Polyphasic Sleep Hacking

Boost energy and productivity while sleeping less

Tag: Waking up (page 1 of 3)

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 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 89 | In the Flow

Core | 10:30 AM – 2:00 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

Day 5 of my new adaptation. I did a great job today and I felt awesome! This was the best sleep in my naps I’ve had so far – in each nap I fell asleep in what seemed like less than 2-3 minutes and slept all the way through to my alarm, with dreams to remember.

I also hit my ideal schedule perfectly! (You can make your own pretty sleep schedule diagram here)

schedule

The thing I’m most happy about is I did this in spite of a challenging social situation as I had a friend/coworker over at my house working on our startup for the second half of the day. Previously, I would have just worked right on through and skipped my nap as I didn’t want to ‘leave him hanging.’ Today, I went and took a 20 minute nap and left him to work on his own for a bit – no problem at all!

My napping strategy

Napping this adaptation and this period of Everyman has already been WAY more successful. Not just more successful than the adaptation period of my first time at polyphasic, which is to be expected as I’m more accustomed to dropping into REM faster now than I was back then. I’m napping better already over the last 5 days than I did once I was adapted for the latter 4-6 weeks of previous Everyman stint.

The main difference is that now I’m napping as much as I can in my bed, where it’s comfortable and I have a routine of going there and falling asleep. Before, I was napping mainly on the couch because it was WAY easier to get up from a nap on the couch than in my comfy, warm bed. The trade-off however is on the couch I wasn’t getting into REM as fast or staying there as long.

In order to make waking up from my bed easier, I’ve been A) setting two alarms for each nap as learned here and B) sleeping with the lights on bright, shades open, and my dark, comfy sleep mask keeping things blacked out. The alarm is just to make sure I get up. The lights on and sleep mask combo help me get up because when I take off my sleep mask to turn off my alarm it’s daytime/bright in the room which makes getting up about 10x easier than a dark, sleepy room.

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 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 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 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 42 | Easier on Relationship?!

Core | 11:30 PM – 3:00 AM

Nap 1 | 6:00 AM – 7:40 AM

Nap 2 | Skipped

Nap 3 | 5:00 PM – 5:20 PM

This schedule of a longer first nap and skipping my second nap is seemingly becoming my weekend sleep schedule. It’s hard to get up at 5 or 6 AM for the second time when it seems like everyone else in the city is sleeping in and having a lazy morning. That said, I feel just fine on this weekend schedule and it’s easy to jump back into a normal weekday schedule afterward (so far). More on this to come, but…

My fiance prefers my polyphasic sleep schedule!

She gives a few great reasons why she prefers my Everyman sleep to when I was sleeping monophasic:

  1. We get to spend more time together in the evenings! I work less evenings now (I have a demanding job) than I used to due to increased overall productivity and more time.
  2. It pressures us to go to bed earlier (and together). She gets up at 5:40 AM for an early job and a long commute, so it’s nice to have both of us want to get to sleep early.
  3. We wake up together in the morning instead of her sneaking out of the dark house with me sound asleep for another hour or two.

I never thought this sleep schedule could make things in our relationship work better and honestly make our schedules line up better than they used to.

The downsides that these positives outweigh are mainly the slight social difficulties of me needing to take a couple naps per day and the times that my 2:30 AM alarm wakes her up too. (She didn’t complain about the alarm thing – but that has to be annoying)

Older posts