Horne-Östberg Sleep Chronotype Test
The Horne-Östberg Sleep Chronotype Test "MEQ" helps determine at what time of day you are most active and productive. It consists of 19 questions and is recognized worldwide.
What you'll learn
Your individual chronotype on a scale from definite evening to definite morning type
Optimal time for intellectual and physical activity
Recommendations for organizing your daily schedule according to your biological rhythm
How to use chronotype knowledge to boost productivity
Key facts
History & development
Horne and Östberg publish the original MEQ in International Journal of Chronobiology
Smith, Reilly, and Midkiff publish the reduced version rMEQ (5 questions)
Roenneberg creates MCTQ as a complementary chronotype assessment tool
International working group confirms MEQ validity for clinical research
Nobel Prize in Physiology awarded for research on molecular mechanisms of circadian rhythms
Meta-analysis of 87 studies confirms MEQ reliability across decades of use
About the methodology
The Morningness-Eveningness Questionnaire (MEQ) was developed by James Horne and Olov Östberg in 1976 at Loughborough University (UK). It is one of the most cited instruments in chronobiology: the original publication has received over 4,000 scientific citations. The MEQ assesses individual time-of-day preferences through 19 questions covering preferred wake time, peak performance, subjective alertness, and ideal daily routine.
The total score ranges from 16 to 86 and classifies respondents into one of five chronotypes. The methodology has been validated in dozens of cross-cultural studies. MEQ results correlate with objective circadian rhythm markers: melatonin secretion phase, body temperature minimum, and cortisol peak.
This confirms that the questionnaire measures real biological differences, not just subjective preferences. Research shows that chronotype is approximately 50% determined by genetics (CLOCK, PER2, PER3 genes) and 50% influenced by age, latitude, seasonality, and lifestyle. Understanding your chronotype allows you to optimize your work, sleep, and physical activity schedules.
Scientific references
Frequently asked questions
What is a chronotype?
A chronotype reflects individual preferences for the time of day for activity and rest. It is determined by genetics and internal biological clocks (the suprachiasmatic nucleus of the hypothalamus). There are five categories: from definite evening type to definite morning type.
How accurate is the MEQ test?
The MEQ shows high correlation (r = 0.82) with objective circadian rhythm markers: melatonin phase and body temperature minimum. Test-retest reliability is 0.87. It is one of the most validated instruments in chronobiology.
Can you change your chronotype?
Chronotype is approximately 50% determined by genetics. However, it naturally changes with age: teenagers shift toward the evening type, while older adults (after 50) shift toward the morning type. Regular light exposure, physical activity, and meal timing can partially modify circadian preferences.
How can I use the test results?
Knowing your chronotype, you can plan your day so that the most demanding tasks coincide with your peak cognitive activity. Morning types are most productive in the first half of the day, evening types toward night. It also helps choose optimal exercise timing and improve sleep quality.
How does MEQ differ from other chronotype tests?
The MEQ assesses subjective preferences through 19 questions. It is complemented by: rMEQ (a reduced 5-question version), MCTQ (Munich Chronotype Questionnaire, based on actual sleep patterns), and CSM (Composite Scale of Morningness). MEQ remains the gold standard for research.
Instructions
Answer each question by choosing the option that most accurately describes your natural preferences. Imagine a free day without obligations. Answer honestly: there are no right or wrong answers.
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