Horn–Ostberg Chronotype Test, MEQ - the question form
Questions: 19 · 4 minutes
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1. If you were entirely free to plan your day, at about what time would you get up?
5:00–6:30
6:30–7:45
07:45 – 09:45
9:45–11:00
11:00–12:00
2. If you could plan your evening entirely as you wish, at about what time would you go to bed?
8:00 PM – 9:00 PM
9:00 PM – 10:15 PM
10:15 PM – 12:30 AM
12:30 AM – 1:45 AM
1:45 AM – 3:00 AM
3. If you have to get up in the morning at a specific time, how much do you rely on an alarm clock?
I do not need an alarm clock at all
Slightly, as a backup
In general, I rely on an alarm clock
I cannot do without an alarm clock at all
4. How easy is it for you to wake up in the morning (if you are not awakened suddenly)?
Very difficult
Somewhat difficult
Fairly easy
Very easy
5. How alert do you feel during the first half hour after waking up in the morning?
Not at all alert
Not very alert
Fairly alert
Very alert
6. How hungry do you feel during the first half-hour after waking?
Not at all hungry
Slightly hungry
Fairly hungry
Very hungry
7. How do you feel during the first half-hour after waking up?
Very tired
Slightly tired
Fairly well rested
Very well rested
8. If you had no commitments the next day, how much later than your usual bedtime would you go to bed?
Never (or almost never) later than usual
Less than one hour later
One to two hours later
More than two hours later
9. You have decided to start doing physical exercise. A friend suggests doing it for one hour twice a week, and for them the ideal time is 7:00 to 8:00 a.m. Taking into account only your “internal clock,” how would you cope with this schedule?
I would be in good form
I would be in acceptable form
It would be difficult
It would be very difficult
10. At about what time do you feel tired and in need of sleep?
8:00–9:00 pm
9:00 PM – 10:15 PM
10:15 pm–12:45 am
12:45–2:00 am
2:00–3:00 am
11. If you wanted to be at your best for a test that you know would be very demanding and would last two hours, and you could plan your day freely, what time would you choose for the test, considering only your own “internal clock”?
08:00–10:00
11:00–13:00
15:00–17:00
19:00–21:00
12. If you went to bed at 11:00 pm, how tired would you feel?
Not at all tired
Somewhat tired
Fairly tired
Very tired
13. For some reason, you went to bed several hours later than usual, but you do not need to get up at any particular time. Which option would suit you best?
I would wake up at my usual time and not fall asleep again
I would wake up at my usual time and doze for a while
I would wake up at my usual time, but then go back to sleep
I would sleep later than usual without waking up
14. One night you have to stay awake from 4:00 to 6:00 a.m. to do night duty. You have no obligations the next day. Which option would suit you best?
Not sleep until the duty is finished
Take a nap before the duty and sleep afterwards
Sleep well before the duty and take a nap afterwards
Sleep only before the duty
15. You have to do 2 hours of hard physical work. You are completely free to plan your day. Considering only your "internal clock", which time period would you choose?
08:00–10:00
11:00–13:00
15:00–17:00
19:00–21:00
16. You decide to take up regular exercise. A friend suggests doing it for 1 hour twice a week, and for them the ideal time is 10–11 p.m. Considering only your "internal clock," how would you perform?
Would be in good form
Would be in reasonably good form
Would find it difficult
Would find it very difficult
17. Assuming you could choose your own work hours, and that you would work 5 hours a day (including breaks), the work was interesting, and you were paid based on your results, what time would you choose to start work?
05:00–08:00
08:00–10:00
10:00–14:00
2:00 PM – 5:00 PM
17:00 or later
18. At about what time of day do you usually feel at your best?
5:00 AM–8:00 AM
8:00 AM–10:00 AM
10:00 AM–5:00 PM
5:00 PM – 10:00 PM
10:00 PM–5:00 AM
19. People are often described as “morning types” or “evening types.” Which type do you consider yourself to be?
Definitely a morning type
More of a morning type than an evening type
More of an evening type than a morning type
Definitely an evening type
1. If you were entirely free to plan your day, at about what time would you get up?
05:00 – 06:30
06:30–07:45
07:45–09:45
09:45–11:00
11:00–12:00
2. If you could plan your evening entirely freely, at about what time would you go to bed?
20:00–21:00
21:00–22:15
22:15–00:30
00:30–01:45
01:45 – 03:00
3. If you need to wake up in the morning at a specific time, how much do you rely on an alarm clock?
I do not need an alarm clock at all
Slightly, as a backup
I generally rely on an alarm clock
I cannot manage without an alarm clock at all
4. How easy do you find it to wake up in the morning (if you are not awakened suddenly)?
Very difficult
Somewhat difficult
Fairly easy
Very easy
5. How alert do you feel during the first half-hour after waking in the morning?
Not at all alert
Not very alert
Fairly alert
Very alert
6. How hungry do you feel during the first half-hour after waking?
Not at all hungry
Slightly hungry
Fairly hungry
Very hungry
7. How do you feel during the first half-hour after waking up?
Very tired
Somewhat tired
Fairly refreshed
Very refreshed
8. If you had no commitments the next day, how much later than your usual bedtime would you go to bed?
Never (or almost never) later than usual
Less than 1 hour later
1–2 hours later
More than 2 hours later
9. You have decided to start exercising. A friend suggests exercising for one hour twice a week, and for them the ideal time is 7:00–8:00 a.m. Considering only your “internal clock,” how would you manage with this schedule?
I would be in good form
I would be in acceptable form
It would be difficult
It would be very difficult
10. At about what time do you feel tired and in need of sleep?
20:00–21:00
21:00–22:15
10:15 PM – 12:45 AM
00:45–02:00
02:00–03:00
11. You want to be at your best during an exam that you know will be very tiring and will last two hours. You can plan your day entirely freely. Considering only your internal clock, what time would you choose for the exam?
08:00–10:00
11:00–13:00
15:00–17:00
19:00–21:00
12. If you went to bed at 11:00 p.m., how tired would you feel?
Not at all tired
A little tired
Fairly tired
Very tired
13. For some reason you have gone to bed several hours later than usual, but you do not need to get up at any particular time. Which option best describes what you would do?
Wake up at my usual time and not fall asleep again
Wake up at my usual time and doze a little
Wake up at my usual time, but then go back to sleep
Sleep longer than usual without waking up
14. You have to stay awake from 4:00 to 6:00 a.m. for night duty. You have no commitments the next day. Which option would suit you best?
Not sleep until the duty is over
Take a nap before the duty and sleep afterwards
Sleep well before the duty and take a nap afterwards
Sleep only before the duty
15. You have to do 2 hours of hard physical work. You are completely free to plan your day. Considering only your own “internal clock,” what time period would you choose?
08:00–10:00
11:00–13:00
15:00–17:00
19:00–21:00
16. You decide to do physical exercise. A friend suggests exercising for one hour twice a week, and for them the ideal time is 10:00–11:00 p.m. Thinking only about your "internal clock," how would you manage?
Would be in good shape
Would be in acceptable shape
Would be difficult
Would be very difficult
17. Suppose you could choose your own work hours. Assume a 5-hour workday (including breaks), the work is interesting, and you are paid based on your performance. What start time would you choose?
05:00 – 08:00
08:00–10:00
10:00–14:00
14:00–17:00
17:00 or later
18. At about what time of day do you usually feel at your best?
05:00–08:00
08:00–10:00
10:00–17:00
17:00–22:00
10:00 PM – 5:00 AM
19. People are often described as "morning types" or "evening types." Which type do you consider yourself to be?
Definitely a morning type
More a morning type than an evening type
More an evening type than a morning type
Definitely an evening type