Chronotype Quiz for Shift Workers

Purpose: This quiz helps shift workers identify their natural chronotype—Morning Type (Lark), Evening Type (Owl), or Intermediate Type (Hummingbird)—even with irregular schedules.

Instructions: Answer based on how you feel on days off or when you’re not influenced by your shift schedule. Each answer corresponds to a point value. Tally your total at the end.

1. On days off, what time do you naturally wake up (without an alarm)?

   
   

A. Before 7:00 AM

B. After 10:00 AM

C. Between 7:00 and 9:30 AM

2. How do you feel when starting a day shift (e.g., 7:00 AM start)?

A. Energized and clear-headed

B. Extremely tired and foggy

C. I can manage, but I need time to adjust

3. How do you adapt to night shifts (e.g., 7:00 PM–7:00 AM)?

A. I struggle to stay awake and alert

B. I feel productive and sharp through the night

C. It’s challenging, but I can adjust over time

4. On your first day off after a night shift, what do you do?

A. Go to bed early to reset to daytime

B. Stay up late or sleep in late—it feels natural

C. Take a nap and gradually return to a daytime routine

5. When do you prefer to exercise on days off?

A. Early morning

B. Late evening or nighttime

C. Midday or early evening

6. What best describes your cognitive function in the evening (after 6:00 PM)?

A. I’m winding down and feeling tired

B. I’m most focused and mentally sharp

C. I’m functional, but not at peak performance

7. How easy is it for you to fall asleep after a night shift?

A. Very difficult—I feel out of sync

B. Pretty easy—I’m tired and used to it

C. Somewhat difficult, but sleep routines (or, if advised by a clinician, melatonin) help

Scoring System: A = 3 points (Morning preference) B = 1 point (Evening preference) C = 2 points (Intermediate preference)

Score Range: 7–21

Interpretation

• 17–21: Morning Type (Lark) – Naturally alert early; structured routines suit you.

• 12–16: Intermediate Type (Hummingbird) – Adaptable; function well across schedules.

• 7–11: Evening Type (Owl) – More alert later; may handle nights more easily.

Example: Q1 A(3) + Q2 C(2) + Q3 B(1) + Q4 B(1) + Q5 C(2) + Q6 A(3) + Q7 C(2) = 14 → Intermediate (Hummingbird)

Tips by Chronotype

Morning Type

• Prioritize morning or early shifts

• Use bright light soon after waking

• Avoid caffeine later in the day

Evening Type

• Night/evening shifts may fit better

• Watch for accumulating sleep debt

• Use blackout curtains and a consistent wind-down

Intermediate Type

• Rotate shifts gradually when possible

• Keep sleep and wake times as consistent as you can

• Optimize light exposure (bright light on wake; dim light before sleep)

Note: This is an educational self-screen, not a diagnostic tool. Chronotype can be influenced by light exposure, social schedules, and health factors. For persistent sleep issues or to use melatonin safely, consult a qualified clinician.

Author: R.E. Hengsterman, MSN, MA, M.E., RN

Registered nurse, night-shift administrator, and author of The Shift Worker’s Paradox

Nursewhowrites.com

For educational purposes only. Not medical advice.