Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: tired (page 1 of 4)

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 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.

 

Day 87 | First Schedule Adjustments

Core | 11:00 AM – 2:30 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | skipped

Nap 3 | 4:00 PM – 5:00 PM

It’s way too early to be skipping a nap and moving sleep around! I think I may have messed up already. I had an important opportunity come up that threw my day out of whack. I had to be out of the house early, so I moved my first nap earlier and I went to bed as soon as I was free, but that was over 10 hours of awake time. I felt it.

After about noon, I wasn’t as mentally sharp and wanted to sleep pretty badly. This is a bad thing to do! Don’t move sleep around this early in adaptation… if only I listened to my own advice.

Playing catch up

Anytime you’re awake for more than 6 hours on Everyman it is harder to get to a good state after 1 nap. My recommendation from several resources is that it takes about 1.5 hours of sleep to act as two naps. So, it takes 90 minutes instead of the original 40 minutes (Two 20 minute naps). Still, after 1.5 hours you won’t feel as good as if you had taken two 20 minute naps. I tried to sleep for 1.5 hours on my third nap, but I woke up after 60 minutes and was wide awake.

I was tired by 9PM, which is too early!

Day 65 | Smooth Sailing with Normal Life – Trouble with Exercise

Core | 10:30 PM – 2:00 AM

Nap 1 | 5:00 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:20 PM – 4:40 PM

My mental sharpness and energy in work, social, personal, etc. life is great! I’m happy and feel healthy on Everyman 3.

The struggle I’m facing recently is with pretty hardcore exercise. I’ve always played sports and pushed myself physically – if I don’t I get into a hazy funk. It seems to be turning into more and more of an issue that I just don’t perform as well when pushing myself physically on this sleep schedule.

Last night I had a friendly intramural basketball game and even though I’m normally no star on the court – I played horribly. We’re not just talking missing a few jumpers either – it seriously felt like I was playing in a foot deep creek slogging around and everyone else was on the hardwood. I responded slowly and I’m not sure if it was all physical sluggishness or mental quick reaction was lessened as well.

This isn’t the first time I’ve written about extreme exercise exhaustion and lessened performance and certainly not the first time I’ve felt it. Previously, I decided to attempt longer sleep after extreme workouts – like pushing my core than night to 4 hours instead of 3.5. It sounds like a good idea still, I just haven’t stuck to doing that. I’m going to start for real now! Hopefully it helps. Stay in the loop.

 

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 50 | In a Rhythm with Everyman

Core | 11:00 PM – 2:30 AM

Nap 1 | 5:15 AM – 5:40 AM

Nap 2 | 10:00 AM – 10:20 AM

Nap 3 | 4:40 PM – 5:00 PM

Today was a normal day for me in almost every way. I was really busy with work (I counted and today I put in 15 hours on my startup – holy hell!) and I felt good on Everyman! My first nap started a bit late because I got sucked into something and didn’t realize I was late getting back to bed. This first nap is my most strict one because I get up with Amanda at 5:40 AM consistently.

I have been pushing back both my 2nd and 3rd naps by about an hour to baseline them as 10 AM and 4:40 PM. I did this because I was rarely very tired at 9 AM and it allows me to make it until 10:30 or 11 PM feeling good as opposed to getting very sleepy at 10 PM and battling to stay awake that last hour or so. I’m really liking the adjustment.

Holding Strong on Everyman – Enjoying it!

My Everyman schedule is great for me! It is no longer a struggle to follow unless I mess something up in my schedule, then the next nap can be hard to wake up from… but in general it’s awesome! I have high energy levels all day right up to nap time, I’m consuming no caffeine (used to regularly drink tea), I am having high quality exercise consistently, and I’m more productive than ever before.

The worst parts are 1) having to think through social plans and my sleep schedule before committing and 2) bothering Amanda at 2:30 AM because 25-50% of the time my silent alarm doesn’t wake me up.

The best part is being awake from 2:30 to 5 AM. It’s so peaceful, I’m wide awake, and it’s my most productive and creative time of the day by far.

 

Day 43 | Napping on the Move

Core | 11:15 PM – 2:45 AM

Nap 1 | 6:00 AM – 6:40 AM

Nap 2 | 10:25 AM – 10:40 AM

Nap 3 | 4:30 PM – 4:40 PM

I had a pretty busy day. My second nap was at home, but was rushed before I had to leave to make a meeting. My third nap was quick. I pulled off on the side of the road and reclined my seat on my way to another meeting.

It was more difficult than normal to fall asleep and to get into REM. I succeeded for a short period of time in Nap 2 and barely if at all in Nap 3. These two bad naps added up to me getting more tired than normal at 9:30 PM. I’ve found that one skipped nap or two poor naps lead to a very tired evening and (even worse) a rough morning the next day.

A napping best practices based on my experience and research is in the works, but in general – try to sleep in the same, relaxing place every nap. And by place, I mean mindset in addition to physical location. However, if life makes this not possible, get as good of a nap as you can and get back to your normal routine ASAP :)

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