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.
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.
Core | 11:00 PM – 3:00 AM
Nap 1 | 5:30 AM – 6:10 AM
Nap 2 | 9:30 AM – 9:50 AM
Nap 3 | 4:30 PM – 4:50 PM
I was pretty tired today. It seems to all stem from my first wake up. I apparently turned off my 3 alarms set at 2:30, 2:33, and 2:45 AM without having any memory of doing that. Then, my fiance went to the bathroom at 3 AM and I woke up fairly confused and groggy before toughening it out and getting up for the day. I napped pretty good and felt better as the day went on – especially during and right after a really hard training session.
Wearables to the Rescue!
There are a couple problems with my current alarm clock system of setting three extremely annoying alarms on my phone:
1) As shown this morning I can turn them off if I’m super tired without really registering anything
2) They must bother the hell out of my too-sweet-to-complain fiance
So, starting tonight I’m wearing a Pebble smartwatch to bed! I’m going to experiment with both a standard alarm that will go off at a set time and a smart alarm that will track my motion throughout sleep and wake me up within a time window when I’m in my lightest sleep. Definitely expect a follow up post on this in the next week once I settle in on the best method for me.
Other Suggestions (that don’t work for me)
Many polyphasic sleepers do crazy things to wake up after their core including alarms all around the house, alarm triggered lights, alarms with puzzles/math needed to turn them off, and alarms with barcodes around the house needed to scan to turn off the alarm. Creative!
However, I’m not the only monophasic sleeper in the house and I would feel horrible putting someone else through all of this torture in the middle of the night. Also, if you need all that to wake up it seems you are horribly sleep deprived, which shouldn’t last long in the adaptation period, hopefully!