Sleep Questionnaire

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Scores can range from 16-86. Scores of 41 and below indicate “evening types". Scores of 59 and above indicate ‘moming types”. Scores between 42 and 58 indicate ‘intermediate types”.

So what if you are an evening type, yet have to get up early to go to school? The good news is that You can re-train your body clock to fit with the times you need to go to sleep and wake up.

What time would you get up if you were entirely free to plan your day?

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5:00 – 6:29 am6:30 – 7:44 am7:45 – 9:44 am9:45 – 10:59 am11:00 – 11:59 amMidday – 5:00 am

What time would you go to bed if you were entirely free to plan your evening?

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8:00 – 8:59 pm9:00 – 10:14 pm10:15 pm – 12:29 am12:30 – 1:44 am1:45 – 2:59 am3:00 am – 8:00 pm

If there is a specific time at which you have to get up in the morning, to what extent do you depend on being woken up by an alarm clock?

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Not at all dependentSlightly dependentFairly dependentVery dependent

How easy do you find it to get up in the morning (when you are not woken up unexpectedly)?

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Not at all easyNot very easyFairly easyVery easy

How alert do you feel during the first half hour after you wake up in the morning?

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Not at all alertSlightly alertFairly alertVery alert

How hungry do you feel during the first half-hour after you wake up in the morning?

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Not at all hungrySlightly hungryFairly hungryVery hungry

During the first half-hour after you wake up in the morning, how tired do you feel?

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Very tiredFairly tiredFairly refreshedVery refreshed

If you have no commitment the next day, what time would you go to bed compared to your usual bedtime?

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Seldom or never laterLess than one hour later1-2 hours laterMore than two hours later

You have decided to engage in some physical exercise. A friend suggests that you do this for one hour twice a week and the best time for him/her is between 7:00 – 8:00 am. Bearing in mind nothing but your own internal “clock”, how do you think you would perform?

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Would be in good formWould be in reasonable formWould find it difficultWould find it very difficult

At what time of day do you feel you become tired as a result of need for sleep?

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8:00 – 8:59 pm9:00 – 10:14 pm10:15 pm – 12:44 am12:45 – 1:59 am2:00 – 3:00 am

You want to be at your peak performance for a test that you know is going to be mentally exhausting and will last for two hours. You are entirely free to plan your day. Considering only your own internal “clock”, which ONE of the four testing times would you choose?

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8:00 – 10:00 am11:00 am – 1:00 pm3:00 – 5:00 pm7:00 – 9:00 pm

If you got into bed at 11:00 pm, how tired would you be?

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Not at all tiredA little tiredFairly tiredVery tired

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?

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Will wake up at usual time, but will NOT fall back asleepWill wake up at usual time and will doze thereafterWill wake up at usual time but will fall asleep againWill NOT wake up until later than usual

One night you have to remain awake between 4:00 – 6:00 am in order to carry out a night watch. You have no commitments the next day. Which ONE of the alternatives will suit you best?

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Would NOT go to bed until watch was overWould take a nap before and sleep afterWould take a good sleep before and nap afterWould sleep only before watch

You have to do two hours of hard physical work. You are entirely free to plan your day and considering only your own internal “clock” which ONE of the following times would you choose?

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8:00 – 10:00 am11:00 am – 1:00 pm3:00 – 5:00 pm7:00 – 9:00 pm

You have decided to engage in hard physical exercise. A friend suggests that you do this for one hour twice a week and the best time for him/her is between 10:00 – 11:00 pm. Bearing in mind nothing else but your own internal “clock”, how well do you think you would perform?

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Would be in good formWould be in reasonable formWould find it difficultWould find it very difficult

Suppose that you can choose your school hours. Assume that you went to school for five hours per day and that school was interesting and enjoyable. Which five consecutive hours would you select?

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5 hours starting between 4:00 – 7:59 am5 hours starting between 8:00 – 8:59 am5 hours starting between 9:00 am – 1:59 pm5 hours starting between 2:00 – 4:59 pm5 hours starting between 5:00 pm – 3:59 am

At what time of the day do you think that you reach your “feeling best” peak?

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5:00 – 7:59 am8:00 – 9:59 am10:00 am – 4:59 pm5:00 – 9:59 pm10:00 pm – 4:59 am

One hears about “morning” and “evening” types of people. Which ONE of these types do you consider yourself to be?

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Definitely a “morning” typeRather more a “morning” type than an “evening” typeRather more an “evening” type than a “morning” typeDefinitely an “evening” type

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