Polyphasic Sleep
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Contents |
[edit] Introduction
Polyphasic Sleep (also known as Uberman's Sleep Schedule) is an alternate sleep pattern. Instead of sleeping through the night in a big chunk of hours, polyphasic sleep spreads out the long night sleep into short naps of 20-40 minutes throughout the day. It is intended to increase REM sleep and reduce sleep time.
[edit] Steps
- Schedule sleep interval. Initially, take five naps per day. For instance, 3am, 7am, 11am, 7pm, and 11pm. There are four naps setup (8am, 4pm, 12am, 4am) and six naps setup (2am, 6am, 10am, 2pm, 6pm, and 10pm)
- Set initial sleep time. Take 40 minutes nap initially. People have reported success on nap length between 20-40 minutes
- Do not oversleep. It will ruin your sleep schedule and will fatigue you.
- Tiredness is normal at the beginning. Your body and brain will struggle to adapt to this sleep pattern. After 7-10 days, your body clock will be adjusted for it.
- Make Adjustments. Fine tune your sleep schedule and length of nap. Adjust small bit at a time and record results.
[edit] Positive Effects of Polyphasic Sleep
- More energy
- Change in appetite
- Extended awake time
- Reduced drowsiness
- Able to remember your dreams
- Able to wake up automatically
- Endurance in heavy works
[edit] Negative Effects of Polyphasic Sleep
- Slow growth development due to lack of monophasic sleep(bone and height development continue until 20 years of age.)
- Requires a nap every 4-5 hours
- Large appetite
- Malfunctioned body clock (remembering of days and time normally)
- Sensitiveness in caffeine and high sugar products.
[edit] Warnings
There are praises and criticism on this sleep pattern and little scientific research behind this. It requires caution as it may directly impact your health.
[edit] Question and Answers
[edit] Is Polyphasic sleeping compatible for college student?
Yes, in fact it is helpful especially if you're very busy and need more time for your task. I have tried it and gives me more available time. It makes your work and development three times faster but you must exert effort in adapting it because the first two weeks is through experiencing suffering. -- Anonymous
