Sleep Consistency Protocol

What is Sleep Consistency Protocol?

The single most important sleep variable isn't how LONG you sleep — it's how CONSISTENT your sleep timing is. Going to bed and waking up at the same time every day (including weekends) improves sleep quality more than any supplement or gadget.

Is there evidence for it?

How do you do Sleep Consistency Protocol?

1. 1.Choose a wake-up time you can maintain 7 days per week (including weekends). Non-negotiable. This is your anchor
2. 2.Count back 7.5-8 hours from your wake time — that's your bedtime. Be in bed, lights off, at this time every night
3. 3.The first 2-3 weeks are hard. Your body is resetting its circadian rhythm. Use an alarm for both bedtime AND wake time
4. 4.No 'social jet lag': sleeping in on weekends shifts your body clock by 1-2 hours each direction, equivalent to flying across time zones every week
5. 5.If you must deviate: no more than 30 minutes on weekends. A 30-minute variation maintains your rhythm. A 2-hour variation destroys it

How long does it take?

No extra time — just discipline about timing.

Is it hard to start?

medium.

> how Shift handles sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.