optimal sleeping time!
HERE IS YOUR PERSONALIZED AUTO-MEQ FEEDBACK (18 Dec 2007)
Your score is 43.
YOUR MORNINGNESS-EVENINGNESS TYPE IS CONSIDERED TO BE INTERMEDIATE.
Morningness-eveningness scores range from 16-86. Scores of 41 and below indicate "evening types." Scores of 59 and above indicate "morning types." Scores between 42-58 indicate "intermediate types."
16-30 31-41 42-58 59-69 70-86
definite evening moderate evening intermediate moderate morning definite morning
Your score allows us to estimate when your brain begins to produce the nighttime hormone melatonin*, which normally occurs before you are ready to fall asleep.
WE ESTIMATE THAT YOUR MELATONIN ONSET OCCURS AT ABOUT 10:30 PM.
*saliva concentration of 3 picograms per milliliter
The time you are first able to fall asleep easily (assuming that you keep a regular sleep schedule) is related to the time that your brain begins to produce melatonin in the evening or at night.
WE ESTIMATE THAT YOUR "NATURAL" BEDTIME IS AT ABOUT 12:15 AM.
This information can be put to important use if you are trying to organize your daily schedule to best match with your circadian rhythm type. It is especially useful if you want to use light therapy to shift your rhythms in a desired direction (morning light shifts rhythms earlier; evening light shifts them later).
Appropriate timing of therapy can help you wake up more alert for a normal work day, reduce insomnia when you are trying to get to sleep, accommodate to shift work, prepare for (or recover from) long distance air travel, and even correct abnormal sleep patterns such as the Delayed Sleep Phase Syndrome. Below, we specify two well-tested applications:
Light therapy is the first-line treatment for Seasonal Affective Disorder, eliminating or reducing the need to take drugs. People suffering with major depressive episodes in winter should seek supervision of treatment by a health professional knowledgeable about managing the symptoms. The personalized advice we give you here is based on a large clinical trial at Columbia Presbyterian Medical Center. That clinical trial used a 10,000 lux fluorescent light box with an overhead diffusing screen, for 30 minutes daily. (Other light box types might require longer exposure duration, or might be less effective. You should ask your doctor to help you make adjustments to maximize the antidepressant effect.)
If you are considering 10,000 lux light therapy to combat winter depression, your morningness-eveningness score indicates that YOUR OPTIMUM 30-MINUTE LIGHT TREATMENT SHOULD BEGIN AT 7:00 AM.
You can try the same light timing, 7:00 AM, to combat oversleeping and ease of rising in morning, whether or not you have winter depression.
Our recommendation provides only a general guideline. You may need to adjust the timing based on your experience during treatment. If you sleep longer than 7 hours per night, this schedule will require you to wake up earlier than usual for greatest benefit. Some people compensate by going to bed earlier, while others feel fine with shorter sleep.
1 Approximately what time would you get up if you were entirely free to plan your day?
(You may want to use your browser's zoom function to maximize the size of the question text on your screen.) 11:00 a.m.-12:00 noon
2 Approximately what time would you go to bed if you were entirely free to plan your evening? 12:30-1:45 a.m.
3 If you usually have to get up at a specific time in the morning, how much do you depend on an alarm clock? Slightly
4 How easy do you find it to get up in the morning (when you are not awakened unexpectedly)? Fairly easy
5 How alert do you feel during the first half hour after you wake up in the morning? Slightly alert
6 How hungry do you feel during the first half hour after you wake up? Not at all hungry
7 During the first half hour after you wake up in the morning, how do you feel? Fairly refreshed
8 If you had no commitments the next day, what time would you go to bed compared to your usual bedtime? 1-2 hours later
9 You have decided to do physical exercise. A friend suggests that you do this for one hour twice a week, and the best time for him is between 7-8 a.m. Bearing in mind nothing but your own internal "clock," how do you think you would perform? Would find it very difficult
10 At approximately what time in the evening do you feel tired, and, as a result, in need of sleep? 12:45-2:00 a.m.
11 You want to be at your peak performance for a test that you know is going to be mentally exhausting and will last two hours. You are entirely free to plan your day. Considering only your internal "clock," which one of the four testing times would you choose? 11 a.m.-1 p.m.
12 If you got into bed at 11 p.m., how tired would you be? Very tired
13 For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which one of the following are you most likely to do? Will not wake up until later than usual
14 One night you have to remain awake between 4-6 a.m. in order to carry out a night watch. You have no time commitments the next day. Which one of the alternatives would suit you best? Would take a good sleep before and nap after
15 You have to do two hours of hard physical work. You are entirely free to plan your day. Considering only your internal "clock," which one of the following times would you choose? 3-5 p.m.
16 You have decided to do physical exercise. A friend suggests that you do this for one hour twice a week. The best time for her is between 10-11 p.m. Bearing in mind only your own internal "clock," how well do think you would perform? Would be in reasonable form
17 Suppose you can choose your own work hours. Assume that you work a five-hour day (including breaks), your job is interesting and you are paid based on your performance. At approximately what time would you choose to begin? 5 hours starting between 9 a.m. and 2 p.m.
18 At approximately what time of day do you usually feel your best? 10 pm-5 a.m.
19 One hears about "morning types" and "evening types." Which one of these types do you consider yourself to be? Rather more an evening type than a morning type
Your score is 43.
YOUR MORNINGNESS-EVENINGNESS TYPE IS CONSIDERED TO BE INTERMEDIATE.
Morningness-eveningness scores range from 16-86. Scores of 41 and below indicate "evening types." Scores of 59 and above indicate "morning types." Scores between 42-58 indicate "intermediate types."
16-30 31-41 42-58 59-69 70-86
definite evening moderate evening intermediate moderate morning definite morning
Your score allows us to estimate when your brain begins to produce the nighttime hormone melatonin*, which normally occurs before you are ready to fall asleep.
WE ESTIMATE THAT YOUR MELATONIN ONSET OCCURS AT ABOUT 10:30 PM.
*saliva concentration of 3 picograms per milliliter
The time you are first able to fall asleep easily (assuming that you keep a regular sleep schedule) is related to the time that your brain begins to produce melatonin in the evening or at night.
WE ESTIMATE THAT YOUR "NATURAL" BEDTIME IS AT ABOUT 12:15 AM.
This information can be put to important use if you are trying to organize your daily schedule to best match with your circadian rhythm type. It is especially useful if you want to use light therapy to shift your rhythms in a desired direction (morning light shifts rhythms earlier; evening light shifts them later).
Appropriate timing of therapy can help you wake up more alert for a normal work day, reduce insomnia when you are trying to get to sleep, accommodate to shift work, prepare for (or recover from) long distance air travel, and even correct abnormal sleep patterns such as the Delayed Sleep Phase Syndrome. Below, we specify two well-tested applications:
Light therapy is the first-line treatment for Seasonal Affective Disorder, eliminating or reducing the need to take drugs. People suffering with major depressive episodes in winter should seek supervision of treatment by a health professional knowledgeable about managing the symptoms. The personalized advice we give you here is based on a large clinical trial at Columbia Presbyterian Medical Center. That clinical trial used a 10,000 lux fluorescent light box with an overhead diffusing screen, for 30 minutes daily. (Other light box types might require longer exposure duration, or might be less effective. You should ask your doctor to help you make adjustments to maximize the antidepressant effect.)
If you are considering 10,000 lux light therapy to combat winter depression, your morningness-eveningness score indicates that YOUR OPTIMUM 30-MINUTE LIGHT TREATMENT SHOULD BEGIN AT 7:00 AM.
You can try the same light timing, 7:00 AM, to combat oversleeping and ease of rising in morning, whether or not you have winter depression.
Our recommendation provides only a general guideline. You may need to adjust the timing based on your experience during treatment. If you sleep longer than 7 hours per night, this schedule will require you to wake up earlier than usual for greatest benefit. Some people compensate by going to bed earlier, while others feel fine with shorter sleep.
1 Approximately what time would you get up if you were entirely free to plan your day?
(You may want to use your browser's zoom function to maximize the size of the question text on your screen.) 11:00 a.m.-12:00 noon
2 Approximately what time would you go to bed if you were entirely free to plan your evening? 12:30-1:45 a.m.
3 If you usually have to get up at a specific time in the morning, how much do you depend on an alarm clock? Slightly
4 How easy do you find it to get up in the morning (when you are not awakened unexpectedly)? Fairly easy
5 How alert do you feel during the first half hour after you wake up in the morning? Slightly alert
6 How hungry do you feel during the first half hour after you wake up? Not at all hungry
7 During the first half hour after you wake up in the morning, how do you feel? Fairly refreshed
8 If you had no commitments the next day, what time would you go to bed compared to your usual bedtime? 1-2 hours later
9 You have decided to do physical exercise. A friend suggests that you do this for one hour twice a week, and the best time for him is between 7-8 a.m. Bearing in mind nothing but your own internal "clock," how do you think you would perform? Would find it very difficult
10 At approximately what time in the evening do you feel tired, and, as a result, in need of sleep? 12:45-2:00 a.m.
11 You want to be at your peak performance for a test that you know is going to be mentally exhausting and will last two hours. You are entirely free to plan your day. Considering only your internal "clock," which one of the four testing times would you choose? 11 a.m.-1 p.m.
12 If you got into bed at 11 p.m., how tired would you be? Very tired
13 For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which one of the following are you most likely to do? Will not wake up until later than usual
14 One night you have to remain awake between 4-6 a.m. in order to carry out a night watch. You have no time commitments the next day. Which one of the alternatives would suit you best? Would take a good sleep before and nap after
15 You have to do two hours of hard physical work. You are entirely free to plan your day. Considering only your internal "clock," which one of the following times would you choose? 3-5 p.m.
16 You have decided to do physical exercise. A friend suggests that you do this for one hour twice a week. The best time for her is between 10-11 p.m. Bearing in mind only your own internal "clock," how well do think you would perform? Would be in reasonable form
17 Suppose you can choose your own work hours. Assume that you work a five-hour day (including breaks), your job is interesting and you are paid based on your performance. At approximately what time would you choose to begin? 5 hours starting between 9 a.m. and 2 p.m.
18 At approximately what time of day do you usually feel your best? 10 pm-5 a.m.
19 One hears about "morning types" and "evening types." Which one of these types do you consider yourself to be? Rather more an evening type than a morning type
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10:43:00 PM
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