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Reduced Morningness–Eveningness

Chronotype (morning / evening preference)

The questions · 5

  1. Considering only your own 'feeling best' rhythm, at what time would you get up if you were entirely free to plan your day?
  2. During the first half hour after waking in the morning, how tired do you feel?
  3. At what time in the evening do you feel tired and, as a result, in need of sleep?
  4. At what time of day do you think you reach your 'feeling best' peak?
  5. One hears about 'morning' and 'evening' types of people. Which one of these types do you consider yourself to be?

How scores are read

Definitely evening type

Strong evening chronotype. Early social schedules likely create social jet lag for you.

Next step: Anchor with bright light early in your morning, keep wake time consistent 7 days/week, and dim light late. Melatonin 0.3–0.5 mg early evening only if you're actively shifting your rhythm.

Moderately evening type

Evening leaning. Watch weekend drift.

Next step: Morning light and consistent wake time are your highest-leverage tools.

Intermediate type

Neither strongly morning nor evening.

Next step: Keep bed/wake times regular; you have flexibility.

Moderately morning type

Morning leaning. Late social events may cost you more than they cost others.

Next step: Protect your early bedtime; schedule demanding work early.

Definitely morning type

Strong morning chronotype.

Next step: Get evening light if you're falling asleep too early for your life; otherwise, lean into it.

Sources

Horne & Östberg morningness-eveningness questionnaireThe 5-item rMEQ chronotype scale used in the Check tab.Social jetlagDefines social jet lag — the shift in sleep midpoint between work and free days — and links it to evening chronotypes and stimulant use.Social jetlag and obesityEach hour of social jet lag was associated with ~33% higher odds of being overweight.Sleep regularity is a stronger predictor of mortality risk than sleep durationIn ~60,000 UK Biobank participants, how regular sleep was predicted mortality better than how long it was.Entrainment of the human circadian clock to the natural light-dark cycleA week of camping without electric light shifted the internal clock ~2 h earlier and aligned it to sunrise/sunset.

Frequently asked questions

What does my Reduced Morningness–Eveningness score mean?

Strong evening chronotype. Early social schedules likely create social jet lag for you.

Is the Reduced Morningness–Eveningness questionnaire free?

Yes — all five screening questionnaires are included in SleepShred, scored automatically, with your history kept on your iPhone.

Is SleepShred free?

No. SleepShred Pro is $4.99 per month or $29.99 per year, with no free trial and no ads. Everything stays on your iPhone.

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Educational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.