On-Policy Self-Distillation (OPSD) has emerged as a promising paradigm for safety alignment, delivering dense, token-level supervision by distilling from a teacher conditioned on refusal-oriented privileged prompts. However, we reveal that this paradigm suffers from critical inefficiencies that degrade both training efficiency and general reasoning capabilities. Specifically, we diagnose two fundamental bottlenecks: (1) supervisory collapse over extended rollouts, where the teacher's corrective efficacy degrades precipitously as the student's generation prefix lengthens, injecting noisy gradients into late-stage tokens; and (2) gradient dilution from stylistic shifts, where the distillation objective is dominated by safety-irrelevant stylistic discrepancies induced by privileged prompting, washing out genuine safety signals and impairing base reasoning. To resolve these issues, we propose Efficient On-Policy Self-Distilled Safety Alignment (EOPSA), which concentrates computational and gradient budgets exclusively on reliably supervised, safety-critical tokens. EOPSA incorporates two coordinated mechanisms: (i) Adaptive Rollout Scheduling, which dynamically bounds the generation horizon guided by a novel Teacher Rescue Rate (TRR) metric to operate strictly within reliable supervision regimes; and (ii) Selective Distillation, which filters out safety-neutral tokens to restrict gradient updates exclusively to safety-pivotal transitions. Extensive evaluations across reasoning models up to 32B parameters demonstrate that EOPSA slashes rollout computation by $\sim$50% and backpropagates through merely $\sim$2% of tokens, consistently outperforming full-token distillation baselines in both safety compliance and reasoning retention.

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