7 science-backed questions based on the rMEQ to determine your chronotype (internal clock type).
Takes about 1 minute|Based on rMEQ
What is a Chronotype Quiz?
A chronotype quiz scientifically determines your internal clock type — whether you're a morning person or a night owl. This quiz is based on the rMEQ (reduced Morningness-Eveningness Questionnaire), widely used in sleep research worldwide.
What is a Chronotype?
Your chronotype is your genetically determined internal clock type. Morning types (larks) are most alert in the early hours, while evening types (owls) peak in the late afternoon and night. Understanding your chronotype helps you optimize your schedule for maximum focus and productivity.
The 4 Chronotypes
Based on sleep specialist Dr. Michael Breus's research, this quiz classifies you into one of four types: Lion (morning type, ~15%), Bear (intermediate, ~55%), Wolf (evening type, ~15%), or Dolphin (irregular sleeper, ~10%).
Scientific Basis
The rMEQ (reduced Morningness-Eveningness Questionnaire) was developed by Adan & Almirall (1991) and is used in sleep research globally. With just 7 questions, it can determine your chronotype with reliable accuracy.
Chronotype Quiz — FAQ
Is it better to be a morning or evening person?
Neither is superior. What matters is understanding your chronotype and building a lifestyle around it. Morning types excel at routine and planned work, while evening types have strengths in creative tasks.
Can you change from a night owl to an early bird?
Chronotype has a strong genetic component, so a complete change is difficult. However, adjusting light exposure, meal timing, and exercise habits can shift your wake time by 1-2 hours.
Is this the same as the rMEQ questionnaire?
This quiz uses the 5 core rMEQ questions as a base, plus 2 additional questions about sleep quality. This allows us to identify the Dolphin type (irregular sleepers) in addition to the standard morning/evening classification.
Can being a night owl be 'fixed'?
Being a night owl isn't something to 'fix' — it's a genetic trait. Rather than forcing an early schedule, optimize around your peak hours. CortexLab can measure your actual cognitive performance to identify your optimal time windows.
How accurate is this quiz?
This quiz is based on the rMEQ (Cronbach's alpha ≈ 0.68), which provides reliable accuracy for a brief assessment. For more precise results, try taking CortexLab's brain performance test at different times of day.
CortexLab scientifically measures 5 cognitive abilities including alertness, processing speed, and memory.