Here is a chart comparing the different types of polyphasic sleep, monophasic sleep and biphasic sleep.<\/p>\n\n\n\n\n\n\n

<\/a><\/td>\n	<\/a><\/td>\n	<\/a><\/td>\n<\/tr>\n
<\/td>\n	Biphasic Sleep<\/a><\/td>\n	Everyman Sleep Schedule<\/a><\/td>\n<\/tr>\n
<\/a><\/td>\n	<\/a><\/td>\n	<\/td>\n<\/tr>\n
The Uberman Sleep Schedule<\/a><\/td>\n	Dymaxion Sleep<\/a><\/td>\n	<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n\n\n\n\n\n\n\n\n\n\n\n Name<\/span><\/span><\/th>\n Total sleeping time<\/span><\/span><\/th>\n Method<\/span><\/span><\/th>\n<\/tr>\n Monophasic<\/span><\/span><\/td>\n \u22488.0 h<\/span><\/span><\/td>\n 8 hours major sleep episode.<\/span><\/span><\/td>\n<\/tr>\n Biphasic (The \u201cSiesta\u201d)<\/span><\/span><\/td>\n \u22486.3 h<\/span><\/span><\/td>\n 6 hours major sleep episode and one 20 minute\u00a0<\/span><\/span><\/span>power nap<\/span><\/span><\/a><\/span>.<\/span><\/span><\/td>\n<\/tr>\n Biphasic (90-minute nap)<\/span><\/span><\/td>\n 6 h<\/span><\/span><\/td>\n 4.5 hours major sleep episode and one 90 minute nap.<\/span><\/span><\/td>\n<\/tr>\n Everyman (with 2 naps)<\/span><\/span><\/td>\n 5.2 h<\/span><\/span><\/td>\n 4.5 hours major sleep episode and two 20-minute power naps.<\/span><\/span><\/td>\n<\/tr>\n Everyman (with 3 naps)<\/span><\/span><\/td>\n 4 h<\/span><\/span><\/td>\n 3 hours major sleep episode and three 20-minute power naps.<\/span><\/span><\/td>\n<\/tr>\n Everyman (with 4 – 5 naps)<\/span><\/span><\/td>\n \u22483 h<\/span><\/span><\/td>\n 1.5 hours major sleep episode and four to five twenty-minute power naps.<\/span><\/span><\/td>\n<\/tr>\n Dymaxion<\/span><\/span><\/span><\/a><\/td>\n 2 h<\/span><\/span><\/td>\n Four 30-minute naps (every 6 hours).<\/span><\/span><\/td>\n<\/tr>\n Uberman (from German ‘<\/span><\/span>\u00dcbermensch<\/span><\/span><\/a><\/span>‘)<\/span><\/span><\/td>\n 2 h<\/span><\/span><\/td>\n Six 20-minute naps (every 4 hours).<\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Biphasic Sleep<\/span><\/p>\n The best of both worlds \u2014 to remain an early riser while also being able to stay up later at night.<\/p>\n \n Biphasic with 1 short nap: 6 hours of core sleep with one 20 minute power nap. <\/span><\/li>\n Biphasic with 1 longer nap: 4.5 hours of core sleep with one 90 minute nap.<\/span><\/li>\n<\/ol>\n This I think has the most potential for the average human being, although I am also interested in the Everyman with 2 naps.<\/p>\n 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 \u201cthe siesta\u201d which Tim outlines in the 4 Hour Body.<\/p>\n This involves 6 hours of core sleep at night followed by a 20 minute nap<\/strong>. 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.\u00a0 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\u2026 but this is doable.<\/p>\n The Everyman schedule<\/strong><\/h3>\n 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.<\/p>\n There are three options outlined below<\/p>\n \n The Everyman with 2 naps: 4.5 hours of core sleep with two 20 minute naps.<\/li>\n The Everyman with 3 naps: 3 hours of core sleep with three 20 minute naps.<\/li>\n The Everyman with 4 naps: 1.5 hours of core sleep with four or five 20 minute naps.<\/li>\n<\/ol>\n Getting Started Example (Everyman with Three Naps)<\/p>\n \n 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).<\/li>\n 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.<\/li>\n 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.<\/li>\n<\/ol>\n The Uberman Schedule<\/span><\/h3>\n The “Uberman” schedule is very cool but also really hard<\/em> 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.<\/p>\n \n The Uberman with six naps: 2 Hours of core sleep with six 20 minute naps<\/li>\n<\/ol>\n Getting Started with Uberman (From the 4 Hour Body<\/a>)<\/p>\n Step #1: Determine your sleep schedule. You will be taking 20-minute naps, every four hours, around the clock. That\u2019s 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.<\/p>\n Step #2: Do NOT oversleep. By oversleeping just once, you\u2019ll 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\u2019re tempted to hit the snooze button, put the clock far away from where you sleep.<\/p>\n 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.<\/p>\n Step #4: Beat the initiation phase. The first week and a half is the toughest. If you follow your outlined schedule, don\u2019t oversleep, and don\u2019t 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.<\/p>\n\n\n\n