Chronotype quiz: lark or night owl?
Your chronotype is your body’s natural preference for when to sleep and be active — it’s largely genetic, not just a habit. Answer these seven quick questions to find out where you sit on the lark-to-owl spectrum and what bedtime actually suits you.
What your chronotype means
Roughly speaking, people fall into three groups. Morning larks wake early naturally, peak before noon, and fade in the evening. Night owls struggle in the morning, come alive later in the day, and naturally want a late bedtime. Most people are intermediate — somewhere in the middle with mild leanings either way.
Your chronotype isn’t a flaw to fix; it’s biology. Night owls forced onto an early schedule build up “social jetlag” and chronic sleep debt, while larks pushed to stay up late suffer the same in reverse. The goal is to work with your type where you can: align your most demanding tasks with your peak hours, get bright light at the right time to anchor your rhythm, and aim for a consistent schedule that respects your natural window.
Use your result
Whatever your type, the key is waking at the end of a sleep cycle rather than the middle of one. Plug your ideal wake-up time into the sleep cycle calculator to get bedtimes built from full 90-minute cycles. You can also read how sleep needs shift with age in our sleep-by-age guide.