Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Research

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 80 | So Ready for E3 Adaptation Rd. 2

Core | 10:30 PM – 6:00 AM

It’s been 2 weeks since I switched over to monophasic sleep from my everyman 3 routine I had going for over two months. I have been keeping track of the differences in how I feel and act since transitioning back to a ‘regular’ sleep pattern. For me, it’s much easier once back on monophasic sleep to compare the two sleep schedules. When I was on polyphasic sleep it seemed hard to remember what monophasic was like almost. Oddly, I think it might be because I spent so much of my life on monophasic it’s just what I consider normal, whereas poly sleep stands out as unique in my mind!

I’m prepping a detailed report on my personal differences between monophasic and E3 sleep. I first was trying to find a winner, but it’s a hard thing to do. There are pros and cons to both methods of sleeping and for me it isn’t clear right now what I enjoy more. After another bout with polyphasic E3 I’ll be able to make a better decision I think!

Starting Sunday night, I am diving back into an everyman adaptation, hopefully doing things much more efficiently and smoothly this time so I can share my findings! More coming soon…

Day 71 | Adapting to Monophasic to Adapt to Everyman…

Core | 11:00 PM – 7:00 AM

I am in the process of adapting back to monophasic sleep. Then, when I am fully adapted back I will A) analyze the differences in how I feel on the two different sleep schedules and B) adapt back to Everyman in the smoothest, most efficient way I can.

I’ve been thinking about this for a little while… My next goal for this blog is to develop an easy and all-inclusive manual for adapting to Everyman. I don’t think I adapted 100% the right way when I did it 2 months ago and I want to make sure I recommend the best method possible to new polyphasic sleepers.

This guide will be based on both research I’ve done and my experiences. So, as any good experimenter would do – I am my own test subject until I get it right. One thing I know I need to be careful about is the differences between adapting a first time and doing it a second time, which will be easier as my body has already learned some of the necessary adaptations to be an efficient poly sleeper.

I’m looking forward to keeping you all in the loop on my progress!

So far, I both miss Everyman and thoroughly enjoy being lazy in my warm bed for an extra ~3 hours a day. My productivity has dropped dramatically, I know that for sure! I predict it will take about 10-14 days to get reset on monophasic sleep before I give it another go. I’m excited to get back on my poly schedule!


Day 45 | Adapted and Loving It

Core | 11:00 PM – 2:30 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 3:50 PM – 4:10 PM

I’m officially calling myself adapted to Everyman! I feel great, I have a ton of energy, I get tired right at my nap times like clockwork, I have no signs of sleep deprivation, I dream every nap period, and waking up/staying awake is (most of the time) easy to do now!

It hasn’t been the simplest road for me as I’ve gone through many schedule mishaps, pushed through the holidays, and fought off the flu – but I’m there after 45 days.

Now, I need to clarify that I don’t think that I’m 100% adapted to Everyman yet, but I’m passed the ‘tipping point’ and I predict the final stages will be just a matter of time as my body gets more and more adjusted to this new sleep pattern. I’m making this judgement based on how much easier things have become over the past several days. Puredoxyk in her Ubersleep book states that in her experience it takes people 2-3 months to get fully adapted to Everyman. This falls right in line with how I feel. That I’m most of the way there, but will still be improving over the next month or so.

Since I feel I will have less struggles to write about daily, I am going to be updating this log weekly for the next little while to keep you all updated on how things are going! I also want to dive into creating some resources I wish I had while learning about and adjusting to a polyphasic sleep schedule..  more coming on this soon, but if you have any requests please let me know!

Thanks for following in my journey – I hope my daily logs have helped you.

Day 33 | Getting Extra Sleep

Core | 11:15 PM – 2:25 AM

Nap 1 | 5:20 AM – 5:00 AM

Nap 2 | 9:20 AM – 10:00 AM

Nap 3 | 5:00 PM – 5:20 PM

Today was a good day! I had a fairly good energy level and had a hard training session at 7 AM that I was alert and focused for.

However, I felt some extra sleep deprivation symptoms in the morning – a little groggy and honestly hung over feeling. A bunch of old college buddies met up at a bar and drinks were flowing last night. I was fairly responsible having 3 drinks and getting home by 10:30 PM. It still had it’s effect on me, especially after being out later than normal 2 nights ago too (and drinking some beer).

Playing sleep catch up without falling off the wagon

I did some research into this and the recommendation is one of two things: add an extra nap, or slightly extend one of your nap periods. So, I took a 40 minute second nap and felt extremely revitalized after! When I woke up I wasn’t sure where I was/what time it was/what I was doing/etc.

The sleep deprivation symptoms I was feeling were from a lack of REM sleep. Getting an extra 20 minutes of solid REM in an extended nap makes a world of difference on how your day goes.

Two notes: 1) this is more of an advanced move once you’re getting consistent REM in naps and not something to even consider for the first ~1 week and 2) keeping your core the same time and as close to the same schedule is the most important! Playing with # of naps and nap duration is more flexible.



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 30 | Early Wake Up & Solid Naps

Core | 11:15 PM – 2:30 AM

Nap 1 | 5:20 AM – 6:00 AM

Nap 2 | 9:00 AM – 9:20 AM

Nap 3 | 5:00 PM – 5:20 PM

I couldn’t test my new watch alarm (bummer) because I woke up 15 minutes before my alarm feeling awake and refreshed (awesome!). My productivity this morning was through the roof.

Deep Naps Right on Schedule

My naps were also perfectly timed. The first time I looked at the clock thinking: I’m tired. It was 8:50 AM – not bad prep for a 9 AM nap. I got tired after a meeting at about 4:15 PM, but I couldn’t get to nap until 5 as I was on my way back home.

Most importantly, when my alarm went off after an alarm I was refreshed and ready to tackle the remainder of the day! I went to sleep fast, didn’t wake up during naps at all, and had vivid dream recollection for each nap when I woke up. I’m officially in love with my comfy sleep mask.

I’m hitting REM fast and feeling refreshed after!

Sticking somewhat closely to a schedule is incredibly important (during adaptation at least) it seems. I am going to try to do much better at this than I have been and see if I can get to be fully adapted pretty soon.

Not Even Close to Quitting

I told myself (and others) that I was trying this crazy sleep experiment for 30 days to give it a fair shake and see how it goes. Well, today is that day! I can’t say I’m fully adapted, but I can say that I’m enjoying the sleep schedule more often than I hate it. According to PolyDoxyk (the go to resource on polyphasic sleep) it can take up to 2-3 months to fully adapt to Everyman. That means I have another 1-2 months sticking to the schedule potentially before the symptoms of sleep deprivation will completely go away.

I’m on the fence right now of whether I’d stay in Everyman sleep or not if it didn’t get any better. So, I’m excited to see the improvement over the next 1-2 months!


Game-Changing Resources

Further Learning Resources

Polyphasic Society

This is the best online resource for polyphasic sleep information that I’ve found. The site can be a bit technical and jargon-filled, but it’s incredibly interesting and useful. The forums are an awesome way to connect with and learn from other poly sleepers too!

Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle

Uberman BookThis is the holy grail on polyphasic sleep written by Puredoxyk who created the most popular polyphasic sleep schedule: Uberman. This is a great resource on not only Uberman but Everyman and other polyphasic schedules, the science (or lack-there-of) behind polyphasic sleep, advice for adapting, social aspects, and more. This is a really interesting deep dive into polyphasic sleep.


Tools That Helped Me

Sleep Mask and Ear Plug Sleep Kit

Sleep MaskThis travel sized sleep mask does a great job of cutting out the light almost completely. It also has cavities over your eyes and has an adjustable strap. It comes with a small travel bag and standard ear plugs. I have two of these – one I keep at my house and one I keep in my computer bag so pretty much no matter where I am I have one ready to help me nap!


This super handy app adjusts your computer monitor’s color temperature to make your screen night-time friendly. By cutting down on blue and green light, f.lux helps to keep melatonin production, which regulates sleep, normal even when staring at a monitor late at night. You can adjust your color temperature way down at night by expanding beyond their ‘normal’ values in settings.

 Pebble Smartwatch

pebble smartwatchPebbles are cool! They are extremely customizable, have their own app store, and it is an awesome company. The silent alarm and actigraphy sleep tracking by the Pebble have helped me a ton. I no longer disturb my fiance’s sleep as much and I have more insight into my sleep cycles so I can better design my schedule. I highly recommend a smartwatch with a vibrate alarm and sleep cycle tracking at least during adaptation.

Sleep as Android

The sleep as android app does a really good job tracking sleep cycles with actigraphy and pairs wonderfully with the pebble. Even if you don’t get a compatible smartwatch – just using your phone on your bed or under your pillow will provide pretty good results for tracking sleep cycle.


Great free tool for visualizing polyphasic sleep schedules.

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.