Fixed Sleep Schedule

Sleep Medium 14 days oura
Start in app

Start the Health OS protocol "Fixed Sleep Schedule" (sleep-fixed-schedule) and show me today's step.

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Goal

Test how a stable sleep schedule affects recovery

Hypothesis

A stable sleep schedule improves circadian consistency and reduces fragmentation

An irregular sleep schedule disrupts the circadian rhythm and worsens recovery quality (Lunsford-Avery 2018)

Expected Effects

  • ↑ circadian_consistency
  • ↓ sleep_fragmentation

Phases

1

Baseline

7 days
  • Sleep as usual
  • Log your actual bedtime and wake time
2

Fixed Schedule

7 days
  • Go to bed and wake up at the same time every day, including weekends
  • Pick times based on your baseline averages
  • Allowed deviation: +/- 15 minutes

Tracked Metrics

Primary

  • ↑ circadian_consistency
  • ↓ sleep_fragmentation

Evaluation

Method: compare_phase_means

Design: baseline (7 days) → intervention (7 days)

Safety

Disclaimers

  • Don't set your alarm too early — sleep deprivation is worse than an irregular schedule
  • If you can't fall asleep at your set time, don't lie there for more than 20 minutes

Stop Conditions

  • Chronic sleep deprivation (under 5 hours) for 3+ days in a row