Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Health (page 1 of 2)

Day 129 | Mental State Impacts Sleeping

Core 1 | 11:00 PM – 2:30 AM

Core 2 | 6:00 AM – 7:30 AM

Nap 1 | 3:20 PM – 3:40 PM

I’m guessing it’s not hugely surprising, but I want  to point out maybe the obvious as the more aware we are the better.

Your sleep quality will be directly dependent on your mental state that day. (This is 100% true for me, if it isn’t for you I’d love to hear about it). If you’re stressed over work, have an emotional blow or get hit with a bout of bad news that’s bothering you – your sleep quality will decline.

Today I had a lot of trouble sleeping in my second core after hearing about a childhood friend that took his own life last night. My mind just couldn’t stop racing no matter what I did when trying to sleep this morning. Honestly, I’m glad I had the hour and a half to really digest the news and be able to spend my time handling the situation emotionally. It was a nice personal therapy session that was unfortunately mixed with frustration that I couldn’t sleep and how I knew I’d be exhausted the rest of the day.

So, it’s important to check in with yourself emotionally throughout the day and understand how that’s effecting your sleep. More important though is to talk to someone you love if you’re ever having dark, depressed thoughts stuck in your head.

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!

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 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.

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