Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: oversleep (page 1 of 3)

Day 134 | One Wonky Day with lots of Sleep

Core 1 | 11:00 PM – 5:00 AM

Core 2 | 6:30 AM – 7:30 AM

Nap 1 | 4:00 PM – 6:00 PM

Overall, things have been going really well on DC1. This was one sleepy day apparently. I overslept my first core and my afternoon nap and totaled at 9 hours of sleep! I haven’t slept that much in months, since I was adjusting back to monophasic after my first bout of Everyman.

To be fair, I was visiting my parents’ home over this weekend, which is always a really relaxing and comfortable place for me (luckily). Back at home I sleep on my old waterbed (heaven) and my mom has blackout blinds all through the house because she used to work night-shift and sleep during the day.

I’m going to keep an eye on myself and see if this turns into a common thing – passing out for long periods of time after a week or two of DC1. If it is a pattern and not just a case of the comfy beds and laziness on my part, then I’ll increase my second core sleep time a little bit to make sure I’m getting enough sleep daily.

 

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 93 | First Nap Wake Up

Core | 11:30 PM – 3:00 AM

Nap 1 | 6:10 AM – 7:50 AM

Nap 2 | 11:50 AM – 12:10 PM

Nap 3 | 5:20 PM – 5:40 PM

Waking up from my first nap is hard sometimes (like today). In my old schedule I used to not sleep nearly as deeply in my first nap because 1) I was getting back in bed with Amanda and careful about not disturbing her more than I was trying to get comfortable and 2) it was a lot colder that time of year and it was hard to warm back up! Also, waking up was easy because we got up together with tons of alarms and the lights being turned on.

Now, I go to sleep by myself after she leaves, get nice and comfy, go deep into sleep and then wake up on my own from my bed.

I have been setting two alarms, one silent on my phone at 6:50 AM and the other loud at 6:51 AM. This morning I woke up got my phone and then somehow it was an hour later and I woke up again on my own… oops.

From now on I’m going to set my smartwatch alarm, and two loud smartphone alarms a couple minutes apart to make sure I’m more awake at the initial wake up time (6:50 AM). I also sleep with the lights on and my sleep mask keeping things dark while I’m asleep. This helps a ton! Then, I’ll set a backup alarm about 20 minutes later just in case I don’t make it out of bed – it’ll limit damage done.

Day 88 | Overslept – More Alarm Lessons

Core | 11:00 AM – 5:40 AM

Nap 1 | skipped

Nap 2 | 11:40 AM – 12:00 PM

Nap 3 | 5:20 PM – 5:40 PM

I slept right through my alarms. I had no conscious thought until I woke up at 5:40 AM – frustrated.

When I went to bed I knew waking up was going to be rough as I was very tired for the first time of this adapation. I honestly don’t know if an alarm failed to go off or if I was tired enough to not stir at all when they did go off.

I had my smartwatch alarm set for 2:30 AM, a silent phone alarm set for 2:32 AM, and a loud phone alarm set for 2:34 AM. I sleep with my phone plugged in next to my bed. This is typically more than enough to wake me up.

From now on I’m going to A) put my alarms closer together at 1 minute intervals, B) set an additional smartwatch alarm as alarm 2 and C) set another loud phone alarm as a catch all 15 minutes later.

I felt pretty good today after getting all that sleep actually. I slept well in both my naps though both took me 5 to maybe 10 minutes to fall asleep so I didn’t get as much time asleep.

 

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 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 44 | Smartwatch Silent Alarm

Core | 10:45 PM – 2:15 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:10 PM – 4:25 PM

Today felt great! I’m getting back into the swing of things after extra sleep to fight off the flu. Getting readjusted isn’t very difficult – just a slight bit harder to get up from my first nap the last few days. That’s getting better though as I kill off the lingering effects of the bug.

I want to revisit my alarm system as I have it pretty well down at this point.

Core Sleep Alarms

This is the hardest for me to get up from. It’s dark, quiet, 2 AM, etc. so that’s no surprise. This is also the only time I have the consideration of bothering my fiance as little as I possibly can. For this I use the following combination of smartwatch and phone (phone next to bed) with typical times for reference:

2:00 | Smartwatch vibrate silent alarm

2:03 | phone vibrate silent alarm

2:08 | phone loud and annoying alarm

2:40 | phone loud alarm as a fallback

I’d say ~75% (and improving) of the time I get up to my smartwatch alarm. 15% of the time I get up to the phone vibrate alarm. 8% of the time I get up to the loud alarm. One time I woke up to the later oversleep stop alarm.

Nap Alarms

The only nap that I have some trouble waking up from is Nap 1. For this I set:

5:40 | Smartwatch vibrate silent alarm

5:42 | Phone loud alarm

My fiance and I get up to this alarm together to tackle the day, so it’s much easier to get up with someone else. If my smartwatch alarm wakes me up enough I turn off the loud alarm and wake her up. Otherwise we both get up to the blaring alarm a couple minutes later.

The rest of my naps I just set one loud alarm to wake up to as it’s easy to get up from these naps for me. A lot of the time lately I’ve been waking up after 15-18 minutes on my own too.

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!

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