your result
A morning type often does focused work best early; an evening type may not hit their stride until afternoon. Neither is a problem. If your schedule clashes with your type, small, consistent shifts - morning light and a steady bedtime - tend to help far more than big sudden changes.
What this quiz isn't
It's a preference self-check, not a diagnosis of any sleep condition. If you regularly can't sleep when you need to, or feel exhausted no matter your schedule, that's worth raising with a doctor.