You need to get on point dude, this wont cut it. Giving a 1 hour window like that is a HUGE problem and you need to get it down to like a 5 min window. Set a alarm!
In nature the plant know it's time to flower or go back to veg with as little as a 2.5 min increase or decrease in light ! Granted it takes a few days in a row, but I hope you dont take this lightly.
When I light dep or manually control my lighting I set a alarm. No matter what I'm doing I stop when that alarm goes off and I take care of it.
I've woke up, I've been eating an put down my plate, I've been fuckin an stopped, in the shower an jumped out an did it naked etc etc you gotta make it the priority.