Reduced Morningness–Eveningness Questionnaire (rMEQ) — Sleep and Recovery Chronotype Quiz

The rMEQ is a short, validated five-question assessment that classifies chronotype — whether you're a morning, intermediate, or evening type. It is widely used in Sleep and Recovery research and practical chronobiology to guide lifestyle, sleep scheduling, and work timing.

The quiz assigns numeric values to each selected option; the total rMEQ score is the sum of those values. This total score places you into morning, intermediate, or evening chronotype ranges to help interpret your natural circadian preference.

Common interpretation thresholds are: 18–25 = morning type, 12–17 = intermediate type, and 5–11 = evening type. These ranges indicate your typical peak performance times and preferred sleep–wake timing for optimal recovery.

Use your chronotype to schedule sleep, exercise, and demanding tasks around your peak times. Morning types benefit from early light exposure and consistent early bedtimes; evening types may shift gradually earlier if needed, use morning bright light, and limit late-night light and caffeine to improve sleep quality.

Retake the rMEQ after any planned changes to sleep schedule, shift work changes, or travel across time zones — typically after two weeks of a new routine — to see if your chronotype has shifted and to refine your Sleep and Recovery plan.

No. The rMEQ assesses chronotype but is not a diagnostic instrument for clinical sleep disorders. If you experience persistent insomnia, excessive daytime sleepiness, or severe circadian misalignment, consult a healthcare professional or sleep specialist.

Yes. Consistent changes such as shifting sleep times, controlled light exposure (especially morning bright light), timed exercise, and reducing evening caffeine can gradually shift circadian timing and may change your rMEQ score over time.