What's My Sleep Chronotype? Take the 5-Question Quiz
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Most people who tell me they're just bad at sleep aren't. They're running someone else's schedule.
Your body runs on an internal clock, and that clock isn't set the same way for everyone. About 3 in 10 adults are wired to wake early and fade by 9 or 10pm. Another 3 in 10 are the opposite, sharp at night and useless before 10am. The rest sit somewhere in between. Researchers call this your chronotype, and it is mostly biology, not discipline or character.
Why it matters more than you think
A night owl forcing a 5:30am alarm pays a tax a morning lark never feels. The research on "social jet lag," the gap between the schedule your body wants and the one your life imposes, links that mismatch to real costs in mood, metabolism, and weight over time. You can nudge your clock earlier with morning light and consistency. You cannot simply override it.
So the goal isn't to copy my schedule. I'm a morning lark, and my 5:30am wake-up fits my wiring. If your wiring is different, the same principles apply at a different time of day.
Find yours in under a minute
I built a short quiz based on a validated research instrument, the reduced Morningness-Eveningness Questionnaire. Five questions, less than a minute, no right answer. It tells you whether you're a morning lark, a night owl, or somewhere in between, and then sends you a sleep protocol tuned to your type instead of a generic one.
Want the full picture first? The complete walkthrough is in the video below, where I cover the four moves that do most of the work and the honest science behind them.