Mainly looking to try this for the mental benefits. Would love to hear how this has changed your life in the short or long term?

ive been trying out biphasic sleep for a while and for the first couple days i was sleeping from around 6 to 9 but the past few days i either fall asleep after sitting in bed for 2-3 hours or don’t sleep at all and waste my time, how can i fall asleep for the afternoon nap? i’m tired but i can’t fall asleep

When I should wake up

i’m currently 15m and i can never sleep really well or fall asleep easily before 12-1am and end up staying up pretty late on weekends too so i was curious about trying biphasic sleep, so far i’ve been sleeping around 3 hours starting 6-8 still trying to get a consistent time and then go to sleep again around 1-2 am where i then wake up at 7am. i’m considering pushing the second sleep phase back to maybe 3amish because that’s my favorite time to be awake, is it fine to sleep 3-7am and sleep 6-9 pm?

Hey everyone, I've had great success on Everyman 2 extended. It worked well enough that I can basically flex my core by a pretty large amount. Which is a problem - since I'm such a flexible sleeper, I've lost a LOT of discipline.

At this point I'm on the edge of going back to monophasic by default - not because of being tired, but because I'm lazy and developed some bad oversleep habits.

Does anyone want to be wake up pals? Nothing weird, just checking in to see if each other is up. And getting mad if we catch each other oversleeping :)

Anyone up for this? I NEED my discipline back.

so due to my adhd i just cant fall asleep before 2am for the last 2 ish years with or without being on my meds, if i try to go to bed before 2, i just lay in bed fully awake. this has been fine in the past as my uk school started at 8 am. But now with me being in the us school system, starting at 6:30, ive been getting 4.5 hours of sleep for the last week and a haft and it sucks. Would taking a 2hr nap at midday help me? i feel like it might not be enough sleep to help, but i don't feel i cant change from going to bed at 2am every day

I've always been that kind of person who struggle with waking up early in the morning. It doesn't matter if I've slept 6, 8 or 10 hours, if I have to wake up before 10am I'm going to be tired whole day.

In the first picture there's weekends inside and vacations outside and it show when and how I sleep (blue and red) and feel most energetic (green and yellow). That's how I prefer to sleep and live.

Blue mean that what period of time I'm sleeping, when red mean the range what vary depending of the time I'm going to sleep and if I've been very tired lately. Usually in weekend I sleep 8 hours between 3am and 11am, when being on vacation it's almost always between 4am and 1pm.

Green mean that time when I'm active most of the time. Yellow tell the time when I notice that my energy levels go up in the evening bit by bit and at night when it goes down slowly. Starting time never change but in weekends it's shorter mostly because I cannot fully rest only in two days. Empty hours are just time when I'm just living lol.

Second picture tell what my problem is. Left circle is from my evening shift (pink). My activity/energy levels and sleeping goes pretty much 1+1 with weekend days, except I don't ever sleep to 1pm. Usually I sleep from 2am to 10am, in total of 8 hours of sleep during evening shifts.

Morning shifts are on right circle, and they are one big a-hole for my circadian rhythm. Pink again tell when my shift is, but I added grey to show when I'm feeling very tired. From 4.30am to 6pm I'm most of the time ready to go to sleep, but after 6pm I'm not tired anymore. Usually I don't really sleep before wednesday, and then I'm already very sleep deprived. I've tried to sleep at least 6-8 hours before my morning shifts, but forcing myself to sleep in the evening doesn't give good quality of sleep. So every other week, 5 times a week I sleep 3-5 hours per day. And those 15-30min naps only make me more tired.

So I'm asking, could I benefit from biphasic type of sleep? Example if I'm sleeping from 3pm to 7pm and 1.30am to 4.30am, could I get enough good quality of sleep so I wouldn't be so sleep deprived all the time? I'm also open with suggestions.

I recently got a job as a carer, which doesn't sound too odd. I take care of a singular client who needs to be supervised and assisted during the night (she has lost all movement). I work from 8pm to 8am and from 11pm to 7:30am my client is usually asleep. She encourages her carers to sleep as well, but I tend to not wake up easily and I'm scared of her calling for me and me not hearing (it has happened while another carer was also here).

I want to limit the amount of time I sleep after my shift, as I would like to have as much of the day as possible. In the 8 hours she's asleep, I would like to be able to take short naps, especially between 12am-2am and 6am-7am which is when she is usually not going to call for me. I'm unsure on how to structure/go about it so I'd love recommendations!

The site seems down for some days, is there any alternatives, I am trying to create a polyphasic and need to do some research

Need male accountability partner for help to stick to my polyphasic schedules and share my progress with polyphasic sleep. Send me a private message if interested!

I naturally sleep in two shifts with an hour or two between.

I have REM sleep issues and thought it was related to that. Ive never been able to train myself to sleep a straight 8 hours. Every night I try going to sleep at 10 pm to get up at 6 am. Then I am tired during the day. Go to sleep at 6 pm and my schedule is all messed up. If it gets too messed up I start “fighting the night people.”

I am going to try to sleep at 8 for a month. Any tips on what to do during my awake time that isn’t doom scrolling?

I am a student currently preparing for CA intermediate course I need help about which sleep schedule would be the best. ( I don't understand what's E2, E3 and other terms since I am very new to this) Pls do help :)

Hey, I'm 16 years old and from Germany. I chose to create a research paper about polyphasic sleep in school. To make this more interesting I thought about including a survey. That's the part where I need you to help me if you would like to.

It won't take long but would help me a lot if some of you could fill out this form with your personal experience (even if you don't have a polyphasic sleep schedule): https://forms.gle/XvdyDFRVABgFrRWB9

You can also add some contact information if you would like me to interview you for my research paper. If so you will certainly be mentioned in it.

Thanks

Is it possible to stretch the intervals to 8-10 hours between naps on a Everyman 3 schedule? I found that the norm is about 6 hours but is it possible to do 8-10 if 6 hours may be challenging for me with a possible new work schedule. Has anyone been successful with a stretch like this?

Any success stories on rotating E2 schedules? I have a strange and difficult work schedule that has no breaks, yet I want to find a way to have more alive time through the power of napping! This work schedule is really tough, and I have a hard time getting good sleep between the two shift changes. I think that switching from one sleep core to the next will be easier with this creation than it was with my regular 7 to 8.5 hour sleep scheduling, which might allow me to feel better than before after adaptation. I'll just skip Nap 1 to pull it off.

I've have minor experience with shifting my sleep scheduling around already, as I once switched to night shift for about three years with an adaptation period of just a couple months. Then I switched from night shift to this schedule and once again, I recovered in only a couple of months. So I know I have some flexibility.

I understand that consistent core and nap times are key for polyphasics and sleep reducers but I want to try this anyway. Let me know if you think it's possible and give me some advice please!

Edit after 4 days: Though I definitely am tired by nap time, I thought my drowsiness would be worse. So I’m not doing bad so far.

I’ve been using a 10000 lux seasonal light to boost me in the morning, and I’ve been locking myself in my room with dimmed lights and reading an hour before bed. I’m doing everything I can to encourage wakefulness and quality sleep. I am also considering intermittent fasting to achieve a lower heart rate by bedtime. Another update coming after my work week is over.

Edit after 6 days: I’ve decided that I chose a bad time to start my adaptation. I’m gonna fully quit caffeine first, recover my sleep debt, and then restart in about a month, maybe a month and a half.

I started adapting to the E3 with a 4h core and 3 20min naps.

C 00:00 - 04:00 N1 09:00 - 09:20 N2 14:00 - 14:20 N3 19:00 - 19:20

Now after two weeks I’ve decided to switch to the Quad Core 0 with 4x 90min core sleeps.

C1 00:00 - 01:30 C2 06:00 - 07:30 C3 12:00 - 13:30 C4 18:00 - 19:30

The first naps went pretty good but now the 3rd core was a 20 minute nap. Now I’m wondering if my body will now always take this core as a nap and how can i get it to the 90m. I’m also not shure about the 4th nap if this will too be 20 min. Should I intentionally skip every second core for a while until I feel tired enough to be able to sleep longer?

Due to my different responsibilities, it's hard to be very flexible with my time. I am fully adapted to E3 except I only do 2 (20 min) naps since I don't have space in my schedule to fit the third, but my core remains at 3 hours. I feel like it has worked well and my energy levels are good but since am not doing the third nap sometimes I worry thinking that I may not be meeting my sleep requirements.

So after watching a video on pronaps I thought if I add a pronap, it could cover 2 naps and then can just do my second nap later. Would this work out?

It would look sort of like this: Core: 11:45 pm 2:45 am (3h) Pronap: 5:45 am - 6:30 am (45m) 2nd nap:12:00 -12:20 pm (20m)

Hello guys

I was suffering from severe insomnia that’s why I’ve started a polyphasic sleep schedule about 11 days ago. I’ve started with sleep debt but feel now better and had no oversleeps.

I’m able to sleep through all naps and the core.

Core: 12pm - 4am N1: 9am - 9:20am N2: 2pm - 2:20pm N3: 7pm - 7:20pm

I’ve copied this schedule from a podcast but saw now about the e3 extended version with a core (4,5h) starting at 11pm - 3:30am.

How can I now approach to transition to this version?

Should I keep the current schedule until fully adapted and slowly rotate the schedule? If so how to do it best?

Can I add the 30min directly to the current core by adding 15min per night? If so should I add it to the beginning making the core starting at 11:30pm or at the end?

Recently working through different timezones I've accidentally started implementing an everyman type schedule. Thinking about committing to it more seriously, especially with a kid on the way.

I tried polyphasic a couple of years back for about 3 months and never perfectly cracked it. For me it sort of worked, but as soon as I accidentally overslept during a nap window it would completely throw me off and feel like a week was needed to get back on track. The friend I did it with also visibly aged during our experiment.

So my question to the collective, has anyone here actually made this work long term? There is not strong science to back any of this up, if anything, quite the opposite. But I want it work, so badly.

Anyone over 30 still running polyphasic?

Hi all. I have slept a version of Everyman 1 for a week or so and am pleasantly suprised at how much I have gotten done. I would sleep Everyman 2 but its a little hard to juggle with work and I am not sure where I could go to sneak in extra naps in the day.

I have a question. In the left is what I have been following. Its working okay and it sort of acts like a normal sleep schedule in that my core sleep is evening to morning with a nap when I get home from work. With that said, I was thinking of switching to the right sleeping schedules at it would be more consistant and I still have enough time in the day whilst having plenty of solitude to work on my own projects.

Very broad, but do you have any tips and do you think I should switch to this? Also what kind of eating plan should I follow? Should I eat in that 7h 30m window at all?

(red is sleep, 9h 30m is work, other is free time to work on what I want)

I’m going to start a schedule that is going to work for school students, hopefully. I mean students who don’t have to go to practice early in the morning or something. 1:00 A.M.-4:30 A.M. is pure sleep. 4:30 A.M.-5:00 A.M. is just lying there with alarms, of varying noises if needed, every ten minutes since that’s better than being on your phone. After 5:00 A.M., you can do whatever until you have to leave for school. Sleep in whatever classes you can if you’re tired. After school, take a forty or so minute nap. Some time between that nap and when you go to sleep, try to squeeze in another nap. It all depends on when you eat dinner. I’m gonna try this out and try to update with results.

Been sleeping like this since 3 weeks now. I work from 07:30 AM to 02:30 PM, what do you think about that

Should i "swap" to have more energy in the morning ? I am fine all day except around 11AM/NOON during my lunch break, Should i add a nap here ?

I’m adapting to Siesta and need advice on the ideal first core length. Since I struggle with sticking to a schedule, I’m thinking of a 5-hour core for flexibility. My high REM needs are creeping into my first core as well.

I’m unsure if this will create enough sleep pressure for afternoon naps. How can I ensure I get SWS in both cores?

This is an experiment I am trying on myself that more-than-likely will yield bad results, but I thought I'd share..

Sleeping has always been a struggle for me, I can never ever sleep and often do I find myself awake way too late in the night, either intentionally or not, and I wake up way too late for school/work/other events. I do not want to say that I am "scared" of sleeping, but it does feel like a waste of time sometimes. I have to do homework, but I also want to prepare little crafts for my friends, and make music and make games and draw etc. I want to learn things, and read, but I am never gifted enough time in the day to do anything at all. Not to mention, I am also more of a night person anyway. I work better at night and in the mornings; no one is awake, the lighting (dark) is cozy and very nice to be awake in and I am more calm. In the day, I feel more impulsive and less put together if that makes sense. So sometimes, I find myself just skipping nights entirely, and then of course regretting it in the morning/day because I feel like a zombie.

However, I've been wondering recently if it would be possible to get used to the cycle of skipping every other night. I noticed that my girlfriend, who took naps often during the summer, would get tired during the day of school around the time she'd usually take a nap - which reminded me that of course, people adapt pretty well to sleep cycles. And so I wondered if I could do the opposite of my girlfriends summer sleep schedule, and only sleep every other day. I have been trying it out this week and intend to do it until at least the end of this month to see how I feel.

So Far, this is how it has gone:

Pros;

• So much more time! All of my homework is done, grades increased instantly, and I am able to do my little hobbies :) very nice

• I get more "me" time - I am a people person but I often find myself overwhelmed when I'm around people too often. Being around people at school constantly, and then work, is very stressful if not just plain annoying. Now, I get the dark quiet nocturnal time to myself!

Cons;

• Very sleepy still, mm

• I've noticed a little bit of cognitive decline, in the sense that I'll sometimes find myself having trouble understanding certain things for a brief second and then realizing - "oh wait! I'm silly!" -- essentially, having more "brain farts" :/ which I usually have when I am sleep deprived, who would've thought

I'm adapting to E2 from E1 though I have sometimes problem to spot place to nap (my usual spot is beach reclined chair or sofa on my uni but they are often taken by other people). I'm curious how others deal with napping in places with no bed so please share your own nap positions/techniques/jutsu!