Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Energy (page 1 of 5)

Day 257 | Non-Continuous Dual Core 1

Core 1 | 11:00 PM – 2:30 AM

Core 2 | 6:00 AM – 7:30 AM

Nap 1 | 3:00 PM – 3:20 PM

I’m currently sleeping on the Dual Core 1 sleep schedule and loving it. I do think it’s my bodies most natural sleep schedule I’ve found so far.

The only times I feel tired are A) when it’s time for a nap/core and B) sometimes when waking up to my alarm if I haven’t been sleeping well or consistently. The rest of the time I have higher energy than I do on monophasic! I just used an exclamation mark at 4:03 AM so you know I’m full of energy!

Lately, I’ve been experimenting with being on Dual Core 1 and going off of it to monophasic when required for my social life. For example, the last time I went to monophasic was for a celebratory BBQ at my in-laws with friends and family. I knew I would be there socializing and lightly drinking from 11am until after dinner time. Instead of sneaking away to a bedroom or my car to take a 20 minute nap, I decided the night before to get a “good nights sleep” so I wouldn’t need to nap. When I go to monophasic for a day or two, I just sleep 7 to 8 hours at night and then I don’t need a nap. Boom! Magic.

I’m going rock climbing on Sunday and I need to be up and in the car by 6am. This doesn’t fit well with my normal second core between 6-7:30, so I’ll probably go to bed at 10 PM and wake up at 5:30 AM for the trip and be good to go all day.

Then, the next night, I just set my alarm for 2 AM and I’m right back on track with DC1.

I haven’t been able to find any research or even much anecdotal discussion of doing this. I believe the reason I’m able to transfer on/off fairly seemlessly is that I’m so adapted to polyphasic sleep. I don’t need to sleep deprive myself anymore to take full REM advantage of a nap time, my body is ready to soak up the useful sleep no matter what I slept like the night before. This lets me adjust on-the-fly to what sleep schedule is most effective for me at that point.

Warnings:

  1. I am slightly more sleepy both the first monophasic day and first DC1 day after a short term switch – but it isn’t drastic
  2. I wouldn’t ever recommend this as it is less ideal than maintaining a strict schedule, but I 100% recommend against it if you haven’t “mastered” a polyphasic sleep schedule and experimented with how you feel transitioning on/off it

Keep up the poly sleeping and I hope to see you more on this blog in the near future!

Day 107 | Natural Dual Core?

Core | 11:00 PM – 2:30 AM

Nap 1 | 6:15 AM – 7:50 AM

Nap 2 | Skipped

Nap 3 | 4:20 PM – 4:40 PM

I overslept during my first nap. The main reason for the oversleep is that I was charging my pebble, so I didn’t have that crazy wrist vibration to help wake me up. This second round of everyman, my most common oversleep has been oversleeping my first  nap. Days I oversleep this nap I honestly feel really good – maybe even better than when I wake up on track.

I didn’t follow my own advice and skipped my second nap due to my oversleep. In general, even if you oversleep it’s a good idea to stick to laying down for naps as scheduled to stay on track and have the oversleep make minimal impact on your schedule.

It’s been bouncing around my brain lately whether or not a dual core sleep pattern would feel more natural to me. The main reasons I continue to sleep polyphasic are 1) I feel better and 2) I have more quiet time to focus and get work done. My body almost seems to be natural transitioning into a DC1 schedule – I may give it a shot soon.

If you have experience with dual core sleep or even better DC1 after Everyman, I’d love to hear from you!

Day 103 | In a Routine

Core | 11:00 PM – 2:30 AM

Nap 1 | 6:10 AM – 6:50 AM

Nap 2 | 11:40 AM – 12:00 PM

Nap 3 | 4:40 PM – 5:00 PM

I’ve been in my routine and feeling great the last few days! I’m a big fan of my sleep schedule. The biggest changes I’ve consciously made this time around that have made a huge difference are:

  • Taking my naps in bed where I sleep better
  • Setting more alarms so I’m not worried about waking up when I’m falling asleep
  • Setting my schedule to be more evenly distributed and not having more than 6 waking hours straight
  • Placing my naps at transition times in my day, like right before lunch, etc.

Those are the biggest ones. One interesting thing is that I haven’t been working out nearly as hard this time around (thanks to an ailing ankle injury). I wonder how much this lack of hard exercise accounts for me feeling a lot better both mentally and physically on polyphasic sleep right now.

Days 95 & 96 | Normal and Not

Day 95

Core | 10:30 PM – 2:00 AM

Nap 1 | 6:20 AM – 7:00 AM

Nap 2 | 12:00 PM – 12:20 PM

Nap 3 | 4:50 PM – 5:10 PM

Day 96

Core | 12:00 PM – 2:00 AM

Nap 1 | 6:20 AM – 8:00 AM

Nap 2 | 11:40 AM – 12:00 PM

Nap 3 | 5:00 PM – 5:20 PM

I had two opposite days back to back. Thursday was a wonderful day on polyphasic. I slept on time, went right to bed, felt energized, etc. I got an insane amount of work done.

On Friday however,  I can’t say the same. I couldn’t sleep much at all in my core. Partly my fault and partly due to my fiance not feeling well at all. So, I probably slept a total of 1.5-2 hours even though I was in bed for 3.5. This is rare for me these days, my core is usually straight to sleep and not waking up once.

Due to this, I was exhausted by the time my first nap came on and even though I set my alarms for 40 minutes, I had zero hope of waking up. Honestly, I wasn’t even disappointed as I felt so much better when I woke up from that first long nap. Typically, on oversleeps I feel groggy when I wake up, but I think I needed this one as I felt really good waking up and for the rest of the day.

My remaining naps were difficult I think due to the oversleep. I probably got a total of 10 minutes in the two combined. Putting my head down last night for my core felt FANTASTIC I’ll tell ya.

 

Day 94 | Adjustments

Core | 10:30 PM – 2:00 AM

Nap 1 | 6:10 AM – 6:50 AM

Nap 2 | 12:20 PM – 12:40 PM

Nap 3 | 4:00 PM – 4:20 PM

I felt good today. I had a busy and unique day, but I adjusted well and felt good.

Mainly, my third nap was pushed up about an hour due to a meeting I had in the afternoon. Also, this nap took place in my truck with the seat back, window cracked, mask on, classic music playing, and arms folded across my chest. In my last go at Everyman, I slept anywhere and everywhere. I didn’t think it mattered much and was impressed I could get REM anywhere. Now, in my last 10 days or so this is my first nap not in my bed. I sleep way faster, deeper, better in my bed than elsewhere I’ve learned. And that’s important.

BUT, in special circumstances, being able to get even a mediocre 20 minute nap in a car, under desk, train station, etc. is a good skill to master.

I felt good into the evening spending time with friends and answering some inquisitive questions from a couple friends who learned about my strange sleep for the first time.

Day 87 | First Schedule Adjustments

Core | 11:00 AM – 2:30 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | skipped

Nap 3 | 4:00 PM – 5:00 PM

It’s way too early to be skipping a nap and moving sleep around! I think I may have messed up already. I had an important opportunity come up that threw my day out of whack. I had to be out of the house early, so I moved my first nap earlier and I went to bed as soon as I was free, but that was over 10 hours of awake time. I felt it.

After about noon, I wasn’t as mentally sharp and wanted to sleep pretty badly. This is a bad thing to do! Don’t move sleep around this early in adaptation… if only I listened to my own advice.

Playing catch up

Anytime you’re awake for more than 6 hours on Everyman it is harder to get to a good state after 1 nap. My recommendation from several resources is that it takes about 1.5 hours of sleep to act as two naps. So, it takes 90 minutes instead of the original 40 minutes (Two 20 minute naps). Still, after 1.5 hours you won’t feel as good as if you had taken two 20 minute naps. I tried to sleep for 1.5 hours on my third nap, but I woke up after 60 minutes and was wide awake.

I was tired by 9PM, which is too early!

Day 86 | Good Schedule – Okay Naps

Core | 11:00 AM – 2:30 AM

Nap 1 | 6:10 AM – 7:10 AM

Nap 2 | 11:40 AM – 12:00 PM

Nap 3 | 4:50 PM – 5:10 PM

Day 2 of my re-adaptation was smooth. I don’t feel exhausted at all, I actually feel really good. My naps were just about the same as Day 1: good sleep in nap1, maybe some light sleep in nap 2, and good sleep in nap 3 (though it took me too long to get to sleep in nap 3 today).

One thing I re-learned today is to set more than one alarm for every nap! During adaptation your body wants to sleep more than the time you’re giving it in your nap, so it’s easy to involuntarily roll over and keep sleeping. I did this with my first nap, thankfully – I woke up 20 only 20 minutes later so it wasn’t a huge oversleep. From now on… two alarms for each nap!

Day 65 | Smooth Sailing with Normal Life – Trouble with Exercise

Core | 10:30 PM – 2:00 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:20 PM – 4:40 PM

My mental sharpness and energy in work, social, personal, etc. life is great! I’m happy and feel healthy on Everyman 3.

The struggle I’m facing recently is with pretty hardcore exercise. I’ve always played sports and pushed myself physically – if I don’t I get into a hazy funk. It seems to be turning into more and more of an issue that I just don’t perform as well when pushing myself physically on this sleep schedule.

Last night I had a friendly intramural basketball game and even though I’m normally no star on the court – I played horribly. We’re not just talking missing a few jumpers either – it seriously felt like I was playing in a foot deep creek slogging around and everyone else was on the hardwood. I responded slowly and I’m not sure if it was all physical sluggishness or mental quick reaction was lessened as well.

This isn’t the first time I’ve written about extreme exercise exhaustion and lessened performance and certainly not the first time I’ve felt it. Previously, I decided to attempt longer sleep after extreme workouts – like pushing my core than night to 4 hours instead of 3.5. It sounds like a good idea still, I just haven’t stuck to doing that. I’m going to start for real now! Hopefully it helps. Stay in the loop.

 

Day 57 | Still Issues with Whacky Schedules

Core | 12:30 AM – 5:00 AM

Nap 1 | Skipped

Nap 2 | 9:00 AM – 9:20 AM

Nap 3 | 5:20 PM – 5:30 PM

Note: this is the first day off my schedule in the past week – that’s why I’m writing about it!

I wish I could say that Everyman is working for me flawlessly every day without thinking about it and that I no longer set alarms and my body knows my new timing, etc… But that’s just not true.

When I hold my schedule or even +/- 1 hour to my schedule for everything it works and I feel great! More energy, tired at the right times, quality naps, and good times all around. However, when I have to edit my schedule things get pretty off. I had to finish something up for work which held me up late – two hours later than ideal and about 1.5 hours later than typical for me. (It was pushing a new app to the app store to hit a deadline – so a fun reason to be up working late!). I set my alarm for 3.5 hours later (4 AM) when I went to sleep, but “my alarm never went off” (read: I slept right through the alarm without knowing it). The good news is that I woke up naturally 1 hour later with a quick snap like something was wrong – it was.

I woke up at my typical Nap 1 time, so I decided to go ahead and skip that nap and resume a normal day. I napped really well in my Nap 2 and felt good throughout the day honestly. The roughest time was getting moving when waking up at 5 AM. I woke up from Nap 3 after 8 minutes of sleep and felt super rested, so I went ahead and got up!

The moral of the story is stick to your schedule as much as you can, but once your adapted a schedule mishap is WAY more minor an issue than it is in the earlier stretch. I’m finding things get more and more flexible as time goes on.

Day 50 | In a Rhythm with Everyman

Core | 11:00 PM – 2:30 AM

Nap 1 | 5:15 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:40 PM – 5:00 PM

Today was a normal day for me in almost every way. I was really busy with work (I counted and today I put in 15 hours on my startup – holy hell!) and I felt good on Everyman! My first nap started a bit late because I got sucked into something and didn’t realize I was late getting back to bed. This first nap is my most strict one because I get up with Amanda at 5:40 AM consistently.

I have been pushing back both my 2nd and 3rd naps by about an hour to baseline them as 10 AM and 4:40 PM. I did this because I was rarely very tired at 9 AM and it allows me to make it until 10:30 or 11 PM feeling good as opposed to getting very sleepy at 10 PM and battling to stay awake that last hour or so. I’m really liking the adjustment.

Holding Strong on Everyman – Enjoying it!

My Everyman schedule is great for me! It is no longer a struggle to follow unless I mess something up in my schedule, then the next nap can be hard to wake up from… but in general it’s awesome! I have high energy levels all day right up to nap time, I’m consuming no caffeine (used to regularly drink tea), I am having high quality exercise consistently, and I’m more productive than ever before.

The worst parts are 1) having to think through social plans and my sleep schedule before committing and 2) bothering Amanda at 2:30 AM because 25-50% of the time my silent alarm doesn’t wake me up.

The best part is being awake from 2:30 to 5 AM. It’s so peaceful, I’m wide awake, and it’s my most productive and creative time of the day by far.

 

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