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What's your sleep type?

Eight quick questions. Find out if you're a Morning Bird, Hummingbird or Night Owl, and how to recover with your rhythm.

Dr Pete Fowler, PhD8 questionsTakes 1 minute

Question 1

What time do you usually feel most alert?

Early morningBefore 10 amMiddle of the day10 am to 5 pmEveningAfter 5 pm

How do you feel about mornings?

I wake up easily. No snooze button.I need a little time, but I get goingMornings are rough. Don't talk to me before coffee.

When do you usually go to bed?

Before 10 pm10 pm to midnightAfter midnight

With no work, school or kids, when would you naturally wake up?

6 to 7 am7 to 9 am9 to 11 am

When do you feel most productive?

Before lunchMid-afternoonLate evening

How do you usually feel by 10 pm?

Sleepy and winding downAlert but relaxedWide awake and ready to do stuff

On weekends, do you...

Wake at the same time as weekdaysSleep in a little laterSleep in a lot later

If you had to exercise, when would you choose?

MorningAfternoonEvening or night

About sleep types

Morning Bird, Hummingbird or Night Owl?

Some people bounce out of bed ready to go. Others hit their stride long after the sun goes down. That natural pattern is your sleep type, or chronotype. It affects when you feel alert, when you feel sleepy and how you train, recover and feel each day.

How is the quiz scored?

There are eight quick questions. Each answer scores 1, 2 or 3 points. A total of 8 to 12 makes you a Morning Bird. 13 to 18 is a Hummingbird. 19 to 24 is a Night Owl.

The three sleep types

Morning Bird: best energy early, fading by evening. Train early and protect an early bedtime.
Hummingbird: flexible and adaptable. Consistency matters most.
Night Owl: comes alive at night. Block evening light and build a bedtime ritual.

Can I change my sleep type?

Your sleep type is part of who you are. But smart habits make a big difference. Getting daylight during the day, eating at regular times and exercising regularly all help your body clock. Matching your schedule to your natural rhythm helps too.

What should I do with my result?

Use the tips for your type, then check your habits with my sleep habits check. For the full story, read Your sleep type = your recovery style and my free At-Home Recovery Blueprint.

I'm Dr Pete Fowler. My PhD is in sleep and recovery in elite athletes, and I've worked with the AIS, McLaren F1 and Tottenham Hotspur.