AutoMEQ 02/04/22, 16:41
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AutoMEQ
Automated Morningness-Eveningness Questionnaire (AutoMEQ)
HERE IS YOUR PERSONALIZED AUTO-MEQ FEEDBACK
Your score is 46.
We hope that you benefitted from our detailed questioning and personalized feedback
free of charge, for which a group of expert clinicians and information scientists
volunteered their time and creative effort. Continued electronic implementation
requires considerable expense to CET. Please consider giving to CET in
acknowledgment of this professional contribution. Thank you very much.
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 moderate moderate definite
intermediate
evening evening morning morning
Your score allows us to estimate when your brain begins to produce the nighttime
hormone melatonin, which normally occurs about two to three hours before you
are ready to fall asleep.
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AutoMEQ 02/04/22, 16:41
WE ESTIMATE THAT YOUR MELATONIN ONSET OCCURS AT ABOUT 10:15 pm.
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. This secretion can be measured in your saliva, where it
has a concentration of 3 picograms per milliliter.
WE ESTIMATE THAT YOUR "NATURAL" BEDTIME IS AT ABOUT 12:00 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,
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 6:45 am.
You can try the same light timing, 6:45 am, to combat oversleeping and ease of
rising in morning, whether or not you have winter depression.
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AutoMEQ 02/04/22, 16:41
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.
Click next to print out your answers to each question, send us feedback, and go to
the website for the Center for Environmental Therapeutics.
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