Consistent-Schedule Reset

A reset for irregular or shifted schedules (weekends, travel, late nights): hold a steady wake time, use morning light to pull the clock earlier, protect a full sleep window, and keep naps short so night-time sleep pressure stays intact. General hygiene guidance, not treatment for a circadian rhythm sleep disorder.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Sleep Regularity and Consistency
review once at start
Understand why regularity may matter beyond total hours.
2
Keep a Consistent Sleep–Wake Schedule
hold one wake time within +/-30 min, 7 days/week
The non-negotiable anchor of the reset.
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.
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.
5
Nap Short and Early
if needed, 10-20 min before mid-afternoon only
Avoid long or late naps that undercut the reset.

Find this in my week builder

Opens the builder on Sleep, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.