Day 144, so nice to be back on schedule.

Back on schedule. As I wrote in my previous post, I had a little bit of trouble getting back on schedule. It turned out that I was a little under the weather. I am not sure what I was sick with, but it was some sort of mild flu-like malaise. I think that at this point in the experiment, I have to admit that the triphasic schedule does put some stress on my body - if my diet becomes sub-par, or I am a little run down with allergies, or have an injury, or stop exercising, or whatever, I start to become tired on this schedule. This seems to be the minimum sleep that I can get by on. When I am fit and healthy I have no problem maintaining this schedule, but if I am not at my peak, I seem to need to get a little extra sleep. The first method I try of adding in extra sleep is to make my evening nap a double cycle: ie, 180 minutes. Usually that seems to be enough, but if it is not, I sleep right through my night wake cycle, getting up at the usual time of 6:00 for my morning wake cycle. On day of that has been enough to get be back on track with only 2 exceptions since March - one exception was due to injury and one due to flu. On both occasions I slept throughout most of the day. Not including the days that I have slept in from injury or sickness, I have averaged 4.2 hrs a night. If I include the days that I have ended up "sleeping in", I have averaged 5.1 hrs of sleep per night since the end of March, when I started this. Before I did this experiment, I was averaging 8.2 hrs per night on average, so I have gained the equivalent of 28.25 days so far this year.

Triphasic sleeping is like having 

a discount time machine!

So, have I gotten an extra months worth of productive time? Certainly my projects have expanded to fill the extra time, and I really feel it when I go off schedule and only have 16 hrs in a day. I do a form of task tracking called "Getting things done (GTD)", and so I can compare what I have gotten done this year versus last year. Based on that, I would have to say that I probably gotten MORE than an extra months worth of work done. A substantial portion time has been used visiting my grandmother up in Dover-Foxcroft. I have been made 7 more trips up there than I did last year, and those take a full day. I have really appreciated having the time to do that. I have put surprising amount of time into this blog, which is sort of a wash since if I were not doing triphasic, I would not be doing this blog :). Other time has gone into my business start-up, leisure time, bread-making, and other little things. All in all, I really enjoy the quiet time to myself at night. No matter how crazy my days get, I get this little 4 hour time at night to catch up, or relax, or spend pursuing my personal projects.

Changing around my schedule - update

Well, that did not work very well. Two 45 minute naps are not the equivalent of one 90 minute nap, at least for me. Perhaps next time I will try breaking it into four 20 minute naps like the Uberman, but that seems awkward as well. Over the course of the last month I drifted off my triphasic schedule, only doing it about 1 or 2 days a week. I have found the monophasic schedule to be difficult. I still get very tired around 1:00 pm and I have been sleeping more than 8 hours a day. After the triphasic schedule, it feels very sluggish.

Now however, I have the flexibility to go back on my triphasic schedule. I tried to do it on Monday, but gave up during the night and went to sleep early (at 3:00am instead of my scheduled 4:30am). Last night I again went to sleep at 3:00 instead of 4:30 (still getting up at 6:00). I am not sure why it is harder to do the schedule this time than previous. I have not had trouble switching back and forth before. A few possibilities:

1) Allergies. I have seasonal allergies that make me feel groggy and tired. I am taking Loratadine, which mostly works, but perhaps not as well on a triphasic schedule as it does on a monophasic. I will try taking 2 tabs a day.

2) Standardizing my afternoon nap better. Yesterday I did not get to nap until 2:00, when the nap works best scheduled at 12:30. Today I have a dentist appointment at 11:15, but I think that I might be able to get back by 12:45, so that will be better.

3) Diet. I do substantially better on the schedule when I am eating very well, and while my diet is ok, I have been eating a lot of starch and skimping on the veggies. I will try to get back on CRON (optimal nutrition) and see if that makes a difference.

I will update in a few and let you all know how it is going.

Changing around my schedule

Since the start of this experiment, I have been able to set my own schedule. I work for myself and setting up meetings with clients is pretty flexible. Lately though, I have been the general contractor on a small remodel, which means that, not only am I working at the jobsite, I am working a number of subcontractors, and making sure that the they have the materials that they need, and that everything is staying on schedule. I was having a problem with my afternoon nap. I can't nap at the jobsite (partly because there is no place that is out-of the way and comfortable, but mostly because there is a perception that people who nap are lazy, and I will have a hard time getting the contractors to take me seriously.)

The phrase "Sleeping on the job" 

does not inspire confidence.

My schedule was getting up at 6am, napping from 1:30 to 3:00pm. The problem with this schedule was trying to match it to my subcontractors. They would arrive at 8, take lunch at noon, and then work from 1 till 4. If I am going to sleep at 1:30, then I need to leave the site at 1:00, and do not get back to the site until they are in the process of cleaning up. Additionally, I was trying to eat with them at noon, so my total work day would have only been 4 hours. For a couple days, I simply switched to monophasic sleeping, because it was easier. Now I am trying a new schedule. I get to the jobsite at 7:00, work solid until 12:30, nap for 45 minutes, return at 1:30 and work till 4:00 and then take another 45 min nap. 

Day 100, thoughts, insights, and overviews.

One Hundred days into the experiment. Something that started out as being a wild experiment has become a normal, routine part of my life. Over the past 100 days, the schedule has become less rigid than the original, both in terms of when I have to sleep, and the amount of time that I sleep for each nap. I can start my afternoon nap anytime between 11:30 and 2:30, although around 1:00 is still optimal. My sleep length varies the most for my afternoon nap as well. Between 40min and 2hrs. I set my alarm for an hour and 30, but since I set it for "vibrate-dot", it will not wake me if I am not ready to get up.

However, I still can not miss my afternoon nap. If I skip my nap, I will sleep through the first wake period (12:30 am to 4:30 am). I CAN force myself to get up during that period, but depending on what I have planned, it is often not worth it. I measure the success of this sleep schedule by how productive I am, rather than just by how many hours I spend awake.

Stuff happens at night.

Things I have learned:

- I don't like to sleep 8 hours anymore. When I wake up from a long night, I hurt. My muscles are stiff, and my back is sore. I can not remember if that was typical, but I think that it might have been. I used to have a stretching routine that I did before I got out of bed. I do not need to do that anymore.

-My morning nap is the most rigid. I go to sleep at 4:30. I enjoy starting the day at 6:00. I do not know if this will slip a bit later as the year moves forward. I live pretty far north, so the daylength varies from 15 1/2 hrs to just under 9 hrs. In the winter, the sun does not rise until 8:30 am. I think that getting up after sunrise is important to resetting the circadian rhythm, but that is pretty late. It will be interesting to see how that works out.

- Injuries and illness require more sleep. I have had an injury to my shoulder, and I have had gotten sick twice since I started this experiment. Each time, I have extended my sleep time substantially. Technically, I have stayed polyphasic, but I have not stayed a short sleeper. On the other hand, this was true even when I was sleeping monophasically - I would sleep more when I was sick. There is interesting research that shows a strong correlation between sleeping less and getting sick more. For myself, getting sick twice in 100 days is more, but my core group of friends who, unbeknownst to them, I am using for a control, have also gotten sick with unusual frequency during the past 100 days. So, it is hard to make any definite conclusions, but it is something to keep my eye on. If there are any other extended short sleepers out there, I would be interested in hearing about your thoughts and experience. 

Because circadian triphasic does not require an "adaptation" phase, I have no problem shifting immediately back to my triphasic short sleep schedule. 

- Over time, I have shifted from a 90 minute cycle to an 80 minute cycle. Perhaps it is a slight adaptation to the routine, or a better ability to fall asleep.

In summary, I still find that I am more productive on this schedule than when I was on a monophasic schedule. I enjoy having every third wake-cycle entirely to myself. While I am not always as productive as I imagine that I could be during that night period, I get a lot of benefit out of spending some time reviewing the previous day and planning the next two wake-cycles. 

Diet and polyphasic sleeping

I was recently asked about my diet and how that affects my sleep schedule. I do think that food - good food - is important, and I can quickly tell when I am not eating well. It becomes MUCH harder to maintain my triphasic schedule. I have come to believe that polyphasic sleeping does, inherently, put some stress on the body, and that can be somewhat mitigated by a good diet and reasonable exercise. 

I have tracked my foods periodically for years, so I know that I typically eat 40/40/20 as far as carbs/fats/protein. However, those are not targets; the only macronutrient that I target is protein. I try to get at least 55g a day. I am a flexitarian, and do not eat much meat AND I do a calorie restriction diet for longevity, I have to be conscious of getting enough protein, without a disproportionate number of calories.

I do a CRON diet (Calorie Restriction with Optimal Nutrition). I also kept a journal on my diet for a short while, so you can see specifically what I tend to eat. I track my diet about twice a year with nutrition-tracking software, to make sure that what I am eating at least gives me the known nutrients. This is important because with fewer calories, nutrition packing becomes more problematic, and like most people, I get into habits with food, making things that are quick and easy. So I check periodically, and adjust my diet when needed.

An important part of a complete breakfast.

Of course, I avoid caffeine after the first hour that I am awake, although I have a cup of coffee just about every time I get up.

I avoid overly processed food. I don't think that would have any direct effect on my sleep, but I believe that it has a direct effect on my health. I tend to agree with Michael Pollan's basic rules of health eating: "Eat food, mostly plants, not too much". I believe that my health has a direct effect on my ability to do triphasic sleeping.

I avoid alcohol. I find that more than one serving of alcohol will interfere with my schedule. I fall asleep easily enough, but do not wake even if I set an alarm. I also try to avoid foods with a high insulin index, except right before cardio-type exercise. I find that they make me tired about 40 minutes after I have them. It takes me longer to fall asleep if I just had some, and I tend to "oversleep" by about 20-30 minutes. 

Determining your optimal nap length.

If you are doing any sort of polyphasic sleep, or for that matter, even monophasic sleep, it is beneficial to wake at the end of a full sleep cycle, rather than have your alarm interrupt a cycle. Waking at the end of a cycle means that your mind comes easily out of REM and into consciousness. There is reason to think that you get only minimal, if any, benefit from cycles that are interrupted and that interrupted cycles contribute to sleep deprivation.

There are a couple of ways make sure that you are waking at the end of a full cycle. Probably the best available method is to purchase a Zeo. This device not only monitors the depth of your sleep and will awaken you during your lightest sleep, it also maps your sleep cycle and creates a hypnogram. Since the Zeo determines your sleep depth directly from your brainwaves, it is by the far most accurate method of tracking your sleep outside of a sleep laboratory.

Kitten don't need no Zeo.

A second option is a new app for the iphone. Sleep Cycle uses your movements to determine which sleep phase you are in and then wake you at an appropriate time. At $.99 it is much more affordable than the Zeo, if you already own the iphone. 

Which I don't, because I live in the boondocks and I only get cell service through US Cellular. I also have not sprung for a Zeo, so I came up with a frugal, low-tech method of determining my optimal nap length. I found an alarm setting that would wake me up, but ONLY when I was already in a very light sleep. My alarm is my cell phone (an old clunky one) set on Vibe Dot Dot and tucked under my pillow. When I was first trying this schedule, I would set 4 alarms spaced 2 minutes apiece. Each alarm will ring three times, 9 minutes apart, so I would get a vibrating alarm every 2 minutes over the course of 35 minutes. When I woke up, I would note the time, hone my sleep schedule that way. I started out with 3x90 since 90 minutes is a typical sleep cycle. After measuring for a few days, it turns out that my evening and morning sleep schedules are 80 and my afternoon nap is 55 minutes. These are still just averages, and not as good as using the Sleep Cycle app or the Zeo. My actual nap needs seem to fluctuate a bit depending on exactly when I got up from my last nap and the time that I went to sleep for my current nap. So, sometimes, I will be a bit off from my schedule. That inevitably seems to mean that I will not wake naturally and will need my alarm. On the occasions that I do use my alarm, I am often a bit groggy, but if I get up, have my coffee and move around a bit, I can shake it off. I think the only way to not have an occasional groggy "morning" is to either be very consistant on your schedule, or to use a Zeo.

Day 60(ish) update.

Over the last month, I have had some mixed results. During the beginning of the month, I was observing my nap times pretty strictly, falling asleep faster and had dropped my schedule from 3x90 a day to 3x80 a day, and then occasionally 2x80 + a 45 minute nap for the afternoon nap. I had plenty of energy, mental alertness, and physically felt great.

Then on May 20th, I badly injured my shoulder in a fall.

Reenactment of my injury.

I immediately started sleeping more. This was not a conscious decision, but an immediate bodily response to the pain. I still stayed polyphasic, and I was still waking easily at roughly the regular times, but I was basically laid up on the couch and spent my time reading and drowsing. On a related note, last month I received a note from Piotr Wozniak, who told me that my post on sleep not being needed for muscle is untrue, and that while they are able to repair themselves during any sort of low-activity/rest phase, the catabolic and anabolic cycles are hooked onto the undisrupted circadian cycle. Breaking one's night's sleep disrupts those hormonal changes and results in a slower recovery from exercise and injury. I have not looked into the science of this yet, but experientially, it seems to be true.

During this period of recovery, I did intentionally do some standard triphasic 3x90 days. For example, I have been driving up to see my Grandmother every other Tuesday, and it works well to drive up during the night, take a nap, visit, nap, and then drive back. But my priority has been on healing my shoulder.

While it is not yet better, it is now (mostly) not in pain, and I have moved back to my triphasic sleeping pattern. One of the things that I enjoy about this pattern, as I have said before, is how easy it is to slide back and forth between circadian triphasic and the more typical monophasic pattern. The triphasic does seem to get more efficient the longer that I (rigorously) on it, but the immediate gain of only sleeping 4.5 hrs is very nice.

Averaging 5.0 hours/night.

I have been tracking my hours using "Sleep Tracker". The interface is easy and quick. The gap in the data is from my 5 night white-water canoe trip, and the following 2 days where I had switched to a (semi) monophasic pattern. Overall, since April 5th, I have averaged 5.0 hours a night. 

A little inconsistant, but getting there.

You might notice that on the 22nd of April, I shifted my morning nap from 5:30 to 4:30. That is because, with the lengthening day light it was starting to get too bright, and had concerns about my circadian rhythm being reset by the morning sun. 

I also notice from looking at this chart, that there is a clear penalty for inconsistency. For example on May 7th, I did not get home from a party until 1:00am. I functioned fine throughout the day, but paid for it last evening, sleeping 2 1/2 hours even though I went to bed at my usual time. On April 24th, I did not get my afternoon nap until 5:30pm, and slept through the night on the 25th. A short afternoon nap on April 19th is followed by a long evening nap.

I would likely have stronger gains (shorter overall sleep times) if I stayed more consistant. On the other hand, the inconsistencies arise from a desire to not let my schedule completely dictate my social life. In general, I am apparently willing to pay the average 10 days/year (.5 hrs/day) penalty to have an active social life. 

It will be interesting to see whether I can make my sleep schedule more consistant in the future through better planning, or whether these inconsistencies are going to naturally arise from my priorities of interfacing with the real world.

I am not good at monophasic sleeping anymore.

Just got back from a 5 night white-water canoe-camping trip with some friends. It would have inconvenienced the group to work around my afternoon nap and there is not much to do during the night, so I synced my schedule with the others and switched to monophasic sleeping. I was surprised to find that I had some real trouble moving back to a monophasic pattern. Although I was dead tired each night from a combination of hard paddling, very cold water (there was still snow on the ground in places), and several days of grey drizzle - I did not sleep through the night. I would go to sleep early (about 9:30 or 10:00) I would wake up at about 2:30 or 3:00 am and lightly drowze or read for about two hours, falling asleep in the early pre-dawn. I would wake up again, well after everyone else, around 7:00 am. So I was sleeping for a total of about 7 or 8 hours per day.


When I got back home, I tried to take my afternoon nap, but did not really sleep. I set my alarm that evening to go back to tri-phasic sleep. I awoke at my regular time of 12:30 am, but had a hard time waking all the way up. My vivid dream of navigating white-water conditions continued even as I was turning of my alarm and getting dressed. This half-awake, half-dream state was intense and bizarre. After 5 or so minutes of this I made the assumption that my mind was not done processing muscle memory of the trip, I went back to sleep, and slept soundly through the night waking at about 8:00 am.


I took a full 90 minute nap yesterday afternoon, and had no problem waking from my evening nap.


It looks like I am back into my normal triphasic schedule again. 

Using your circadian rhythm, part 2

On average, americans spend 8.7 hours a day sleeping - more than 28 years of their life! What the heck are we doing with that time? It seems excessive; on the other hand, it is clearly not optional. As far as keeping us alive, sleep is right up there with water, we can only go without for a few days before we risk death. For a long time sleep was thought to be passive, but now it is now known that we pass through 5 stages of sleep. They are called, somewhat unimaginatively, stage 1, 2, 3, 4 and REM (Rapid Eye Movement). Through out the night we pass through the successive stages from 1 to 4 and then back to 1 and then into REM. Then we start over with stage 1. These cycles take about 90 minutes.

A typical, 8 hour, nightly cycle

You may want to notice from the chart a few things. The first thing to notice is that REM sleep and Stage 4 (Deep sleep) are emphasized by color. This is because we think we are starting to understand what these stages do, and that they are important. The second thing to notice is that Stage 4 is more prevalent at the beginning of the night and REM sleep becomes more common latter in the night. The third thing to notice is that we spend a lot of time in Stage 2. As far as I know, no-one has any strong theories about what Stage 2 is for, but I think that eventually someone will discover that it is key to our mental health in some way.

Here is where the circadian rhythm comes in. It turns out that the stages of sleep that we go through are linked to our circadian rhythm - NOT to the length of the sleep. That is to say we do not start the same cycle every time that we go to sleep, but our cycle is determined by WHEN we start our sleep. So by napping in the early part of the night, we get a lot of Stage 4 sleep. A morning nap gives a lot of REM sleep, and a nap in the afternoon consists mostly of Stage 2 sleep.

Correlation between

monophasic sleep cycles and

circadian triphasic

It is interesting to note that the triphasic sleep pattern are similar, but more efficient than the monophasic pattern. There is less time moving through intermediate phases in the triphasic, and no intermediate short waking cycles. The triphasic data is a composite from Zeo sleep data. At some point, I would like to be able to start measuring data directly from my sleep cycle.

So on the triphasic sleep pattern, one gets about equal amounts of REM, Stage 2, and Stage 4 sleep. I think this explains why the triphasic schedule is so easy to change to, and has very little "adaptation" time. 

Using your circadian rhythm, part 1

The master planner of sleep and activity is the suprachiasmatic nucleus, also know by as the "body clock". The signals produced by the body clock are referred to collectively as our circadian rhythm. Our body clock is not a natural 24 hour clock, and uses sunlight and darkness to stay in sync with the solar day. The rise of sleep disorder may be linked to the fact that many americans receive less than 10 minutes sunlight a day, and the body clock becomes out of step with the standard day.

The suprachiasmatic nucleus does not use the rods and cones in your eyes, but a third photoreceptor called the melanopsin. This protein detects changes in light intensity - it receives a strong signal when it gets brighter in the morning and darker in the evening. It is also triggered by the changing light of shadows in bright daylight. The contrast with electric light is not high enough, but the difference between bright daylight (100,000 lux) and shadow (1,000 lux) keeps the melanopsin active, and in turn, keeps us alert.

466 nm wavelength light

Melanopsin respond to a narrow bandwidth of light, in the range of 466-477nm, which explains why full-wavelength light therapy has not been very successful. It also explains why it is so easy to feel energized on a day with a bright blue sky and so easy to feel tired on a grey, overcast day.

So the melanopsin act as our day length regulators. Morning daylight signals our body clock to start its active cycle. Sunlight is strong enough to start this effect even with our eyes closed. The suprachiasmatic nucleus releases a number of hormones including serotonin, adrenalin and cortisol. The increase in serotonin helps us to become conscious again after sleep. Adrenalin and cortisol create increased metabolism and body temperature. 

By mid afternoon, the body's metabolism has peaked. There is a drop in cortisol that is apparently the signal for a mid afternoon nap. We are biologically programmed to take a nap during middle of the afternoon, roughly between 1 and 4 pm. We all know that time of day tends to be drowsy, but despite urban myth it is not because of too-warm offices or heavy mid-day meals (although those things certainly exacerbate the phenomenon).

Sleep hormones correlated 

with sleep need and sleep urge.

A surge in cortizol and adrenalin wake us up a short time later, and we have a few hours before the setting sun triggers our melanopsin and the body clock begins to convert the serotonin into melatonin, which in turn lowers our body temperature and creating lethargy. A few hours later, the melatonin slows down and it becomes more difficult to fall asleep. 

As far as we know, it is not possible to change our hormone production through will power. Therefor, we should use our base circadian rhythm to our advantage when we are designing a poly-phasic sleep system. The triphasic sleep schedule maps to the circadian system well in the following ways:

1) First nap at 1:30pm takes advantage of the mid-afternoon drowsiness to get a nice 80-90 minute nap.

2) The second nap at 10:30 takes advantage of the the increase in melatonin, body temperature drop, and serotonin drop to speed us to sleep.

3) The third nap at 5:00am takes advantage of the daily accumulated sleep debt to aid us going to sleep despite the lower melatonin levels. Upon awakening, the melanopsin resets our body clock, re-syncing us to the solar day.

By using your natural circadian rhythm, you have higher sleep efficiency (time and quality of sleep / number of hours in bed). You fall asleep faster, your naps are more restful, and you awake to a natural surge allowing you to start your day refreshed and alert.

Tomorrow we will talk about an added benefit of placing your naps on this rhythm.

Is polyphasic sleeping right for you? part 3

The next question that one ought to consider if you are thinking about doing a polyphasic schedule to gain productive hours, is whether you are able to fall asleep quickly. While you save time by cutting out some of the Non-REM sleep, if you have difficulty falling asleep, or if you have an elaborate bed-time ritual, any gains that you make on saving sleep, will be lost in the pre-sleep routine. On the other side of it, your morning routine needs to be efficient as well. The more efficient your sleep schedule, the more efficient your extraneous routines need to be.


For an uberman schedule, where you are sleeping in six 20-minute blocks, for a total of 2 hours of sleep a night. However if it takes you more than 30 minutes to take your nap from the time you switch from productive activity, and more than 30 minutes to resume productive activity when you get going after your nap, then your effective time becomes something like 8 hours, and you have lost nearly all the gains that you have made. I find that it is easy to lose 30 minutes of productive time before a nap. My routine involves using the bathroom, doing dental care, take stuff out of my pockets, check my alarm (if I have set one) and then going to bed. I am luck in that I typically fall asleep in under 5 minutes. So my "pre-nap" routine takes about 15 minutes. However, I ALSO tend not to start a new project within about 30 minutes before a nap, so I lose some productive time there. I figure that on average I lose another 10 minutes. So my nap routine, which is pretty simple and relatively quick eats up 25 minutes three times a day.

Mmmm... Coffee.

My waking routine involves making a pot of coffee, while I do the dishes, and then having a cup while I check my email. I am doing some multi-task items in there, but I would guess that I have about 10 minutes of dedicated "morning" routine. Since did a similar routine once a day when I slept monophasically, versus the three times a day now, I lose a hidden 70 minutes in the combined before and after nap routines. This makes my adjusted "awake/ non-sleep routine" time 18.0 hrs a day vs the monophasic 15.3 hrs a day. Which is only a 18% gain, or an extra 1.25 days a week. Still worth doing, but only if the negative effects are relatively minor.

If you are considering a polyphasic routine, be honest with yourself on how long your sleep-oriented routines are, including the time it takes you to fall asleep. The average time to fall asleep in the US is around 30 minutes, which completely negates any benefits of an Uberman or Everyman schedule, and severely minimizes the benefits of a triphasic cycle.

30 days of polyphasic sleep.

I am still loving my triphasic sleep schedule, and expect to continue on it indefinitely. The three "days" per 24 hour cycle work well for me. I am more productive, and I am having more fun as well. I really enjoy the time that I am awake at night. I have been doing a lot of design work and more cooking. I have been baking bread and making cheese. I have been able to pour considerable amounts of time into my new business, Fiddlehead Homes.

I have been tracking my sleep time carefully over the last two weeks. I am averaging 4.9 hours of sleep. I average about 4.5 hours a night typically, and then, about once a week, I sleep through the night and lose my night "wake" period entirely. So far this has happened the night period after white-water kayaking. Out of the 4 times that I have gone whitewater kayaking or whitewater canoe racing, I have slept through the night 3 times. I am not sure if that is a coincidence or not. It has been pretty well documented that we don't need sleep for our muscles. They are able to repair and build themselves during any sort of low-activity/rest phase. Whitewater kayaking is new for me, so it may be that I am sleeping through the night in order to process the new skills. One theory of sleep is that we process new skills (specifically - motor sequencing and motor adaptation tasks) during Non-REM sleep, which is the part of sleep that my schedule is deficient in. On the other hand, it could also be that the kayaking has nothing to do with my need for the extra sleep, and it is simply a coincidence. It could be that I slowly accumulate sleep debt and need to pay it back, and that the days that I can go kayaking are also days where I don't have anything pressing scheduled for that night. I will have to continue to be consistant about tracking it, and see whether I can come to any conclusion.

Negative effects:

My wife, who was born and raised in Texas, has been enjoying suddenly being the tough one when it comes to the house thermostat. I have become much more sensitive to cold. I have been keeping my home about 5 degrees warmer since I started this experiment, and I often have on an extra layer and have the heat lamp on, when I am at the computer. If I am up and moving around, I don't really seem to have that issue. It is just when I am sitting, sleeping or otherwise inactive.

I have gained about 3 pounds over the last 4 weeks. My weight fluctuates by about 3 lbs per day, so at first it was hard to see that trend, but it is clear now. I will have to watch this very carefully. I have definitely been eating more sweets and fatty food. I am not sure whether that has to do with moving my office out of the bedroom and into the dining area, or because I am burning more calories per day, or is some negative artifact of sleeping less.

I do tend to fade a bit at about 3:30am until about 5:00am, when I begin to become more alert. I am debating about whether to change my schedule a bit to take that into account. I may add in a nap and do a 40 min nap at 3:30 and do a 40 minute nap at 6:00, but that seems a bit clunky.

I have difficulty taking medicine "two times a day". I currently take Loratadine for my allergies, and I am supposed to take them every 12 hours. With a triphasic day, that means that I take them first thing in the "morning", then in the middle of the next "day", and then skip a "day". I almost always get it wrong an skip one or take an extra one. With Loratadine the consequences are minor to the point of not making any difference, but I need to come up with a system for the future, when I will have to take a medication regularly.

Dancing cabaret knights - 

a negative effect of triphasic sleep.

The last negative effect that I have noticed is that I constantly have some song stuck in my head. This has never happened to me before, I used to just have thoughts, dialog, or silence; now I have some little tune playing all the time. My wife says that she always has a tune playing in her head, and I have always been unable to imagine what that could be like. Now I know that it is very slightly irritating. My current tune is "Camelot". Unfortunately, it is not from the musical of the same name, but from "Monty Python's Search for the Holy Grail".

Overall, the positive effects powerfully outweigh the negative, so onward I go.

Is polyphasic sleeping right for you? part 2

Contrary to part 1, there is strong evidence that polyphasic sleeping ought to be more common. In its broad definition, polyphasic sleep is a term that refers to sleeping multiple times during a 24 hour period. Sleeping 3 times a day is called triphasic, Sleeping 2 times a day is refered to as biphasic, and sleeping once a day is termed monophasic. Polyphasic sleeping does not necessarily connote sleep optimization in order to stay awake for more hours a day, although that is a very common usage.

The majority of americans try to keep a monophasic schedule. Monophasic schedules are so common that any other schedule is often thought to be not only an aboration, but a pathology. There is a pervasive belief that monophasic sleep is somehow more natural, or even more moral. But, in fact, the western idea of sleep seems to be the exception, with its no-contact, sensory isolated, monophasic sleeping.

Hunter gather societies, such as the !Kung and the Efe are fluid, poly-phasic sleepers. They sleep when they are tired, whether it is day or night and independently of when others are sleeping. Much of the world sleep most the night, but have a nap during the day, making them biphasic sleepers. Egyptians, and the spanish fall into this group. Some people argue that the natural human rhythm of sleep is triphasic, with an interrupted night sleep and a nap during the day. Most people in the world sleep on a biphasic or triphasic schedule. Even in the US, the research has shown many benefits of "power naps" including better memory, mental health, and even a decrease in heart disease.

Furthermore, nearly 33% of americans suffer from sleep disorders. Might it be that 33% of us are not natural monophasic sleepers, and that having difficulty with monophasic sleep ought not be a pathology? It is not like we are born sleeping through the night. That has to be taught.

A natural polyphasic sleeper

There is a fair body of evidence that "sleeping through the night" is a myth for adults as well. If you have a sleep disorder, or you have trouble sleeping all night, consider trying a polyphasic schedule. Don't necessarily try to restrict the total amount of time that you sleep, be open to sleeping as much or as little as you need. Go to bed a few hours earlier, take a nap, get up and do whatever routine fits your life, take another nap, and get up at your usual time. For the 50 million americans that suffer from insomnia, what have you got to lose?

Is polyphasic sleeping right for you? part 1

The short answer is: probably not.

If you are thinking about trying a polyphasic schedule, the first question you should be asking yourself is what are you going to do with all the extra time? Even under a relatively non-extreme schedule, like mine, you are gaining the equivalent of two extra days a week.

Except, it is not really equivalent. By definition, any time that you "gain" must be happening when everyone else is asleep. Which means that it is happening at night. In the dark. When others are trying to sleep. This significantly limits the sort of activities that can fill the "gained" time. Unless you live in a true 24-hr city, you can not run errands. You can not make business calls or have meetings. You also can not do anything social. Your monophasic friends are not going to appreciate a 3am phone call to get together and hang. If you live with someone else, you will need to choose activities that are quiet. Additionally you can not do anything that requires daylight, like weeding the garden or white-water kayaking. Surprisingly, even web-surfing is oddly limited. There are no updates during the night on my favorite websites. There are no facebook posts or emails.

White-water kayaking.

Daylight recommended.

So what CAN you do with the extra time? There seem to be two options. Either you are playing World of Warcraft (in which case your rigid sleep schedule is going to irritate your group), or you are doing something creative. Not surprisingly, fighting boredom is one of the most common complaints that come up on polyphasic blogs. Everyone can use a little extra time, but most people are not going to be able to fill an extra 1500 hours a year.

For most people, stargazing 

can only take up so much time.

If you are primarily a social person, then you will not experience any real gains by having extra waking time. If you are a creative person, are your (quiet) creative projects really going to fill 1500 hrs a year, or do you have a couple of 40-hr type projects? I find that it is easier to wake up and get going if I am excited about a current project. If you try polyphasic sleeping and find that you are fighting boredom, then go to sleep! What is the point of having a rigid schedule to give yourself something that you don't use?

Note to self: Don't change the schedule.

I crashed hard about 4:30am this morning, a slightly delayed after effect of meeting some friends for lunch at 1:00. I did not get to my afternoon nap until 3:30, which is 2 hours later than it is scheduled. I slept for about 1:45 minutes, which is fine. My sleep was good and I awoke refreshed and sharp. Now I had a phone get-together scheduled with another friend at 9:00pm, but he had to push it back until 11:00. I thought this would probably be no problem since I was already 2 hrs behind on the day. However, at 10:30 - my usual nap time - I was starting to fade, so I thought that I would try taking a short nap before I talked to my friend. I seemly awoke on my own, but i must have been woken up by my friend calling, as he was on the phone when I checked the time. I keep the ringer on vibrate, so it is relatively subtle. It was 11:00, so I had slept for 1/2 hr. I talked to him, had my coffee and started my day. I wondered if the longer sleep this afternoon and the shorter sleep this evening would average out such that my schedule would be unaffected.

How did I not see this coming?

Now, I have to admit, it hasn't worked that way on other days that I have tried altering my schedule, and today was no different. At 3:50, a full 1 1/2 hrs before I normally sleep, I was suddenly and deeply tired. I lay down on the couch and immedately went to sleep, waking at 6:45, which is basically my regular time. I feel a little bit groggy this morning. We shall see if I can right my schedule without another extended nap.

Most people think that the rigidity of the poly-phasic sleep schedule is a huge downside, and to some extent, this is true. However, it is not like mono-phasic sleepers have a flexible schedule. My friend that I was on the phone with eventually had to call it a night and head for bed. It was only about 1/2 hr past his usual bedtime, and he was worried about the consequences for himself in the morning. I think that the real downside to the poly-phasic schedule is not that it is rigid, but that it does not align with socially excepted norms. I would think that in countries where siestas are more common, that one might be able to do a tri-phasic sleep schedule with no social consequences at all.

Short sleepers

Apparently there are some individuals who only need 3-4 hours a sleep a night naturally and do not suffer from sleep deprivation. They are called "short sleepers", and an oft-quoted statistic says that they are 1%-3% of the population. That percentage seems high to me, since a scientist who studies short sleepers has only found 20 individuals so far. I have been deeply enjoying my extra time that I have acquired by changing my sleeping schedule and gaining an extra 3-4 hours of awake time a day. However, it is not without some penalties. I do have to be fairly careful to keep my schedule consistent, and it sometimes meshes poorly with other activities. It would be pretty nice to sleep as little as 3 hours mono-phasically. These "short sleepers" have a mutation on a gene known as hDEC2. Well, there is another gene lottery that I lost; I have to compensate for it with creativity and hacks. More information on short sleeper can be found in this Wall Street Journal article. 

Not a short sleeper.

Perhaps, not surprisingly, many people that claim to be short sleepers, are in fact, simply depriving themselves of sleep. Symptoms of severe sleep deprivation include: confusion, memory lapses, hallucinations, headaches, eye bags, increased blood pressure, irritability, ADHD-like symptoms, and increased risk of diabetes. That last one is a little odd since coffee consumption has been shown to decrease the risk of diabetes. I know from previous experience that one of my early symptoms of sleep deprivation is that I lose precision in tracking objects with my eyes, and I will get multiple after-images when there is a bright light, or I will be unable to focus on text. My eyes seem to drift across the page, without reading the material. So glad that I am not in college anymore. 

What about the symptoms of non-severe sleep deprivation? Turns out that there is a very easy way to diagnose that. You feel tired or sleepy. That is all there is to it. One of the disqualifications of people that claim to be short sleepers, but in reality are sleep deprived, is that when they have a break in their schedule - a vacation or a weekend, they will tend to sleep in. It is one of the reasons that I try not to use an alarm during this polyphasic sleep experiment - because the point is not to try to get by while sleeping less per se, it is to try to get all the sleep I need more efficiently. 

Reset

Last night thought I might be feeling the effects of some sleep debt. I went to bed at my usual 10:30pm and did not set my alarm, so that I would get whatever sleep I needed. I awoke a couple times in the night, but fell back asleep without any problem, finally getting up at 7:00am, for a total of 8 1/2 hours of sleep that night. Today, all seems back to normal with a 1:15 hr nap this afternoon and a 1:20 hr nap this evening. I have been alert and productive again.

I am still unsure whether the sleep debt came about primarily from accumulated lack of sleep over the last 2 weeks, or whether it had more to do with my schedule becoming erratic. I will be trying to keep my schedule regular for this next two week period to see if I accumulate more debt. If so, then it looks as though I may be able to repay the sleep debt with a single 8 hr sleep/fortnight, which would increase my average sleep from 4:25 minutes to just under 5 hrs a night. Not as good, but not that bad. 

Some signs of sleep debt.

The last day and a half, I have not been waking up before my alarm. I have had reluctance to get out of bed and I have been feeling tired before my nap times. I think that I have some sleep debt. I have been taking my Epworth Sleepiness Scale test since the experimented started. Monophasic sleep was a "3" and most of the experiment thus far my ESS score has been a "1". However, in the last couple days, it has gone up to a "6". The average US male score is "4 1/2." So, I am not going to use an alarm for my evening "nap" with the expectation of sleeping most the night. I will continue taking my afternoon nap. I am curious to see whether the sleep debt will be easily repaid, and I can continue on what has become my normal schedule, or whether this will be the de facto end of the experiment. I think that it is a little odd that the first signs of sleep debt took more than two weeks to show up. I wonder if it has to do with messing with my schedule on Saturday, and then again on Monday or whether it is chronic to the schedule itself. Only time will tell.

Day 15 - had to push back my afternoon nap

A friend had some car problems, and that lead to me pushing my nap back until 4:00. I did not want to nap in the car, because I was wearing my wetsuit and had been in 32 degree water. I was warm enough, but a long way from comfortable, and I knew that I would not be able to stay warm if I slept. My body temperature has always dropped when I sleep, and that effect has gotten more pronounced. I crashed out at 4:00 and slept until 5:15. I woke up alert and refreshed, but as I am approaching my evening nap, even though I have only been awake for 4 hours, I will be ready to hit the bed.

I am trying out sleeping 1:15 instead of 1:30, because I have been waking up dreaming. If 1:15 does not work consistently, I will try 1:45. There is a sleep monitor app for the i-phone. That would be really nice to have so that I could chart my cycles. 

Day 14 - two week mark

It is hard to believe that I have only been doing this for 2 weeks. It has been so easy and natural. My notes show that over the last 2 weeks I have slept a total of 62.3 hrs. or 4.45 hrs / night.  The US average for adults is 8.7 hrs / night. So that come out to be gain of 49% respectively. To put this in perspective, that means that gives me an extra 101 waking days per year. Every 3.6 years, I will gain another entire year's worth of time. Crazy! 

Day 13 - Delicious luxury of sleeping in.

On Saturday, I competed in the Passy Canoe race. I pushed hard and it was especially grueling. We pulled our canoe out of the water at 12:30, and by the time the award ceremony was over, and the canoe was loaded, it was 2:30 - well past my afternoon nap. Because I had errands to run, I went ahead and napped in the car, which I have successfully done before. I slept about 40 minutes, and woke reasonably refreshed, but not feeling mentally sharp. I had friends over that evening, and got to bed at 11:00. I did not set my alarm, with the expectation that I would sleep in somewhat. I woke at 2:30, did a few chores and went back to bed. When I woke, I was feeling quite sore from the previous days race. My wife was already up, and I had no idea what the time was. I felt as though I had slept in until 1 in the afternoon, which used to be something that I would do a couple times a month. Instead it was my usual wake-up time of 7:00am.

I think that it is interesting that I got that same luxurious feeling of sleeping in till noon (or later), with only a "normal" night's sleep. While there were some things that I wanted to get done during my night, I am glad that I went ahead and slept. I took my usual afternoon nap that day of 1 1/2 hours, and my evening nap was also 1 1/2 hours, and I feel alert and refreshed. I seem to be (back?) on my tri-phasic sleep schedule.

Because I missed my night wake cycle yesterday the weekend seemed to happen VERY fast. I have become completely addicted to having the night all to myself. It is really nice "down" time. It is quiet and peaceful. I have to plan on what I can get done during daylight hours. Yardwork, errands, social time, and business meeting and calls all have to happen during the day. This leaves the night for chores, cooking, writing, relaxing, and design work. It makes the 3 cycle pace of my day interesting. It  makes the night feel like a weekend - even on the actual weekends. 

Day 11 - Waking in the middle of my naps.

There has been a slight change in my nap pattern. I am not very tired when I get to my scheduled naps. I have been waking up at the hour mark, checking my clock and then snoozing for the rest of the nap. I am not sure that this snoozing bit is doing me any good, or whether it means that I have been trying to get up in  the middle of a REM cycle. I have been waking up from the snooze with my alarm clock, but I have only been getting up about 10 minutes after the initial alarm. I am clearly being woken during vivid dreams and I have that type of grogginess that I have always associated with sleeping in too long. It seems weird to me, but I think that less sleep will do me better. I am going to go ahead and do one more 1 1/2 hour cycle and then try switching to getting up when I wake up the first time, no matter how short that nap might be.

Day 9 and 10

Got over the flu after my 2nd sleep schedule, and had a bit to eat. Went to bed on time, but slept in by 1/2 hour. I did not use an alarm. Had a productive night and was completely on track for the next few cycles. My energy level still feels great. I had a good game of Ultimate today.

After Ultimate, we went to celebrate a friends birthday, and I had a couple of beers. I ended up missing my next nap by 2 hrs. I woke up fine after 1 1/2 hrs, but it makes for a short wake cycle tonight. I do feel a little groggy, but whether that is due to the beer, to pushing back my nap, or to the fact that I have not yet had my morning coffee is hard to say.

Really, other than the slight social frictions that are occasionally caused by my mid-day nap, and that I have a hard time keeping my evening nap firm (again mostly because of social events), my sleep schedule doesn't feel much different than my old one. I get up and am a bit groggy till I have had my coffee. I get hungry about an hour later and fix myself something to eat. I can not have coffee again, which I used to do, because by that time it will interfere with my nap. Coffee seems to affect me for about 4-6 hrs, so if I am going to have some, I drink it within the first hour of getting up.

My body, surprisingly, seems to treat each waking cycle as a "day". I tend to be sore the cycle after strenuous physical activity, and pretty much is gone the cycle after. I slept for most of the cycle that I had the flu, the symptoms peaked, and I was in recovery for a cycle, and then I was fine. It seems unlikely that my bodies biological rhythms would be 3 times faster than they have been my whole life. Rather I imagine that my sleep cycles are long enough so that my body gets most of whatever sleeping bodies do, done. Reading other poly-phasic blogs, I am struck by the difficulty that they have had adapting to the schedule and by the constant complaints of tiredness. I think that the difference might be that my tri-phasic sleep schedule includes 3 NREM periods. Even though we don't know what the NREM period is for, apparently it is important for our bodies to have. Just based on my personal experience (i.e. a wild-@$$ guess), I think that there must be something that is important to body healing in there and while it must not be a critical sub-routine (since people on the uberman can keep those schedules for months at a time), it does create some time of pressure or stress on the mind or body. Sleep is really such a fascinating field.

Day 8

Today was a little trying. I felt tired at my 10:30 pm nap, so I did not set my alarm. I am a believer in listening to what my body needs. I woke at 2:30, and still felt tired. Because my next nap was only in 3 hrs, I did not have coffee as I usually do. I felt vague and had a headache and some nausea. I ended going to bed early, and again did not set my alarm. I woke at 7:15 am. and immediately vomited. Turns out that I have the flu. I am not actually surprised, since I have been hanging out with people all week that have been struck down by the flu. Of course, I wonder if I would not have gotten it if I had been on a mono-phasic schedule, but there is no way to know. It is true that I have not been eating particularly well, so that might have contributed. I will be fixing that aspect of this schedule tonight.

On the other hand, after my nap at 1:30, I felt fine. I got outside and did a little work on the land. I did feel a little weak, but that is typically how I feel the day after I am ill. I had a nice supper tonight, and all seems well. Certainly, I have gotten off lighter on this flu than any of my friends that came down with it.

Day 7

It has been a week. I am continuing to do well and I am enjoying this new routine. Today, for the first time, my sleep schedule interfered somewhat with my social schedule. A friend's 50th birthday party started at 1:00pm, which is a hard time for me to make. My wife and I went, and I took a nap in the car, which worked just fine, and went in at 2:30. So I made an appearance, but it was a little weird / socially awkward. I don't think that there is a way around that sort of thing - it is just going to be an artifact of this lifestyle. I think that I would rather be able to stay at events until 10pm and miss the occasionally 1 pm party.

I also still need to work out a sane eating schedule. I tend not to be hungry for a few hours after I wake up, and I tend not to want to eat for a few hours before I go to bed, which on this schedule leaves a vanishingly small window. Additionally, I don't like breaking up my work-flow for a meal. With cooking, eating and clean-up, it can easily be an hour, which breaks my "day" into two almost useless segments. I think that I will start cooking during the night wake cycle, and nosh on the meal during the day.

Day 6

My friend and I ran the St. George River Race this weekend, placing 2nd. I have been wondering how this sleep schedule would affect extreme physical performance. We shaved a considerable amount off our time (compared to last year), and I had excellent endurance, reflexes and focus. We finished at about 12:30, and by the time we had loaded the canoe and gear and I had driven home it was about 2:00pm, so I was a half-hour late for my afternoon sleep and really feeling it. I decided to just let my body do what it wanted and did not set an alarm. I woke some time later, and decided to lounge in bed and drifted off again. When I finally woke up and checked the time I found that it was 3:32. I had "overslept" by 2 minutes. I think that the first time I woke up must have been after the first 45 minute cycle, which is when I have typically been waking up in the afternoon. So I felt like I had spent a lazy and luxurious "morning" in bed, all within my proscribed 90 minute nap.

While I am going to continue posting my experiences, this, along with other things, has convinced me that the "experiment" is a success. Unless there are unforeseen issues down the road, I am going to keep this pattern indefinitely.

One of the other bonuses that I have noticed - which seem to be completely counter to all the other polyphasic sleep blogs that I have read - is that I am thinking and moving much faster. I have been having this weird, but pleasant, time-dilation thing. For example, I often wash the dishes as I am waiting for my coffee to brew. I know from experience that washing the dishes in the morning takes about 12-15 minutes. Over the course of this experiment I will find that I have finished washing the morning dishes and that my coffee is not ready - it will have only been about 3-4 minutes. This has been happening a lot with a number of different activities. I think it is related to the mindful focus phenomenon that I mentioned before.

Day 5

I originally thought that I could be somewhat flexible in my sleeping time - especially if i pushed a nap earlier rather than later. However, that turns out not to be the case. If I move a nap time more than about 20 minutes (or more) earlier or later, I wake up feeling foggy, groggy and generally jet-lagged. This feeling can last a couple hours, and on one occasion lasted a couple hours over the next nap period. I had to move a couple of naps to accommodate some things that I had scheduled before I started tri-phasic sleep. Fortunately, all those glitches are past, and all my future commitments will be with full consideration of my sleep schedule. 

One of the other "side effects" that I have noticed is that I am much more focused than I have ever been before. All my life, I have had distracting, slightly intrusive, thoughts. For example, I might be doing the dishes and be thinking about an architectural design problem at the same time. I might be doing architecture, and be thinking about the ramifications of the tau manifesto. I would spend time that I SHOULD be doing one thing and use that time doing something meaningless - usually surfing the web, but sometimes just doing stuff to avoid doing what I should be doing. The especially frustrating part of that was that I would have resistance doing even the things that I WANTED to be doing. My brain seemed to just be perverse.

Now, however, no resistance. I do a task with complete focus and when i have reached a completion point (either work done, or work on it for a specific amount of time) I move on to the next task. I have gotten more done over these last 4 days than I would have thought possible. I don't seem to need any "downtime", by which I mean that I don't have any desire or interest in doing non-productive recreational activities such as mindless web surfing, watching tv shows, playing video games, or unproductive puttering. I have always had a lot of interest and respect for the Buddhist concept of mindfulness, but have always imagined it to be beyond me. While I think that I am a long way from enlightenment, this new experience of mindful focus has been liberating.

Day 4

Wow, I am really enjoying this. Woke up from my "night" nap about 5 minutes before the alarm went off. I actually had a little bit of trouble falling asleep. I feel well-rested and alert. I took a little time organizing my next few days which are going to be extremely busy. I am finding a little bit of difficulty keeping track of which day it is, since I have 3 "days" for every terrestrial day that passes. I use a modified GTD (Getting things done)  time management system, which at the heart consists of a 3x5 memo notebook which lives in my back pocket. I have always used a page a day for my checklist, but recently, because of this tri-phasic sleep system, I have gone to a page per waking cycle. It allows me to keep track of the day, and to plan my meetings, phone-calls, etc for times that other people are at work. From my perspective, that is every third "day" (7:00am - 1:30pm) since when I wake at 3:00pm, and have breakfast etc, the normal workday is pretty much over.

The schedule that I have fallen into is a day of meetings, errands, phone-calls etc. A social day or day off. and then a project-oriented day. So I end up with the schedule that follows:

Having a day off every two days rocks, and I am looking forward to the weekend, which will be like a 5 day vacation. This weekend, I have a canoe race, a movie, a seminar, and two parties that I am going to, and I will still have plenty of time for my martial arts class, as well as a full 5-hour day of pruning apple trees.

Day 3

Doing great. I had a lot of energy yesterday - went and played Ultimate for 3 hours and then hung out with friends to play Spades. I have played a lot of spades with these guys over the years, and since you need to be able to track the cards that have been played, it is a mentally challenging game. It makes a easy marker to gauge my memory performance and since the guys will give me serious grief if I am not operating up to expectations, I can use it as an informal, but impartial gauge of my mental acuity. I did stay out late last night, and my evening nap was delayed by about 2 hours, which caused me to be quite tired. I awoke without an alarm, however, and had my morning nap on schedule, where I also woke without an alarm. I did linger in bed for about 1/2 hour, pleasantly drifting/half asleep, but that is typical for me, so I am not sure anything should be read into that.

I feel some of the effects that I associate with sleep deprivation - there is a slight feeling of pressure in my fore-brain, and my thoughts are slightly... slower than normal. I do not feel other effects that have always associated with those two indicators though. In the past, when sleep deprived to the extent those conditions, I always have felt foggy and often I have slight tracking problems - my eyes will glide over text without quite reading it. I do not feel those. On the contrary, I feel alert and focused.

Some observations: I have not been eating as well as I usually do, because every meal seems like breakfast, and my breakfasts do not typically contain of vegetables, which is what I eat for lunch and dinner. I tend not to be hungry for quite a while after I wake up, and I don't want to eat a big meal just before I go to sleep. I assume that this will sort itself out; it is just an unforeseen side effect of poly-phasic sleeping.

I have also found that I am getting a LOT more done. Not only have I gained 4 hours, but I also tend to think of each block as a "day". It is only 6 1/2 hrs, so I need to be focused to get my goals in for that waking period. I spend significantly more time in productive work. Out of the 6 1/2 hours, I tend to have a solid 4-5 hr block for projects, which has been working out well for me.

Below is a diagram of the Weaver Tri-phasic sleep cycle. The darker green represents the sleep schedule. Although I have an 1 1/2 for the afternoon nap, I have been waking naturally after 40-45 minutes. I don't know if this will continue or not.

Day 2

Day two of my polyphasic sleep experiment. I decided to go with a circadian-driven triphasic model, of my own design. Currently, I have that set up as three sleep cycles, two of which are at night and one during the day. I think that this model has a nice safety built in, in that if there is a need for the sleep that happens during NREM sleep, I will likely sleep through the night, and be able to otherwise continue my experiment from there.

I am currently sleeping 90 minutes per sleep cycle, and have not needed an alarm, which is actually unusual for me. I have been setting one, but I have been waking about 5-10 minutes before it goes off. I have heard that the first few days are the hardest, but I feel that it is easier than the typical monophasic cycle that I was doing before. We shall see how it goes. 

Preparation

So, I have been interested in poly-phasic sleep for a while. It is fairly well known that Aspergians have a different sleep schedule than neuro-typicals and I hypothosis that Aspies are more easily able to go on a poly-phasic schedule than NTs. Certainly, anecdotal stories (which, obviously do not actually take any weight as evidence) are suggestive that poly-phasic sleeping may be linked with Aspergers.

The next question was to pick a sleep-schedule. There are enough to choose from (Everyman, Uberman, Dymaxion, etc.) to suggest that pretty much you can make up your own schedule. I don't see why you couldn't have a schedule of 5 sleep-cycles per 24 hrs. After looking at a number of blogs of people that switched and maintained polyphasic sleep for at least 4 months, the most common cited reason for giving it up is that it interferes with your social and working life. As the rest of the world is on monophasic sleep, it becomes difficult to schedule things with the rest of the world.

As I work for myself, I do not think that I will have a great deal of difficulty accommodating my work schedule. If I am unavailable for 30 minutes during the work day, that is unlikely to be noticeable. On the other hand, having a sleep schedule that deeply restricts social events would impact my life significantly. My social schedule includes ultimate (5:00 till 8:00), dinner with my wife (anywhere from 6:00 to 9:00), dinner parties (5:00 till 11:00), going to movies (6:00 to 9 or 9 till midnight), and weekend activities which can happen anytime during daylight hours.

Since most events start at 5 or 5:30 because of peoples work schedules, it seems obvious that I need to stick a nap in that gets up at around 4:30 or 4:45. This seems to fix the schedule. On the uberman, with it's six sleep cycles/day you have 4 hrs between naps. That means that the next nap is at 8:30. Clearly this is very awkward. With the dymaxion schedule, the next nap is at 10:30, which is more do-able. Five phases puts a nap at about 9:20 which is a bit early socially, and interferes with going to the movies, but has the benefit of putting a nap at noon, which is simple to incorporate into a work day.

The simplest model to incorporate would be one that has three sleep phases per day, so every 8 hrs. One at 4:00, midnight, and 8 am. This doesn't seem to have a name, so if I can get it to work, clearly I get to name it. It also has the advantage of going to bed in the dark (mostly) and getting a nice re-set from the morning sunlight when I get up at 8:40. Additionally, it might be the easiest to adapt to, by splitting the core night-time sleep of the bi-phase pattern.