The catchy theme of the polyphasic sleep concept is that, indeed, if you succeeded in sleeping 3 hours per day instead of the prescribed 8, starting at 20 years of age, you would gain over 11 years in an average Western lifespan.

The idea is very attractive. No wonder then that as such it seems to be gaining momentum.

Polyphasic sleep is explained briefly in the 4 Hour Body in the chapter titled “Becoming Uberman”!

Polyphasic sleep is an umbrella term that refers to a few different sleeping patterns that reduce sleep time to 2-5 hours daily.

Each type of polyphasic sleep breaks up sleeping time into smaller parts throughout the day, allowing people to sleep less but feel alert. If you are dying for significantly extra time in a day without feeling sleep deprived or fatigued, this might be the right thing for you. Be warned, though–the transition period definitely isn’t easy.

I wasn’t that interested in this chapter of The 4 Hour Body until I started to think about the plethora of patients that I see who complain of short and interrupted sleep cycles. As well as the large number of prescriptions I wright for popular sleep aids such as Zolpidem.

Most people use a monophasic sleep schedule.  And as people age I find they become increasingly frustrated with shortened sleep times at night. Our response is usually always the same: We review the common sleeping shortfalls such as caffeine, a predictable lights out time, TV or media exposure before bed, medications and the AVOIDANCE of daytime naps.

But as I researched the different types of polyphasic sleep I began to wonder if this may not be a reasonable way to treat various sleep disturbances in the general population. Especially those with shortened nighttime sleep routines who continue to feel tired throughout the day.

According to one of the sources if you have sleep disorders like nightmares, night terrors, mid-sleep choking fits, thrashing, muscle soreness or sleepwalking, this will probably flat-out cure you.

The Different types of Polyphasic Sleep

Here is a chart comparing the different types of polyphasic sleep, monophasic sleep and biphasic sleep.

	Biphasic Sleep	Everyman Sleep Schedule
The Uberman Sleep Schedule	Dymaxion Sleep

Biphasic Sleep

The best of both worlds — to remain an early riser while also being able to stay up later at night.

1. Biphasic with 1 short nap: 6 hours of core sleep with one 20 minute power nap.
2. Biphasic with 1 longer nap: 4.5 hours of core sleep with one 90 minute nap.

This I think has the most potential for the average human being, although I am also interested in the Everyman with 2 naps.

I have always been a night owl which leaves me tired in the afternoon and morning. For the next several months I will be experimenting with a biphasic sleep schedule specifically “the siesta” which Tim outlines in the 4 Hour Body.

This involves 6 hours of core sleep at night followed by a 20 minute nap. I am going to aim for 6.5 hours of core sleep at night with a 20 minute siesta during my lunch break at work.  Since my workweek consists of 3 twelve hour shifts and 4 days off I think this will be manageable. The hard part will be working this around my kids schedules… but this is doable.

The Everyman schedule

You will only have to sleep for around 4 hours a day, and is considered to be much easier to adjust to than the Uberman schedule. The Everyman schedule is also a good idea if you like the idea of still “going to bed” every night.

There are three options outlined below

1. The Everyman with 2 naps: 4.5 hours of core sleep with two 20 minute naps.
2. The Everyman with 3 naps: 3 hours of core sleep with three 20 minute naps.
3. The Everyman with 4 naps: 1.5 hours of core sleep with four or five 20 minute naps.

Getting Started Example (Everyman with Three Naps)

1. Decide when to sleep. You will have three hours of core sleep (usually this is somewhere between 2:00 AM – 5:00 AM and 4:00 AM – 7:00 AM) and three 20-minute naps (distributed so that you are awake four times for approximately 5 hours each).
2. Set alarms and adhere to your sleep schedule. You will feel quite sleep-deprived during the adjustment, even hung over, but adopting a rigid approach to sleeping and waking up on time will speed your adjustment. It is a good idea to place the clock a few meters from your bed so that you will be forced to get up to turn it off. Also be sure to turn the light on as soon as you wake up.
3. Find something to do in the long term. After the first few weeks, you will have fully adjusted and have little trouble adhering to your schedule. You are now awake for 20 hours a day, up from 16 or 17. While you may have needed that time, you will very likely have plenty of free time now, especially on weekends. Boredom may convince you to revert to sleeping at night.

The Uberman Schedule

The “Uberman” schedule is very cool but also really hard to adjust to. A very small percentage of the people who try it make it through the first week, and not even half of those go on to succeed for a month, which is the time required by the mind and body to really adjust.

1. The Uberman with six naps: 2 Hours of core sleep with six 20 minute naps

Getting Started with Uberman (From the 4 Hour Body)

Step #1: Determine your sleep schedule. You will be taking 20-minute naps, every four hours, around the clock. That’s six naps, evenly spaced over the course of 24 hours (e.g., 2:00 A.M., 6:00 A.M., 10:00 A.M., 2:00 P.M., 6:00 P.M., and 10:00 P.M.). This cycle will remain the same throughout your polyphasic sleeping period.

Step #2: Do NOT oversleep. By oversleeping just once, you’ll upset the cycle and feel exhausted (for up to 24 hours) as a result. Under no circumstances should you sleep more than 20 minutes, as it can ultimately cause you to abandon the polyphasic schedule out of fatigue. Get a reliable alarm clock. If you’re tempted to hit the snooze button, put the clock far away from where you sleep.

Step #3: Do NOT skip naps. Respect your schedule and follow it to the minute. Skipping them will have a compounding effect. Missing one nap results in a loss of energy that requires two more naps to return you to normal mental sharpness.

Step #4: Beat the initiation phase. The first week and a half is the toughest. If you follow your outlined schedule, don’t oversleep, and don’t skip naps, you should be well adjusted to your new sleeping regimen in just under two weeks, though some can take up to three weeks.

Warnings

• There is little scientific research into polyphasic sleep and most information about it comes from independent researchers without peer review.
• DO NOT OVERSLEEP, as it will fatigue you for at least the duration of 2 naps.
• Do not skip naps, as it will also tire you.
• Carefully observe your diet and note foods which invigorate or fatigue. Poly sleep may cause food sensitivity.
• Do not ingest caffeine, as stimulants interfere with the quality of natural sleep: living on 4 hours of sleep a day takes nothing if not quality.
• DO NOT attempt this method if you have any type of a diagnosed epileptic disorder. Insufficient rest may cause discomfort/attacks.
• It is not fully known if there are physical or psychological risks involved with this procedure. However, there are books written on the subject that state that it is not unhealthy, if it is done for 6 months, which is as far as the experiments go. If you perform this procedure for more than 6 months, you are moving into uncharted waters.
• Children or younger teenagers should not attempt to try this as less sleep could severely hinder their development.
• If you feel any bad side effects from polyphasic sleep, don’t be afraid to talk to your doctor.
• An anecdotal correlation has been found between the length of time spent on this sleep cycle and a loss of creativity.

From the 4 Hour Body

Download the Cheat Sheet (PDF)

Hacking your sleep (and life) with a little technology

Below are two technologies that I love. I just bought a Fitbit because I want to use it for myself and also to track the activity of my patients. I think the last part will be the most fascinating. I love the fact that it monitors activity, sleep, calories and distance and then wirelessly transmits the data. It seemed like a relative bargain at $97. What better way to effortlessly plan and track your activities?

Fitbit Ultra Wireless Activity Plus Sleep Tracker Cost: $97.94 on Amazon

Accurately tracks daily steps, stairs climbed, distance, calories burned, and activity level via 3-d motion sensor and altimeter technology Measures how long and how well you sleep – just wear it on your wrist at night with Fitbit wristband (included) Small and discreet enough to wear all day- tuck it into a pocket or clip it to a belt or bra Wirelessly uploads data to Fitbit.com; No monthly fee See online graphs, compete with friends, earn new badges and log food, weight and other workouts at Fitbit.com and on new iPhone app

Zeo Personal Sleep Manager Cost: $219 on Amazon

Zeo tells you how you really sleep, and helps you find ways to improve your sleep Accurately measure your sleep quality and sleep quantity at home Discover factors that are stealing your Deep, REM & total sleep Analyze your sleep patterns using online tools and journals Add sleep coaching for a customized sleep improvement program tailored just for you

Links and other cool stuff

Whenever I research an article I come across many interesting things that are related to my research and other “cool stuff”. Here is some of that “stuff”.

Take some time this week to look at your sleep schedule.  If you come up with a new plan please make sure to include your loved ones in this process. I just spoke with my wife about my biphasic sleep plan, without her on board this would be impossible. She is a happy monophasic sleeper: 8-9 hours feeling refreshed in the morning. This has never been me.

I think the best part about researching this topic was realizing that alternative sleep patterns are perfectly normal. Many of us try to adapt to a monophasic sleep pattern just like we try to adapt to other preconceived notions about what society deems “normal”.

My take home advice is this: Continue to challenge the conventional “wisdom”!

Links

• The Uberman Sleep Schedule (everything2) Simple site full of wonderful info on just about well… Everything
• The Uberman Sleep Schedule 2 (Kuro5hin)
• Trypolyphasic.com (Sleep Portal)
• Steve Pavlina His site is chalk full of some of the best information I could find on polyphasic sleep. If you are into personal development and life-hacking I think you will enjoy much of his other content as well.
• Polyphasic Sleep (Wikipedia)
• Poly-Phasers.com The site that introduced Matt Mullenweg (the developer of WordPress) to polyphasic sleep

Alarms

• Kuku Klok
• Polyphasic Sleep Alarm  just a web page with an alarm

Truly Random

• On life and Importance
• What is Passive Income

Some Recommended Reading

Personal Development for Smart People: The Conscious Pursuit of Personal Growth

Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle

Take a Nap! Change Your Life

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This is part of the 4 Hour Body Vitamins and Supplements Series: A series designed to make sense of and provide a detailed look at the many vitamins and supplements of the 4-Hour Body. Including side effects, efficacy, drug interactions and alternative dosing.

HUPERZINE A is referenced once in the Four Hour Body in the chapter: “Engineering the Perfect Nights Sleep”

Tim Recommends:

200 micrograms (mcg) of huperzine-A 30 minutes before bed can increase total REM by 20 –30%.

Alternative standard dosing:

• For age-related decline in thinking skills (senile or pre-senile dementia): Doses of 30 mcg twice daily.
• For improving memory in adolescents: Doses of 100 mcg twice daily.

Huperzine A seems to be safe when used for a short time, such as less than one month.

From The 4-Hour Body

Huperzine-A, an extract of Huperzia serrata, slows the breakdown of the neurotransmitter acetylcholine. It is a popular neurotropic (smart drug), and I have used it in the past to accelerate learning and increase the incidence of lucid dreaming. I now only use huperzine-A for the first few weeks of language acquisition, and no more than three days per week to avoid side effects.

Ironically, one documented side effect of overuse is insomnia. The brain is a sensitive instrument, and while generally well tolerated, this drug is contraindicated with some classes of medications. Speak with your doctor before using.

Ferriss, Timothy (2010-12-08). The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman (p. 280). Crown Archetype. Kindle Edition.

HUPERZINE A

What is it?

Huperzine A is a substance purified from a plant called Chinese club moss. Although the makers of huperzine A start with a plant, their product is the result of a lot of laboratory manipulation.

It is a highly purified drug, unlike herbs that typically contain hundreds of chemical ingredients. As a result, some people regard huperzine A as a drug, and they argue that it stretches the guidelines of the Dietary Supplement Health and Education Act (DSHEA).

Be careful not to confuse huperzine A, which is also called selagine, with similar sounding medications such as selegiline (Eldepryl). Also be careful not to confuse one of the brand names for huperizine A (Cerebra) with the brand names for unrelated prescription drugs such as celecoxib (Celebrex), citalopram (Celexa), and fosphenytoin (Cerebyx).

Huperzine A is used for Alzheimer’s disease, memory and learning enhancement, and age-related memory impairment. It is also used for treating a muscle disease called myasthenia gravis, for increasing alertness and energy, and for protecting against agents that damage the nerves such as nerve gases.

Products that combine huperzine A with certain drugs used for treating Alzheimer’s disease are being studied. These “hybrid” products are of interest because they may be effective at lower doses and, therefore, cause fewer side effects. One hybrid, called huprine X, combines huperzine A with the drug donepezil. Another hybrid being studied contains huperzine A and the drug tacrine.

Is it Effective?

Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence to Rate.
The effectiveness ratings for HUPERZINE A are as follows:

Possibly Effective for…

• Improving memory, mental function, and behavior in people with certain conditions such as Alzheimer’s disease, multi-infarct dementia, or senile dementia. One study showed improved memory and thinking skills in patients with Alzheimer’s disease after 8 weeks of treatment. Another study showed patients with multi-infarct and senile dementia benefited after 2-4 weeks of treatment. But long-term, large-scale research studies are needed to confirm these findings and determine what role huperzine A might have in treating dementia.
• Improving memory in healthy adolescents. In one well-designed research project, huperzine A significantly improved the memory of Chinese middle school children who complained of memory problems.
• Use by injection to prevent muscle weakness due to the muscular disorder called myasthenia gravis. The beneficial effects of huperzine A seem to last longer than the conventional medication neostigmine – 7 hours instead of 4. But well-controlled, large-scale trials are needed to confirm huperzine A’s potential benefit in myasthenia gravis.

Insufficient Evidence to Rate Effectiveness for…

• Age-related memory loss.
• Increasing alertness and energy.
• Protection from agents poisonous to nerves.
• Other conditions.

More evidence is needed to rate the effectiveness of huperzine A for these uses.

How does it work?

Huperzine A is thought to be beneficial for problems with memory, loss of mental abilities (dementia), and the muscular disorder myasthenia gravis because it causes an increase in the levels of acetylcholine. Acetylcholine is one of the chemicals that our nerves use to communicate in the brain, muscles, and other areas.

Are there safety concerns?

Huperzine A seems to be safe when used for a short time, such as less than one month. It can cause some side effects including nausea, diarrhea, vomiting, sweating, blurred vision, slurred speech, restlessness, loss of appetite (anorexia), contraction and twitching of muscle fibers (fasciculations), cramping, increased saliva and urine, inability to control urination (incontinence), high blood pressure, and slowed heart rate (bradycardia).

Special Precautions & Warnings:

• Pregnancy and breast-feeding: Not enough is known about the use of huperzine A during pregnancy and breast-feeding. Stay on the safe side and avoid use.
• Heart disease: Huperzine A can slow the heart rate. This might be a problem for people who already have a slow heart rate (bradycardia) or other heart conditions related to heart rate. If you have heart disease, use huperzine A cautiously.
• Epilepsy: Since huperzine A seems to affect brain chemicals, there is concern that it might make epilepsy worse. If you have a seizure disorder such as epilepsy, use huperzine A cautiously.
• Gastrointestinal (GI) tract blockage: There is a concern that using huperzine A might make GI blockage worse. That is because huperzine A can increase mucous and fluid secretions in the intestine, causing “congestion.” This “pro-secretory effect” is due to the way huperzine A affects a body chemical called acetylcholine. If you have a GI tract blockage, check with your healthcare provider before you use huperzine A.
• Sores in the stomach or the first part of the small intestine (peptic ulcers): There is a concern that using huperzine A might make peptic ulcers worse. That is because huperzine A can increase mucous and fluid secretions in the stomach and intestine, causing “congestion.” This “pro-secretory effect” is due to the way huperzine A affects a body chemical called acetylcholine. If you have peptic ulcers, check with your healthcare provider before you use huperzine A.
• Lung conditions such as asthma or emphysema: There is a concern that using huperzine A might make asthma or emphysema worse. That is because huperzine A can increase mucous and fluid secretions in the lung, causing “congestion.” This “pro-secretory effect” is due to the way huperzine A affects a body chemical called acetylcholine. If you have asthma or emphysema, check with your healthcare provider before you use huperzine A.
• Urinary tract or reproductive system blockage: There is a concern that using huperzine A might make blockage of the urinary or reproductive system worse. That is because huperzine A can increase mucous and fluid secretions in these organs, causing “congestion.” This “pro-secretory effect” is due to the way huperzine A affects a body chemical called acetylcholine. If you have a urinary tract or reproductive system blockage, check with your healthcare provider before you use huperzine A.

Are there any interactions with medications?

Drying medications (Anticholinergic drugs)
Interaction Rating = Moderate Be cautious with this combination.
Talk with your health provider.

Huperzine A contains chemicals that can affect the brain and heart. Some of these drying medications called anticholinergic drugs can also affect the brain and heart. But huperzine A works differently than drying medications. Huperzine A might decrease the effects of drying medications.
Some of these drying medications include atropine, scopolamine, and some medications used for allergies (antihistamines), and for depression (antidepressants).

Medications for Alzheimer’s disease (Acetylcholinesterase (AChE) inhibitors)
Interaction Rating = Moderate Be cautious with this combination.
Talk with your health provider.

Huperzine A contains a chemical that affects the brain. Medications for Alzheimer’s disease also affect the brain. Taking Huperzine A along with medications for Alzheimer’s disease might increase effects and side effects of medications for Alzheimer’s disease.

Various medications used for glaucoma, Alzheimer’s disease, and other conditions (Cholinergic drugs)
Interaction Rating = Moderate Be cautious with this combination.
Talk with your health provider.

Huperzine A contains a chemical that affects the body. This chemical is similar to some medications used for glaucoma, Alzheimer’s disease and other conditions. Taking Huperzine A with these medications might increase the chance of side effects.
Some of these medications used for glaucoma, Alzheimer’s disease, and other conditions include pilocarpine (Pilocar and others), donepezil (Aricept), tacrine (Cognex), and others.

Are there any interactions with Herbs and Supplements?

There are no known interactions with herbs and supplements.

Are there interactions with Foods?

There are no known interactions with foods.

What dose is used?

The following doses have been studied in scientific research:

BY MOUTH:

• For Alzheimer’s disease and declining thinking skills due to changes in the blood vessels in the brain (vascular dementia; also known as multi-infarct dementia): Doses of 50-200 mcg of Huperzine A twice daily.
• For age-related decline in thinking skills (senile or presenile dementia): Doses of 30 mcg twice daily.
• For improving memory in adolescents: Doses of 100 mcg twice daily.

BY INJECTION:

• For prevention of muscle weakness caused by a disease called myasthenia gravis: Healthcare providers give Huperzine A daily as a shot.

What other names is the product known by?

HupA, Huperzina A, Huperzine, Huperzine-A, Selagine.

Resources

Huperzine A by Source Naturals

Ingredients:Each tablet contains: Huperzine A leaf standardized extract (huperzia serrata) 200 mcg.Other Ingredients: Microcrystalline Cellulose, Stearic Acid.

Natural Medicines Brand Evidence-based Rating (NMBER)

Especially in the realm of cheat sheets.

As I have said before, much of the content presented in the book is hard to process and simplify. I am happy to see that I am not alone in this sentiment.

In my constant effort to avoid reinventing the wheel I have included  a wonderful “simplification sheet” offered by the people at 4 Hour Health.

It is very well organized and really one of the most comprehensive I have seen. I would encourage people to expand on this.

I have combined the best parts of the cheat sheet and have made it available for download. If you enjoyed the content make sure to stop by and let the people at 4 hour health know.

• Download as a simplified and combined Adobe PDF

Helpful Links:

• Four Hour Body Product Quick Links

1. Taking 200 micrograms (mcg) of huperzine-A 30 minutes before bed: can increase total REM by 20-30%. Tim uses this for the first few weeks of language acquisition and no more than three days per week to avoid side effects. (side effects = Insomnia as well as many others) take home note: use at your own risk!
2. Don’t drink more than two glass of wine within four hours of sleep: More than two glasses of wine within four hours of sleep decreases deep wave sleep by 20-50%.
3. Taking 15+ drops of California Poppy extract: increases deep wave sleep up to 20%
4. Eat two tablespoons of organic almond butter on celery sticks before bed: this will help you avoid low blood sugar overnight. Make a pre-bed snack part of your nutrition program.
5. One to two tablespoons of flaxseed oil (120-240 calories) can be used in combination with the celery and almond butter to further help.

Getting to Sleep:

Test 67 -70 degrees as your bedroom temperature:

• using 65 degrees as your low point and never going above 70. If you can’t control ambient temperature use socks of different thicknesses to tweak heat loss.

Eat a large  Fat and Protein Dominated meal within 3 hours of bedtime:

• Consumed within 3 hours of getting to sleep at least 800 milligrams of cholesterol (four or more large whole eggs) and 40 grams of protein.  Tim recommends eating two 3/4 of a pound rib eye steaks 3 hours before bed. This sounds a bit excessive.

Use of light cues The Phillips Go-lite:

• Used as a replacement for coffee first thing in the morning. 15 minutes pointing about 30 degrees off center angle.

Incorporate Iso-Lateral resistance training (one arm or one leg):

• Do a single session of Tim’s Pre-Hab Testing from the “Pre-Hab” chapter in the Four Hour Body. Following is a quick breakdown of the four exercises and recommendations:

1. Chop and Lift:

• Chop down to left knee x 6-12 reps
• lift up to the right knee 6-12 reps

2. Turkish Get Up:

• 5 TGU one side (16-kg kettlebell)
• 5 TGU one side (24-kg kettlebell)

3. Cross-Body One Arm Single Leg Deadlift

• 5 reps single side

4. Full Range Squat

• 10 reps

Take a cold bath one hour prior to bed:

• put two to three bags of ice from the convenience store into a half full bathtub until the ice is about 80% melted.

Use an Ultrasonic Humidifier:

• The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier.

Use a Nightwave Pulse Light

• Can be used as a supplement to the Philips goLite

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30 minutes before sleep:

• Taking 15+ drops of California Poppy extract
• One to two tablespoons of flaxseed oil

While Laying Down to bed:

• Use a Nightwave Pulse Light
• The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier

In the Morning:

• Use of light cues – The Phillips Go-lite

Click Here to Download this as an easy to follow cheat sheet or as a PDF: Perfecting Sleep Cheat Sheet PDF

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I have also created an easy to use 4 Hour Body and 4 Hour Workweek Listmania page on Amazon.com. You can check it out here!

Measurements:

• MyoTape Body Tape Measure ($6.45, equivalent to OrbiTape one handed tape measure.)

• Escali High-Capacity Bathroom Scale with Body Fat/Body Water Monitoring (440lb / 200kg) ($44.95, exact scale recommended by Tim.)

• Slim Guide Skinfold Caliper ($15.65, exact caliper recommended by Tim. Not required to buy both caliper and scale.)

Supplements:

• Usp Labs Supercissus Rx Capsules, 120-Count ($26.99, cissus quadrangularis, for use on binge days and periodic supplementation, but not indefinite daily use.)

• Nature’s Life – Policosanol, 60 tablets ($24.99, free shipping, part of PAGG)

• Vitamin Shoppe – Alpha-Lipoic Acid, 300 mg ($17.99, 99 cent shipping, part of PAGG)

• Mega Green Tea Extract ($19.24, free shipping, part of PAGG)

• Kyolic Garlic, Formula 100 ($13.50, 99 cent shipping, part of PAGG. Aged garlic.)

Exercise Equipment:

Bosu Balance Trainer Home Version ($99.00 with free shipping. Honestly it is my favorite exercise, takes some time to get used to but really has worked wonders on my abs)

• Thera-band Latex Exercise Bands ($~4.22, free shipping. These are the elastic bands that Tim uses for chest-pulls, the GLUT-4 releasing exercise. Strength varies by color. Small enough to carry in pants pocket.)

• First Place Kettlebells ($60-150. There are many, many kettlebell manufacturers and sellers. This is one 5-star rated kettlebell that is available in a variety of weights. Tim recommends a 20kb/44lb or 24kg/53lb kettlebell for men to start, and a 16kg/35lb or 20kb/44lb kettlebell for women to start.

Sleep Aids:

• Philips goLITE BLU Light Therapy Device (149.99, free shipping. Portable, rechargeable blue therapy light with Bluewave)

• Travel Ultrasonic Humidifier (49.99 uses high-frequency vibrations to generate a micro-fine cool mist)

• California Poppy 1 oz.

• Source Naturals Huperzine A, 200mcg, 120 Tablets

• Nightwave Sleep Assistant Nw-102 Sleep Assistant – Original Version

• Zeo Personal Sleep Coach

• Philips Hf3470/60 Wake-up Light, White ($83.88, free shipping. Gradual light prepares your body to wake up)