How to Implement the Uberman Sleep Schedule

At one time or another, we have all thought "If only there were more than 24 hours in the day!" Well, there isn't any way to change time, but what if there were a way to add more waking hours to your day without making you feel sleep deprived?

Well, actually, there is. It's called Polyphasic Sleep (or the Uberman Sleep Schedule) and in a nutshell, it replaces your 8 hours a night with several short naps spread out over the course of the day, thereby adding an average of five hours of awake time per day. That's 35 hours a week!

Difficulty: Challenging

Instructions

1. 
    

   Try to find a two week implementation period where other obligations will be minimal. Messing with your sleep schedule can leave you feeling pretty groggy and you don't want your work, school or family suffering unduly.

2. Decide if you want to go with a "Traditional" polyphasic sleep cycle (six 30 minute naps over the course of the day) or if you want to put your own spin on it. One popular variation is to get 3 to 4 hours of "core" sleep at night, then take two or three 20 to 30 minute naps over the course of the day (see resources).

3. 
    

   Figure out a back up system for waking up. Get two or three alarm clocks and set one for each time of the day that you want to wake up. Then get an egg timer or similar digital timer that you can carry with you (this makes it easier to nap on the go) and use it as your main alarm. The alarm clocks can then be used as backup.

4. Create a support group for yourself. Tell a couple close friends or family members about your undertaking and ask them to keep you accountable. There's nothing like a little peer pressure to help you stick with something even when you don't feel like it.

5. 
    

   Make a list of at least 10 projects that you really want to get done, 10 activities that you would be excited about, even if you were dead on your feet (or some combination of the two), and keep it handy at all times. People don't stop to realize that having more time means they will need more to do, and many a fledgling polyphasic sleeper has been sabotaged by boredom.

6. Start your new regime and as hard as it may be, avoid consuming caffeine or alcohol during the initial 14 day adaptation phase. It may be beneficial to start on the Thursday or Friday of a long weekend so you have Saturday and Sunday to get through the roughest patches.

7. 
    

   Stick with it and don't be disheartened by the slip ups that are bound to happen. If you can discipline yourself to stick with the program for at least 14 days, you will find that your tiredness fades and everything (except your sleep schedule and the amount of hours in your day) returns to normal.

Tips & Warnings

• Don't worry if you accidentally slip up every now and then - as long as you don't make it a habit, it isn't going to significantly affect your adaptation.
• It may be wise to arrange for someone to drive you around the first few days that you are adapting to your new schedule. Sleep impairment can slow the reflexes - why take a chance?
• Stay on guard for signs of monophasic (or 8 hour) sleeping habits starting to creep back in. Letting your self splurge on sleep once in a while isn't bad, but don't make it a habit.

Resources

• Alternative Polyphasic Sleep Schedule

[psilokan]

on 10/20/2009 Did this a few years back, started up a site on it (www.poly-phasers.com) which now has tons of active users posting their experiences.