Sleep consistency: the quiet superpower

Everyone fixates on the eight-hour target. Fewer people realize that going to bed and waking at wildly different times — even while hitting eight hours — can blunt recovery as much as cutting sleep short.

Your body keeps a schedule

Circadian rhythm governs hormone release, core temperature, and the timing of deep and REM sleep. Erratic bed times force your physiology to keep guessing, and quality suffers even when quantity does not.

The consistency score

LockIn90 tracks the variance in your sleep and wake times and folds it into your score. Tighten that window and most people see their recovery numbers lift within a week — no extra hours required.

• Anchor your wake time first; bedtime tends to follow.
• Aim to keep bed and wake within a 30–60 minute band.
• Protect the hour before bed — it sets up everything after it.