Talcott Mountain Science Center - Chronobiology
Horne-Ostberg Morningness/Eveningness Questionnaire
Answer each question to the best of your ability, with the answer that most nearly fits you. Do not leave any questions unanswered.
l. Considering your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your own day?
1. 5:00 AM - 6:30 AM
2. 6:30 AM - 7:45 AM
3. 7:45 AM - 8:45 AM
4. 8:45 AM -11:00 AM
Ans:____ Score:____
2. Considering your own "feeling best" rhythm, at what time would you go to bed if you were entirely free to plan your own evening?
1. 8:00 - 9:00 PM 2. 9:00 -10:15 PM 3. 10:15 PM - 12:30AM
4. 12:30 AM - 1:45 AM
Ans:____ Score:____
3. If there is a specific time by which you have to get up in the morning, to what extent would you be dependent upon being
awakened by an alarm clock?
l. Not at all dependent
2. Slightly dependent
3. Fairly dependent
4. Very dependent Ans:____ Score:____
Ans:____ Score:____
Ans:____ Score:____
Ans:____ Score:____
Ans:____ Score:____
4. Assuming a typical morning situation, how easy would you find getting up in the morning?
l. Very difficult
2. Fairly difficult
3. Fairly easy
4. Very easy 5. How alert do you feel during the first half-hour alter having awakened in the morning?
l. Not at all alert 2. Slightly alert 3. Fairly alert
4. Very alert 6. How is your appetite during the first l/2 hour after having awakened in the morning?
l. Very poor 2. Fairly poor 3. fairly good
4. Very good 7. During the first half hour after having awakened in the morning, how tired do you feel?
1. Very tired
2. Fairly tired
3. Fairly refreshed
4. Very refreshed 8. When you have no commitments the next day, at what time do you go to bed, compared to your usual bedtime?
1. Seldom or never later 2. Less than l hour later 3. 1-2 hours later than usual
4. More than 2 hours later Ans:____ Score:____
9. You have decided to engage in some physical exercise. A friend suggests that you do this is for one hour, twice a week and that the
best time for them is between 7:00 - 8:00 AM. Bearing in mind nothing but your own “feeling best” rhythm, how do you think
you would perform?
l. Would be in good form
2. Would be in reasonable form
3. Would find it difficult
4. Definitely would find it difficult
Ans:____ Score:____
Ans:____ Score:____
10. At what time of the night or evening do you feel tired and, as a result, in need of sleep?
1. 8:00 PM - 9:00 PM 2. 9:00 PM - 10:15 PM 3. 10:15 PM - 12:45 AM
4. 12:45 AM - 2:00 AM 11. You wish to be at your peak performance for a test, which you know is going to be mentally exhausting and lasting for about 2
hours. You are entirely free to plan your day and considering your own “feeling best” rhythm, which one of the four testing times
would you choose?
1. 8:00 - 10.00 AM 2. 11:00 AM - 1:00 PM
3. 3:00 PM - 5:00 PM
4. 12:45 AM - 2:00 AM
Ans:____ Score:____
12. if you went to bed at 11:00 PM , what level of tiredness would you experience the next morning?
1. Very tired 2. Fairly tired 3. A little tired
4. Not at all tired
Ans:____ Score:____
13. 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 of the following events are you most likely to experience?
1.
2.
3.
4.
Will wake up at the usual time and not fall back asleep.
Will wake up at the usual time and will doze thereafter.
Will wake up at the usual time, but will fall asleep again.
Will not wake up until later than usual. Ans:____ Score:____
14. One night you have to remain awake between 4:00 - 6:00 AM ln order to carry out a night watch You have no commitments the
next day. which of the following alternatives would suite you best?
l. Would not go to bed at all until the watch was over.
2. Would take a nap before and sleep after.
3. would take a good sleep before and nap after.
4. Would take all sleep before the watch.
Ans:____ Score:____
15. You have to do two hours of hard physical work. You are entirely free to plan your day and considering your own “feeling best”
rhythm, which one of the following times would you choose?
1. 8:00 AM - 10:00 AM 2. 11:00 AM - 1:00 PM 3. 3:00 - 5:00 PM
4. 7:00 PM - 9:00 PM
Ans:____ Score:____
16. You have decided to engage in hard physical exercise. A friend suggests that you do this for one hour, twice a week and the best
time for him is between 10:00 - 11:00 PM. Bearing in mind nothing else, but your own “feeling best” rhythm, how well do you
think you would perform?
1. Yes, would be in good form.
2. fair, would be in reasonable form.
3. Late for me, would find it difficult
4. No, definitely would find it very difficult.
Ans:____ Score:____
l7. Suppose you can choose your own work hours. Assume that you worked a five hour day (including breaks), and that your job was
interesting and was paid by results. Which five hour span would you elect to work?
1. 12:00 AM - 5:00AM 2. 5:00 AM - 10:00 AM 3. 10:00 AM - 4:00 PM
4. 4:00 PM - 9:00 PM
Ans:____ Score:____
Ans:____ Score:____
18. At what time of day do you think you reach your “feeling best” peak?
1. 12:00 AM - 4.00 AM 3. 9:00 AM - 2:00 PM
2. 4:00 AM - 9:00 AM 4. 2:00 PM - 5:00 PM
5. 5:00 PM -12:00 AM
19. One sometimes hears about “feeling best in the morning” - or “feeling best in the evening” - type people. Which one of these do
you consider yourself to be?
l. Definitely a “morning” type
2. Rather more a “morning” than “evening” type.
3. Rather more an “evening” type than a “morning” type.
4. Definitely an “evening” type.
Ans:____ Score:____
Total: _____
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Answer!......Points
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Question: 19!
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less than 31 = Definite Evening
31 to 41 = Moderate Evening
42 to 58 = Neither
59 to 69 = Moderate Morning
over 70 = Definite Morning