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Originally Posted by Ati  I've just started this (2 days ago!) with the intention (!) of 4.5 hours at night and 90 minute nap at some other time. |
Best of luck. Let me know as/when you have questions - I'm more than happy to help. For a summary of my own first month (I used Steve's '30 days' approach - and it was great) see
this post. Following a review of the experiment (which I decided to continue indefinitely), you'll find links to sleep logs for each day.
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Originally Posted by Ati There are two pretty well developed threads on this board--"log your polyphasic sleep" and "has anyone tried to reduce their sleep"--these are approximations of the headers, but you can find them. |
I've contributed to both of these (and still do, as questions arise); I was simply wondering if there's anyone who's been doing this long term. There aren't many studies on the biphasic approach.
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Originally Posted by Ati With your experience, have you noticed, or have your read or heard anything abt the relative importance of timing the daytime nap regularly? Of couse, it's intuitive that it would make the most sense to do this, but hard to accomplish for a lot of folks in this culture. |
The only studies I've seen regarding the timing of the afternoon nap are based on the 20 minute 'powernap' variety, rather than as part of a biphasic schedule. Recently I tried
switching from an evening to afternoon nap, but I found it difficult to get 90 minutes in the middle of the day (20 minutes was fine).
My current schedule isn't much different to the one I started out with, and it's a 75-80 minute nap beginning 7:30-8:00pm with core sleep of 4-4.5 hours beginning at 2:00-2:30am. I don't vary these times much unless there is a specific reason on that day. If I'm going out, I try to get in a short nap (15-20 minutes) beforehand; with a slightly longer period of core sleep afterward (around 6 hours).
A thought on the timing : the above situation isn't ideal, and I only use it when I have to. If possible, adjust your schedule to allow the naps to begin at roughly the same time each day. This just makes it easier to adjust to.
Regarding variance, I've tried various combinations of nap/gap/core sleep. The times above work for me personally, and anything else leaves me extremely tired for most of the following day. I'm not quite sure why that is (more experimentation to do), but it works.