Improve sleep regularity with a consistent schedule
Read your sleep for regularity first, then duration, with a fixed wake time, morning light, a wind-down before bed and a 30-minute sensitivity to changes in your weekly sleep.
Sleep consistency reads your sleep data for regularity first, duration second and sleep stages third. A consistent 7 hours beats an erratic 8-hour average. Weekend drift, sometimes called social jet lag, is the most common way regularity slips.
How AumniVIDA follows it with your data
- Notice smaller changes. The protocol surfaces a 30-minute shift in your weekly sleep average.
- Spot weekend drift. With Apple Health or Oura connected, the coach points out weekend drift when your data shows it.
- Build the routine. The coach suggests bright light within an hour of waking, outdoors if you can, and parking screens and hard problems 60 minutes before bed.
- Time caffeine and naps. Stop caffeine 8 to 10 hours before bed, and keep naps under 30 minutes and before 3 pm.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The protocol cites the AASM consensus recommendations on sleep duration and a 2024 study in Sleep linking sleep regularity with mortality risk.
- AASM consensus recommendations on sleep duration
- Windred et al. 2024, Sleep: sleep regularity and mortality risk
Before you start
Persistent insomnia, loud snoring or daytime sleepiness need a clinician. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.