Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Schedule Adjustment (page 1 of 7)

Day 257 | Non-Continuous Dual Core 1

Core 1 | 11:00 PM – 2:30 AM

Core 2 | 6:00 AM – 7:30 AM

Nap 1 | 3:00 PM – 3:20 PM

I’m currently sleeping on the Dual Core 1 sleep schedule and loving it. I do think it’s my bodies most natural sleep schedule I’ve found so far.

The only times I feel tired are A) when it’s time for a nap/core and B) sometimes when waking up to my alarm if I haven’t been sleeping well or consistently. The rest of the time I have higher energy than I do on monophasic! I just used an exclamation mark at 4:03 AM so you know I’m full of energy!

Lately, I’ve been experimenting with being on Dual Core 1 and going off of it to monophasic when required for my social life. For example, the last time I went to monophasic was for a celebratory BBQ at my in-laws with friends and family. I knew I would be there socializing and lightly drinking from 11am until after dinner time. Instead of sneaking away to a bedroom or my car to take a 20 minute nap, I decided the night before to get a “good nights sleep” so I wouldn’t need to nap. When I go to monophasic for a day or two, I just sleep 7 to 8 hours at night and then I don’t need a nap. Boom! Magic.

I’m going rock climbing on Sunday and I need to be up and in the car by 6am. This doesn’t fit well with my normal second core between 6-7:30, so I’ll probably go to bed at 10 PM and wake up at 5:30 AM for the trip and be good to go all day.

Then, the next night, I just set my alarm for 2 AM and I’m right back on track with DC1.

I haven’t been able to find any research or even much anecdotal discussion of doing this. I believe the reason I’m able to transfer on/off fairly seemlessly is that I’m so adapted to polyphasic sleep. I don’t need to sleep deprive myself anymore to take full REM advantage of a nap time, my body is ready to soak up the useful sleep no matter what I slept like the night before. This lets me adjust on-the-fly to what sleep schedule is most effective for me at that point.


  1. I am slightly more sleepy both the first monophasic day and first DC1 day after a short term switch – but it isn’t drastic
  2. I wouldn’t ever recommend this as it is less ideal than maintaining a strict schedule, but I 100% recommend against it if you haven’t “mastered” a polyphasic sleep schedule and experimented with how you feel transitioning on/off it

Keep up the poly sleeping and I hope to see you more on this blog in the near future!

Day 164 | End of DC1 (for now)

Core 1 | 10:30 PM – 2:00 AM

Core 2 | 6:00 AM – 7:30 AM

Nap 1 | 2:15 PM – 2:35 PM

Even though I haven’t checked in on this blog in a little while, I’ve been really enjoying Dual Core 1 polyphasic sleep! This was the first time on polyphasic sleep that I really found a rhythm that wasn’t difficult to keep up. On Everyman, it was really hard to get out of bed about half the time (the other half I jumped right up). But on DC1 I’d say it was only really hard to get up about 10-15% of the time. Typically, these difficulties were tied to my inconsistency, like a really late nap or having a few drinks before bed.

If you’re enjoying it so much, why are you stopping DC1 you ask?

A few reasons:

  • I have a week long trip to Yellowstone coming up in 1 month that I’m really excited for! I’ve learned it’s hard to keep polyphasic on vacations spent with a lot of other people…
  • I’m picking up my Brazilian Jiu Jitsu training and I want to gain about 5 pounds of muscle & boost my strength before I go on the trip. It’s hard to lift heavy and gain muscle on polyphasic
  • Honestly, after almost 6 months of sleeping polyphasic, I’m tired of napping and always being conscious of time and when my next nap needs to be. I just want a break.

I’ll circle back in a couple weeks of sleeping monophasic again and report back! I think in a couple months I’ll jump back on the polyphasic train and I’d still love to create the polyphasic adaptation guide! I wish I had one when I was first starting…


Thanks for always following along and being supportive!

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 128 | Afternoon Nap Shifting

Core 1 | 10:45 PM – 2:15 AM

Core 2 | 5:30 AM – 7:00 AM

Nap 1 | 3:40 PM – 4:00 PM

I’ve been struggling with two things on the new schedule (it’s only been 5 days, so I know a few struggles are to be expected). The first is going to bed early and consistent. I had a filled and long weekend and I always struggle saying no to social invites in preference of sleep. That’s a flaw of mine when it comes to polyphasic sleep.

The second struggle I didn’t expect as much. That is finding a good time in my schedule for my afternoon nap. I really liked on my last everyman round having a noon nap and a 5 pm nap. These signified time to each lunch and time “end my work day” or at least take a break before doing some moonlighting.

Now, with one less nap, it should come around 6-7 hours after I wake up from my second core, which would put the nap around 1:30 – 2:30 PM. That’s an awkward time for me. Having naps in transitional periods is really nice for me, and that time just isn’t working out.

I think the best approach I can take to gain some stability in this nap time is to adjust my overall schedule to make this time a transition. For example, I can each basically two lunches, one small one at around 11 AM when I typically first get hungry after breakfast and then have another lunch after I wake up from my nap around 2 pm… I’m not sure this is the best schedule shift, but I’m going to make some schedule changes for sure.

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 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!

Day 103 | In a Routine

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.

Day 99 | Busy Mind = Bad Naps

Day 99

Core | 10:45 PM – 2:15 AM

Nap 1 | 6:20 AM – 7:00 AM

Nap 2 | 11:40 AM – 12:00 PM

Nap 3 | 6:30 PM – 6:50 PM

I’ve been doing really well holding my schedule and feeling good over the last few days. I’m hitting a routine and I don’t have to think about it much.

However, I’ve also been very busy. Not just time busy, but also ‘mentally busy’ with lots to think about and decisions to make at work. I’ve always had trouble quieting my mind when it’s time to go to bed and lately has been no different. Typically on polyphasic sleep I have been efficient about getting to sleep (due to both routine, adaption, and tiredness), but over the last couple days getting good sleep in naps has become more difficult.

I didn’t feel any negative effects of this until last night when I was pretty tired and grumpy after I woke up from my third nap (which was late too). Things should be slowing down a bit once I get through this week for me, but it’s definitely something to keep my eye on.

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.


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