Chronotype Test - Horne and Östberg

Chronotype Test - Horne and Östberg

Everyone’s wakefulness-sleep cycle lasts approximately 24 hours (i.e. a circadian cycle). Still, everyone has a preferred time to go to sleep and wake up. A chronotype is our circadian preference profile. This test will determine your chronotype.

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Question 1

Considering your personal well-being only, if you were entirely free to plan your day, what time would you get up?

A

05:00 to 06:30

B

06:31 to 07:45

C

07:46 to 09:45

D

09:46 to 11:00

E

11:01 to 12:00

Question 2

Considering your personal well-being only, if you were entirely free to plan your night, what time would you go to bed?

A

20:00 to 21:00

B

21:01 to 22:15

C

22:16 to 24:30

D

24:31 to 01:45

E

01:46 to 03:00

Question 3

How much do you depend on an alarm clock to wake up in the morning?

A

Not at all

B

Slightly

C

Fairly

D

Very much

Question 4

Do you find it easy to wake up in the morning?

A

Very easy

B

Fairly easy

C

Slightly easy

D

Not easy at all

Question 5

Do you feel alert during the first half hour after you wake up?

A

Very alert

B

Fairly alert

C

Slightly alert

D

Not alert at all

Question 6

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

A

Very hungry

B

Fairly hungry

C

Slightly hungry/h4>

D

Not hungry at all

Question 7

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

A

Good

B

Fair

C

Slightly sleepy

D

Very sleepy

Question 8

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

A

Never later

B

Less than one hour later

C

Between 1 and 2 hours later

D

Over 2 hours later

Question 9

You have decided to do physical exercise. A friend suggests that you exercise from 7 to 8 AM twice a week. Considering your personal well-being only, how do you feel about exercising at that time?

A

I would be in good form

B

I would be in reasonable form

C

I would find it difficult

D

I would find it very difficult

Question 10

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

A

20:00 to 21:00

B

21:01 to 22:15

C

22:16 to 24:45

D

24:46 to 02:00

E

02:01 to 03:00

Question 11

You want to be in your best form for a test that lasts two hours and you know will be mentally exhausting. Considering your personal well-being only, which one of these times would you choose to take the test?

A

8 AM -10 AM

B

11 AM - 1 PM

C

3 PM - 5 PM

D

7 PM - 9 PM

Question 12

If you went to bed at 11 PM, how tired would you be?

A

Very tired

B

Fairly tired

C

Slightly tired

D

Not tired at all

Question 13

For some reason you have gone to bed several hours later than usual. If you do not need to get up at any particular time the next morning, what will happen?

A

You will wake up at the usual time, with no need to sleep more

B

You will wake up at the usual time, needing to sleep more

C

You will wake up at the usual time and fall back asleep

D

You will wake up later than usual

Question 14

If you have to be up from 4 AM to 6 AM to do a task and have no commitments the next day, what will you do?

A

You will sleep only after doing the task

B

You will take a nap before doing the task and sleep after

C

You will have a good sleep before and take a nap after

D

You will only sleep before doing the task

Question 15

If you have to do two hours of hard physical work, considering your personal well-being only, which time would you choose?

A

8 - 10 AM

B

11 AM - 1 PM

C

3 PM - 5 PM

D

7 PM - 9 PM

Question 16

You decided to do physical exercise. A friend suggested you exercise from 10 to 11 PM twice a week. Considering your personal well-being only, how do you feel about exercising at that time?

A

I would find it very difficult

B

I would find it difficult

C

I would be in reasonable form

D

I would be in good form

Question 17

Suppose you can choose your own work hours and must work five consecutive hours a day. Assuming it is an interesting job and you get paid based on performance, what time would you choose? (Check the start and finish times).

A

04:01 to 08:00h

B

08:01 to 09:30h

C

09:31 to 14:00h

D

14:01 to 17:00h

E

17:01 to 04:00h

Question 18

At what time of day do you feel your best?

A

05:01 to 08:00h

B

08:01 to 10:00h

C

10:01 to 17:00h

D

17:01 to 22:00h

E

22:01 to 05:00h

Question 19

It is usually said that people are “morning types” or “evening types” (the former prefer to wake up and go to bed early, the latter prefer to wake up and go to bed late). Which of these types do you relate to?

A

An evening type

B

More a morning type than an evening type

C

More an evening type than a morning type

D

Morning type

Calculating the result. Wait.