Teste de Cronotipo

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.

Cronotipo é o nome técnico para saber se você é uma pessoa da manhã, da noite ou algo no meio. Este teste de 19 perguntas é adaptado do Questionário de Matutinidade-Vespertinidade de Horne–Östberg (MEQ), publicado no International Journal of Chronobiology em 1976 e usado em pesquisas do sono desde então. Cada resposta vale uma pontuação; o total cai em uma de cinco faixas — Definitivamente vespertino (16–30), Moderadamente vespertino (31–41), Intermediário (42–58), Moderadamente matutino (59–69) ou Definitivamente matutino (70–86). A maioria dos adultos fica no Intermediário; cerca de 10–15% caem em cada uma das duas faixas extremas. O resultado é uma tendência, não um diagnóstico. Responda pensando em como você se sente num dia típico e sem obrigações — não em como está se sentindo hoje.

Built by Bob QA by Ben Shipped

Como usar

  1. 1

    Leia cada uma das 19 perguntas e escolha a resposta que mais combina com como você costuma se sentir — no último mês ou dois, não só hoje.

  2. 2

    Várias perguntas querem saber o que você faria se fosse totalmente livre para planejar o seu dia. Responda pela sua preferência, não pela sua rotina atual. A ideia é separar o seu relógio natural do relógio que te impõem.

  3. 3

    Não existe resposta certa. Seja honesto. Escolher a resposta que você queria que fosse verdade estraga o teste.

  4. 4

    Quando responder as 19 perguntas, clique em "Ver meu cronotipo". Você recebe sua pontuação MEQ (16–86), a faixa em que ela cai e um parágrafo explicando o que isso significa na prática.

  5. 5

    Se quiser tentar de novo — talvez você não tivesse certeza em algumas perguntas — o botão de refazer limpa suas respostas.

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