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Night toolkit / 03

Chronotype self-check

Larks, owls, and everyone in between: your body clock has a natural setting, and fighting it costs sleep. Eight quick questions place you on the morning-evening spectrum and turn it into schedule tactics you can use this week. Answers never leave your browser.

  1. 1.On a completely free day, with no alarm and no plans, when do you naturally wake up?
  2. 2.How do the first 30 minutes after waking usually feel?
  3. 3.When does your mind feel sharpest for hard, focused work?
  4. 4.If you could exercise at any time you liked, when would you choose?
  5. 5.It is 21:30 on a normal weeknight. How do you feel?
  6. 6.Compared with workdays, how much later do you sleep and wake on free weekends?

    A large weekend shift suggests your weekday schedule fights your natural timing.

  7. 7.You must sit a demanding exam. Which start time would you pick for your best performance?
  8. 8.How hard is an occasional 06:00 start for you?
0 of 8 answered

Sources

  1. A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms International Journal of Chronobiology (Horne JA, Ostberg O), 1976Concept citation only: this self-check uses original items, not the MEQ.
  2. Epidemiology of the human circadian clock Sleep Medicine Reviews (Roenneberg T, Kuehnle T, Juda M et al), 2007Chronotype distribution and social jetlag research.
  3. Circadian rhythms and shift work CDC / NIOSH training for nurses on shift work and long work hours

Last reviewed: 2026-07-16

Use your result

Whatever your timing, the two levers that move it are light and caffeine. Plan a cycle-friendly bedtime, then check what your afternoon coffee is really doing.

Sleep window plannerCaffeine curve