The estberg questionnaire for determining the morning and evening performance type

( modified version)

Introduction to

1. Before you answer a question, read it very carefully.

2. Please answer all questions.

3. Answer the questions without violating the proposed sequence.

4. Each question should be answered regardless of the answers to other questions. Do not return to the answers to the previous questions for comparison with the answer to the next question.

5. There are several answers for each question. Mark only one of them with a cross. Under some questions instead of answers you will see a scale. Mark on this scale the cross that you think is most appropriate.

6. For each question, try to answer with the utmost frankness.

7. As for each question, you can make additional comments, for this purpose the required space is given in the questionnaire.

Questions and scoring points for

1. When would you prefer to stand up if you were completely free to choose your daily routine and would be guided solely by your personal desires?

Your remarks and additions:

2. When would you prefer to go to bed in the event that you plan your evening time completely freely and guided at the same time solely with your personal desires?

Your remarks and additions:

3. How great is your need for using an alarm clock, if in the morning you need to get up at a certain time?

Absolutely no need 4

In some cases there is a need 3

The need is quite strong 2

Alarm clock is absolutely necessary for me 1

Your remarks and additions:

4. If you had to prepare for passing exams in a tight time and along with daytime hoursuse to prepare the beginning of the night( 23 - 2 hours), how productive would your work be at this time?

Absolutely useless.

I absolutely could not work 4

Some use would be 3

Work would be effective 2

Work would be highly efficient 1

Your remarks and additions:

5. Is it easy for you to get up in the morning under normal conditions?

Very difficult 1

Quite difficult 2

Fairly easy 3

Very easy 4

Your remarks and additions:

6. Do you feel fully awake in the first half hour after the morning ascent?

Very drowsy 1

There is a slight drowsiness 2

Fairly clear head 3

Complete clarity of thought 4

Your remarks and additions:

7. What is your appetite for the first half hour after the morning ascent?

Absolutely no appetite 1

Appetite reduced 2

Pretty good appetite 3

Very good appetite 4

Your remarks and additions:

8. If you had to prepare for exams in the hard time and alongside with daytime clockuse to prepare the early morning( 4-7 hours), how productive would your work be at this time?

Absolutely useless.

I absolutely could not work 1

Some use would be 2

Work would be efficient enough 3

Work would be highly efficient 4

Your remarks and additions:

9. Do you feel physical sluggishness in the first half hour after the morning ascent?

Very large lethargy

( up to the complete breakdown) 1

Some lethargy 2

Known vivacity 3

Full vivacity 4

Your remarks and additions:

10. If your next day is free from work, when will you go to bed compared to the usual time for going to bed?

Not later than usually 4

Less than 1 hour after 3

1-2 hours later 2

More than 2 hours later 1

Your remarks and additions:

11. Is it easy for you to fall asleep under normal conditions?

Very difficult 1

Quite difficult 2

Fairly easy 3

Very easy 4

Your remarks and additions:

12. You decided to strengthen your health with physical training. Your friend offered to study together for 1 hour 2 times a week. The best time for your friend is the morning between 7 and 8 am. Is this period the best for you?

In it is time I would was in good form 4

I would be in fairly good condition 3

I would be hard 2

I would be very difficult 1

Your remarks and additions:

13. When you in the evening feel so tired that should go to bed?

Your remarks and additions:

14. During the 2-hour work, which requires you to fully mobilize the mental forces, you would like to be on top of your efficiency. Which of the 4 suggested periods would you choose for this job if you were completely free in planning your daily routine and were guided only by your personal desire?

8.00 - 10.00 b

11.00 - 13.00 4

15.00 - 17.00 2

19.00 - 21.00 0

Your remarks and additions:

15. How great is your fatigue at 23 h?

I'm very tired by this time 5

I'm visibly tired by this time 3

I'm slightly tired by this time 2

I'm not at all tired by this time 0

Your remarks and additions:

16. For some reason you had to lie downto sleep a few hours later than usual. The next morning there is no need to get up at a certain time. Which of the 4 proposed options will be yours?

I wake up at the usual time and will not fall asleep again 4

I'll wake up at the usual time and then I'll sleep 3

I'll wake up at the usual time and fall asleep again 2

I'll wake up later than usual 1

Your remarks and additions:

17.You must be on duty at night from 4 to 6 hours. The next day you have free. Which of the 4 options is the most acceptable for you?

I'll sleep only after night duty 1

I'll take a nap before duty, and after a night's rest I'll go to bed 2

I'll sleep well before duty, and after a while I'll sleep 3

I'm completely sleepy before duty 4

Your remarks and additions:

18. You must perform heavy physical work within 2 hours. Which of the following periods will you choose for this, if you are completely free in planning your daily routine and will be able to be guided solely by your personal desires?

8.00 - 10.00 4

11.00 - 13.00 3

15.00 - 17.00 2

19.00 - 21.00 1

Your remarks and additions:

19. You decided to conduct sessions of heavy physical training. Your friend offers to train together 2 times a week for 1 hour. The best time for your friend is 22-23 hours. How favorable, judging by the state of health, would this time be for you?

Yes, I would be in good shape 1

Perhaps I would be in acceptable form 2

A bit late, I would be in bad shape 3

No, at this time I would not be able to train at all 4

Your remarks and additions:

20. What time did you prefer to get up in childhood during the summer holidays, when the hour of recovery was chosen solely at your personal request?

Your remarks and additions:

21. Imagine that you can freely choose your working time. Suppose you have a 5-hour day( including breaks) and your work is interesting and satisfying. Choose 5 continuous working hours when the efficiency of your work would be the highest.(The highest score is taken for evaluation.)

Your remarks and additions:

22. At what time of day do you fully reach the peak of your productivity( mark with a cross only one hour!)?

Your remarks and additions:

23. Sometimes you hear about people of "morning" and "evening" types. To which of these types do you refer yourself?

Clearly to the morning b

Rather to the morning than to the evening 4

Rather to the evening than to the morning 2

Clearly to the evening 0

Your remarks and additions:

Conclusion on the score:

• over 92 - pronounced morning type;

• 77-91 - mild morning type;

• 58-76 - indifferent type;

• 42-57 - mild evening type;

• below 41 - a pronounced evening type.