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Chronotype quiz: are you a morning or evening type?

Short answer

The reduced Morningness–Eveningness Questionnaire (rMEQ) is a 5-question version of the classic Horne–Östberg chronotype test. Scores run from 4 to 25: 4–7 is definitely evening, 12–17 neither type, and 22–25 definitely morning.

Last reviewed 28 October 20263 published sourcesNot medical advice

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Chronotype quiz (rMEQ)

Five questions from the reduced Morningness–Eveningness Questionnaire. Answer for how you feel in recent weeks, not how your schedule makes you live.

1. Considering only your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your day?

2. During the first half hour after having woken in the morning, how tired do you feel?

3. At what time in the evening do you feel tired and in need of sleep?

4. At what time of the day do you think that you reach your “feeling best” peak?

5. One hears about “morning” and “evening” types of people. Which one of these types do you consider yourself to be?

Answer all five questions to see your score.

Runs entirely in your browser. Nothing you type is saved or sent anywhere.

rMEQ score bands
Score	Chronotype
4–7	Definitely evening type
8–11	Moderately evening type
12–17	Neither type
18–21	Moderately morning type
22–25	Definitely morning type

Bands as reported by Waloszek et al. (2015) for the rMEQ.

About the questionnaire

Adan and Almirall picked five items from Horne and Östberg's longer Morningness–Eveningness Questionnaire to make a reduced scale (Adan & Almirall, 1991). The questions and answer scores on this page follow the full rMEQ reproduced in a peer-reviewed study of chronotype in the Bogalusa Heart Study (Sun et al., 2020), without the extra “neither” answer that study added to the last question.

Totals run from 4 to 25, and the five bands are 4–7 definitely evening, 8–11 moderately evening, 12–17 neither, 18–21 moderately morning and 22–25 definitely morning (Waloszek et al., 2015).

To see how far your sleep moves between work days and free days, try the social jet lag calculator, or plan a bedtime with the sleep calculator.

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Common questions

What is a chronotype?

Your chronotype is your natural preference for when to sleep and be active, from strongly morning (early to bed, early to rise) to strongly evening. Questionnaires like the rMEQ measure that preference.

How is the rMEQ scored?

Each of the five answers carries a published score and they are added up, for a total from 4 to 25. Totals of 4–7 are definitely evening, 8–11 moderately evening, 12–17 neither, 18–21 moderately morning and 22–25 definitely morning.

Is the chronotype quiz a sleep test?

No. It describes when you prefer to sleep and be active, not how well you sleep, and it is not a diagnosis. If you struggle to sleep at the times your life needs, talk to a clinician.

Sources

Figures on this page were checked against these publications on 28 October 2026.

Adan A, Almirall H. Horne & Östberg morningness-eveningness questionnaire: a reduced scale. Personality and Individual Differences. 1991;12(3):241–253. doi.org/10.1016/0191-8869(91)90110-W
Sun X, Gustat J, Bertisch SM, Redline S, Bazzano L. The association between sleep chronotype and obesity among black and white participants of the Bogalusa Heart Study. Chronobiology International. 2020;37(1):123–134. doi.org/10.1080/07420528.2019.1689398
Waloszek JM, Schwartz O, Simmons JG, Blake M, Blake L, Murray G, et al. The SENSE Study (Sleep and Education: learning New Skills Early): a community cognitive-behavioural therapy and mindfulness-based sleep intervention to prevent depression and improve cardiac health in adolescence. BMC Psychology. 2015;3:39. doi.org/10.1186/s40359-015-0096-x

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