217 lines
8.0 KiB
Plaintext
217 lines
8.0 KiB
Plaintext
OWL AND LARK QUESTIONNAIRE
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Reprinted from the book 'Wide Awake at 3:00 am. By Choice or by Chance '
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by Richard M. Coleman. The questionnaire was adapted from an article
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entitled "A Self Assesment Questionnaire to Determine
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Morningness-Eveningness in Human Circadian Rhythms" by J. A. Horne and
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O. Ostberg. The original article appeared in International Journal of
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Chronobiology, Vol. 4, 97-110, (London: Gordon and Breach Publishers
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Ltd., 1976)
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Instructions:
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1. Please read each question very carefully before answering.
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2. Answer ALL questions.
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3. Answer questions in numerical order.
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4. Each question should be answered independently of others. Do NOT go
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back and check your answers.
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5. All questions have a selection of answers. For each question choose
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one answer only. Some questions have a scale instead of a selection of
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answers. Note the time of the appropriate answer on the scale and select
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the corresponding number below the scale as your answer.
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Questions
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1. Considering only your own "feeling best" rhythm, at what time would
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you get up if you were entirely free to plan your own day?
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5 am 6:30 7:45 9:45 11:00 12 pm
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<--- 5 --> <---4 ---> <-------3-------> <----2---> <---1--->
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2. Considering only your own "feeling best" rhythm, at what time would
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you go to bed if you were entirely free to plan your evening?
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8 pm 9:00 10:15 12:30 am 1:45 3 am
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<---5---> <----4----> <--------3--------> <----2---><----1---->
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3. If there is a time at which you have to get up in the morning, to
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what extent are you dependent on being woken up by an alarm clock?
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Not at all dependent -> 4
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Slightly dependent -> 3
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Fairly dependent -> 2
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Very dependent -> 1
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4. Assuming adequate enviromental conditions, how easy do you find
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getting up in the mornings?
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Not at all easy -> 1
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Not very easy -> 2
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Fairly easy -> 3
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Very easy -> 4
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5. How alert do you feel during the first half-hour after having woken
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in the morning?
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Not at all alert -> 1
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Slightly alert -> 2
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Fairly alert -> 3
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Very alert -> 4
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6. How is your appetite during the first half-hour after having woken in
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the morning?
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Very poor -> 1
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Fairly poor -> 2
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Fairly good -> 3
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Very good -> 4
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7. During the first half-hour after having woken in the morning, how
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tired do you feel?
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Very tired -> 1
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Fairly tired -> 2
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Fairly refreshed -> 3
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Very refreshed -> 4
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8. When you have no commitments the next day, at what time do you go to
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bed compared to your usual bedtime?
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Seldom or never later -> 4
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Less than one hour later -> 3
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1-2 hours later -> 2
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More than two hours later -> 1
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9. You have decided to engage in some physical excercise. A friend
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suggests that you do this one hour twice a week and the best time for
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him is between 7:00 - 8:00 am. Bearing in mind nothing else but your own
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"feeling best" rhythm how do you think you will perform?
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Would be in good form -> 4
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Would be in reasonable form -> 3
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Would find it difficult -> 2
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Would find it very difficult -> 1
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10. At what time do you feel tired and as a result in need of sleep?
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8 pm 9:00 10:15 12:45 am 2:00 3 am
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<---5---> <----4----> <---------3---------> <----2--- > <---1--->
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11. You wish to be at your peak performance for a test which you know is
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going to be mentally exhausting and lasting for two hours? You are
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entirely free to plan your day and considering only your own "feeling
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best" rhythm which ONE of the four testing times would you choose?
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8:00 - 10:00 am. -> 4
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11:00 am. - 1:00 pm. -> 3
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3:00 - 5:00 pm. -> 2
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7:00 - 9:00 pm. -> 1
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12. If you went to bed at 11:00 pm. at what level of tiredness would you
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be?
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Not at all tired -> 0
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A little tired -> 2
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Fairly tired -> 3
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Very tired -> 5
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13. For some reason you have gone to bed several hours later than usual,
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but there is no need to get up at any particular time the next morning.
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Which ONE of the following events are you most likely to experience?
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Will wake up at usual time and will NOT fall asleep -> 4
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Will wake up at usual time and will doze thereafter -> 3
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Will wake up at usual time but will fall asleep again -> 2
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Will NOT wake up until later than usual -> 1
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14. One night you have to remain awake between 4:00 - 6:00 am. in order
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to carry out a night watch. You have no commitments the next day. Which
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ONE of the following alternatives will suit you best?
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Would NOT go to bed until watch was over -> 1
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Would take a nap before and sleep after -> 2
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Would take a good sleep before and nap after -> 3
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Would take ALL sleep before watch -> 4
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15.You have to do two hours of hard physical work. You are entirely
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free to plan your day and considering only your own "feeling best"
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rhythm which ONE of the following times would you choose?
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8:00-10:00 am -> 4
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11:00am -1:00pm -> 3
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3:00-5:00pm -> 2
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7:00-9:00pm -> 1
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16. You have decided to engage in hard physical exercise. A friend
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suggests that you do this for one hour twice a week and the best time
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for him is between 10:00-11:00pm. Bearing in mind nothing else but your
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own "feeling best" rhythm how well do you think you would perform?
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Would be in good form. -> 1
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Would be in reasonable form. -> 2
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Would find it difficult. -> 3
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Would find it very difficult. -> 4
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17. Suppose that you can choose your own work hours. Assume that you
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worked a FIVE-hour day (including breaks) and that your job was
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interesting and paid by results. Which FIVE CONSECUTIVE HOURS would you
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select?
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12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
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Midnight Noon Midnight
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<-----1-----> <----5---->4<-------3--------> <----2---> <----------1---------->
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18. At what time of the day do you think that you reach your "feeling
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best" peak?
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12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 Midnight Noon Midnight
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<-----1-----> <---5--> <-4-> <----------3-----------> <------2------> <---1--->
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19. One hears about "morning" and "evening" types of people. Which ONE
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of these types do you consider yourself to be?
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Definitely a "morning" type? -> 6
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Rather more a "morning" than an "evening" type? -> 4
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Rather more an "evening" than a "morning" type? -> 2
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Definitely an "evening" type? -> 0
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Scoring This Questionnaire
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The scores are added together and the sum converted into a five-point
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Morningness-Eveningness scale:
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Morning-Evening Scale Score
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Definitely Morning Type 70-86
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Moderately Morning Type 59-69
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Neither Type 42-58
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Moderately EveningType 31-41
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Definately Evening Type 16-30
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