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About this tool
Five-question rMEQ chronotype quiz scoring you as a morning, intermediate or evening type, with your natural sleep window.
The Chronotype Finder Quiz scores your body clock using the reduced Morningness–Eveningness Questionnaire (rMEQ), the five-item short form Adan and Almirall drew in 1991 from Horne and Östberg's original 19-item MEQ. The five answers add up to a score of 5 to 25, and the published cut-offs place you as an evening type at 11 or below, intermediate from 12 to 17, and a morning type at 18 or above. Your own answers about free wake time and evening sleepiness then set the natural sleep window, caffeine cutoff and light-timing advice shown with the result.
Open Chronotype Finder Quiz on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Five real rMEQ items with their original MEQ weights and published cut-offs, not a personality quiz.
Sleep window, mid-sleep and caffeine cutoff come from the clock bands you picked, so they change when your answers do.
Social jet lag is converted into days using the roughly 30 minutes per day a sleep schedule can practically be advanced.
On the rMEQ there are three: evening type at a score of 11 or below, intermediate type from 12 to 17, and morning type at 18 or above, on a scale running from 5 to 25. The four-animal labels popular online — bear, wolf, lion, dolphin — are a commercial framework, not the scale used in sleep research.
The rMEQ correlates strongly with the full 19-item MEQ and with objective markers of circadian phase such as dim light melatonin onset, which is why it is widely used in research where the full questionnaire is impractical. It is a self-report screening measure, so it captures your typical preference rather than a single unusual week.
This tool sets the cutoff 8 hours before your natural sleep onset, because caffeine has a half-life of roughly 5 hours, so a quarter of a dose is still circulating 10 hours later. If you naturally get sleepy at 00:30, that puts the last coffee at about 16:30.
You can shift it by a limited amount, not swap it. Chronotype is substantially genetic, but light timing moves the clock: bright light within an hour or two of waking pulls it earlier, and evening light pushes it later. A schedule realistically advances about 30 minutes per day, so closing a 2-hour gap takes roughly 4 days of consistent early light and dim evenings.