An individual’s innate tendency to sleep at a particular time and feel most alert during a specific part of the day is known as their chronotype. This biological preference is rooted in genetics and aligns with the body’s master internal clock, the circadian rhythm. The Morningness Eveningness Questionnaire (MEQ) is the globally recognized standard for quantifying where a person falls on the spectrum between being an “early bird” and a “night owl.”
The Purpose of the Morningness Eveningness Questionnaire
Developed in 1976 by James A. Horne and Olov Östberg, the MEQ provides a scientific framework for understanding the biological timing of human activity. Its primary objective is to measure the degree to which a person’s circadian rhythm favors morning or evening alertness. The original study validated the questionnaire by correlating reported peak alertness with the timing of peak body temperature, an objective marker of the internal clock.
The MEQ identifies potential misalignment between an individual’s internal clock and the demands of their social schedule, a phenomenon often called social jetlag. When a person’s preferred sleep and wake times conflict with their work or school obligations, it can lead to chronic sleep deprivation and reduced well-being. By quantifying the chronotype, the MEQ helps researchers and individuals understand the biological basis for differences in energy levels, sleep quality, and overall health outcomes.
Structure and Scoring
The MEQ is a self-assessment tool consisting of 19 multiple-choice questions probing an individual’s typical and preferred daily routines. The questions focus on what time a person would prefer to wake or sleep if they were entirely free to plan their day, rather than what time they actually do. This focus helps isolate the underlying biological rhythm from external social pressures.
The types of questions cover various aspects of daily timing, such as the preferred time for waking, the perceived alertness level during different times of the day, and the preferred timing for strenuous physical activity. Each multiple-choice answer is assigned a specific point value, typically ranging from one to five points. These individual points are then summed up to produce a single composite score.
The total score provides a quantitative measure of morningness or eveningness, ranging from a minimum of 16 points to a maximum of 86 points. A lower score indicates a stronger evening preference, while a higher score signifies a stronger morning preference. This final score directly translates into one of five distinct chronotype categories.
Defining the Five Chronotypes
The composite MEQ score is divided into five ranges corresponding to established chronotypes, moving along a continuum from extreme evening to extreme morning preference. Individuals scoring between 16 and 30 are classified as Definite Evening types, often struggling to wake before mid-morning and experiencing peak alertness late at night. The Moderate Evening type (scores 31 to 41) exhibits a noticeable preference for later bedtimes but can adapt to earlier schedules with some effort.
The largest group of the population falls into the Intermediate type, represented by scores between 42 and 58. These individuals show flexibility and balance between morning and evening tendencies, often adapting more easily to standard work schedules. Moving toward the other end of the spectrum, the Moderate Morning type scores between 59 and 69, characterized by early rising and feeling most vigorous in the morning, with energy levels fading by early evening.
The most extreme early risers are the Definite Morning types, whose scores range from 70 to 86. These individuals wake at dawn, experience their optimal cognitive performance before noon, and feel tired relatively early in the evening.
Applying Chronotype Knowledge to Daily Life
Identifying one’s chronotype offers practical information that can significantly improve daily functioning and overall well-being. For sleep hygiene, knowing whether one is a morning or evening type allows for the adjustment of bedtime and wake time to better align with the body’s natural rhythm. Evening types who attempt to maintain an extremely early morning schedule, for example, often experience chronic sleep-onset insomnia because they are trying to sleep before their internal clock is ready.
Knowledge of one’s chronotype is valuable for optimizing productivity by scheduling demanding tasks during peak alertness hours. Morning types, or “Larks,” should prioritize complex, focused work in the early hours, while Evening types, or “Owls,” will find their most productive time window occurs in the late afternoon or evening. Working with the chronotype, rather than against it, can lead to increased efficiency and reduced mental strain.
Chronotype knowledge has implications for managing health, as the timing of exercise and meals can affect metabolic processes. Extreme chronotypes, particularly evening types, have shown correlations with certain health factors, including diet and mental health management. Aligning one’s daily routine with the natural biological clock is a strategy for minimizing the strain of social jetlag and supporting better physical and psychological health.