Fixed Sleep Schedule
Sleep Medium 14 days oura
Start the Health OS protocol "Fixed Sleep Schedule" (sleep-fixed-schedule) and show me today's step.
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