Chronotype check

Short proxy for morningness–eveningness (not a lab MCTQ). Answers weight free-day preference and diurnal peaks — the same dimensions social jet lag and circadian protocols care about.

On a free day with no alarm, when do you naturally wake?

Before 6:306:30 – 8:008:00 – 9:30After 9:30

When do you feel most mentally sharp?

Within 2 h of wakingLate morning / noonAfternoonEvening or night

When is your strongest hunger?

BreakfastLunchAfternoon snack timeDinner or late

If you could choose, when would you exercise?

Early morningLate morning / middayAfter work (before dinner)Late evening

With no obligations tomorrow, when would you prefer to fall asleep?

21:00 – 22:3022:30 – 23:3023:30 – 00:30After 00:30

How do you feel 30 minutes after waking (with enough sleep)?

Already functionalOK after routineSlow until coffee / late morningFlat until afternoon

Answer every question for a type.

Educational estimates only. Sleep and caffeine metabolism vary widely. This is not medical advice; talk to a clinician if you have insomnia, apnea, or other conditions.

Dusk

Behavior-first sleep, built for repetition.

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