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Sleep Tests Online Composite Scale of Morningness (CSM)

Free and anonymous screening tests

Other tests:
Chronotype & Rhythms Sleep Quality Insomnia & Problems Daytime Sleepiness Thoughts & Worry Habits & Hygiene

The test presented here is based on the Composite Scale of Morningness (CSM) — a questionnaire for determining chronotype. It combines the most significant items on morning and evening type along with diurnal type scales. The factor analysis covers three themes: morning affect, morning alertness, and evening preference.

The test is designed for self-administration and takes about 3–5 minutes to complete. The result is not a medical diagnosis and does not replace consultation with a specialist.

Insomnia, anxiety, and depression are often intertwined in practice and can reinforce one another. If you're more concerned with anxiety, tension, or worry, our anxiety test may help. If sadness, loss of interest, or low energy concern you more, our depression test may help.

Online Test

Instructions:

For each item, select the response that best describes you.

1. Thinking purely about your natural "feeling best" rhythm, what time would you get up if you were entirely free to plan your day?

2. Thinking purely about your natural "feeling best" rhythm, what time would you go to bed if you were entirely free to plan your evening?

3. Under ordinary circumstances, how easy do you find it to get out of bed in the morning?

4. During the first half hour after waking up in the morning, how alert do you typically feel?

5. During that same first half hour after waking up, how tired do you usually feel?

6. Suppose you decide to take up some physical exercise. A friend suggests meeting once or twice a week for an hour, and the only slot that works for them is 7:00–8:00 AM. Relying only on your own natural "feeling best" rhythm, how do you think you'd perform at that hour?

7. At approximately what time in the evening do you start to feel tired enough that you need to sleep?

8. Imagine you need to be at your mental peak for a demanding two-hour test. You're entirely free to plan your day, and considering only your own natural "feeling best" rhythm, which ONE of these four time slots would you choose for the test?

9. People are often described as "morning" or "evening" types. Which of these best describes you?

10. If you had a full 8-hour workday ahead of you and could arrange your schedule entirely on your own, what time would you prefer to get up?

11. If you always had to get up at 6:00 AM, how do you think that would feel for you?

12. Roughly how long does it usually take you to feel fully "with it" after getting up from a night's sleep?

13. Please indicate to what extent you consider yourself a morning-active or evening-active person.