Could Just Two Hours Sleep Per Day Be Enough?

It’s Myth-Buster Friday here at 10almonds, and we’re going to find out how well polyphasic sleep stands up to the cold light of day! In today’s edition:

• Top Ten Anti-Tips For (Against!) Productivity

• Polyphasic Sleep:

  • What is it?

  • Ok, why is it?

  • Ok, but does it work?

• The Once-A-Week Strategy—The anti-procrastination book that got 97% 5-star reviews on Amazon (out of hundreds of ratings), so we just had to check out why!

👀 WATCH AND LEARN

❌ Don’t Do These!

We’ve heard so many people’s tips, but here are Practical Wisdom’s Top 10 Anti-Tips, ten things to not do if productivity’s your goal*!

Click Here If The Embedded Video Doesn’t Load Automatically!

Timestamps? We picked some of our favorites:

• 02:51 Sideline your to-do list

• 08:40 Over-plan

• 10:02 Say “yes” all the time

• 11:08 Be a perfectionist

• 12:24 Have self-doubt

*Hi, it’s me, your writer here! I just wanted to share that when I first wrote this, I made a typo, and wrote “if productivity’s your gal”, which, well, that’s a whole new meaning! Anyway, it made me smile, so I thought I’d share it with you 😛

⏰ MAIN FEATURE

💤 Polyphasic Sleep… Super-Schedule Or An Idea Best Put To Rest?

What is it?

Let’s start by defining some terms:

• Monophasic sleep—sleeping in one “chunk” per day. For example, a good night’s “normal” sleep.

• Biphasic sleep—sleeping in two “chunks” per day. Typically, a shorter night’s sleep, with a nap usually around the middle of the day / early afternoon.

• Polyphasic sleep—sleeping in two or more “chunks per day”. Some people do this in order to have more hours awake per day, to do things. The idea is that sleeping this way is more efficient, and one can get enough rest in less time. The most popular schedules used are:

  • The Überman schedule—six evenly-spaced 20-minute naps, one every four hours, throughout the 24-hour day. The name is a semi-anglicized version of the German word Übermensch, “Superman”.

  • The Everyman schedule—a less extreme schedule, that has a three-hours “long sleep” during the night, and three evenly-spaced 20-minute naps during the day, for a total of 4 hours sleep.

There are other schedules, but we’ll focus on the most popular ones here.

Want to learn about the others? Visit: Polyphasic.Net (a website by and for polyphasic sleep enthusiasts)

Some people have pointed to evidence that suggests humans are naturally polyphasic sleepers, and that it is only modern lifestyles that have forced us to be (mostly) monophasic.

There is at least some evidence to suggest that when environmental light/dark conditions are changed (because of extreme seasonal variation at the poles, or, as in this case, because of artificial changes as part of a sleep science experiment), we adjust our sleeping patterns accordingly.

The counterpoint, of course, is that perhaps when at the mercy of long days/nights at the poles, or no air-conditioning to deal with the heat of the day in the tropics, that perhaps we were forced to be polyphasic, and now, with modern technology and greater control, we are free to be monophasic.

Either way, there are plenty of people who take up the practice of polyphasic sleep.

Ok, But… Why?

The main motivation for trying polyphasic sleep is simply to have more hours in the day! It’s exciting, the prospect of having 22 hours per day to be so productive and still have time over for leisure.

A secondary motivation for trying polyphasic sleep is that when the brain is sleep-deprived, it will prioritize REM sleep. Here’s where the Überman schedule becomes perhaps most interesting:

The six evenly-spaced naps of the Überman schedule are each 20 minutes long. This corresponds to the approximate length of a normal REM cycle.

Consequently, when your head hits the pillow, you’ll immediately begin dreaming, and at the end of your dream, the alarm will go off.

Waking up at the end of a dream, when one hasn’t yet entered a non-REM phase of sleep, will make you more likely to remember it. Similarly, going straight into REM sleep will make you more likely to be aware of it, thus, lucid dreaming.

Read: Sleep fragmentation and lucid dreaming (actually a very interesting and informative lucid dreaming study even if you don’t want to take up polyphasic sleep)

Six 20-minute lucid-dreaming sessions per day?! While awake for the other 22 hours?! That’s… 24 hours per day of wakefulness to use as you please! What sorcery is this?

Hence, it has quite an understandable appeal.

Next Question: Does it work?

Can we get by without the other (non-REM) kinds of sleep?

According to Überman cycle enthusiasts: Yes! The body and brain will adapt.

According to sleep scientists: No! The non-REM slow-wave phases of sleep are essential

Read: Adverse impact of polyphasic sleep patterns in humans—Report of the National Sleep Foundation sleep timing and variability consensus panel

(if you want to know just how bad it is… the top-listed “similar article” is entitled “Suicidal Ideation”)

But what about, for example, the Everman schedule? Three hours at night is enough for some non-REM sleep, right?

It is, and so it’s not as quickly deleterious to the health as the Überman schedule. But, unless you are blessed with rare genes that allow you to operate comfortably on 4 hours per day (you’ll know already if that describes you, without having to run any experiment), it’s still bad.

Adults typically need 7–9 hours of sleep per night, and if you don’t get it, you’ll accumulate a sleep debt. And, importantly:

When you accumulate sleep debt, you are borrowing time at a very high rate of interest!

And, at risk of laboring the metaphor, but this is important too:

Not only will you have to pay it back soon (with interest), you will be hounded by the debt collection agents—decreased cognitive ability and decreased physical ability—until you pay up.

In summary:

• Polyphasic sleep is really very tempting

• It will give you more hours per day (for a while)

• It will give the promised lucid dreaming benefits (which is great until you start micronapping between naps, this is effectively a mini psychotic break from reality lasting split seconds each—can be deadly if behind the wheel of a car, for instance!)

• It is unequivocally bad for the health and we do not recommend it

Bottom line:

Some of the claimed benefits are real, but are incredibly short-term, unsustainable, and come at a cost that’s far too high. We get why it’s tempting, but ultimately, it’s self-sabotage.

(Sadly! We really wanted it to work, too…)

📖 ONE-MINUTE BOOK REVIEW

Once-A-Week Strategy to Stop Procrastination - by Brad Meir

Procrastination is perhaps the most frustrating bad habit to kick!

We know we should do the things. We know why we should do the things. We want to do the things. We’re afraid of what will happen if we don’t do the things. And then we… don’t do the things? What is going on?!

Brad Meir has answers, and—what a relief—solutions. But enough about him, because first he wants to focus a little on you:

Why do you procrastinate? No, you’re probably not “just lazy”, and he’ll guide you through figuring out what it is that makes you procrastinate. There’s an exploration of various emotions here, as well as working out: what type of procrastinator are you?

Then, per what you figured out with his guidance, exercises, and tests, it’s time for an action plan.

But, importantly: one you can actually do, because it won’t fall foul of the problems you’ve been encountering so far. The exact mechanism you’ll use may vary a bit based on you, but some tools here are good for everyone—as well as an outline of the mistakes you could easily make, and how to avoid falling into those traps. And, last but very definitely not least, his “once a week plan”, per the title.

All in all, a highly recommendable and potentially life-changing book.

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May you be at your best today,

The 10almonds Team