Sleep consistency protocol

Protect 7–9 hours with a fixed wake time — the highest-leverage daily habit for longevity.

Sleep · Daily · strong evidence

why it matters

Short or irregular sleep raises risk for cardiovascular disease, metabolic dysfunction, and cognitive decline. Consistent timing anchors circadian rhythm and improves sleep quality even when total hours are similar.

the protocol

1. Pick a non-negotiable wake time — Choose a wake time you can keep 7 days a week — including weekends. Shift bedtime earlier rather than sleeping in.
2. Wind-down buffer (30–60 min) — Dim lights, stop work email, and avoid heavy meals and alcohol in the last 2–3 hours before bed.
3. Optimize the bedroom — Cool (65–68°F / 18–20°C), dark, and quiet. Use blackout curtains or a sleep mask if needed.
4. Morning light within 30 minutes of waking — Get 10–15 minutes of outdoor light (or a bright light box) to reinforce your circadian clock.
5. Track for 2 weeks — Log bedtime, wake time, and how rested you feel. Adjust bedtime in 15-minute increments until you wake without an alarm most days.

track:

Sleep duration
Wake-time variance (minutes)
Resting heart rate trend

cautions:

Persistent insomnia or snoring with daytime sleepiness warrants a clinician visit — consider sleep apnea screening.