Sleep assessment scale
Morningness-Eveningness Questionnaire
1. If you were entirely free to plan your day, what time would you get up?
*
1. If you were entirely free to plan your day, what time would you get up?
2. If you were entirely free to plan your evening, what time would you go to bed?
*
2. If you were entirely free to plan your evening, what time would you go to bed?
3. If you have to get up at a specific time in the morning, how dependent are you on an alarm clock?
*
3. If you have to get up at a specific time in the morning, how dependent are you on an alarm clock?
4. How easy do you find it to get up in the morning?
*
4. How easy do you find it to get up in the morning?
5. How alert do you feel during the first half-hour after you wake up?
*
5. How alert do you feel during the first half-hour after you wake up?
6. How hungry do you feel during the first half-hour after waking?
*
6. How hungry do you feel during the first half-hour after waking?
7. How is your general feeling during the first half-hour after waking?
*
7. How is your general feeling during the first half-hour after waking?
8. When you have no commitments the next day, how long do you tend to delay going to bed compared to your usual time?
*
8. When you have no commitments the next day, how long do you tend to delay going to bed compared to your usual time?
9. If a friend suggests physical exercise at 7–8 a.m., how would you perform?
*
9. If a friend suggests physical exercise at 7–8 a.m., how would you perform?
10. At what time in the evening do you begin to feel tired and in need of sleep?
*
10. At what time in the evening do you begin to feel tired and in need of sleep?
11. If you must perform at your best for a two-hour task starting at 11:00 p.m., how would you perform?
*
11. If you must perform at your best for a two-hour task starting at 11:00 p.m., how would you perform?
12. If you went to bed at 11:00 p.m., how tired would you be?
*
12. If you went to bed at 11:00 p.m., how tired would you be?
13. If you go to bed several hours later than usual, and you have no commitments the next day, what would likely happen?
*
13. If you go to bed several hours later than usual, and you have no commitments the next day, what would likely happen?
14. If you must stay awake between 4–6 a.m. (e.g., night shift) and have no commitments the next day, which suits you best?
*
14. If you must stay awake between 4–6 a.m. (e.g., night shift) and have no commitments the next day, which suits you best?
15. If you could choose any time for two hours of physical work, considering only your inner rhythm, which would you choose?
*
15. If you could choose any time for two hours of physical work, considering only your inner rhythm, which would you choose?
16. If a friend suggests physical activity at 10–11 p.m., how would you perform?
*
16. If a friend suggests physical activity at 10–11 p.m., how would you perform?
17. If you could choose your five-hour work period (including breaks), which would you select?
*
17. If you could choose your five-hour work period (including breaks), which would you select?
18. At what time of day do you feel your best?
*
18. At what time of day do you feel your best?
19. People often talk about morning types and evening types. Which one do you consider yourself to be?
*
19. People often talk about morning types and evening types. Which one do you consider yourself to be?
1. Sitting and reading(Reading books, newspapers, or documents in a quiet environment.)
*
1. Sitting and reading(Reading books, newspapers, or documents in a quiet environment.)
2. Watching TV(Watching TV programs at home.)
*
2. Watching TV(Watching TV programs at home.)
3. Sitting inactive in a public place(For example, at a theater, meeting, or cinema.)
*
3. Sitting inactive in a public place(For example, at a theater, meeting, or cinema.)
4. As a passenger in a car for an hour without a break(Riding in a car, bus, or train.)
*
4. As a passenger in a car for an hour without a break(Riding in a car, bus, or train.)
5. Lying down to rest in the afternoon(Taking a nap when circumstances permit.)
*
5. Lying down to rest in the afternoon(Taking a nap when circumstances permit.)
6. Sitting and talking to someone(Conversations with friends, family, or colleagues.)
*
6. Sitting and talking to someone(Conversations with friends, family, or colleagues.)
7. Sitting quietly after lunch without alcohol(Resting after lunch with no alcohol.)
*
7. Sitting quietly after lunch without alcohol(Resting after lunch with no alcohol.)
8. In a car, while stopped for a few minutes in traffic(Stopped by red lights or traffic jam while driving.)
*
8. In a car, while stopped for a few minutes in traffic(Stopped by red lights or traffic jam while driving.)
Self-Rating Anxiety Scale
1. I feel more nervous and anxious than usual
*
1. I feel more nervous and anxious than usual
2. I feel afraid for no reason at all
*
2. I feel afraid for no reason at all
3. I get upset easily or feel panicky
*
3. I get upset easily or feel panicky
4. I feel like I am falling apart
*
4. I feel like I am falling apart
5. I feel that everything is all right and nothing bad will happen
*
5. I feel that everything is all right and nothing bad will happen
6. My arms and legs shake and tremble
*
6. My arms and legs shake and tremble
7. I am bothered by headaches, neck or back pains
7. I am bothered by headaches, neck or back pains
8. I feel weak and get tired easily
8. I feel weak and get tired easily
9. I feel calm and can sit still easily
9. I feel calm and can sit still easily
10. I can feel my heart beating fast
10. I can feel my heart beating fast
11. I am bothered by dizzy spells
11. I am bothered by dizzy spells
12. I have fainting spells or feel like it
12. I have fainting spells or feel like it
13. I can breathe in and out easily
13. I can breathe in and out easily
14. My hands and feet feel numb and tingling
14. My hands and feet feel numb and tingling
15. I am bothered by stomachaches or indigestion
15. I am bothered by stomachaches or indigestion
16. I have to urinate more often than usual
16. I have to urinate more often than usual
17. My hands are usually dry and warm
17. My hands are usually dry and warm
18. My face gets hot and blushes
18. My face gets hot and blushes
19. I fall asleep easily and get a good night’s rest
19. I fall asleep easily and get a good night’s rest
If you are interested in the assessment results, please contact us. To ensure your privacy, we will send it to you individually.