Determine Monophasic Sleep requirements
Everyone has personal sleep needs. To figure out your own-
- go to bed at the same time every night
- allow yourself to wake up with no alarm
This will at first allow you to recover from sleep debt , and will eventually stabilize at a reasonable time: ~7-9 hours
All in all, keep this consistent monophasic habit until you figure out your actual amount of sleep duration and no longer feel tired.
NOTE: Many sleepers directly jump into their polyphasic schedules with a prior bad monophasic pattern. As a result, they have already suffered sleep debts from the start. Fixing your monophasic sleep first, if possible, is a more important factor than you think!
takeaway: Go to bed at the same time, awake without alarm until recovered and consistent with wake time and no longer feel tired during the day