Polyphasic sleep is an alternative rest strategy. Instead of sleeping for the usual 8-9 hours uninterrupted every night (monophasic sleep), the polyphasic program requires you to sleep at certain specific and scheduled times only for short periods of time, but during the entire 24 hour period. In practice, it educates you to sleep for a few consecutive hours instead of the classic 8-9 hours, but more frequently. This rest program is not suitable for everyone and should only be applied temporarily, for example in conjunction with a trip or an activity that does not allow you to sleep following a more traditional pattern. Some sleep experts claim that it is an essential rest deprivation method and therefore highly dangerous to health, even if applied for a short time. Think of it as a method to be used only temporarily when for some reason you are unable to sleep through the night.
Steps
Part 1 of 4: Adopt a Method that Maintains the Night Sleep Segment
Step 1. Choose a method
As you prepare to apply the polyphasic sleep schedule, you need to choose a plan based on your goals, schedules, and your health and rest needs. There are four primary documented methods related to polyphasic sleep.
- The four methods are: biphasic sleep, the Everyman scheme, the Dymaxion method and the Uberman method.
- Two of the four methods provide that the sleep segment with the longest duration is the nocturnal one: the Everyman pattern and that of biphasic sleep.
- Starting with a method that places great emphasis on sleep at night can be safer for your health. This will help you gradually get used to the reduction in sleep hours to minimize the problems associated with lack of rest.
Step 2. Consider adopting the biphasic sleep schedule
In practice, it is a scheme that "breaks" the hours of sleep into two programmed segments. Usually the night one is the longest, while during the day there is a nap of 20-30 or even 90 minutes to be programmed in the early afternoon. Many cultures apply this method traditionally, it is a biphasic form of sleep that can also be beneficial for health.
- A short nap has restorative properties and helps overcome the natural mid-day drop in energy. A longer nap allows you to complete a complete sleep cycle, including REM sleep.
- Circadian rhythms and the release of hormones that contribute to regular sleep are reconciled with a biphasic sleep pattern in which most of the rest is expected to occur during the hours of darkness.
- Biphasic sleep has been documented throughout history with references to "first sleep" and "second sleep". Before the advent of electricity, people would go to sleep for a few hours shortly after sunset, after which they would get up and stay active for several hours. They then went back to sleep for their second sleep phase and rested until dawn.
- A biphasic sleep schedule may not be considered polyphasic by those who plan to significantly reduce the number of hours of rest over a 24-hour period, since it is a pattern that does not significantly restrict the number of hours of sleep. totals during the day.
Step 3. Create your biphasic sleep pattern
Based on your goals, the flexibility of your schedules, and your body's rest needs, you may benefit from creating a biphasic sleep pattern that works for you.
- Concentrate sleep in two segments over the 24-hour period. Each must be long enough to give you time to enter REM. Most people need 5-6 periods of REM sleep every 24 hours.
- A normal sleep cycle, including REM sleep, lasts about 90 minutes. Design a pattern that incorporates the 90-minute cycles and divide them between the two daily rest segments.
- For example, you can schedule the first segment between 1:00 am and 4:30 am, then a 90-minute to three-hour nap starting at noon until 1:30 pm or 3:00 pm.. Calibrate schedules according to your schedule.
- As you get used to the new hours, gradually reduce the time you spend sleeping as long as it doesn't cause you problems;
- Always allow at least three hours between sleep segments;
- Don't get up late and don't go to sleep early. Stick to your sleep schedule for at least a week before making any changes.
Step 4. Adopt the Everyman method
The Everyman program is based on a primary nocturnal sleep segment, lasting about three hours, in addition to three scheduled naps of twenty minutes each. It is a good starting point for a polyphasic sleep schedule, as the longest sleep period is expected at night and therefore fits in with most people's habits.
- Set times for the night sleep segment. Determine the best time frame for sleeping three consecutive hours during the night by considering your schedule. Generally, people choose to go to bed at 11pm and get up at 2am or go to sleep at 1am and get up at 4am.
- Set the times for the three daytime naps based on those set for the night sleep segment;
- Allow at least three hours to pass between naps;
- For example, if you have decided to sleep between 1:00 and 4:00 at night, schedule the first 20-minute nap at 9:00, the second at 14:00 and the third at 21:00, followed by the night segment starting at 1:00 am.
- If you prefer to sleep between 11pm and 2am at night, schedule the three naps at 7am, 12pm and 6pm.
Step 5. Gradually adopt the new schedules
Keep the initial pattern for about a week or longer if you struggle to get used to it. You can then start dividing the total four hours of sleep into three distinct segments.
- Keep the nighttime sleep segment at four hours, then reduce the naps to two instead of three, but lasting 30 minutes each. If your job keeps you busy during the canonical hours (9:00 am to 5:00 pm), if possible, take a nap during your lunch break and the other one immediately after office hours.
- Again, keep this pattern for a week or longer to give your body time to get used to the recent changes.
- At the beginning of the third week (or later if you feel the need to), add another nap and reduce the duration of each and also the nighttime sleep segment at the same time.
- The ultimate goal is to bring the nighttime sleep segment to three and a half hours and take three daytime naps of twenty minutes each equally divided over the course of the day.
- Take into account your commitments to establish comfortable and functional timetables.
Step 6. Stick to the new sleep schedule
Respect the set times scrupulously, try not to sleep too much and get up on time. Go all out to resist the temptation to add a few extra minutes to your nighttime sleep segment and naps.
- Don't get frustrated if you're having trouble. Accumulating stress can prevent you from falling asleep quickly at set times, while instead you should take advantage of every minute of sleep at your disposal.
- While you are on the Everyman program, stick to the set times for naps and the nighttime sleep segment. Plan them in advance.
- Plan your new free time. The people around you are unlikely to be available in the same hours as you. Prepare yourself and come up with a busy list of things to do. Include any activities you've always wanted to do but had to give up due to lack of time. This way you will realize the value of your new sleep pattern and feel motivated to stick to it.
Step 7. Modify the Everyman program to suit your needs
The most popular choice includes a main night sleep segment and three daytime naps at set times. You have the possibility to slightly modify this scheme to make it conform to your personal commitments; you can also vary the amount of total sleep if necessary.
- In any case, there are other schemes that fall within the Everyman method;
- One of these reduces the duration of night sleep to an hour and a half, to which must be added 4-5 daytime naps of twenty minutes each, distributed at regular intervals during the 24 hours.
Part 2 of 4: Eliminating the Night Sleep Segment
Step 1. Review the Uberman and Dymaxion methods
Both programs eliminate the primary nighttime sleep segment. If you've adopted the Everyman method and want to experience an even more extreme schedule, which completely abolishes the primary sleep segment, consider the Uberman and Dymaxion schemes. Each provides only two hours of sleep spread over the 24 hours.
- Both methods allow for very limited flexibility and require you to stick to set times as closely as possible, based on your personal needs.
- Carefully evaluate your work, school and family commitments before you start applying one of the two polyphasic sleep schedules.
- The Uberman and Dymaxion methods include a total of 2 hours of sleep every 24 hours.
Step 2. Plan your schedules according to the Uberman method
The Uberman polyphasic sleep schedule involves taking six 20-minute naps, distributed at regular intervals or 4 hours apart throughout the day. To adopt this scheme, the ability to accurately stick to set times is required.
- For example, you will need to go to sleep for 20 minutes at the following times: 1:00, 5:00. 9:00. 13:00, 17:00 and finally at 21:00.
- If you are looking to apply this method, it is essential not to skip any of the scheduled naps.
- The Uberman schedule requires you to take a 20-minute nap every 4 hours.
- If you find that you are feeling very tired or have difficulty staying focused or completing your tasks effectively, you should immediately review your sleep schedule.
Step 3. Consider adopting the Dymaxion method
The Dymaxion program includes the same number of total sleep hours as the previous one and is just as difficult to apply. In this case the naps are fewer, but have a slightly longer duration.
- The Dymaxion program requires you to take a 30 minute nap every 4 hours;
- Also in this case the hours of sleep allowed in a full day are only two;
- A hypothesis to implement the Dymaxion method is to go to sleep for 30 minutes at the following times: 6:00, 12:00, 18:00 and finally at midnight;
- The Dymaxion program is presumed to be the result of the sleep patterns adopted by Buckminster Fuller, a celebrated architect, author and inventor who lived in the twentieth century. According to some reports, he himself abandoned his program to reconcile his habits with those of his family.
Part 3 of 4: Preparing to Adopt a Polyphasic Sleep Program
Step 1. Learn to take a refreshing nap
The primary foundation of polyphasic sleep is the subdivision of the hours of rest into short segments equally distributed throughout the day. When added together, these naps will produce a total hours of sleep that is far less than that commonly adopted by most people. To support this type of program, it is essential to get the most benefit possible from every single minute of sleep allowed.
- Practice taking a nap by getting up earlier than normal and give yourself permission to give in to that feeling of numbness and sleepiness that usually comes in the middle of the day.
- Stop using your computer (and any other device with a bright screen) and don't expose yourself to bright lights at least 15 minutes before your scheduled nap time.
- Plan to nap at the same time each day so your body can get used to the new routine.
- When you lie down to sleep, try to lower your heart rate. Count for 60 beats, then start over for another 60. As the rate decreases, try clearing your mind.
- Set the alarm and don't snooze it when it rings. Get up as soon as it starts playing.
Step 2. Reduce the duration of the night sleep segment
It is not easy to implement a polyphasic sleep schedule. Start calmly by gradually reducing the hours you sleep each night.
- Start by reducing your standard sleep pattern by three hours a night. Instead of sleeping for eight hours as you normally do, reduce the number of hours of sleep to five.
- Stick to this new schedule (5 hours of sleep per night) for three consecutive days.
Step 3. Set your alarm and stick to your new sleep pattern
You may suffer from lack of sleep during this initial adjustment phase, but taking a rigid approach and waking up on time will reduce the time it takes to get used to the new hours.
- Place the alarm away from the bed so that you have to get up to turn it off when it rings;
- Turn on the light as soon as you wake up;
- If you have a lamp or alarm clock that simulates natural light, use it as a light source to help you wake up after each sleep segment.
Step 4. Keep your schedule in mind
As you try to determine which method is best for you, keep in mind your work, school, family, sports, religious, etc. commitments to make sure you choose the most suitable sleep pattern. Remember that you will have to strictly stick to the set times if you want it to work.
- You also need to consider the fact that the rest of the world will continue to follow standard times. You need to be sure that you have the means and the will to escape the schedules of your family and friends.
- Please note that some sporting or unscheduled events may be irreconcilable with your new schedules. Make sure you feel ready to give up some opportunities.
Step 5. Pay attention to key scheduling factors
You may choose to follow an existing sleep pattern or slightly modify the one that best suits your needs. Be that as it may, keep in mind a few key factors critical to the success of your new polyphasic sleep schedule.
- Make sure your pattern gives you the opportunity to stay in REM sleep for at least 120 minutes every 24 hours;
- Leave at least three hours between one sleep segment and another;
- Distribute the segments as evenly as possible over the 24-hour period;
- Identify the best times to take a nap. If you have any doubts about it, proceed in reverse by determining which ones are the least suitable for sleeping;
- Work on 90-minute intervals to get used to sleeping at set times.
Part 4 of 4: Understanding the Potential Risks
Step 1. Consider seeing your doctor first
Getting enough sleep is essential to stay healthy and protect the body's general state of well-being. There is no firm evidence that polyphasic sleep schedules are safe and harmless to the body, especially in the presence of any illness or if daily activities include driving vehicles or operating dangerous machinery.
- If you have any medical condition or disorder or are taking any medications, it is essential to ask your doctor for advice before adopting a polyphasic sleep schedule.
- See your doctor after you have a solid plan for making the transition from your current to polyphasic sleep pattern and be prepared to provide information about the potential benefits of the method you have selected.
- Given the very limited amount of scientific evidence supporting the use of polyphasic sleep to improve the overall health of the body, your doctor is likely to disagree with your choice.
Step 2. Review your schedule if you have any problems
Before you start changing your daily habits to adopt a polyphasic sleep schedule, understand clearly what the short- and long-term complications can be.
- Many sleep experts view polyphasic sleep as a form of sleep deprivation. It is important to be able to count on the support of a person who knows exactly what you are trying to do to help you assess whether you are taking any steps that are dangerous to your health.
- One of the first important assessments to make is to closely monitor your ability to drive a vehicle and / or use a machine during the first few days and weeks after the introduction of the new sleep schedule, given the reduction in the number of hours you sleep.
- Documented consequences of sleep deprivation include drowsiness while driving and motor vehicle or workplace accidents that have resulted in personal and other injuries.
Step 3. Understand what the possible short-term consequences are
Before adopting a polyphasic sleep schedule, think about the possibility that lack of rest is causing serious problems in every area of your life.
- Lack of sleep can rapidly lead to anxiety, distraction, impaired cognitive function and memory, difficulty concentrating and psychosocial stress.
- In the short term, sleep deprivation can be the cause of motor vehicle or workplace accidents, which can injure others as well as yourself. Studies have shown a link between lack of sleep and certain major disasters, including the collapse of nuclear reactors, the sinking of large ships and plane crashes. This has set in motion changes in the trucking and air travel industry and today drivers and pilots must adhere to normal sleep patterns.
- Other common disorders related to lack of sleep include: poor decision making, limited alertness, mental confusion and clouded mind, difficulty coordinating movements, irritability, aggressive behaviors, and difficulty paying attention to the words of others in conversation.
Step 4. Understand the possible consequences of long-term sleep deprivation
Scientists still have many doubts on the matter, but it is now certain that sleeping little for a long period can cause serious damage to health.
- Long-term sleep deprivation can lead to several serious conditions, including hypertension, heart attack, heart disease, stroke, obesity, diabetes, epilepsy, and can shorten life expectancy;
- It can also cause psychiatric problems, including depression and mood disorders;
- Other problems include negatively affecting the partner's sleep quality and overall quality of life;
- If you feel exhausted, moody, irritable, have difficulty carrying out daily activities, or are experiencing any symptoms associated with deprivation or lack of sleep, review the pace at which you are transitioning or reconsider your choice entirely.
- Also consider a short decrease in total sleep hours to be a success, as long as you're giving your body the rest it needs.
