How to...? (Uberman schedule)
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Thomas
Dec 10, 2009, 8:34:55 PM12/10/09
to Polyphasic Sleep
Hello,
Recently new here to the polyphasics group, and have been trying the
Uberman schedule. I have so far gone through six days of sleeping only
a few hours a day. However, I have been having trouble...waking up. So
far I have tried: one alarm clock (did not work at all), two alarm
clocks (one was a stereo system and was just loud, but I did not wake
up), three alarm clocks (works, but highly disruptive so I had to
cease it), my ipod as just one (tried EVERY genre of music and
including recordings of me telling me to wake up and that I am
dreaming...does not work). Now I am trying to keep my light on, sleep
in different environments, and having my cellphone vibrate in my
pocket. I've found I also suffer badly when I skip a nap, although
usually my first nap (4:40 PM I refer to as my 'first' nap) I almost
never am able to fall asleep. In fact, I have done everything to the
point where I would try going to sleep a half-hour earlier, yet I
still can't fall asleep. I am forced to just lay there in bed while
trying to breathe smoothly in effort to sleep. If I willingly skip
this nap, I have worse effects then just laying in my bed. Any advice
on exactly how to go to sleep (i.e. persist in staying in bed, or try
different times?) or just how to wake up? When I do happen to have the
schedule working, I get an amazing amount of work done, and have the
energy throughout the course of the day.
My times were adopted from a youtube user named aeia (who shares a
similar schedule to me) and they are:
4:40 PM
6:40 PM
8:40 PM
12:40 AM
4:40 AM
6:10 AM (due to me going to work at 7:00)
I've had some success over these six days, but many failures. Once I
had actually skipped two naps (4:40 and 6:40) and as a result slept
the entire night through with all three alarms going (stereo, alarm
clock, and ipod alarm). Strangely enough, when I woke up from the
eight hours sleep I felt horrible and could hardly function. I hate to
think this, but will my adaption period extend because of my numerous
sleep time skips and oversleeping?
On a lighter note, I have found that I do eat healthy foods, do not
drink coffee or the dreaded "Monster" drink, and my workouts have been
fine!
^
I also apologize as many of these topics may have been discussed, but
I feel they were in broad detail. If you can point me out to specific
topics, that would also be great too.
Recently new here to the polyphasics group, and have been trying the
Uberman schedule. I have so far gone through six days of sleeping only
a few hours a day. However, I have been having trouble...waking up. So
far I have tried: one alarm clock (did not work at all), two alarm
clocks (one was a stereo system and was just loud, but I did not wake
up), three alarm clocks (works, but highly disruptive so I had to
cease it), my ipod as just one (tried EVERY genre of music and
including recordings of me telling me to wake up and that I am
dreaming...does not work). Now I am trying to keep my light on, sleep
in different environments, and having my cellphone vibrate in my
pocket. I've found I also suffer badly when I skip a nap, although
usually my first nap (4:40 PM I refer to as my 'first' nap) I almost
never am able to fall asleep. In fact, I have done everything to the
point where I would try going to sleep a half-hour earlier, yet I
still can't fall asleep. I am forced to just lay there in bed while
trying to breathe smoothly in effort to sleep. If I willingly skip
this nap, I have worse effects then just laying in my bed. Any advice
on exactly how to go to sleep (i.e. persist in staying in bed, or try
different times?) or just how to wake up? When I do happen to have the
schedule working, I get an amazing amount of work done, and have the
energy throughout the course of the day.
My times were adopted from a youtube user named aeia (who shares a
similar schedule to me) and they are:
4:40 PM
6:40 PM
8:40 PM
12:40 AM
4:40 AM
6:10 AM (due to me going to work at 7:00)
I've had some success over these six days, but many failures. Once I
had actually skipped two naps (4:40 and 6:40) and as a result slept
the entire night through with all three alarms going (stereo, alarm
clock, and ipod alarm). Strangely enough, when I woke up from the
eight hours sleep I felt horrible and could hardly function. I hate to
think this, but will my adaption period extend because of my numerous
sleep time skips and oversleeping?
On a lighter note, I have found that I do eat healthy foods, do not
drink coffee or the dreaded "Monster" drink, and my workouts have been
fine!
^
I also apologize as many of these topics may have been discussed, but
I feel they were in broad detail. If you can point me out to specific
topics, that would also be great too.
Daniel Smith
Dec 15, 2009, 2:47:58 PM12/15/09
to polyp...@googlegroups.com
Looking at your nap times, I'm thinking one of the everyman schedules would fit you better, but if you say there's someone else successfully doing that, then I guess it's possible.
--
Daniel Smith
http://www.schaumburggoclub.org/
naps: Lay there even if you don't think you are sleeping: you are most likely in the first stage of sleep, which is a whole lot better than no sleep. Also, the purpose of taking naps at specific times is to train your body to pump you full of sleep hormones at those times. If you skip a nap, you are reversing that training. Therefore, you must lay down for 20 minutes even if you think you cannot sleep. If you are not consistent, you will not adapt.
There is a 10 hour gap with no naps in your schedule. That's quite extreme for uberman. I doubt I could do that more than once in a while on everyman 3. Try shifting your naps into the morning hours when you are really tired instead of the afternoon ones when you aren't. But adding a noon nap would probably help a lot. Two hour spacing between naps is like the absolute minimum; you're pushing the boundaries, I think.
To ease your getting up: sleep in uncomfortable positions. Multiple alarms. My favorite suggestion which I've seen here is to sleep in the bathtub with your hand taped to the faucet.
To adapt you're going to have to be consistent without oversleeps for at least a week, probably several weeks.
Hope that helps; looks like there was a delay posting your email. Let us know where you are now.
--
To unsubscribe from this group, send email to Polyphasic-...@googlegroups.com
For more options, visit this group at http://groups.google.com/group/Polyphasic?hl=en
%d
--
Daniel Smith
http://www.schaumburggoclub.org/
Ginny
Dec 15, 2009, 3:39:02 PM12/15/09
to Polyphasic Sleep
I would be extra cautious and NOT tape your hand to a faucet while
speeling in a bathtub. This sounds like a recipe for accidental
drowning. If you experience any form of sleep paralysis you could
potentially drown yourself if the tap were to turn on.
There are a tonne of other uncomfortable things to do that might not
potentially kill you. Just urging caution.
speeling in a bathtub. This sounds like a recipe for accidental
drowning. If you experience any form of sleep paralysis you could
potentially drown yourself if the tap were to turn on.
There are a tonne of other uncomfortable things to do that might not
potentially kill you. Just urging caution.
Daniel Smith
Dec 15, 2009, 3:47:15 PM12/15/09
to polyp...@googlegroups.com
I think (hope?) the original suggestion was tongue-in-cheek. Sorry, I guess I failed to communicate that. I would never try it myself.
Ginny
Dec 15, 2009, 4:32:12 PM12/15/09
to Polyphasic Sleep
Whew! You never can glean tone adequately from text posts.
Polyphasic sleepers are already doing what most consider to be
extreme. I'd not be surprised if bondage bathtub sleeping had been
genuinely attempted. ;)
Polyphasic sleepers are already doing what most consider to be
extreme. I'd not be surprised if bondage bathtub sleeping had been
genuinely attempted. ;)
John Litborn
Dec 15, 2009, 5:44:50 PM12/15/09
to polyp...@googlegroups.com
Have somebody help you out of bed, or put an alarm clock somewhere
else in the house, so that if you don't go and shut it off within ~2
minutes a lot of peple will get mad at you. That'll motivate you, it
certainly did for me. Although i highly recommend you trying another
schedule, I'm having a 9 hour wake on everyman2 and i think it's hard
sometimes!
else in the house, so that if you don't go and shut it off within ~2
minutes a lot of peple will get mad at you. That'll motivate you, it
certainly did for me. Although i highly recommend you trying another
schedule, I'm having a 9 hour wake on everyman2 and i think it's hard
sometimes!
Thomas
Dec 16, 2009, 2:43:13 AM12/16/09
to Polyphasic Sleep
Thank you everyone, I will not be experimenting in the bath-tub as an
alarm, I assure you ;) I do however, find that now I have to use only
one alarm because all three of my alarms causes complaints. I
generally use my ipod because it is silent to those around me, but it
blares in my ears and can wake me up. The only set back is that on
many occasions the headphones will fall out of my ears while I am
sleeping and I will not be able to wake up until much later. I've
tried reducing all oversleeping, but I always have the problem of that
one restricted alarm type. However, I recently purchased a timer for
my wall outlet. My hope here is that the lamp (by my bedside very
bright and close to my face) will be set to my alarm so when that goes
off the lamp will shine in my eyes. I heard this works from help for a
psych. friend of mine that this is how deaf people can set their
alarms. I have tried using a cell-phone as a vibrate function to wake
me up, but it was horrible and I slept through that (thank god for the
ipod saving me that time from oversleeping). I've also found that
sometimes I will wake up to see that I overslept, and I wake up at the
next time I was supposed to wake up. An example is say I go to sleep
at 4:40 to wake up at 5 but instead I wake up at 7, although if I were
to wake up at 5 I would have set my alarm for 6:40 to wake up at 7
next. It is very strange, but it is helpful in preventing me from
oversleeping throughout the entire night. Of course, I've yet to
eliminate oversleeping completely. Lucky for me, I have vacation
starting on monday throughout the next two weeks and will be able to
get this system of sleeping fixed. On another note, sometimes I find
that my ipod has the alarm, goes off, and yet I oversleep, panic and
wonder how I did it, and I look at the ipod to find my alarm was
turned off. I think I turned it off....was I half-asleep??? The
thought made me very angry at the time, like turning the alarm off and
you weren't fully aware you turned it off... Hopefully the issue is
fixed now that I have a combination for my ipod, but I've yet to test.
Also, had a vivid dream. To me, I almost never dream, and when I do, I
forget them as I am writing them to remember them...But I was very
surprised to remember my dream, and every detail of it. Furthermore, I
was able to manipulate the dream towards the end. Is this a good
thing? So far, it only happened once about three days ago.
Thanks for all of your help!
-Thomas
P.S. I really cannot take a nap in the afternoon. I barely can make it
home in time to catch the 4:40 P.M. nap...I know I'm pushing it, so
should i take up another sleep nap to total seven naps?
alarm, I assure you ;) I do however, find that now I have to use only
one alarm because all three of my alarms causes complaints. I
generally use my ipod because it is silent to those around me, but it
blares in my ears and can wake me up. The only set back is that on
many occasions the headphones will fall out of my ears while I am
sleeping and I will not be able to wake up until much later. I've
tried reducing all oversleeping, but I always have the problem of that
one restricted alarm type. However, I recently purchased a timer for
my wall outlet. My hope here is that the lamp (by my bedside very
bright and close to my face) will be set to my alarm so when that goes
off the lamp will shine in my eyes. I heard this works from help for a
psych. friend of mine that this is how deaf people can set their
alarms. I have tried using a cell-phone as a vibrate function to wake
me up, but it was horrible and I slept through that (thank god for the
ipod saving me that time from oversleeping). I've also found that
sometimes I will wake up to see that I overslept, and I wake up at the
next time I was supposed to wake up. An example is say I go to sleep
at 4:40 to wake up at 5 but instead I wake up at 7, although if I were
to wake up at 5 I would have set my alarm for 6:40 to wake up at 7
next. It is very strange, but it is helpful in preventing me from
oversleeping throughout the entire night. Of course, I've yet to
eliminate oversleeping completely. Lucky for me, I have vacation
starting on monday throughout the next two weeks and will be able to
get this system of sleeping fixed. On another note, sometimes I find
that my ipod has the alarm, goes off, and yet I oversleep, panic and
wonder how I did it, and I look at the ipod to find my alarm was
turned off. I think I turned it off....was I half-asleep??? The
thought made me very angry at the time, like turning the alarm off and
you weren't fully aware you turned it off... Hopefully the issue is
fixed now that I have a combination for my ipod, but I've yet to test.
Also, had a vivid dream. To me, I almost never dream, and when I do, I
forget them as I am writing them to remember them...But I was very
surprised to remember my dream, and every detail of it. Furthermore, I
was able to manipulate the dream towards the end. Is this a good
thing? So far, it only happened once about three days ago.
Thanks for all of your help!
-Thomas
P.S. I really cannot take a nap in the afternoon. I barely can make it
home in time to catch the 4:40 P.M. nap...I know I'm pushing it, so
should i take up another sleep nap to total seven naps?
On Dec 15, 5:44 pm, John Litborn <john.litb...@gmail.com> wrote:
> Have somebody help you out of bed, or put an alarm clock somewhere
> else in the house, so that if you don't go and shut it off within ~2
> minutes a lot of peple will get mad at you. That'll motivate you, it
> certainly did for me. Although i highly recommend you trying another
> schedule, I'm having a 9 hour wake on everyman2 and i think it's hard
> sometimes!
>
> Have somebody help you out of bed, or put an alarm clock somewhere
> else in the house, so that if you don't go and shut it off within ~2
> minutes a lot of peple will get mad at you. That'll motivate you, it
> certainly did for me. Although i highly recommend you trying another
> schedule, I'm having a 9 hour wake on everyman2 and i think it's hard
> sometimes!
>
HalfABrain
Dec 17, 2009, 12:24:50 AM12/17/09
to Polyphasic Sleep
As long as you don't put the plug in the tub, you shouldn't have to
worry about drowning.
worry about drowning.
Turning off your alarm in your sleep is pretty common. You'll be
surprised what you can do in your sleep if you keep with it a while
longer.
We should design a shocking alarm that starts with just a little
tingle and adds juice the longer it goes. It would be great for
people like you that have complainers within earshot.
> ...
>
> read more »
Aya Hu
Dec 23, 2009, 9:14:27 AM12/23/09
to Polyphasic Sleep
When adapting I was:
6:40 am (Right before leaving work)
Noon (Can you not take a 20 minute break during the day?)
4:40 pm (Before leaving the work parking lot)
6:40 pm
10:40 pm
2:40 am
You probably will not make it from 6 - 4. Is there no way to take a 20
minute break?
My naps at noon are and were only 17 minutes while everything else was
22. '
As far as alarms, if you have a vibrational cell phone, try using
that, place it against your chest, or under your cheek when you sleep.
It's almost infallible.
I never once overslept for more than 3-4 hours. It may be working out
doing it to you, make sure you are consuming enough protein. Your body
now needs more calories and more protein to get through the day.
> ...
>
> read more »
Thomas
Dec 24, 2009, 12:05:50 PM12/24/09
to Polyphasic Sleep
Currently, I have temporarily stopped polyphasics due to the holiday
season limiting me from getting sufficient sleep. However, I have
found that for my lunch break, I will not be able to get that nap in.
I've tried, but it just will not be possible. Regarding my stamina
during the 7-4 period of no naps, I've actually felt really good,
having no problems during it. Over time I am happy to say that the
only times I am tired is during my main night times, due to boredom on
nothing to do. I've since fixed that and the only problem I am having
is regarding alarms. The cell-phone vibrate/ring-tone alarm does NOT
work at all. However, I have found that my ipod does an excellent job
of waking me up. The only set back is when I roll over, thus sometimes
causing me to have my ear-buds fall off. Hopefully this Christmas I
will get some new ones! The light also wakes me up from my lamp, but
sometimes it does not flick on until I am already up. But now my
question that will soon arise is will I need to re-adapt to the
sleeping phases now that I've taken a vacation break from them? Should
I also think of taking up another 7th nap, however I can't do it from
the 7-4 period.... Anyways, thanks for the replies. A very merry
Christmas to everyone!
season limiting me from getting sufficient sleep. However, I have
found that for my lunch break, I will not be able to get that nap in.
I've tried, but it just will not be possible. Regarding my stamina
during the 7-4 period of no naps, I've actually felt really good,
having no problems during it. Over time I am happy to say that the
only times I am tired is during my main night times, due to boredom on
nothing to do. I've since fixed that and the only problem I am having
is regarding alarms. The cell-phone vibrate/ring-tone alarm does NOT
work at all. However, I have found that my ipod does an excellent job
of waking me up. The only set back is when I roll over, thus sometimes
causing me to have my ear-buds fall off. Hopefully this Christmas I
will get some new ones! The light also wakes me up from my lamp, but
sometimes it does not flick on until I am already up. But now my
question that will soon arise is will I need to re-adapt to the
sleeping phases now that I've taken a vacation break from them? Should
I also think of taking up another 7th nap, however I can't do it from
the 7-4 period.... Anyways, thanks for the replies. A very merry
Christmas to everyone!
> ...
>
> read more »
Aya Hu
Dec 27, 2009, 6:13:40 AM12/27/09
to Polyphasic Sleep
Didn't you say you only had done this for 6 days? And now you are
not? So over what "Time" are we talking about?
not? So over what "Time" are we talking about?
It seems odd you would roll over in a 20 minute time period. The
reason people 'roll over' during sleep is because one of the main
phases of sleep is being awake. When you are in the awake portion of
sleep, as a monophasic, your body feels uncomfortable and rolls over.
You don't remember this, but your body is indeed awake. During
polyphasic sleeping you will never ever have that phase of sleep. If
you are rolling over, it would only be just before a nap, which you
would be consciously aware of. Maybe I am missing something here.
> ...
>
> read more »
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