Moving to biphasic?

[kwkingdom123]

I just woke up at 8:00 a.m today and I was wondering how I should move into biphasic sleep? Do I sleep 90 minutes during the afternoon and then sleep my core or do I just wait till my core comes and sleep in the afternoon tomorrow?

This my current plan:

1:00 a.m.-6:00 a.m. (5 hrs)
5:00-6:30 (90 min)

Total: 6.5 hours

I don't get back from school till five so that's my schedule for now. I was planning to reduce my sleep at night to 4.5 or maybe 4 hours. Will this work? Any suggestions?

[faithsdaddy]

I'd suggest keeping your sleep to increments of 1.5 hours, so either sleep 4.5 hours at night, or 6. 6 hours at night, with 1.5 later in the day will work, no problem, straight away, so long as you are already a napper. Since your second sleep is quite late in the day, the 4.5 hour sleep may be a little bit tight. If you were able to take the second sleep earlier, then the shorter night sleep would be easier.

If you don't sleep more than about 6/7 hours now, then you should be fine sleeping 6 hours at night and just taking a 20 minute nap in the afternoon.

[silicon toad2000]

I've been biphasic this time for about 4 months now.

I use 9pm-11 as a nap and 2:30-7.

There's a lot of data to suggest that our cycles aren't 90 minutes, but start at about 2 hours and gradually decrease over each consecutive cycle.
My times include time allowed for falling asleep.

When starting out for the first week I napped as per my current time and slept a 6 hr core sleep. I rarely got to sleep during my nap time but i wanted to get my body used to the quiet time.
After the first week I switched to 4.5 hour core sleeps.

Long term I dont think a 20 minute nap will cut it. The reason behind biphasic sleep working is the delta wave sleep you get from a full cycle nap. You wont get this from a 20 minute nap.

[faithsdaddy]

Originally Posted by silicon toad2000

There's a lot of data to suggest that our cycles aren't 90 minutes, but start at about 2 hours and gradually decrease over each consecutive cycle.
My times include time allowed for falling asleep.

The actual sleep time is around 90 minutes per cycle, but can be shrunk (through design or incidentally) by about 10 or 15 minutes. Of course, if your 2 hour nap allows for 1/2 hour to fall asleep, then it is still a 90 minute nap. I would add that if it takes more than a few minutes to fall asleep, then you're not yet successful in adapting to Biphasic sleep.

Long term I dont think a 20 minute nap will cut it. The reason behind biphasic sleep working is the delta wave sleep you get from a full cycle nap. You wont get this from a 20 minute nap.

20 minutes is a very efficient nap length. A 90 minute SLEEP is more refreshing as part of a biphasic sleep if you are having a shorter night sleep (say, the 4.5 hour night sleep), since it will offer a more complete rest and a full sleep cycle. If you're sleeping 6 hours, then the short nap will 'cover' you the last few hours in the day before you take your night sleep.

[kwkingdom123]

So I guess it's my first day of biphasic sleep. The problem I have is that when I sleep at 1:30 a.m., I just can't manage to wake up at 6:00 (4.5 hrs.) despite the fact that I just slept for 90 minutes like 2 hours ago. Is this normal for the first few weeks and what should I do?

[faithsdaddy]

Originally Posted by kwkingdom123

So I guess it's my first day of biphasic sleep. The problem I have is that when I sleep at 1:30 a.m., I just can't manage to wake up at 6:00 (4.5 hrs.) despite the fact that I just slept for 90 minutes like 2 hours ago. Is this normal for the first few weeks and what should I do?

He he, 'fraid it is mate. Don't start taking extra naps or anything. Stick to the plan. It's a necessary evil to adapt.

If it really doesn't work out, you could always try taking a 20 minute nap at lunch and another when you get home- instead of the 90 minute one. Personally, that would be my preferred way of doing it, but your way is fine.

[goldberg]

Originally Posted by silicon toad2000

I've been biphasic this time for about 4 months now.

I use 9pm-11 as a nap and 2:30-7.

There's a lot of data to suggest that our cycles aren't 90 minutes, but start at about 2 hours and gradually decrease over each consecutive cycle.
My times include time allowed for falling asleep.

When starting out for the first week I napped as per my current time and slept a 6 hr core sleep. I rarely got to sleep during my nap time but i wanted to get my body used to the quiet time.
After the first week I switched to 4.5 hour core sleeps.

Long term I dont think a 20 minute nap will cut it. The reason behind biphasic sleep working is the delta wave sleep you get from a full cycle nap. You wont get this from a 20 minute nap.

How long did it take you to adjust to this?