Health & wellness

# Quiz: Are you a lark or a night owl?

1. What time would you get up if you were entirely free to plan your day?

5 – 6:30 a.m. 5

6:30 – 7:45 a.m. 4

7:45 – 9:45 a.m. 3

9:45 – 11 a.m. 2

11 a.m.–NOON 1

NOON – 5 a.m. 0

2. What time would you go to bed if you were entirely free to plan your evening?

8 – 9 p.m. 5

9 –10:15 p.m. 4

10:15p.m.–12:30 a.m. 3

12:30 – 1:45 a.m. 2

1:45 – 3 a.m. 1

3 a.m. – 8 p.m. 0

3. If there is a specific time you have to get up in the morning, to what extent do you depend on an alarm clock?

Not at all dependent 4

Slightly dependent 3

Fairly dependent 2

Very dependent 1

4. How easy do you find it to get up in the morning?

Not at all easy 1

Not very easy 2

Fairly easy 3

Very easy 4

5. How alert do you feel during the first half hour after you wake up in the morning?

6. At what time of day do you feel you become tired as a result of need for sleep?

8 – 9 p.m. 5

9 –10:15 p.m. 4

10:15 p.m. - 12:45 a.m. 3

12:45 – 2 a.m. 2

7. Suppose that you can choose your own work hours. Which five consecutive hours would you select?

5 hours starting between 4 a.m. and 8 a.m. 5

5 hours starting between 8 a.m. and 9 a.m. 4

5 hours starting between 9 a.m. and 2 p.m. 3

5 hours starting between 2 p.m. and 5 p.m. 2

5 hours starting between 5 p.m. and 4 p.m. 1

8. If you got into bed at 11 p.m., how tired would you be?

Not at all tired 1

A little tired 2

Fairly tired 3

Very tired 4

9. At what time of the day do you think that you reach your “feeling best” peak?

5 – 8 a.m. 5

8 –10 a.m. 4

10 a.m. – 5 p.m. 3

5 – 10 p.m. 2

Scores can range from 7-41. Scores of 13 and below indicate “evening types.” Scores of 31 and above indicate “morning types.” Scores between 14-30 indicate “intermediate types.”

SOURCE: Adapted from Horne, J. A., & Ostberg, O. (1976). A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. International Journal of Chronobiology, 4(2), 97-110.

## 4 steps for synchronizing your body clocks

1. Keep regular hours for bedtime and waking up, even on weekends.

2. Eat during your most active times of the day.

3. Get early light to shake off morning grogginess.

4. Reduce exposure to light at night.

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