Genetics and Sleep: Are You an AM or PM Person?

25.04.2017 |

Episode #4 of the course The science of sleep: learn how to improve your sleep by Somni


When do you like to wake up? Do you consider yourself a night owl or an early riser? It turns out that the answers to these questions differ for all of us. For each person, our biological clock is not only dependent upon our lifestyle but is also tied to our genetic makeup.

Today we will work with you to find out if your body prefers the morning or the evening (or neither) based on your genetics and daily behaviors. Not only will this allow you to understand yourself better, but it will also give you the chance to adjust your schedule accordingly.

You can use this knowledge to your advantage by scheduling energy-intensive or intellectually difficult activities when you are at your circadian peak and saving more passive or easier activities for when you are less attentive.

Below is a link to a survey known as the Morningness-Eveningness Questionnaire.

Instructions: Please read each question very carefully before answering. Please answer each question as honestly as possible. Answer ALL questions. Each question should be answered independently of the others. Do NOT go back and check your answers.

Take the test here

Please complete and use the scoring table below to see where you score:

70-86: Definite morning person
59-69: Moderate morning person
42-58: Intermediate
31-41: Moderate evening person
16-30: Definite evening person


Sleep Takeaways

Knowing your chronotype—whether morning or evening is generally better for you—can help you perform at your best.

Have you ever thought about energy management in your day-to-day routine? Now that you know your chronotype (whether you are more of a morning or evening type), think about how you can schedule your days for optimum energy management. This can be a powerful way to optimize your daily routine around your sleep.


What You Can Do to Improve Your Sleep

Not all hours of the day are created equal. When you’re mapping out your day, it is important to schedule high priority tasks/events when you are the most alert and at your personal energetic peak.

1. Use this bedtime scheduler to understand when is best to sleep each night.

2. Set your technology devices to automatically shut off in the evening or turn on in the morning to best match your schedule. Read more.


Tomorrow, we will help you improve your sleep hygiene and give you strategies for clean sleeping.


Recommended book

Wild Nights: How Taming Sleep Created Our Restless World by Benjamin Reiss


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