Content

• Steps
• Part 1 of 4: Charts with the main nocturnal segment of sleep
• Part 2 of 4: Charts without the main nocturnal segment of sleep
• Part 3 of 4: How to Prepare for Polyphasic Sleep
• Part 4 of 4: Understand the Potential Risks

Polyphasic sleep is one of the sleep patterns that does not involve the traditional eight hours of sleep throughout the night (monophasic sleep), but several planned and clearly defined sleep periods throughout the 24 hours. As a result, you sleep much more often (several times a day), but less time. Supporters of polyphasic sleep are happy with the fact that they have several hours of free time per day, which they used to inevitably spend on sleep. However, it is worth noting that this sleep mode is not suitable for everyone. Sometimes the military and some athletes resort to polyphasic sleep.

Steps

Part 1 of 4: Charts with the main nocturnal segment of sleep

1. 1 Choose the sleep mode that works best for you. In preparation, you need to understand which regimen is best for you, based on your goal, schedule of classes or work, as well as the general condition of the body. There are four main modes of polyphasic sleep:
   • Biphasic Sleep, Everyman Mode, Dymaxion Mode and Uberman.
   • Two of them are designed to sleep both at night and during the day. These include biphasic sleep and Everyman mode.
   • The easiest and safest way to switch to polyphasic sleep is to start by reducing sleep at night using one of these modes.
2. 2 Consider biphasic sleep. The essence of this mode is that the sleep time is divided into two segments. Typically, the longer segment occurs at night, and the smaller segment (20-30 minutes or 90 minutes) occurs in the first half of the day. This sleep pattern is widely used in many cultures because it not only saves time spent sleeping, but it is also a neutral option in terms of health.
   • The shorter in time the daytime segment of sleep (naps, which allows you to recuperate), the longer the nighttime segment (during which all phases of sleep, including the phase of REM sleep, pass).
   • Biphasic sleep has several advantages over other polyphasic sleep modes because it has circadian rhythms and hormonal releases that help regulate sleep. Thanks to them, our body has adapted to sleep more at night than during the day.
   • Biphasic sleep is described in history as "first" and "second" sleep. At a time when people still did not know how to use electricity, people slept for several hours immediately after dark, then stayed awake for several hours, and then went to bed again and woke up at dawn with the first rays of the sun.
   • However, biphasic sleep is hardly suitable for those who want to free up as much time as possible for wakefulness, because in terms of the duration of sleep, this mode is not very different from the usual monophasic sleep mode.
3. 3 A convenient benefit is the ability to create your own biphasic sleep schedule. Your sleep schedule will depend on your school and work schedule, as well as your overall health. This way, you can get the most out of this regimen and tailor it to your needs.
   • So, break your sleep time into two segments. Each segment of sleep should be as long as there is enough time for REM sleep. Typically, a person needs about 5-6 REM sleep during the day.
   • One normal sleep cycle (including REM sleep) takes about 90 minutes. Schedule each sleep segment to include 90-minute cycles.
   • For example, your main sleep segment will be from 1 am to 4:30 am, and your second sleep segment can be 1.5 hours (from 12 noon to 1:30 pm) or 3 hours (from 12 noon to 3 pm). It all depends on your schedule and capabilities.
   • Once you are more or less used to your new schedule, try to gradually reduce your sleep time until the sleep is short enough, but you will still feel good and cheerful.
   • There should be a break between sleep segments (at least 3 hours).
   • It is important not to oversleep or fall asleep ahead of time. Try sticking to your sleep schedule for at least a week before making any changes.
4. 4 Consider the Everyman mode. This mode consists of a main sleep segment (about three hours) and three additional sleep segments of 20 minutes each. If you still want to switch to polyphasic sleep, in which you can save even more time awake, this option is likely to suit you. This mode is easier to navigate as it still has a main 3-hour segment.
   • Make a schedule. Think about how long it will be most convenient for you to identify the main segment of your sleep. Most often, people choose the following hours for it: from 1:00 to 4:00 in the morning or from 23:00 to 2:00.
   • Depending on how long you have identified your main sleep segment, distribute the remaining twenty-minute segments.
   • There should be a break between sleep segments (at least 3 hours).
   • For example, if the main 3-hour segment falls between 1:00 am and 4:00 am, you would distribute the remaining 20-minute sleep segments as follows: 9:00 am, 2:00 pm, 9:00 pm.
   • If it's more convenient for you, when the main 3-hour segment of sleep starts at 11:00 pm and ends at 2:00 am, the rest of the segments should be allocated differently: at 7:00 am, at 12:00 pm and at 6:00 pm.
5. 5 Start gradually moving towards your schedule. Try to stick to it for at least a week. You will most likely get into trouble at first because adjusting to polyphasic sleep is not easy. Once you've adjusted and gotten a little used to your new schedule, you can break your 5 hours of sleep into 3 segments.
   • In this case, the main segment of sleep can last for about 4 hours, and the additional two segments for 30 minutes each. If you work from 9:00 am to 5:00 pm, distribute these segments so that they fall at lunchtime and at the time when you return from work.
   • Try to stick to your chosen regimen for at least a week. Do not change the mode until you get used to it.
   • After one to two weeks, you can adjust your sleep schedule by shortening the duration of your main sleep segment and adding another segment.
   • In the end, if you continue to adjust your sleep patterns, you will achieve the following result: the main segment of sleep (3.5 hours) + three more segments of 20 minutes each.
   • Allocate your sleep and wake time so that it is as close as possible to your study / work schedule.
6. 6 Stick to a sleep schedule. Try to strictly follow it, do not wake up or go to bed ahead of time. At first, it will be difficult, because the body will begin to adapt to the new regime.
   • Don't worry if you fail to stick to your routine at first. Some people find it harder to fall asleep, especially when every minute of sleep counts.
   • If you've chosen Everyman mode, be sure to stick to your schedule. Plan ahead for when you need to get ready for bed.
   • Plan ahead of time what you will do in your free time. It is unlikely that others also adhere to polyphasic sleep patterns. Prepare ahead of time and make a to-do list. Focus on what you were going to do all along, but each time you did not have enough time for it. This will help you adapt to your new sleep patterns.
7. 7 Adjust the schedule to suit you best. A very popular schedule is to divide the sleep time into 4 segments, as described above (the main sleep segment and three additional ones). If necessary, you can correct this schedule by rearranging the sleep segments to a different time.
   • This sleep pattern can be followed using other schedules.
   • According to one schedule, the night's sleep is reduced to 1.5 hours (instead of four), and the additional 20-minute segments become 5. There should be equal intervals of time between them.

Part 2 of 4: Charts without the main nocturnal segment of sleep

1. 1 So, if you're willing to take the risk and cut your sleep hours even further, consider switching to Uberman or Dymaxion modes. Both methods involve the rejection of the main segment of sleep (nocturnal). If you've already adapted enough to your previous sleep schedule and want to try something even more extreme, you can switch to one of these modes. Keep in mind, according to these charts, your sleep time is only 2 hours a night.
   • A significant disadvantage of these regimes is the difficulty of adhering to the sleep schedule, since you need to adhere to the schedule very clearly.
   • Before switching to these modes, consider whether you will be able to keep the sleep schedule every day (depending on school, work and family plans).
   • As mentioned above, these sleep patterns involve about 2 hours of sleep per night.
2. 2 Schedule according to the Uberman schedule. It includes six sleep segments of 20 minutes each. There must be equal time intervals between these segments. The schedule should be strictly adhered to.
   • For example, you can arrange your sleep segments as follows: 1:00 am, 5:00 am, 9:00 am, 1:00 pm, 5:00 pm, and 9:00 pm.
   • It is very important to sleep exactly 20 minutes and exactly according to the established schedule.
   • Uberman mode assumes 20 minutes of sleep every 4 hours.
   • If you find it very difficult to resist and not fall asleep, try to concentrate on your plans and the to-do list that you have drawn up in advance.
3. 3 Now let's take a look at the Dymaxion mode. It is very similar to the Uberman mode, but it is even more difficult to comply with it. The reason is that there are fewer sleep segments, but they take longer.
   • The Dymaxion regimen assumes 30 minutes of sleep every 6 hours.
   • Thus, you spend 2 hours a day sleeping.
   • Dymaxion has 4 sleep segments of 30 minutes each. They can be distributed according to the following schedule: at 6:00, 12:00, 18:00 and 0:00.
   • The famous 20th century architect Buckminster Fuller adhered to this regime. After a while, he announced that he was giving up this sleep pattern in order to spend more time with his family.

Part 3 of 4: How to Prepare for Polyphasic Sleep

1. 1 Learn to nap. The essence of polyphasic sleep is to break the entire sleep time into multiple segments. As a result, such sleep takes less time than normal monophasic sleep. If you are going to try this sleep pattern, it is very important to act exactly according to your schedule.
   • Get used to getting up earlier than usual, and during the day, do not be afraid to succumb to the temptation to take a nap after lunch.
   • Try to turn off your computer and gadgets at least 15 minutes before bed so that the bright light of the monitor does not bother you.
   • Go to bed at the same time to help your body adapt to your new routine faster.
   • When you go to take a nap, your heart rate drops. Mentally count 60 heart beats, then try to hear 60 more. After your heart rate has slowed, try to clear your mind of various thoughts.
   • Set your alarm for a specific time. When he rings, do not tell yourself: "another 5 minutes." Get up as soon as the alarm rings.
2. 2 Reduce your nighttime sleep. Don't do it abruptly. Just gradually reduce the length of your night's sleep.
   • First, set your alarm 3 hours early. Instead of sleeping 8 hours a night, sleep for about 5 hours.
   • Stick to this schedule for three days.
3. 3 Set an alarm and stick to that sleep schedule. At first, you will feel a little uncomfortable, you will feel strange.But over time, if you stick to the rules and wake up on time, the body will adapt to the new regime.
   • Place your alarm away from your bed so you have to get up when you want to turn it off.
   • As soon as you get up, immediately turn on the light in the room.
   • If you have a lamp that simulates natural light, turn it on to wake up faster after each segment of sleep.
4. 4 Think about your schedule. Before categorizing sleep into segments, think about work, school, family, sports. Distribute everything in such a way that it is as convenient for you as possible. Remember to stick to the schedule very clearly!
   • It is important to consider the fact that no one will adjust to your schedule. Make sure you can sleep in the middle of the day and live up to your schedule.
   • Do not forget about unplanned events that you did not take into account in the schedule. There should be enough time in the schedule for you to squeeze in an event.
5. 5 Pay attention to the key factors in the formation of the schedule. You can choose one of the existing templates, or you can create your own schedule (whichever is more convenient for you). In any case, you need to know how many sleep segments should be in each mode, what is their duration.
   • Whichever schedule you choose, make sure you have at least 120 minutes of REM sleep in total.
   • Sleep intervals should be at least 3 hours.
   • Distribute the sleep segments as evenly as possible.
   • Think about the best time to take a nap. If you can't, go backwards: think about the best time to stay awake.
   • If you want to develop your own sleep schedule, consider the description for each sleep mode.

Part 4 of 4: Understand the Potential Risks

1. 1 Talk to your doctor before deciding to switch to polyphasic sleep. Sleep is very important for the normal functioning of the body. There is no evidence that polyphasic sleep is safe.
   • If you already have any sleep disorders or other medical problems, talk to your doctor about switching to a new sleep pattern.
   • Make a plan for transitioning to a new sleep pattern and be prepared to consult with your doctor regularly.
   • Be aware that your doctor may not support your idea. The point is, there is no scientific evidence that polyphasic sleep is safe.
2. 2 If you are having problems, try switching to a different sleep mode. It is necessary to have a clear understanding of the possible complications.
   • Many experts believe that polyphasic sleep is a form of sleep deprivation. If you have the opportunity, see a specialist who can help you track changes in your body.
   • Be especially observant in the first days and weeks after switching to a new sleep pattern. It is at this time that the body begins to adapt to the new schedule.
   • Many serious troubles are associated with sleep loss. For example, sleeping while driving, accidents and other accidents.
3. 3 Before switching to a new regime, think about possible short-term problems.
   • Sleep loss can lead to anxiety, forgetfulness, impaired memory, and inability to concentrate.
   • There are other problems, for example, difficulty in making a decision, vague understanding of reality, clumsiness, general malaise.
4. 4 Think about the long-term consequences. Many sleep mechanisms and their associated risks are still not fully understood, but many of them have already been discovered:
   • Chronic sleep deprivation can lead to high blood pressure, heart attack, heart disease, stroke, obesity, diabetes, and epilepsy.
   • Mental problems can also arise: depression and mood swings.
   • Be aware of the potential for sleep disturbance in your partner. Lack of sleep can also affect your quality of life.
   • If you are feeling tired, irritable, having problems with your everyday life, your personal life, and other troubles related to sleep loss, consider switching to a different sleep pattern.
   • Consider cutting back on the amount of time you spend sleeping a bit, but do it gradually and keep an eye on how you feel.