Answer a 19-question morningness–eveningness style test to estimate your sleep chronotype and see whether you lean toward being a morning type, evening type or somewhere in the middle.
MEQ-Style QuestionnaireMorning vs Evening TypeChronotype ClassificationSuggested Sleep Window
This Sleep Chronotype Calculator uses a 19-question morningness–eveningness style questionnaire. Your answers are converted into a total score and classified into one of five chronotype categories, together with a suggested sleep–wake window and peak alertness period. Results are for education and self-reflection only.
For each question, choose the option that best matches what you would do if you were completely free to plan your day, without work or social obligations.
This is a self-assessment tool inspired by morningness–eveningness questionnaires. Results are approximate and should not be used as a medical diagnosis or to replace professional advice.
Total chronotype score
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Chronotype category
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Suggested sleep window
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Peak alertness period
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General recommendation
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Summary
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Chronotype Score Interpretation
Category
Typical score range
Approximate characteristics
Chronotype reflects your internal timing for sleep and alertness. Some people are naturally “larks” who prefer early mornings, while others are “owls” who feel best later at night. Many people fall somewhere between those extremes.
Chronotype Categories and What They Mean
Category
Typical pattern
Common strategy
Definitely morning type
Very early bedtimes and wake times, strong energy in the early morning, earlier drop in evening alertness.
Prefers mornings, but can flex somewhat for social or work events.
Keep a stable wake time, front-load important work and workouts.
Intermediate type
No strong preference for early or late; can adapt to many schedules.
Maintain regular sleep hours and avoid large swings on weekends.
Moderately evening type
Prefers later evenings and later wake times, slower to get going early in the morning.
Shift demanding work a bit later in the day, use bright light in the morning and dimmer light at night.
Definitely evening type
Very late bedtimes and wake times, peak alertness in the evening or at night.
When possible, align work or creative projects with later hours and be extra careful with consistent sleep routines.
Chronotype is influenced by biology, age, environment and habits. Significant sleep difficulties or daytime sleepiness should always be discussed with a healthcare professional, regardless of chronotype.
Sleep Chronotype Calculator – Are You a Morning Type or Evening Type?
Some people wake up full of energy at sunrise, while others feel most creative and focused long after sunset. This natural preference is called your sleep chronotype. Understanding your chronotype can help you choose better bedtimes, plan demanding tasks when you are most alert and reduce the feeling of “fighting” your internal clock every day.
The Sleep Chronotype Calculator on MyTimeCalculator uses a 19-question morningness–eveningness style questionnaire to estimate your chronotype. Your answers are converted into a total score and categorized from “definitely morning type” on one end to “definitely evening type” on the other.
How the Chronotype Score Is Calculated
The questionnaire includes items about your preferred bed and wake times, how you feel when you first wake up, when you are mentally at your best and how you respond to early morning or late-night demands. Each answer receives a numerical value and the values are added to produce a total score.
In general, higher scores indicate stronger morning preference (morningness) and lower scores indicate stronger evening preference (eveningness). Intermediate scores suggest that you are relatively flexible and do not lean strongly toward either extreme.
Chronotype Categories in This Calculator
The calculator groups total scores into five chronotype categories:
Definitely morning type: Very strong preference for early bed and wake times, with peak energy early in the day.
Moderately morning type: Leans toward mornings, but can handle some later events.
Intermediate type: No strong morning or evening preference; can adapt to many schedules.
Moderately evening type: Prefers later nights and later wake times, feels sluggish early in the morning.
Definitely evening type: Very strong preference for late bedtimes, late wake times and evening alertness.
Suggested Sleep Window and Peak Alertness Time
After you complete the questionnaire, the calculator not only shows your category and score but also suggests an approximate sleep window and peak alertness period. For example, a definite morning type might see a suggested sleep window around 9:30 p.m. to 5:30 a.m., while a definite evening type might align naturally closer to 12:30 a.m. to 8:30 a.m.
These suggestions are not rules. They are rough guides that you can adjust based on your life, work schedule and health needs. Always treat them as starting points rather than strict prescriptions.
How to Use Your Chronotype Result
Plan your day: Schedule tasks that require focus and creativity during your likely peak alertness window whenever possible.
Protect your sleep: Try to maintain relatively consistent bed and wake times that match your chronotype, even on weekends.
Align workouts: Many people perform best physically when they train near their natural energy peaks.
Adjust gradually: If you must shift your schedule earlier or later, do so slowly over several days to reduce sleep debt.
Limitations and Health Disclaimer
This Sleep Chronotype Calculator is designed for self-reflection and education, not for diagnosis or treatment. A high or low score does not mean you have a sleep disorder. If you experience chronic insomnia, excessive daytime sleepiness, loud snoring, breathing pauses or other concerning symptoms, talk with a qualified healthcare professional or sleep specialist.
Chronotype can also change over a lifetime. Teenagers tend to be more evening-oriented, while many older adults shift earlier. Medications, shift work, light exposure and lifestyle habits can also influence how your chronotype shows up in daily life.
Other Sleep & Health Tools from MyTimeCalculator
Explore these related tools when planning your routines and wellness habits:
Frequently Asked Questions About Sleep Chronotypes
Short answers to common questions about morningness, eveningness and how to use your chronotype result.
Chronotype has a strong biological component, so you cannot completely rewrite it, but you can nudge your schedule earlier or later. Light exposure, consistent bedtimes, reduced late-night screen time and gradual shifts of 15–30 minutes can help some people adjust their sleep habits.
No chronotype is automatically “better.” Problems usually arise when your schedule is out of sync with your internal clock, such as an extreme evening type forced into very early shifts. Aligning your routine as closely as possible with your chronotype may support better sleep and energy.
During adolescence, many people experience a natural shift toward later bedtimes and wake times. This biological change is one reason why early school start times can feel so difficult for teenagers and young adults.
You do not need to retake the test frequently. Many people find their chronotype reasonably stable over months or years. Retaking it can be helpful if your schedule, health or lifestyle has changed significantly or if you are experimenting with new sleep routines.
If you have some flexibility, you may benefit from aligning key tasks with your natural alertness peaks. However, real-world constraints often limit how much you can change. Consider your chronotype as one helpful piece of information, not the only factor in scheduling decisions.
