I have been following biphasic sleep for a few months now. I sleep at anytime between 11.30 and 1 and wake up 6-6.30. I again hit the sack for about 2 hours at about 1 pm. I really feel that this is working for me and I feel energetic throughout the day and get more things done. But my family is saying that I am wasting a lot of time sleeping 2 hours in the day. What do yall think?

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Red-sleep, Blue-classes, yellow-meals

Is the siesta only 6 hours after waking too soon? I see a lot of later siestas so I'm not sure. I need a lot of sleep and I work out a lot so reducing isn't really an option to me, but I plan on trying 6 night hour core length too to see what feels best. Any advice would be much appreciated.

Segmented sleep with a longer gap between the two segments. Do you have a better alternative?

Hi, please bear with me bc I am terrible at writing. I want to try polyphasic sleep again but need help this time. I tried a 3hr accompanied with a few other naps through out the day type of schedule before but ended up just over sleeping the 3hr sleep or one of the shorter naps through out the day. I am an extremely hard sleeper. For instance, my brothers used to have to turn my fan on high, rip my sheets off in the middle of winter and slap my bare back to wake me up for school as a kid… and sometimes I wouldn’t budge. I have slept through parades, fire trucks, ect. You get the point, but the other side is that I have an extremely hard time falling asleep as well. I have spent hours and hours tossing and turning, with all the lights off, in silence or with white noise, to no avail. There have been nights where I have laid down at 12 and tossed until 6-7am. So I’m completely stuck with my sleep. But I hope that if I add some structure to my sleep schedule and find a polyphasic one that fits my schedule perfectly, maybe I can break both cycles. Note I am an engineer college student, playing rugby, that goes to the gym daily, and refuses to budge at any. I NEED enough sleep for my body and mind to recover, but I also desperately need more time in the day. What would you recommend?

Notes: I don’t drink caffeine, yes I have tried all sleep remedies, and for how I wake myself up for college right now…I mostly can’t and would take recommendations to help with such

i play basketball and if i come home at 930 am and sleep 8 hrs i feel as my day is wasted. how can i maximize gym time and family time while still getting proper muscle recovery ?

for background i'm in junior high, i go to school 0805-1600 three times a week + 0950-1600 and 0805-1415 one time every week. in one month i have three days of trial exams and i want to fix my current day schedule in order to balance between school, sleep and time for myself better.

is this schedule good for me?

https://preview.redd.it/wqw7p5ahmbtc1.png?width=959&format=png&auto=webp&s=28388e952df81d6ebaace45dfed227380521a30e

I want to make something like that, like put the hours I go to scool and the hours I sleep. Thanks

TLDR: I consistently experience too much rem and almost no deep sleep at end of night sleeps in excess of 6.5 hours. Can I reach deep sleep during a 3 hour siesta? AuDHD

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I normally have very little deep past 6.5 hours at night and instead experience way too much REM.

I found myself resorting to naps in the day a lot but it was really just random and unscheduled so now I'm using smart wake on my watch and intentionally waking at 6.5 hrs and then getting another 3 in the afternoon, generally. (yeah I need a lot of hours, hoping to need less of course but not stressing about it and instead focused on sleep quality)

What I'm hoping is that in my 3hr siesta I can enjoy at least one good bout of deep sleep. I can't find any research indicating increase in total time spent in deep sleep though the use of siesta. Have you found any, or do you notice any changes personally, subjective or otherwise?

I think I'm going to have a hard time analysing my siestas as most of the time I don't get detailed analysis on sleeps that short in my fitbit app, so I'm probably going to be entirely relying on my own subjective experience, unfortunately. Any recommendations to help with analysis also appreciated.

Hi all, I've recently been trying to follow the siesta schedule listed here on polyphasic.net (https://www.polyphasic.net/siesta/) with a core from 12:30-5:30am, and a nap from 4:30-6pm. I am usually able to fall asleep for the nap quite easily, since it is right when I get back home from work and I'm pretty tired. However, I frequently have trouble falling asleep for the core portion, and end up getting a lot less sleep than I should because of that. I was wondering, would it be okay to swap it so that I sleep 5 hours during the day/into night (4:30pm - 9:30pm) and then the 1.5 hr nap would be 4am - 5:30am? I've always had difficulty sleeping at night, so I feel this may be a more natural sleep schedule for me, but I'm unsure if there would be any downsides to look out for.

Apology for the title, as I haven't figured out how to describe the problem into the title.

My rhythm is to sleep up to 7 hours at night and 2 hours during the day (non-reducing siesta being the closest). I didn't adapt this schedule, but rather naturally evolved into it.

The thing is that several months ago, my day sleep got disrupted usually by external factors. In panic, I've attempted to sort it out using earplugs (failure), supplements (various results), weighted blanket (just very recently), but my day sleep have been nothing but mess for almost four months.

I'm not sure whether I can call it a sleep deficit, as I still get my night sleep just fine, plus some nap during the day (not optimal, but still in the range of healthiness), but my body doesn't handle that fine. The lack of proper day sleep leaves me tired and (more importantly) tense in my body. The lack of energy and this feeling of tension fogs my mind, effectively reducing my mental capacity. Strangely, athough I feel tired during the day, I am incapable of falling asleep.

(Sometimes the sleep goes fine, and I end up rested well.)

I am left with a big question whether I am capable to sleep at that time anymore. The schedule hasn't changed, I stick to it hard, but my body still refuses to get into limbo. Maybe I do something wrong, maybe something prevents me from reaching that state ... maybe my body doesn't work with biphasic sleep anymore (I doubt that, can't seem to extend my night sleep). Just tones of maybes ...

Wish to know if anyone was in such situation and how you resolved it.

Give me your tips

Hey everyone,

I just wanted to give you all a quick update on the progress of the app. I'm still actively working on it, but lately, I've been overwhelmed with various commitments .
I'm currently in the process of searching for a job, dealing with exam stress, and juggling various personal matters.
Despite all of this, I've managed to make some progress, particularly focusing on the code structure and data storage aspects.

Additionally, I'd love to hear from you all about any features you'd like to see in the app.

Here are some screenshots.

https://preview.redd.it/hej4hls8eypc1.png?width=378&format=png&auto=webp&s=3808b7a4d1f8607c4022933d2c422d27c25d9935

When you press on the circle, more data appears

How a custom schedule is displayed

Hello, I've been interested in biphasic sleep, especially segmented. I like the idea of having some time just for me, that cannot be interrupted.

I work from 3:30 pm to midnight and the sample scheduled on the site usually have bed time around 11 -11:30?

I work from home, there is no commute. I was thinking setting a bed time a 1:30 am. With two 3.5 sleep block with 90 min between each block. Is this possible or should I just stick to monophasic?

Can someone tell me the best cycle to follow to build muscle

My age is 17

Does anyone feel reduced or improved creativity after switching to polyphasic sleep?
Found an interesting study on sleep and creativity that got me thinking about this...

'Sleep, Wellbeing and Creativity' at https://openss.qualtrics.com/jfe/form/SV_di1QKNj2SJvpAvY

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Hi, I'm considering shifting my e2-extended core sleep from 11-4 back to 10-3 (after I've adapted to time change a bit). However, I can't move my ~8:20 nap earlier by an hour due to a really busy morning schedule most days. I have built in an hour of flex at this point, though. E2 since last July (so about 8 months).

Would this schedule make my morning nap too late, and have significant negative impact on performance/wakefulness?

Thanks in advance.

I’m thinking about sleeping 4 sleeping cycles (6 hours) from 10PM-4:15AM and then sleep again for 1 sleep cycle between 1-3PM. What do you guys think ?

From what I can tell from polyphasic.net, the only problem I see is that I'll miss the SWS peak in the first chunk. How problematic is that?

I tried starting a fluid extended everyman schedule with 4-4 1/2 hours of core sleep starting anywhere between 12 and 4 a.m. with 3 naps whenever I need them (as long as they were optimally spaced.)

I started this 3 weeks before current date (3/10) and have gotten what feels like the closest to a nap I can get without going fully unconscious. Core sleep was always a challenge, with me not being able to get up and so setting another 30 minute alarm.

Now, my sleep deprivation is at what feels like a pretty mild spot, but I ALWAYS sleep through whatever alarm I set. I can even have 4 different alarms set and still sleep right through it.

Hey fellow polyphasers! I’ve been experimenting with polyphasic sleep for over a month and wrote about my journey, focusing on the Everyman 2 schedule. I’ve shared personal insights, health data, and how I’ve adapted this schedule to fit my lifestyle.

From skeptical beginnings to transformative results, my experience could shed some light on making polyphasic sleep work long-term. Plus, I’ve included some practical tips and visual aids to help anyone looking to optimize their schedule.

Check it out:

https://orlevy.medium.com/polyphase-sleep-5-am-club-on-steroids-1522048aa6e1

I thought I would share my experience in case some people are curious about hearing from someone who just recently got into polyphasic sleeping and had a successful adaptation.

Before anything else, let me describe my current daily life:

Current schedule

My sleep is currently organized this way:

• 0:30-5:00 - Core sleep
• 5:00-5:20 - Workout and language learning
• 5:20-6:00 - Wasting time on social media, youtube or whatever.
• 6:00-6:30 - Shower and morning care (skin care, shaving, whatever is relevant at the moment).
• 6:30-6:50 - Making breakfast.
• 6:50-7:20 - Getting ready for nap 1, and nap 1 itself.
• 7:20-7:40 - Eating breakfast.
• 7:40 - Going to work
• 10:30-11:00 - Nap 2
• 12:30-13:30 - Lunch and back to work.
• 15:30-16:00 - Nap 3
• 17:20 - Work is over, so either I go home or I have some social event, maybe dinner with a friend or something
• 22:30 - Preferred time to start the dark period. But if I get home later, I start it whenever I get home. I'm not very strict with that.

If you want to visualize it better, consult this chart: https://napchart.com/snapshot/caNWxsMXr

Starting point

I started on an Everyman 3 extended schedule (4h30min core + 3x20~25 minutes naps throughout the day) on January 5. Interestingly, I started on the day I came back from a trip to a country with an 8 hours time difference. So I started my adaptation on the same day that I started having to recover form jet lag. I don't actually know if it made it easier or harder, but I must say that overall, my adaptation was fairly easy (compared to the average adaptation I read about here or on the Discord).

Adaptation

The first few days went fine. I wasn't falling asleep during the naps, but I also wasn't tired, yet. Then, of course, as expected, the sleep deprivation started catching up, especially during the second week. Overall, I don't think I had it as bad as some other people (I read horror stories of people have very hard days that turn into weeks even). In total, I think the really hard days might have been no more than 4~5 in total (most of them consequently, but one or two happened later).

During those hard days, I would wake up from my core without difficultly, but then I would struggle like hell to stay awake until the first nap arrives. Laying down was a no-go (would fall asleep in a second probably), and even sitting was way too dangerous. Instead, I spent all the time walking around my room while studying (I learn a language) or doing other hobbies on my phone to pass time until the time for the nap. Then, more rarely, I was also tired at work during the gap between the second nap (which I take at work) and the third one (also at work), especially after lunch. Finally, on some occasions the last two hours before sleep were also a bit of a pain.

Starting from the 3rd week, stuff got a bit better. I was still very tired, but no more zombie-mode, as long as I don't make any mistake, such as drinking too much alcohol in the evening or getting home late and not having enough time to properly cool down for a couple hours before sleep.

From 4th week, I was feeling mostly fine. I wasn't back to 100% energy, but I was hovering between 80 and 90%, which was very manageable (for reference, I would say it felt similar to the way I would feel the next morning in the past if one night I stayed up a bit late and slept only 6 hours instead of 7 and half or 8).

After one month, I was feeling good. I had no trouble doing anything and didn't feel deprived anymore. I still felt like making big mistakes (staying up too late, etc) could lead to issues, but as long as I don't do those mistakes I would feel as fresh as I would have wanted.

Now

Now I'm more than two months in, and not only do I feel perfectly refreshed (at least as much as back when I was on mono), but I don't even feel the danger of making mistakes anymore.

• Even if I stay out late and get home so that I don't have time for more than a few dozen minutes for dark period before sleep, I still sleep great.
• Likewise, I have drinks in the evening without issue (not that I would encourage it, but here it's common at any social event).
• I frequently have to take one or two of my naps at a time different from the one scheduled because of other events getting in the way, and I don't particularly suffer from it (mostly likely because Everyman3-extended provides a lot of sleep to compensate for small deviations, once well adapted).

I love the amount of things I'm able to do. Pretty much, any kind of workout/self-development/language learning/side-project, I do as soon as I wake up, between core and 1st nap, so that then I can spend the rest of my day not having to worry about any of that. It's incredibly satisfying, knowing that I can go to work the whole day and then have social stuff in the evening without sacrificing any of my side-projects (learning, working out, etc), or even having to think about them.

Note-worthy details

Not extending the dark period until the first nap

From what I read here, on the Discord and on the Website, the community here advises to extend the dark period from 2~3h before sleep all the way to the end of the first nap, for a schedule like everyman 3 or 3 extended. So I did that for the first 5 weeks or so. But actually, I found the core-nap1 gap to be painful to get through. After the first 5 weeks, I decided to instead end my dark period as soon as I wake up from core. To do that, I purchased a SAD lamp (very bright light screen, to replicate some of the effects of sun brightness on the brain), and I turn it on pretty much as soon as I get out of bed (usually, I got on the computer, and the SAD lamp will be facing me from under the computer screen or a bit on the side).

I also work out immediately. To make it easy to visualize, I pretty much do some language learning lesson on my computer while doing a set of whatever exercise I chose for the day between each lesson part, with the bright lamp on the whole time.

I then take a shower. Then I prepare breakfast (but I don't eat eat until after 1st nap), do some other activities on the computer, and then it's time for my 2nd nap of the day, after which I eat and go to work.

I much prefer it this way. The dark period was always so boring. It always felt like the whole point of getting those additional hours for free was wasted on the fact that I had to spend them in the dark and couldn't exercise or do any stimulating activity. Also, the darkness itself made it very hard to stay awake during the gap.

As far as I can tell since then, I suffer no negative consequence for interrupting my dark period right after core. I actually think I should have done it this way the whole time, and my adaptation would have been less unpleasant.

But keep in mind that this is purely my own experience, and I can't guarantee that it is the optimal way to manage the dark period.

25-minutes naps

I started trying out slightly longer naps, for the last few days. I actually find them much more pleasant. So Instead of doing 20 minutes, I simply take a whole 30 minutes chunk in my schedule, of which I spend the first 3~4 minutes simply getting to the bed, laying down, checking my phone a last time, maybe reading one or two pages of some audiobook, then I close my eyes right away, with an alarm set for 26 minutes after (after closing my eyes). If I wake up a few minutes before the end, then I simply get out of bed, I don't try to fall back asleep for the remaining few minutes (as long as it's less than 5~6min left).

Doing that, I actually removed the little stress that happens when you get into bed with the goal of 20 minutes, but then you keep moving around a bit to adjust your position, or your nose is stuffed or whatever, and you feel like you aren't going to get the full 20 minutes, which is stressful and makes it even harder to fall sleep quickly. Instead, I find this way more relaxed, and it doesn't necessarily take much longer, since I will tend to wake up before the alarm more often than before.

Conclusion

That will be all for now. Please feel free to ask about anything you are curious about.

Hey! Progress report

I went from single core to what I call "Flex Uberman" overnight, for about a week now, I simply lay down to sleep every 4 hours, and get up when I wake up. My daily sleep amount has naturally gone from 10 hours (before Flex Uberman) to just 6 hours. And I also feel fresher and more clear in my head! AMA

Hey everyone,

I've been trying a simple biphasic sleep schedule for a few weeks. I sleep roughly 6 hours from midnight to 6 AM, then take a 30-minute nap around 1 PM. While I'm not hugely into fitness, my question is this:

Will a bi/polyphasic sleep schedule interfere with building muscle?

Any personal experiences would be greatly appreciated. Thanks!

Im 18 M, and wanting to adapt this for myself. I exercise 3 times a week and do martial arts 2 times a week. I also walk a lot and have school. i learned about polyphasic sleep so i could have more time for myself but i have one main question. How do i adapt this? And how long does adaptation take part and what are the steps? thanks!

Hi everyone,

Thinking about trying the Everyman's biphasic sleep schedule. Here's the deal: I usually wake up at 8 am for work, but about once a week or every other week, I'm up till 4 am partying. By 4pm and 5pm, I'm super tired, but when it's time to actually sleep, I just can't, and it feels like I never get enough.

I'm considering sleeping from 2 am to 8 am normally, with a siesta around 4 pm (maybe 20 mins or so?). How flexible can this schedule be, especially on weekends when I might shift my core sleep by a couple of hours? Also, when's the best time to have coffee so it doesn't mess with this schedule?

Would love to hear if anyone's done something similar or has any tips.

Cheers

P.S. How long does it usually take for most people to adjust to an Everyman schedule?