Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Everyman (page 1 of 6)

Day 164 | End of DC1 (for now)

Core 1 | 10:30 PM – 2:00 AM

Core 2 | 6:00 AM – 7:30 AM

Nap 1 | 2:15 PM – 2:35 PM

Even though I haven’t checked in on this blog in a little while, I’ve been really enjoying Dual Core 1 polyphasic sleep! This was the first time on polyphasic sleep that I really found a rhythm that wasn’t difficult to keep up. On Everyman, it was really hard to get out of bed about half the time (the other half I jumped right up). But on DC1 I’d say it was only really hard to get up about 10-15% of the time. Typically, these difficulties were tied to my inconsistency, like a really late nap or having a few drinks before bed.

If you’re enjoying it so much, why are you stopping DC1 you ask?

A few reasons:

  • I have a week long trip to Yellowstone coming up in 1 month that I’m really excited for! I’ve learned it’s hard to keep polyphasic on vacations spent with a lot of other people…
  • I’m picking up my Brazilian Jiu Jitsu training and I want to gain about 5 pounds of muscle & boost my strength before I go on the trip. It’s hard to lift heavy and gain muscle on polyphasic
  • Honestly, after almost 6 months of sleeping polyphasic, I’m tired of napping and always being conscious of time and when my next nap needs to be. I just want a break.

I’ll circle back in a couple weeks of sleeping monophasic again and report back! I think in a couple months I’ll jump back on the polyphasic train and I’d still love to create the polyphasic adaptation guide! I wish I had one when I was first starting…


Thanks for always following along and being supportive!

Day 128 | Afternoon Nap Shifting

Core 1 | 10:45 PM – 2:15 AM

Core 2 | 5:30 AM – 7:00 AM

Nap 1 | 3:40 PM – 4:00 PM

I’ve been struggling with two things on the new schedule (it’s only been 5 days, so I know a few struggles are to be expected). The first is going to bed early and consistent. I had a filled and long weekend and I always struggle saying no to social invites in preference of sleep. That’s a flaw of mine when it comes to polyphasic sleep.

The second struggle I didn’t expect as much. That is finding a good time in my schedule for my afternoon nap. I really liked on my last everyman round having a noon nap and a 5 pm nap. These signified time to each lunch and time “end my work day” or at least take a break before doing some moonlighting.

Now, with one less nap, it should come around 6-7 hours after I wake up from my second core, which would put the nap around 1:30 – 2:30 PM. That’s an awkward time for me. Having naps in transitional periods is really nice for me, and that time just isn’t working out.

I think the best approach I can take to gain some stability in this nap time is to adjust my overall schedule to make this time a transition. For example, I can each basically two lunches, one small one at around 11 AM when I typically first get hungry after breakfast and then have another lunch after I wake up from my nap around 2 pm… I’m not sure this is the best schedule shift, but I’m going to make some schedule changes for sure.

Day 121 | Working toward ‘Normal’ on Monophasic

Core | 11:00 PM – 7:00 AM

I’m still working on feeling normal on monophasic sleep. I had a couple days of feeling a bit weird transitioning back at the beginning of going from everyman to monophasic. In order to smooth the transition, I took one nap in the afternoon for a the first three days (siesta schedule basically). This transition period really helped me feel good in the transfer, but I’m afraid now that it will take longer for my body to feel 100% normal (whatever that is) on monophasic now.

I’m feeling better each day, but I still have a bit of a funk and a big lull in energy in the afternoon. I’m thinking this is just what it feels like to be monophasic, but I want to confirm I’m at a stable baseline before transitioning to DC1 as planned next. Otherwise, it wouldn’t be a very good experiment.

Hopefully, in the next few days the next experiment will commence! I’m excited to figure out dual core sleep – I’ve heard a lot of good things about it and have fallen into it a few days on accident when sleeping Everyman.

Cheers for now!


Day 110 | More Adaptation

Core | 11:30 PM – 3:00 AM

Nap 1 | 6:20 AM – 7:00 AM

Nap 2 | 11:00 AM – 11:20 AM

Nap 3 | 2:10 PM – 2:30 PM

I had some work and social things going on today, so I squeezed my naps earlier in the day. It worked out pretty well except that I got tired earlier than normal.. by about 10PM I was definitely ready for bed.

In 5 days I leave for a 4 day back country camping trip with a bunch of friends (Nature is neat). We’re going to Death Valley, CA. Being awake for 3 hours in the middle of the night in the high dessert while everyone else is passed out sounds very difficult and miserable. Getting naps during the day while our group of 10 is on an adventure would be difficult too.

So, I’m going to use this opportunity to do more experimenting! I’m going to transition back to monophasic in the next couple days – once I get my to-do list onto one page :)

Then, once I get back from the trip I’m going to adapt straight into Dual Core 1 (DC1) sleep. I’m not sure what my schedule will be like exactly yet, but it’ll be around 3.5 hr core at dusk, 1.5 hr core at dawn, and one 20 minute nap in the afternoon. This will be an awesome test of the adaptation principles I’ve developed through research and experience. I’m sure I’ll be tweaking things with what I learn!

Experimenting with DC1 will be interesting because it will be only my second type of polyphasic sleep. I’ve fairly successfully experimented with E3 for the last few months (especially my second time around), but I want to test if the same step-by-step methods for adaptation can be applied to DC1 that I’ve applied to E3.

Thanks for your continued support and feedback – you guys rule!

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.

Day 99 | Busy Mind = Bad Naps

Day 99

Core | 10:45 PM – 2:15 AM

Nap 1 | 6:20 AM – 7:00 AM

Nap 2 | 11:40 AM – 12:00 PM

Nap 3 | 6:30 PM – 6:50 PM

I’ve been doing really well holding my schedule and feeling good over the last few days. I’m hitting a routine and I don’t have to think about it much.

However, I’ve also been very busy. Not just time busy, but also ‘mentally busy’ with lots to think about and decisions to make at work. I’ve always had trouble quieting my mind when it’s time to go to bed and lately has been no different. Typically on polyphasic sleep I have been efficient about getting to sleep (due to both routine, adaption, and tiredness), but over the last couple days getting good sleep in naps has become more difficult.

I didn’t feel any negative effects of this until last night when I was pretty tired and grumpy after I woke up from my third nap (which was late too). Things should be slowing down a bit once I get through this week for me, but it’s definitely something to keep my eye on.

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 90 | Successful Schedule Adjustment

Core | 11:30 AM – 3:00 AM

Nap 1 | 7:30 AM – 9:00 AM

Nap 2 | skipped

Nap 3 | 5:40 PM – 6:00 PM

Sometimes you have to go drink wine with friends for the day… I had a long planned social event today that I had to work around, and I think I did a pretty good job of it.

Our plans were from 9:30 to 5:30. I pushed back my first nap as much as I could and stretched it into  1.5 hrs which is more of a mini core. This 1.5 hour mini core can replace two naps and let you stay awake for more than 6 hours without the bad side effects. This isn’t something you/I should do during adaptation and isn’t something to do often when adapted, but you know, life happens!

I felt great all day honestly and passed out really quickly after being awake for a long while and drinking a fair amount of wine before my evening nap.

Alcohol is also not a good idea on polyphasic sleep, especially during adaptation. It makes sleep less efficient and more difficult to wake up in general. I’ve found that drinking some booze during the day is much less detrimental than drinking right before your core. I believe that’s because decreasing the sleep efficiency of a nap is not nearly as big of a deal as decreasing the sleep efficiency of your core. Again, avoid altogether as possible, but sometimes life happens – enjoy it!

Day 89 | In the Flow

Core | 10:30 AM – 2:00 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

Day 5 of my new adaptation. I did a great job today and I felt awesome! This was the best sleep in my naps I’ve had so far – in each nap I fell asleep in what seemed like less than 2-3 minutes and slept all the way through to my alarm, with dreams to remember.

I also hit my ideal schedule perfectly! (You can make your own pretty sleep schedule diagram here)


The thing I’m most happy about is I did this in spite of a challenging social situation as I had a friend/coworker over at my house working on our startup for the second half of the day. Previously, I would have just worked right on through and skipped my nap as I didn’t want to ‘leave him hanging.’ Today, I went and took a 20 minute nap and left him to work on his own for a bit – no problem at all!

My napping strategy

Napping this adaptation and this period of Everyman has already been WAY more successful. Not just more successful than the adaptation period of my first time at polyphasic, which is to be expected as I’m more accustomed to dropping into REM faster now than I was back then. I’m napping better already over the last 5 days than I did once I was adapted for the latter 4-6 weeks of previous Everyman stint.

The main difference is that now I’m napping as much as I can in my bed, where it’s comfortable and I have a routine of going there and falling asleep. Before, I was napping mainly on the couch because it was WAY easier to get up from a nap on the couch than in my comfy, warm bed. The trade-off however is on the couch I wasn’t getting into REM as fast or staying there as long.

In order to make waking up from my bed easier, I’ve been A) setting two alarms for each nap as learned here and B) sleeping with the lights on bright, shades open, and my dark, comfy sleep mask keeping things blacked out. The alarm is just to make sure I get up. The lights on and sleep mask combo help me get up because when I take off my sleep mask to turn off my alarm it’s daytime/bright in the room which makes getting up about 10x easier than a dark, sleepy room.

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!

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