Online Polyphasic Resources

Here are some useful online resources if you want to find out more about polyphasic sleeping patterns.

About Polyphasic Sleep

http://en.wikipedia.org/wiki/Polyphasic_sleep

Real life experiences

Steve Pavlina’s experiment in 2005: http://www.stevepavlina.com/blog/2005/10/polyphasic-sleep/
PureDoxyk’s ongoing polyphasic life: http://www.puredoxyk.com/index.php/about-polyphasic-sleep/
Buckminster Fuller’s Dymaxion sleep pattern: http://www.time.com/time/magazine/article/0,9171,774680,00.html

The Science

Take a Nap! Change Your Life by Sara C. Mednick – Very interesting and accessible book about the joy of naps.

See Sara in this Google Author Talk in which she addresses the whole scope of the book and also a lot of very pertinent questions from the audience – including one about Uberman.

Community Resources

Polyphasic Google Group: http://groups.google.com/group/Polyphasic

Cognitive Testing Resources:
Reactions Test: http://cognitivelabs.com/alz_assoc_refertestpage2.htm
Simon Test: http://www.thepcmanwebsite.com/media/simon/
Typing Test: http://www.typingmaster.com.au/java/ttapplet.htm

Polyphasing Experiment: Conclusions

Things I achieved in the week:

  • Cleared out the loft.
  • Cleared out my bedroom – wardrobes, desk etc.
  • Threw out a load of clothes, books and general crap.
  • Sorted out my computer filing system.
  • Gave my website a complete overhaul.
  • Started a new money making venture.

Lessons learned:

  • I can sleep for 2 hours a day and still operate (more or less).
  • There are no serious side effects (I think!).
  • The limits of my endurance are much further than expected. I feel like I would be able to operate on 14 hours of sleep a week in extreme circumstances.
  • Sleep is something that can be trained and it can be modified to my own requirements: it’s not just a case of going to bed and waking up.
  • Naps are more important than I gave them credit for. The ability to nap every few hours to get through a night of work was a great feeling.
  • Without the habit of going to sleep for 8 hours straight I lost the sense of days passing. Time flowed constantly, not in fits and starts. It made me realise that every minute is sacred. 
  • With 22 hours in a day there’s far too much time to spend it on frivolity – that gets boring pretty quickly. I found that the more time I had, the more I wanted to spend it on something worthwhile.
  • It’s nice splitting the day up into more segments: it focusses the mind on achievement during the waking periods. Under this system of 20 minutes every four hours, however, I become something of a slave to the segments.
  • Beds are not necessary – and in fact I found it much nicer not to have a bed in my room. The bed, that huge piece of furniture, forced my room to be a BEDroom. This is counter productive both for working in that room and then for trying to sleep in that room after having worked there. It was really liberating to use a blow-up bed that I brought out only when required. It meant that I had a huge lump of space for other daytime activities. It meant I could put my rocking chair beside the window – I had never before realised how pleasant the sun was coming through there. The absence of a bed in my workspace lead to a healthy demarcation of day and night activities.
  • I like doing things that make me unique. I like to push myself into unusual situations that change my perception of the world – and then to encourage others to do the same. I like living with imagination and courage, not conformity and fear.

Positive aspects of polyphasia

  • Time for EVERYTHING – including complete and utter boredom!

I will have to let that time go on a monophasic schedule.

Negative aspects of a polyphasic pattern:

  • Socially it is difficult at best, antisocial at worst.
  • I found it difficult to perform creative work, in the adjustment phase at least. I got a lot of dross work done, but not much creative work – my novel suffered by about 2800 words over the 6 days of the experiment.

Negative side effects of polyphasia

These, I concede, could have disappeared if I had persisted through the adjustment period of about 30 days.

  • Hot flushes in the early phases.
  • Numbness in the extremities.
  • Cold sensitivity.
  • Digestive problems.
  • Brain freeze/fog.
  • Creativity blockages.

Action points to be taken away:

  • I don’t need a bed. Perhaps I should investigate buying a Japanese bed roll.
  • When I feel tired, I’ll sleep! I won’t feel guilty about sleeping or just ride through the rough period. I’ll take a nap. I know now that I don’t have to get undressed or brush my teeth or anything – I can just lie down and take 20 minutes out.
  • Evangelise the benefits of messing with your sleep to learn about yourself.

Finally, I exhort you: Experiment and Learn.

Thank you for reading.

Polyphasing Experiment: Day 6

01:51: Revenge of the Nap

I have had a change of tactics. Naptics you might say. Taking Pavlina’s idea and combining it with Buckminster Fuller’s technique: I’m just going to take a 20 minute nap every time (well, maybe not every time) I get too tired.

I just had one and it was unquestionably more successful than other naps. I am still scarcely able to keep my eyes open, but I did have vivid dreams and woke up before the end of the nap. These are good signs. I am still hunting the holy grail of refreshment, however. But at least I’m not tired!

Alertness rating: 4

03:20: Naptastic?

I’m not sure if I’m winning or losing. I think I feel better, although my eyes are having trouble adjusting to sight again.

Alertness rating: 4

06:40: Serial Napper

My schedule for this past night has been naps every 2 hours, rather than every 4. so that’s naps at 11pm, 1am, 3am, 5am and, coming up next, 7am. It has made it somewhat less painful to get through and I have achieved things, but I am still far from rested.

Alertness rating: 4

Disgusting: a 1 hour oversleep after initial wake up. Actually that’s not quite correct: I woke up an 20 minute intevals at 7:20, as planned, at 7:40 and then at 8:20.

18:34: Thoughts on Napping

There are some things that I have not been describing because I have not been sure. But I think now they are pertinent. A week ago I played cricket and did not stretch beforehand. Normally any strains would be gone in three days at most, but the pain in my back seems to have got worse.

Secondly, this sleeping pattern seems to have been playing havoc with my digestive system. This could be due to lack of an enzyme that is produced during deep sleep. Having said that, after two bike rides I am feeling pretty good – but that could just be thanks to watching Liverpool trounce Aston Villa 5-0!

Tonight is something of a test for the system: it is the first day that I have been able to socialise. Two of my friends are in town and we’ll probably go somewhere this evening. I obviously can’t go out until my 7pm nap, can’t drink and have to be back in bed by 11pm. I shall report back on the irritation this causes.

I have to confess that this experiment has been both easier and harder than I expected. I was expecting much more acute symptoms of sleep deprivation: hallucinations, narcolepsy and so on. I had none of these. But I have been really dragged down by the minor side effects: the dullness of thought, the hot flushes, the digestive problems, weakness when performing physical exercise. I have the time, but not the strength.

I do feel like today has been an improvement, however. Perhaps that is due to my oversleep earlier. Perhaps it is because my friends are here and I have someone to share it all with. Am I fed up with it though? Is it too much already?

Reading Dr Mednick’s book I am even more concerned with the long term effects – this was only meant to be an experiment, but is it worth the heartache just for an experiment? This 30 days could be spent productively – it’s not as though there aren’t a million things I need to be doing, but if I don’t have the strength then all the hours in the day won’t help me.

Alertness rating: 5.5

Still a thick head though, and that just kills me.

19:38: Sleep Inertia?

Seriously, waking up from a nap feels like waking up from a high speed encounter with the bull bars of a truck. I can barely focus my eyes, which is worrying – even after repeated shaking of the head etc. I wonder if this is because I am sinking quickly into short wave sleep and thus getting a load of sleep inertia on wake up. But once up and moving I feel fine again.

Alertness rating: 5.5

23:57: Nap to the Future

The evening with my friends was, predictably, terminated by me needing to nap. Post nap was the familiar feeling of being kicked in the face by a mule. As the clock ticks towards midnight I have trouble holding a conversation without feelings of great irritation and discomfort. This experiment is over.

Alertness rating: 4

Polyphasing Experiment: Day 5

3:00 Please let me recover!

Not the worst nap ever. But I’m still waiting to wake up refreshed. I’m lurching from nap to nap with my body just getting enough to keep going. It’s like I’m topping up to the level of sleep deprivation that I built up over the first night of not sleeping. Like the 20 minutes gives me just enough energy for the next 3 hours 40 minutes, no more, no less.

One other observation about this is that I really can’t read whilst in this phase. It makes me too sleepy. I can manage a few pages during the day, but even then I’m not really concentrating so I’m pretty sure it’s not very productive reading.

05:09: Testing

Cognitive tests:

  • Typing: 61 WPM
  • Simon: 9
  • Reactions: 82.38

Simon has taken a bit of a battering – concentration not great. But the others are fine.

Physical tests:

  • Weight: 65.2kg
  • Blood pressure: 112/72
  • Heart rate: 48 BPM

Absolutely normal physical tests.

08:56: Interdiurnal Nap?

I experimented with a nap between naps. I feel more rested, but have a feeling that it is only going to make things worse. I napped from 7:00 to 7:20 as normal, then got up and had a shower and napped again from 7:40 until 8:00. I then did a silly oversleep thing until 8:45. It really is odd that my sessions of oversleep are 40-45 minutes, not 90+. I wonder if this means that a 45 minutes Dymaxion would be possible for me?

Alertness rating: 4.5

17:34: Keep on napping

And hope it works out. I’m a little concerned that I don’t seem to be dreaming so much. Both the 11am and 3pm naps were more like falling into a faint and only rousing when the alarm goes off, what seems like hours later with a brain turned into oatmeal. My condition does seem to improve after waking, but I still struggle to read in my rocking chair. I feel dehydrated a lot of the time and exercise drains me. I’ve been for a long walk and a 15 minute bike ride and both left my head dense and craving sleep.

Alertness rating: 4.5

23:16:Torture?

Is this self-imposed torture? Sleep deprivation is a well-known technique and I have no gone five days without a decent deep sleep, always waking myself before the truly restorative phases of sleep.

Alertness rating: 3

Polyphasing Experiment: Day 4

02:21: Night Walking

I hope I develop a taste for dark, cold streets because I feel like I’m going to see them a lot over the next month. I find myself looking forward to the 7am nap because it seems like a true rest. When I wake up it is morning, just like for all the monophasers. It is a rare time of day when we are in sync, there is one other at 11pm when we all go to bed, ‘Good night!’ I say, knowing that I’ll be back up again in 20 minutes, but the others will slumber through the night, through to the morning.

Alertness rating: 4.5

04:16: Quiet Zone

That last nap wasn’t too restorative. Apparently night naps are harder than day naps. My body is still used to sleeping at night. But I have to say that I’ve been working on my cycling project quite productively in this quiet zone without too overwhelming feelings of tiredness. Still got two and a half hours to go though before the next nap!

Alertness rating: 4

07:22: Grogg

Dreaming again, but woke up to my alarm. When that happens I feel very groggy, especially if it was during a vivid dream, which it was this time. The dream took place on a film shoot. I was an extra and they needed me to eat a sandwich on camera. But they gave me the sandwich before the shot was ready and I ate it. So I felt bad and they had to make me another one. And I ate it again. Oops.

My eyes feel like they can’t focus, with heavy lids and a mist shading them from the world. Similar to yesterday morning actually. Not good.

Alertness rating: 2

09:20: Testing

Physical tests:

  • Weight: 64.1kg
  • Blood pressure: 121/61
  • Heart rate: 52 BPM

Absolutely normal physical tests.

12:12: Snoozeville

My 11am nap was the same story. Good long sleep with REM, but the alarm wakes me and I have no idea where I am, what the time is, whether I am just going to bed or should be getting up. I’m still feeling head fuzz.

Alertness rating: 3.5

16:12: Experimentation?

I’m not sure if this counts as valid experimentation, probably not, but I did oversleep again, like I did yesterday on my 3pm nap. Perhaps my excitement over adjusting was waaay too premature. Again, it wasn’t a problem of alarms. I clearly recall switching them all off this time, but I chose to stay in bed. It is interesting that, even after choosing to stay in bed, I am only oversleeping by 40 minutes. That makes my sleep time 20 minutes + 40 minutes. I also never remember dreams from this second 40 minutes so I am definitely indulging in the NREM bit. But what does it all mean?

I’ve just re-read Steve Pavlina’s blog about the adjustment period and he didn’t feel 100% until Day 6 and even then still used an extra 20 minute nap in the early hours before dawn. I’m pretty sure that my two 40 minute oversleeps are more damaging than his extra 20 minute sleeps for the reason that I am not going straight into REM sleep, which is the purpose of this initial training, adaptation period. Does that mean that my body is ‘reset’ and I have another 6 days of perfect scheduling to get through? Or are two relatively minor oversleeps permissible and my body will be on track for 100% on my day 6 equivalent (which would be next Monday)?

One thing that I did not do for this nap was to place the alarms out of reach – a policy I implemented after yesterday’s oversleep – the problem is I went to bed about 15 minutes before nap time to adjust and read and I needed a clock to see the correct time to close my eyes. I shall move another clock to viewing distance and keep my alarms out of arm’s reach!

Alertness rating: 3.5

20:03: Napping for Napping’s sake

Well that nap didn’t feel very restorative at all. I woke up about 10 minutes in worrying that I had over slept. It feels like I am getting all the right symptoms of polyphasic sleep, but none of the benefits (yet). I’m going to work tonight on clearing out Liz’s loft so that should keep me wide awake and make the hours of darkness pass.

Alertness rating: 3
But after a big meal, Alertness rating: 4

01:45: Another Day’s Nap

My 11pm nap was no more than functional. It’s amazing how easily I fall asleep and dream, but they are not restorative. I just get up and resume my zombie routines. I can’t remember the last time my brain felt engaged. Scary.