Consistent-Schedule Reset

A reset for irregular or shifted schedules (weekends, travel, late nights): hold a steady wake time (this routine's own evidence anchor), use morning light to pull the clock earlier, protect a full sleep window, and keep naps short so night-time sleep pressure stays intact - each with its own practice entry and citations, not one combined finding. General hygiene guidance, not treatment for a circadian rhythm sleep disorder.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1. 1
   Sleep Regularity and Consistency

   review once at start

   Understand why regularity may matter beyond total hours.

   Scaffold: app-designed step

   No option on this bench from any review

   No completed Round-2 review has named a practice for that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.

2. 2
   Keep a Consistent Sleep–Wake Schedule

   hold one wake time within +/-30 min, 7 days/week

   The non-negotiable anchor of the reset.

   Slot: sleep timing & regularity

   Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states no tolerance for this.

   No option on this bench from any review

   No completed Round-2 review has named a practice for sleep timing & regularity that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.

3. 3
   Get Bright Light in the Morning

   10-30 min daylight within 1-2 h of the fixed wake time

   Reinforces the earlier, steadier rhythm.

   Slot: sleep timing & regularity

   Scaffold: app-designed stepApp-designed prescriptionthe finding states lux, which this step does not carry; the finding states no duration for this.

   No option on this bench from any review

   No completed Round-2 review has named a practice for sleep timing & regularity that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.

4. 4
   Protect a Full 7–9 Hour Sleep Window

   allow 8-9 h in bed at consistent times

   Keep bedtime and rise time steady, not just duration.

   Slot: sleep timing & regularity

   Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states no duration for this.

   No option on this bench from any review

   No completed Round-2 review has named a practice for sleep timing & regularity that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.

5. 5
   Keep Naps Short

   if needed, 10-20 min before mid-afternoon only

   Avoid long or late naps that undercut the reset.

   Slot: daytime behaviours affecting sleep

   Described in the findingApp-designed prescriptionthe finding states no duration for this.

   No option on this bench from any review

   No completed Round-2 review has named a practice for daytime behaviours affecting sleep that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.