Chronotyp-Test

A research-validated instrument, used as a self-check. The questions are adapted from Horne & Östberg's Morningness-Eveningness Questionnaire (1976), a 19-item screen used in chronobiology research for fifty years. Results are tendencies, not diagnoses. Sleep timing also shifts with age, stress, light exposure, and shift work — answer based on how you feel over the last month or two, not how you feel today.
Question 1 of 19

If you were entirely free to plan your day, what time would you get up?

Question 2 of 19

If you were entirely free to plan your evening, what time would you go to bed?

Question 3 of 19

If you usually have to get up at a specific time in the morning, how much do you depend on an alarm clock?

Question 4 of 19

Assuming adequate environmental conditions, how easy do you find getting up in the morning?

Question 5 of 19

How alert do you feel during the first half hour after waking in the morning?

Question 6 of 19

How is your appetite during the first half hour after waking in the morning?

Question 7 of 19

During the first half hour after waking, how tired do you feel?

Question 8 of 19

When you have no commitments the next day, what time do you go to bed compared to your usual bedtime?

Question 9 of 19

You've decided to take up exercise. A friend suggests doing this from 7:00 to 8:00 AM, twice a week. How well do you think you'd perform?

Question 10 of 19

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

Question 11 of 19

You want to be at your peak performance for a 2-hour test that you know is going to be mentally exhausting. You are entirely free to plan your day. Which would you choose?

Question 12 of 19

If you went to bed at 11:00 PM, at what level of tiredness would you be?

Question 13 of 19

For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which would you most likely do?

Question 14 of 19

You have to stay awake between 4:00 and 6:00 AM for a night watch. You have no commitments the next day. Which alternative suits you best?

Question 15 of 19

You have to do 2 hours of hard physical work. You are entirely free to plan your day. Which would you choose?

Question 16 of 19

You've decided to take up hard physical exercise. A friend suggests doing this between 10:00 and 11:00 PM, twice a week. How well do you think you'd perform?

Question 17 of 19

Suppose you can choose your own working hours, but have to work a 5-hour stretch. Assuming you enjoy what you do and are paid by results, which 5 consecutive hours would you select?

Question 18 of 19

At approximately what time of day do you usually feel your best?

Question 19 of 19

One hears about "morning types" and "evening types." Which one do you consider yourself to be?

0 of 19 answered — answer every question to see your chronotype.

Chronotyp ist das Fachwort dafür, ob du ein Morgenmensch, ein Abendmensch oder irgendwas dazwischen bist. Dieser Test mit 19 Fragen ist angelehnt an den Morningness-Eveningness Questionnaire (MEQ) von Horne und Östberg, 1976 im International Journal of Chronobiology veröffentlicht und seitdem in der Schlafforschung im Einsatz. Die Fragen sind auf Englisch. Jede Antwort bringt Punkte; deine Summe landet in einem von fünf Bereichen — ausgeprägter Abendtyp (16–30), moderater Abendtyp (31–41), Neutraltyp (42–58), moderater Morgentyp (59–69) oder ausgeprägter Morgentyp (70–86). Die meisten Erwachsenen landen beim Neutraltyp; jeweils etwa 10–15 % in einem der beiden Extreme. Das Ergebnis ist eine Tendenz, keine Diagnose. Antworte so, wie du dich an einem typischen Tag ohne Zwänge fühlst — nicht so, wie du dich heute fühlst.

Built by Bob QA by Ben Shipped

Anwendung

  1. 1

    Lies jede der 19 Fragen und wähl die Antwort, die am besten dazu passt, wie du dich normalerweise fühlst — in den letzten ein, zwei Monaten, nicht nur heute.

  2. 2

    Mehrere Fragen wollen wissen, was du tun würdest, wenn du deinen Tag völlig frei planen könntest. Antworte nach deiner Vorliebe, nicht nach deinem aktuellen Terminplan. Genau darum geht es: deine innere Uhr von der aufgezwungenen Uhr zu trennen.

  3. 3

    Es gibt keine richtigen Antworten. Sei ehrlich. Wer die Antwort wählt, die er gern hätte, macht den Test wertlos.

  4. 4

    Wenn alle 19 Fragen beantwortet sind, klick auf „See my chronotype“. Du bekommst deine MEQ-Punktzahl (16–86), den Bereich, in den sie fällt, und einen Absatz dazu, was das im Alltag heißt.

  5. 5

    Willst du es noch mal versuchen — vielleicht warst du bei ein paar Fragen unsicher —, löscht der Button zum Wiederholen deine Antworten.

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