Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Energy (page 2 of 5)

Day 45 | Adapted and Loving It

Core | 11:00 PM – 2:30 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 3:50 PM – 4:10 PM

I’m officially calling myself adapted to Everyman! I feel great, I have a ton of energy, I get tired right at my nap times like clockwork, I have no signs of sleep deprivation, I dream every nap period, and waking up/staying awake is (most of the time) easy to do now!

It hasn’t been the simplest road for me as I’ve gone through many schedule mishaps, pushed through the holidays, and fought off the flu – but I’m there after 45 days.

Now, I need to clarify that I don’t think that I’m 100% adapted to Everyman yet, but I’m passed the ‘tipping point’ and I predict the final stages will be just a matter of time as my body gets more and more adjusted to this new sleep pattern. I’m making this judgement based on how much easier things have become over the past several days. Puredoxyk in her Ubersleep book states that in her experience it takes people 2-3 months to get fully adapted to Everyman. This falls right in line with how I feel. That I’m most of the way there, but will still be improving over the next month or so.

Since I feel I will have less struggles to write about daily, I am going to be updating this log weekly for the next little while to keep you all updated on how things are going! I also want to dive into creating some resources I wish I had while learning about and adjusting to a polyphasic sleep schedule..  more coming on this soon, but if you have any requests please let me know!

Thanks for following in my journey – I hope my daily logs have helped you.

Day 42 | Easier on Relationship?!

Core | 11:30 PM – 3:00 AM

Nap 1 | 6:00 AM – 7:40 AM

Nap 2 | Skipped

Nap 3 | 5:00 PM – 5:20 PM

This schedule of a longer first nap and skipping my second nap is seemingly becoming my weekend sleep schedule. It’s hard to get up at 5 or 6 AM for the second time when it seems like everyone else in the city is sleeping in and having a lazy morning. That said, I feel just fine on this weekend schedule and it’s easy to jump back into a normal weekday schedule afterward (so far). More on this to come, but…

My fiance prefers my polyphasic sleep schedule!

She gives a few great reasons why she prefers my Everyman sleep to when I was sleeping monophasic:

  1. We get to spend more time together in the evenings! I work less evenings now (I have a demanding job) than I used to due to increased overall productivity and more time.
  2. It pressures us to go to bed earlier (and together). She gets up at 5:40 AM for an early job and a long commute, so it’s nice to have both of us want to get to sleep early.
  3. We wake up together in the morning instead of her sneaking out of the dark house with me sound asleep for another hour or two.

I never thought this sleep schedule could make things in our relationship work better and honestly make our schedules line up better than they used to.

The downsides that these positives outweigh are mainly the slight social difficulties of me needing to take a couple naps per day and the times that my 2:30 AM alarm wakes her up too. (She didn’t complain about the alarm thing – but that has to be annoying)

Day 41 | Exercise with Energy

Core | 11:00 PM – 2:30 AM

Nap 1 | 5:45 AM – 7:00 AM

Nap 2 | Skipped

Nap 3 | 2:30 PM – 3:30 PM

I knew I was going to miss my second nap due to social plans today, so I purposefully extended both my morning and afternoon nap. I probably could have got by just extending one, but I also could use the sleep to put the finishing touches on the flu I’ve been fighting.

Today, I had a good hard workout. I didn’t push it to 100% since I’m still getting healthy, but it was a solid workout including a lifting circuit and skill work on the bags. I felt great! Lots of energy, warmed up quickly and stayed mentally focused the entire time. Hopefully, as I get back into a steady Everyman, I’ll be able to keep my current awareness and energy level throughout all my workouts.

Day 40 | Tons of Energy!

Core | 10:00 PM – 2:00 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 5:00 PM – 5:20 PM

Sickness basically kicked! I felt WAY healthier today. Only a bit of coughing and snot, but most importantly my head cleared up and my energy level boosted back to non-sick levels.

I’m really optimistic after today. I think I’ve adapted and I think my schedule is quite flexible. We’ll see over the next week of being healthy and sticking to the plan :)

I was extremely productive and creative all day. I felt tired exactly three times: 10 AM, 3:55 PM, 9:45 PM. That’s perfect! My naps went flawlessly and I felt extremely revitalized after each one. In my afternoon nap, I woke up after 8 minutes (mid dream) feeling like I slept for an hour. Then, after getting another 12 minutes of sleep, I really felt good!

 

Day 39 | Feeling More Sick

Core | 11:30 PM – 3:00 AM

Nap 1 | 5:00 AM – 8:00 AM

Nap 2 | Skipped

Nap 3 | 4:30 PM – 4:50 PM

I was too aggressive last night. It was Amanda’s birthday and (as it should have in this case) social pressure beat out what was the right choice for my body. We went out to a (delicious) German restaurant, ate lots of meat, and drank a bunch of heavy beer! It was really fun but I was completely exhausted by the time we went to bed.

My morning from 3-5 AM was a nightmare. I was coughing, sneezing, snotting, etc. and felt pretty horrible. I decided I still needed more sleep, so I extended my first nap to a solid 3 hour chunk of sleep. I still didn’t feel well until I woke up from my afternoon nap, when I started to feel better.

Lesson learned: follow through with enough sleep when finishing off beating a sickness

I think I’m close to winning this battle and look forward to no social plans over a long weekend coming up to get back on top of my health and back into the flow of Everyman!

Day 38 | Boosting Sleep Efficiency

Core | 10:00 PM – 2:00 AM

Nap 1 | 5:00 AM – 5:40 AM

Extra Nap | 6:20 AM – 7:00 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:50 PM – 5:10 PM

I’m still working on getting completely healthy by sneaking some extra sleep where I can.

One thing hit me today: I’m still not sleeping that much! In my monophasic days I would typically sleep 7 hours and if I was fighting off sickness I would sleep 8-10 hours per night to fight it off. That amount of sleep felt completely necessary to not get horribly sick.

The last few days I’ve felt super rested and like I was even battling a virus from about 7 hours of sleep. Yesterday, I felt fine with my normal  4:50 and today I feel very rested and ready to kick the flu with a total of 6 hours.

My body has learned to be more efficient with it’s sleep time – that’s something I’m very thankful for!

Day 37 | Healthy(ish) and on Track

Core | 10:30 PM – 2:00 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 9:30 AM – 9:50 AM

Nap 3 | 4:50 PM – 5:10 PM

I’m feeling a lot better today after getting tons of rest over the last few days. I’m not totally healthy as I still have running nose, cough, and headache, but my energy level and mental clarity is way better and I can tell I’m on the upswing.

It was extremely easy getting back into my normal schedule since I kept the same core throughout my rest period!

I also am grateful for the early bed times the last few nights and I see how that can make a big impact.

Sleeping to Fight Sickness

First off, in my opinion there are two levels of sickness: 1 where you feel a bug coming on and are fighting it off or have a mild flu, and the other when you feel like you’ve been hit by a freight train. If you have the more mild type one that you are trying to fight off, I highly recommend maintaining the same core length and extending or adding naps as much as necessary to get enough sleep to combat the sickness. This will make it extremely easy to convert back to your schedule when your health is back. However, if you have the more severe type two sickness, throw the entire polyphasic thing out the window and just stay in bed as much as you need (or even as much as you can!). It’s better to be completely out of commission for a couple days than to have a lingering sickness for weeks. Adapting back to your schedule won’t be too bad as you’ve already trained your body to get into REM fast and you’ve proven you have the self-discipline.

 

 

Day 36 | Extra Sleep Beating Sickness

Core | 10:30 PM – 2:00 AM

Nap 1 | 4:30 AM – 8:00 AM

Nap 2 | Skipped

Nap 3 | 4:00 PM – 4:10 PM

I felt pretty sick today. Again, I slept more of a dual morning core sleep schedule than Everyman. My alarm went off at my normal 5:40 AM this morning and there was no chance I was getting out of bed. I felt horrible.

After a long day of sore throat, runny nose, sneezing, coughing, and feeling exhausted I’m starting to feel better! It’s important that I am still staying up in the middle of the night to maintain that part of my Everyman sleep schedule. That will make it so much easier to get back on track post sickness than if I was sleeping monophasic during this recovery. Interestingly, I haven’t been sleeping during my 4 PM nap much at all. I’m not sure if it’s because my face is leaking and I’m coughing or if it’s because I’m getting enough sleep so I’m not tired enough to need to drop into REM.

Day 34 | Everyman Partying Recovery

Core | 12:45 PM – 4:15 AM

Nap 1 | 5:30 AM – 8:00 AM

Nap 2 | Skipped

Nap 3 | 4:30 PM – 5:00 PM

Disclaimer: my definition of partying these days is more than 2 drinks and staying out passed 11 PM. That used to be called “a weeknight” in college, but times change!

Last night was a big night. We had 16 good friends over at our tiny apartment and had a killer time eating, drinking, and being merry until after midnight. This is obviously not good for my sleep schedule.

One night of staying up late and having some drinks I know isn’t the end of the world and I can recover from the next day with maybe one extended nap and a cup of tea if required. However, it’s been 3 nights in a row of partying, with each night getting bolder. That’s hard to recover from. In fact, it proved fatal to my sleep schedule today!

Being really tired day after

I was really damn tired waking up from my core today. I believe after drinking and staying up late which makes me very exhausted when going to bed, my body is just craving extra rest! In the future, when this happens I’m going to try extending my core duration to see if that helps. Typically, after staying up late and drinking, I’m tired until either: a) I exercise, b) I intentionally take a longer nap or c) I oversleep on accident.

Main Lesson Learned

How closely I stick to the schedule is not a day-by-day concern. It adds up between days.

One day of partying with a few ‘responsible’ schedule days on either side of it is completely doable and I’d say healthy from a social and emotional point-of-view. Two days in a row is not insane, but will have significant energy level impacts and will take a day or two to recover from. Three days in a row is sleep schedule suicide! Keeping a reasonable sleep schedule and being productive (which requires not feeling exhausted) I’ve decided is impossible for me right now. I turn into a zombie and click off all alarms that come at me to catch up on rest.

I’d love to hear your experience with partying on polyphasic as I wouldn’t be surprised if it’s very person dependent.

Day 33 | Getting Extra Sleep

Core | 11:15 PM – 2:25 AM

Nap 1 | 5:20 AM – 5:00 AM

Nap 2 | 9:20 AM – 10:00 AM

Nap 3 | 5:00 PM – 5:20 PM

Today was a good day! I had a fairly good energy level and had a hard training session at 7 AM that I was alert and focused for.

However, I felt some extra sleep deprivation symptoms in the morning – a little groggy and honestly hung over feeling. A bunch of old college buddies met up at a bar and drinks were flowing last night. I was fairly responsible having 3 drinks and getting home by 10:30 PM. It still had it’s effect on me, especially after being out later than normal 2 nights ago too (and drinking some beer).

Playing sleep catch up without falling off the wagon

I did some research into this and the recommendation is one of two things: add an extra nap, or slightly extend one of your nap periods. So, I took a 40 minute second nap and felt extremely revitalized after! When I woke up I wasn’t sure where I was/what time it was/what I was doing/etc.

The sleep deprivation symptoms I was feeling were from a lack of REM sleep. Getting an extra 20 minutes of solid REM in an extended nap makes a world of difference on how your day goes.

Two notes: 1) this is more of an advanced move once you’re getting consistent REM in naps and not something to even consider for the first ~1 week and 2) keeping your core the same time and as close to the same schedule is the most important! Playing with # of naps and nap duration is more flexible.

 

 

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