# Reduced Morningness–Eveningness

Chronotype (morning / evening preference)



Knowing your chronotype tells you when to schedule light, training and demanding work — and whether your social schedule fights your biology.



## The questions

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.

---
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.

SleepShred for iPhone: https://apps.apple.com/app/id6802040541