Hi guys. Hope everyone had a great Christmas.
Originally Posted by hazerfazer
I'm wondering...how do you set your alarm for 90 minute cycles? Do you estimate from the time you think you will fall asleep, and give yourself ten minutes before the cycles actually begin?
And what does anyone think of a 6/1.5 hour split? I won't be saving any time but it might provide me with a lot more energy. I haven't had much energy for a while. I also want to make sure I am getting enough sleep to support my growth.
I just estimate the nap times as you suggest. In my case a cycle is around 80 mins, and I just add on a bit of time for falling asleep (based on how tired I feel). It's just a normal alarm clock, nothing fancy.
A 6/1.5 split sounds fine. As the main benefit is an improved sleep quality, this can be a definite improvement over 7.5 hours of monophasic sleep.
Originally Posted by kpreston
I'm still interested in trying to sleep biphasically. So...
How hard would it be for my body to adapt to sleeping biphasically 4/7 of the week? Or how disruptive is it to shift nap/core times around often?
For instance, I could take my 1.5 from 8:30PM - 11:00PM and core from 2:30PM - 7:00AM wednesday to saturday, and shift the nap and core forwards a few hours on the other days.
Consistency really helps, particularly during the transition phase (the first week or so). If you can, devote a week to establishing a set routine before trying a 4/3 day split like this. It's still possible, but having a set routine is much easier.
Originally Posted by rvgrinsven
Does anyone have experience with the transition between the two?
Only the other direction. I went from 3 hours to 4.5 for the core sleep, and that felt fine. I'd imagine that a 6 to 4.5 shift would be just as simple. Easy enough to switch back if it doesn't feel right.
Originally Posted by subdrum47
I am trying to make the transition to biphasic sleep routine, today is the third day, I am getting gradually less and less sleep in the night and I am quite tired now, so I hope I will finaly fall asleep during today's nap, because I couldn't do that yet. I just want to ask you, if I should try to stick to time schedule for the first days, or if it is better to 'listen the body'. I would like to take nap from 18:30 to 20:00 and than core sleep from 1:00 to 5:30 (going to bed around midnight at the moment).
The second question is related to falling asleep during the nap. I have found that having a hot shower before sleeping helps me a lot to quickly fall asleep, but I don't know how to help myself to switch to sleeping mode during the nap. I am absolutely not going to take third shower during my days
Hi subdrum. Welcome aboard.
That's quite a big gap between your nap and core sleep. Is that because of your schedule for other things, or was that part of your planned sleep routine? Moving them a little closer may help.
As for taking a shower, they just make you tired (at least in my case) because they're warm and comfortable. Climbing into a warm, comfy bed seems to work just as well; or are you taking the naps elsewhere? On a couch, sitting upright in a chair etc?