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Sleep Tests Online Morningness-Eveningness Questionnaire (MEQ)

Free and anonymous screening tests

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

The Morningness-Eveningness Questionnaire (MEQ) is the classic and most widely used chronotype test, developed by Horne and Östberg in 1976. Based on your preferred wake-up time, performance, and tiredness throughout the day, it determines whether you are a morning type, evening type, or neutral (intermediate) type.

Your chronotype reflects the natural timing of your internal biological clock — when your body prefers to sleep, wake, and perform at its best. It is shaped by genetics and tends to be relatively stable, though it can shift somewhat with age.

The questionnaire consists of 19 questions about your preferred sleep and wake times, alertness after waking, and performance at different times of day. Each answer carries a point value; the total score ranges from 16 to 86 and places you into one of five categories, from definite evening type to definite morning type.

The test is designed for self-administration. The result is not a medical diagnosis and does not replace a 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 question, select the answer that best describes how you have felt in recent weeks. Choose one answer for each of the 19 questions.

1. Approximately when would you get up if you were entirely free to plan your day?

2. Approximately what time would you go to bed if you were entirely free to plan your evening?

3. If you usually have to get up at a specific time in the morning, how much do you depend on an alarm clock?

4. How easy do you find it to get up in the morning when you are not awakened unexpectedly?

5. How alert do you feel during the first half hour after you wake up in the morning?

6. How hungry do you feel during the first half hour after you wake up?

7. During the first half hour after you wake up in the morning, how do you feel?

8. If you had no commitments the next day, what time would you go to bed compared to your usual bedtime?

9. You have decided to exercise. A friend suggests that you do this for one hour, twice a week, between 7-8 AM (07-08 h). Bearing in mind nothing but your own internal “clock,” how do you think you would perform?

10. Approximately when would you go to bed if you could sleep when you felt like it?

11. You want to be at your peak performance for a test that you know is going to be mentally exhausting and will last two hours. You are entirely free to plan your day. Considering only your “internal clock,” which one of the four testing times would you choose?

12. If you went to bed at 11 PM (23 h), how tired would you be?

13. For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which one of the following are you most likely to do?

14. One night you have to remain awake between 4-6 AM (04-06 h) to carry out a night watch. You have no time commitments the next day. Which one of these alternatives would suit you best?

15. You have two hours of hard physical work. You are entirely free to plan your day. Considering only your internal “clock,” which of the following times would you choose?

16. You have decided to exercise. A friend suggests that you do this for one hour twice a week between 10-11 PM (22-23 h). Bearing in mind only your internal “clock,” how well do you think you would perform?

17. Suppose that you can choose your own work hours. Assume that you work a five-hour day (including breaks), your job is interesting, and you are paid based on your performance. At approximately what time would you choose to begin?

18. At approximately what time of day do you usually feel your best?

19. Are you a “morning type” or an “evening type”?