[Devon8822]

Hey, I am currently experiementing with biphasic sleep and I may try polyphasic soon as well. I have some basic questions about them I hope someone can answer.
First of all, I'm not entirely sure how it works... I have heard 2 ways. first way is that when you take short naps (after about 2 weeks), all of your sleep stages eventually become shorter so all the stages fit within say 20 minutes of sleep. the other way I heard is that taking short naps are bad, and you must take a full sleep cycle which is always 90 minutes. Which one of these is correct?

Now, I know it takes time to settle into a polyphasic sleep schedule but I have been having trouble settling into my biphasic schedule, I have done it for a week so far (not perfectly). Is biphasic like polyphasic where u need to do it for 2 weeks before it acctually helps? or can you see results immediately with biphasic? Because when I wake from my 90 minute nap ( I add 15 - 20 minutes, for the time it takes me to fall asleep int he middle of the day) I am feeling groggy, and not refreshed. Should force myself to follow the schedule for another week and see if my body will settle in or is that not required for biphasic sleep? thanks!