Morningness-Eveningness Questionnaire
Assess morning-evening tendency with the MEQ scale and get score bands, wake-bedtime suggestions, and focus window guidance for routine planning
Morningness-Eveningness Questionnaire
This questionnaire uses the MEQ scale to assess your chronotype.
Answer based on your natural schedule without work pressure.
Estimated completion time: 2-3 minutes.
2. When do you usually feel most alert and energetic?
3. When do you usually feel sleepiest?
4. Without schedule constraints, when would you choose focused mental work?
5. How would you feel if you must wake up at 6:00 AM?
Progress0/5
Assessment Result
Complete all questions and click Analyze Type to view result.
Chronotype Reference
Definite Morning (20-25)
More energetic in the morning and sleepy earlier at night.
Moderate Morning (15-19)
Morning-leaning pattern with better daytime efficiency.
Intermediate (11-14)
Balanced adaptation across day and evening contexts.
Moderate Evening (7-10)
Higher later-day energy and more wake-up difficulty.
Definite Evening (5-6)
Strong night preference with harder morning activation.
About Circadian Rhythm
What is circadian rhythm?
It is an internal near-24-hour clock influencing sleep-wake cycle, body temperature, hormone rhythm, and cognitive alertness.
Why do chronotypes differ?
Genetics, age, light exposure, work schedules, and habits all contribute to morningness-eveningness differences.
Can chronotype be adjusted?
You can gradually shift timing with consistent wake-up, morning light, and reduced evening light, though individual baseline differences remain.
Documentation
What Is the Morningness-Eveningness Questionnaire
This tool is based on the MEQ scale to assess whether your chronotype leans morning or evening. After answering all questions, it returns a score band, suggested wake-up and bedtime windows, and a recommended focus period for daily planning.
How to Use This Tool
- Select one option for each question.
- Answer by your natural routine, not by forced work schedules.
- Click Analyze to get your MEQ score and chronotype.
- Use the suggested schedule to plan study, work, and rest.
How to Read the Score
- 20-25: Definite Morning
- 15-19: Moderate Morning
- 11-14: Intermediate
- 7-10: Moderate Evening
- 5-6: Definite Evening
Typical Use Cases
- Scheduling deep study blocks during exam preparation
- Optimizing sleep windows for early commute routines
- Adjusting rhythm for shift-based work arrangements
- Long-term sleep habit and productivity planning
Health Notes
- This questionnaire is for routine guidance and not a medical diagnosis.
- Long-term mismatch between schedule and chronotype may increase fatigue and sleep debt risk.
- Large weekday-weekend sleep shifts can worsen social jet lag and recovery quality.
- Shift workers should prioritize light timing, meal timing, and protected sleep windows.
- If you have persistent insomnia, daytime sleepiness, or mood instability, seek professional advice.