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Sleep

Last edited 384 days ago by Jacky Xu
TLDR:
Sleep is the most important activity for your health
⁠
.

⁠
Non-reducing Polyphasic Schedules
⁠
⁠

“Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their SWS and REM need, complemented with a nap of varying lengths during the day depending on how sleepy they are.”
“On this schedule, there is no requirement to stick to any nap durations. They can last anywhere from 10m to 2h depending on day.”
“More productivity during the daytime and a more proactive lifestyle (more heavy sports, more social time, alertness boost from entrained napping habits).”
“When daily napping routine grows to be consistent, the combination of a restful core sleep at night and a good daytime nap can outperform monophasic sleep in terms of regulating productivity and generating energy.”

Action Items

Use
biphasic-x
⁠
as baseline schedule
Understand that
sleep is the most important thing for your health
⁠
⁠
⁠
Remove caffeine from your life
⁠
⁠
Set no alarm and
let yourself wake up naturally
⁠
⁠
Run, train and engage in sports daily so you’re exhausted

Sleep Hygiene

Expose yourself to
sunlight as soon as you wake up
⁠
⁠
⁠
No screens 2 hrs before bed
⁠
- manga, mobility, and meditate
If you’re not sleepy at 2030, pop a
0.3mg
⁠
melatonin
Put on eye mask + ear plugs before sleeping
Strive to get 9+ hrs every night

Additional Reading

⁠
Why Shortened Monophasic Sleep is Bad
⁠
⁠
⁠
Starting a Polyphasic Lifestyle
⁠
⁠
⁠
Advantages of Polyphasic Sleep
⁠
⁠
⁠
Before You Start
⁠
⁠
⁠
Meditation
⁠
⁠
⁠
How to Adapt
⁠
⁠
Non-reducing Polyphasic Schedules
Action Items
Sleep Hygiene
Additional Reading
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