Polyphasic Sleep

  • How to Prepare for Polyphasic SleepHow to Prepare for Polyphasic Sleep
    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...
  • Sleep CyclesSleep Cycles
    Note:

    Adult needs 120 min REM = around 5 cycles (each 90 minutes)
    120 min SWS


    Sleep cycles: N1 -> N2 -> N3 -> N2 -> REM

    N1
    1-5 minutes
    Light sleep

    N2
    25 minutes
    Muscles relax, ...

    Schedules

Many different patterns have been developed. Important for me is :

E1

core: 23:00 - 5:00 nap1: 14:30 - 14:50

everyman 1 is a biphasic sleep schedule with an everyman style nap. Shortened core sleep to help induce REM napping

goal:

  • Give REM sleep in the nap (ideally)
  • Ease new polyphasic sleepers into daytime napping.

    Everyman 2

core: 23:00 - 3:30 nap1: 8:00 - 8:20 nap2: 14:30 - 14:50

This schedule seems attainable. A large core sleep to reduce sleep deprivation, but still a substantial increase in awake time. Ideally this would be enough for me to train falling to sleep fast without severely damaging my productivity during work hours.

  • large quiet work time in morning, once adapted
  • REM naps good for dreaming, twice a day
  • Movable schedule easily (core can shift early or later depending on schedule/tiredness)

Stages of Sleep Adaptation

#todo read this each stage is about 6 days (shorter on more extreme schedules)

  1. easy, more productivity – however no compression on REM
  2. tiredness during day, hard to wake up, easier to fall asleep, waves of tiredness
    • waves of tiredness eventually align with sleep schedule
  3. oversleeping occurs- set alarms – big fail point
  4. waking is easier, patterns of tiredness are obvious, more DreamsDreams
    Lucid dreaming
    Dreams can be used to facilitate magical practices
     not complete adaptation

Sign of complete adaptation

  • energized and productive
  • wake up feeling refreshed
  • natural wakes
  • lots of dreams and dream recall

considerations

  • must quit caffeine before attempting. It will affect schedule
  • learn to nap first (get up earlier than usual and allow myself an afternoon nap (basically start with a gentle biphasic sleep pattern)) How to napHow to nap
    Best way to learn to nap is to adapt to non-reducing Biphasic schedule. It will take longer but will allow me to learn napping with out forced sleep deprivation

    A faster way to learn : Pick a sche...