OWL AND LARK QUESTIONNAIRE<\/p>\n
Reprinted from the book ‘Wide Awake at 3:00 am. By Choice or by Chance ‘
\nby Richard M. Coleman. The questionnaire was adapted from an article
\nentitled “A Self Assesment Questionnaire to Determine
\nMorningness-Eveningness in Human Circadian Rhythms” by J. A. Horne and
\nO. Ostberg. The original article appeared in International Journal of
\nChronobiology, Vol. 4, 97-110, (London: Gordon and Breach Publishers
\nLtd., 1976)<\/p>\n
Instructions:
\n1. Please read each question very carefully before answering.
\n2. Answer ALL questions.
\n3. Answer questions in numerical order.
\n4. Each question should be answered independently of others. Do NOT go
\nback and check your answers.
\n5. All questions have a selection of answers. For each question choose
\none answer only. Some questions have a scale instead of a selection of
\nanswers. Note the time of the appropriate answer on the scale and select
\nthe corresponding number below the scale as your answer.<\/p>\n
Questions<\/p>\n
1. Considering only your own “feeling best” rhythm, at what time would
\nyou get up if you were entirely free to plan your own day?<\/p>\n
5 am 6:30 7:45 9:45 11:00 12 pm<\/p>\n
2. Considering only your own “feeling best” rhythm, at what time would
\nyou go to bed if you were entirely free to plan your evening?<\/p>\n
8 pm 9:00 10:15 12:30 am 1:45 3 am<\/p>\n
3. If there is a time at which you have to get up in the morning, to
\nwhat extent are you dependent on being woken up by an alarm clock?<\/p>\n
Not at all dependent -> 4
\nSlightly dependent -> 3
\nFairly dependent -> 2
\nVery dependent -> 1<\/p>\n
4. Assuming adequate enviromental conditions, how easy do you find
\ngetting up in the mornings?<\/p>\n
Not at all easy -> 1
\nNot very easy -> 2
\nFairly easy -> 3
\nVery easy -> 4<\/p>\n
5. How alert do you feel during the first half-hour after having woken
\nin the morning?<\/p>\n
Not at all alert -> 1
\nSlightly alert -> 2
\nFairly alert -> 3
\nVery alert -> 4<\/p>\n
6. How is your appetite during the first half-hour after having woken in
\nthe morning?<\/p>\n
Very poor -> 1
\nFairly poor -> 2
\nFairly good -> 3
\nVery good -> 4<\/p>\n
7. During the first half-hour after having woken in the morning, how
\ntired do you feel?<\/p>\n
Very tired -> 1
\nFairly tired -> 2
\nFairly refreshed -> 3
\nVery refreshed -> 4<\/p>\n
8. When you have no commitments the next day, at what time do you go to
\nbed compared to your usual bedtime?<\/p>\n
Seldom or never later -> 4
\nLess than one hour later -> 3
\n1-2 hours later -> 2
\nMore than two hours later -> 1<\/p>\n
9. You have decided to engage in some physical excercise. A friend
\nsuggests that you do this one hour twice a week and the best time for
\nhim is between 7:00 – 8:00 am. Bearing in mind nothing else but your own
\n“feeling best” rhythm how do you think you will perform?<\/p>\n
Would be in good form -> 4
\nWould be in reasonable form -> 3
\nWould find it difficult -> 2
\nWould find it very difficult -> 1<\/p>\n
10. At what time do you feel tired and as a result in need of sleep?<\/p>\n
8 pm 9:00 10:15 12:45 am 2:00 3 am<\/p>\n
11. You wish to be at your peak performance for a test which you know is
\ngoing to be mentally exhausting and lasting for two hours? You are
\nentirely free to plan your day and considering only your own “feeling
\nbest” rhythm which ONE of the four testing times would you choose?<\/p>\n
8:00 – 10:00 am. -> 4
\n11:00 am. – 1:00 pm. -> 3
\n3:00 – 5:00 pm. -> 2
\n7:00 – 9:00 pm. -> 1<\/p>\n
12. If you went to bed at 11:00 pm. at what level of tiredness would you
\nbe?<\/p>\n
Not at all tired -> 0
\nA little tired -> 2
\nFairly tired -> 3
\nVery tired -> 5<\/p>\n
13. For some reason you have gone to bed several hours later than usual,
\nbut there is no need to get up at any particular time the next morning.
\nWhich ONE of the following events are you most likely to experience?<\/p>\n
Will wake up at usual time and will NOT fall asleep -> 4
\nWill wake up at usual time and will doze thereafter -> 3
\nWill wake up at usual time but will fall asleep again -> 2
\nWill NOT wake up until later than usual -> 1<\/p>\n
14. One night you have to remain awake between 4:00 – 6:00 am. in order
\nto carry out a night watch. You have no commitments the next day. Which
\nONE of the following alternatives will suit you best?<\/p>\n
Would NOT go to bed until watch was over -> 1
\nWould take a nap before and sleep after -> 2
\nWould take a good sleep before and nap after -> 3
\nWould take ALL sleep before watch -> 4<\/p>\n
15.You have to do two hours of hard physical work. You are entirely
\nfree to plan your day and considering only your own “feeling best”
\nrhythm which ONE of the following times would you choose?<\/p>\n
8:00-10:00 am -> 4
\n11:00am -1:00pm -> 3
\n3:00-5:00pm -> 2
\n7:00-9:00pm -> 1<\/p>\n
16. You have decided to engage in hard physical exercise. A friend
\nsuggests that you do this for one hour twice a week and the best time
\nfor him is between 10:00-11:00pm. Bearing in mind nothing else but your
\nown “feeling best” rhythm how well do you think you would perform?<\/p>\n
Would be in good form. -> 1
\nWould be in reasonable form. -> 2
\nWould find it difficult. -> 3
\nWould find it very difficult. -> 4<\/p>\n
17. Suppose that you can choose your own work hours. Assume that you
\nworked a FIVE-hour day (including breaks) and that your job was
\ninteresting and paid by results. Which FIVE CONSECUTIVE HOURS would you
\nselect?<\/p>\n
12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
\nMidnight Noon Midnight
\n 4 <\/p>\n
18. At what time of the day do you think that you reach your “feeling
\nbest” peak?<\/p>\n
12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 Midnight Noon Midnight <\/p>\n
19. One hears about “morning” and “evening” types of people. Which ONE
\nof these types do you consider yourself to be?<\/p>\n
Definitely a “morning” type? -> 6
\nRather more a “morning” than an “evening” type? -> 4
\nRather more an “evening” than a “morning” type? -> 2
\nDefinitely an “evening” type? -> 0<\/p>\n
Scoring This Questionnaire<\/p>\n
The scores are added together and the sum converted into a five-point
\nMorningness-Eveningness scale:<\/p>\n
\t\t\tMorning-Evening Scale\t Score<\/p>\n
\t\t\tDefinitely Morning Type\t 70-86
\n\t\t\tModerately Morning Type\t 59-69
\n\t\t\tNeither Type\t\t 42-58
\n\t\t\tModerately EveningType\t 31-41
\n\t\t\tDefinately Evening Type\t 16-30<\/p>\n
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