Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Party

Day 126 | Napping Well and Feeling Pretty Good

Day 124

Core 1 | 11:30 PM – 3:00 AM

Core 2 | 6:30 AM – 8:00 AM

Nap 2 | 2:30 PM – 2:50 PM

Overall, my third day on DC1 went well. I accidentally got somewhat drunk last night, which doesn’t ever help adaptation and is not a good way to go… (Do as I say, not as I do…)

I still was able to wake up to my first alarm and the only abnormal thing is how much water and snacks I had when I got up at 3 AM feeling pretty hungover, but still a little buzzed.

My second core and my afternoon nap both went great! I slept the entire time and woke up without too much trouble to my first alarm.

Also, I did a Brazilian Jui Jitsu class in the afternoon which kicked my ass. I’m excited to start testing polyphasic while exercising fairly hard again as I’m getting more healthy from a nagging ankle injury.

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 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 32 | Temporary Sleep Schedule Adjustment

Core | 12:15 AM – 4:00 AM

Nap 1 | 6:30 AM – 7:10 AM

Nap 2 | 10:30 AM – 10:50 AM

Nap 3 | 5:50 PM – 6:05 PM

Last night I stayed out late (for me at least) at a comedy show. Plus I drank two beers and had late-night pizza. Waking up at 4 AM was difficult and my smartwatch alarm didn’t actually do the trick when it started buzzing at 3:45 AM. Thankfully, I setup a few backup alarms to go off at 4 AM if I wasn’t awake already. I believe the difficulty in getting up was due to alcohol and the later shifted sleep by about 1.5 hours.

Nap Adjustment

I felt good all day. A lot of that was because I successfully adjusted my naps to fit with my adjusted core sleep time. Notice that each nap is shifted back almost exactly 1.5 hours from typical. This started because I didn’t want to go back to bed at 5 AM after waking up at 4 AM. I’ve done this before and it makes me feel worse the rest of the day as if I had a weird awake period in a longer core. You want to be awake for around 2.5-3 hours after your core at least to let your body wake up and to better space your naps throughout the day.

My strategy worked great! I had good energy all day. It seems like the core timing is the anchor that the rest of the day’s schedule should mold to.

With that said, I’ve felt by far the best when I stick to the basic schedule (within maybe 30 minutes) for multiple days in a row. My body gets in the routine and my energy level improves as well as tiredness pretty much going away. Social and work makes this difficult to do, but it may be required to stick with my sleep schedule long term.

Day 31 | Wearable Alarm FTW!

Core | 11:30 PM – 3:00 AM

Nap 1 | 5:15 AM – 5:55 AM

Nap 2 | 9:20 AM – 9:40 AM

Nap 3 | 4:20 PM – 4:40 PM

This morning was a much gentler wake up! A slight vibration on my wrist pulsing every ~5 seconds that didn’t freak me out, but also wasn’t easy to dismiss.

The Pebble smartwatch I used worked really well! It also didn’t startle my fiance in the middle of the night as my alarm that blares for 30 seconds before I wake enough to turn it off typically does. (A very good thing to affect her sleep pattern less!)

Sleep Tracking

Another really cool benefit of the smartwatch is actigraphy. That is tracking my sleep based on wrist movements measured by the watch. It isn’t the most accurate form and certainly a Zio or similar EEG would be more precise. But hey – it’s better than nothing (which is what I’ve been going off for the last month!).

My main goal with sleep tracking is figuring out how long my core should be. Everyone’s sleep cycles and rhythm are different, so the best core time for me could fall anywhere around 3.5 hours, probably between 3 and 4 hours. After a week or so of data I’ll report back on this!

P.S. I went rock climbing today, which felt great! Also, I went to a comedy show, had two beers, two slices of pizza and stayed up later than I should have… we’ll see how I feel tomorrow!

Day 26 | First Full Night Oversleep

Core | 10:45 PM – 7:30 AM

Nap 1 | Missed

Nap 2 | Missed

Nap 3 | Missed

Damnit! I slept through the night!

This is really frustrating. After this long without too many mistakes I completely slept through the night for an almost 9 hour core. This is my first time sleeping completely through the night. I was the most tired I’ve been in the last 27 days when I went to bed after partying the night before, which probably explains my mistake.

I obviously turned off 1 alarm without waking up, but it seems like I failed to set my other backup alarms. This was a big mistake as I require a backup alarm about half the time to get up from my core.

Frustrated

It seems like all of this work was for nothing if I just slept right through the night on accident. I guess I’m back on a monophasic sleep schedule right now then! Instead of quitting though, I’m going to push through and get back on track with my adaptation.

Everyone has setbacks. I will push forward!

Feeling Damn Good

I felt better today than I have in the last few weeks! I was hoping to be groggy all day as I’m not used to that much sleep, but it was actually the opposite. My body must have loved the sleep – I felt more alert, happy, and sharp than I have in a while. This makes me nervous.

The Everyman sleep schedule has really boosted productivity and has made me feel better at times. However, I want both sharpness and productivity increase! We’ll see if that comes through further adaptation. If not, I may be pulling back to monophasic for the benefit of feeling more awake throughout my day!

Day 25 | Partying Schedule Adjustment

Nap 1 | 2:45 AM – 4:15 AM

Core | 5:00 AM – 8:15 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:20 PM – 4:40 PM

Last night was NYE! I partied with a bunch of my friends and had an awesome time. My sleep schedule shifted a lot, but the flexibility of napping and broken sleep really helped me handle this situation better than I would have on monophasic sleep.

First off, I felt great all night – not tired at all at the party even having about 8 drinks throughout the night.  When the party slowed I wanted to go home, but wasn’t in a place to safely do so. My response was different than it normally would have been. I calculated how long until my BAC dropped below 0.04 (half the legal limit in CA) and I took a nap! Then, upon waking in the middle of the night at 4:15 AM I felt wide awake as I’m used to napping and waking in the middle of the night. So, I drove home at that point.

Public service announcement: Please always drive safe – drinking and driving is seriously bad.

I took a core in the morning when I’d normally have a 40 minute nap and then napped the rest of the day on my normal schedule.

Results of Altered Schedule

I felt way better on the 1st than I would have if I stayed up drinking that late on monophasic sleep. Adjusting my schedule as described allowed me a safe trip home, sleep in my own bed, and a fun day after partying! If you’re having a late night, get creative with your sleep and try to stick as closely as possible to your normal schedule.

Ideally, take your core early (6 PM – 9:30 PM for example) before starting the party as opposed to in the morning after when alcohol is affecting sleep and your circadian rhythm is telling you to wake up.

Even though I felt good during the day, went on a hike, and enjoyed my New Years Day – I was VERY exhausted in the evening and was the most tired when going to bed that I’ve been during adaptation.

Day 24 | Prepping for a Party

Core | 11:00 PM – 2:30 AM

Nap 1 | 5:10 AM – 5:50 AM

Nap 2 | 7:30 AM – 7:50 AM

Nap 3 | 4:00 PM – 4:40 PM

Tonight is New Year’s Eve. I scheduled my naps to hopefully let me make it out the other end of a crazy night feeling the best. All I actually did was push back my third nap as far as I could before prepping for the party began and extended it to 40 minutes to give myself an extra bit of sleep. Also, typically my third nap is on the couch which helps me wake up after 20 minutes, but today I went into bed. This helps me with falling asleep fast, being disrupted less, and seemingly sleeping deeper.

My goal is to have fun (obviously) without consuming too much alcohol or any caffeine.

Lingering in Bed

After my first nap this morning I stayed in bed for an extra 20 minutes just rolling around, trying not to fall asleep, not wanting to get up, etc. Once I did get up, it was much harder to get going than it typically is when I just get out of bed. Waking up fast seems to be critical for me.

Feel Better – Sleep Less

If you need to squeeze more time out of your days, feel sluggish when you wake up, or just like self-experiments – you’ve come to the right place.

Sustainable polyphasic sleep cycles can cut your sleep time in half while making you feel more energized, creative and driven. Sounds crazy right? Simply put, it works by breaking up your sleep into multiple segments per day (yay for naps!) which increases how efficiently your body uses sleep time.

My goal is to wrap up the important things I’ve learned researching and living polyphasic to help you transition to a happier and more productive you.

Get started by reading my adaptation sleep journal and checking out the resources I couldn’t have done it without! Plus much more coming soon. Comment or shoot me an email if there is something that you’d like to see on the blog or if I can help out.