sunnuntai 31. lokakuuta 2010

Taking a Break

I'll have to spend a few days living monophasically for now. There's not a lot to tell you about last couple of days, because I simply have been living monophasically on them as well. However, that has been involuntary, as I haven't just woken up to my alarm for some reason.

I guess it's good to clear some sleeb debt once in a while, but I really could've used the extra hours now. Well see how long I will be on a break, but once I re-start I'm still considering by starting with Uberman to get me going with the naps again. Then after first oversleep turn it into the everyman with SPAMAYL schedule I had planned.

perjantai 29. lokakuuta 2010

New Approach

So basicly the normal, cold turkey approach to Everyman isn't working for me, I just aren't as strict as I need to be. So I'll just shift to more SPAMAYL-typed approach to adaptation that many people are using these days. Basicly it's just getting up from core at a set time every day and then napping SPAMAYL-style for the rest of the day. I'll be using minimum of 90 minutes awake in between the naps. I'll keep 10:30 as my waking up time for the core, but go to sleep when I please before it.

The thing is that so far every time I've gone to bed, be it 6:30, 7:30 or even 8:00, my brain have been on fire - thoughts just fly in and out and I can't really sleep because I'm reflecting on so many things. I hope that eventually that phase will move to an earlier time with this change of schedule.

I'll I'm to the 3 hour + 3 naps schedule and will be streching my wake times whenever I can, but I'd suspect that it'll be more like 1.5 hour + 4-5 naps at the beginning. Let's examine what I have learned on the 17 days so far, this is basicly cliff notes of last post with some observations.
- The night-time phase is for some reason the easiest for me and I can go for really long time.
- In contrast, the morning is tough and usually only 2-3 hour waking time has been approriate. I haven't been very productive either during that phase.
- I have had serious problems with discipline, which I hope this SPAMAYL approach will eliminate. Maybe it won't but hopefully it will. Those discipline issues have gotten a little better, except with the set-back - today's complete crash-out.
- I'm wasting a ton of time trying to get to sleep and at times pushing the snooze button. My first priority will be to establish the habit of getting up properly every time the alarm goes off.

That's all I remember for now. I'll say as a last thing that even this continue's failed attempt still gains hours compared to monophasic, and since I'm not zombie almost ever and there isn't even that many tired hours, it's a win anyway. Only thing that lacks for me is the dream recall, I find it hard to establish a habit of remembering anything when I have to get up instantly and focus just on staying up. I'm the type that really needs to focus to remember the dreams. Well, perhaps it'll get better once I gain some kind of structure.

Last 17 Days

Here's my logging from past 17 days. It's failed so far and I haven't strung 7 successful days together, practically not even two. It's probably no use for anyone, and I don't really recommend you wasting your time reading it, but I'll post it anyway. I'll post another post immeadiately after and say some stuff about changing the approach. I'm not giving up on Everyman, on average it's still giving me at least a couple of hours more per day and I don't feel overall that fatigued, it's just the mornings that are tough.

Day 1

Core 6:05-9:05
Nap I 14:05-14:25
Nap II 19:35-19:45
Nap III 0:40-1:50
Sleeptime: 3:50

A near-perfect day. The last nap got over-extended for some reason, I'm still struggling to explain it. That said, it was nothing serious as we're still under 90 minutes. What I'm glad about is that I slept at all, that midnight nap has been my trouble spot so far.

Day 2
Core 7:00-13:00
Nap I Didn't even try
Nap II Missed
Nap III 0:50-1:00
Sleeptime: 6:10

There's a pattern. Good day - oversleep - good day - overleep. I went to bed 5:45, and I was pretty tired, I was very hopeful of getting to sleep quickly. But my brains had other plans. I kept having great ideas and the brains just kept racing. In the end I fell asleep around 7 after shifting my alarm to 9:40. I woke up and intended to play my GBA which I had set aside my bed, but before I even had it in my arms I had fallen asleep again. Luckily I managed to get up after 6 hours rather than sleeping for full nights worth, which enabled me to try to get the two naps as well. That said, the success weren't that good on them. Especially the third nap was tough again, I suppose I could test it at an earlier time on some point - I keep getting tired around 1½ hours before it, but not so once the actual naptime comes.

Day 3
Core 6:45-9:45
Nap I 14:00-15:30
Nap II Missed
Nap III 0:30-0:44
Sleeptime: 4:45

My core was a bit late as I didn't simply wake up to my alarm - it kept ringing and I finally woke up after 30 minutes of that. Still as my time of going to sleep was so late, it was okay and just right lenght core.

The first nap was perfection - was. I overstayed my welcome in bed and fall asleep again, not oversleeping badly, but oversleeping anyway. Originally I fell asleep pretty much at the right time, had dream, and then woke up like 30 seconds before the alarm. But I hit snooze a couple of times trying to remember every detail of the dream and in the end fell asleep completely again.

I missed the second nap, probably due to the extra length of the second one. For the third nap I went to bed really early expecting trouble falling asleep, but I got asleep fairly quickly. My brother awoke me and I blew a fuse, but it wasn't a bad nap. I'm going to survive easily to next core with this.

Day 4
Core 6:20 - 16:00
Sleeptime ?:??

Well I didn't sleep the whole time, I actually fist got up 9:15 and was fairly... Umm, I was tired, but not dead like usually. I could've easily gotten up. But noooo. I decided to do the snooze thingy, but apparently at some point I accidentally turned the alarm completely off and next thing you know, it's 16:00. To be honest I woke up at times, but was too depressed to get up.

I'm very unhappy with myself, but I lack motivation to get up that early. I need to find something to make me get up there, otherwise this might take a while.

Redesigning the schedule
While going to sleep at day four it occured to me that this schedule simply doesn't work - my brain is always racing for some reason around 6 o'clock in the morning so going to sleep at that time just kills my productivity. I need to use that time (like now I'm redesigning my schedule). I have now some sense when I naturally get tired, so let's see.

It's hard to piece this all together.

Core 7.30-10.30
Nap I 14:20-14:40
Nap II 19:40-20:00
Nap III 1:00-1:20

It's a bit varying in terms of wake times, but there's some method to it's madness. Core is shifted a bit later, we'll see if that just shifts my "brains racing" phase. Most notably first nap is much closer to the core. I normally don't do much with that phase anyway and it's definitely my most unproductive phase. I'm groggy after waking up from core and don't even feel like staying awake for too long. Still it's longer than your Uberman phase, so I guess that's the beauty of Everyman. Then I have two normal length phases. Unfortunately I couldn't fit in any nap around 22-23 when I normally get tired. I'll be playing with the schedule in a few days so maybe I can test some change if this doesn't work, but this is how I see it now: Making nap II around that time make the preceding phase too long I couldn't handle it, I suspect and making the last nap that make my final phase reeeeeallly long. I couldn't handle that either. Perhaps if I'd keep my core where it is it would work, but hopefully moving the core makes me tired also a bit later in the evening. We'll see. As this is it should work better.

The first testday will be...

Day 6, as I overslept (again) in the Day 5!
Core 7:45-11:00
Nap I 14:20-14:30
Nap II 19:50-20:05
Nap III 0:50-1:25
Sleeptime: 4:15

First day that I managed to follow the schedule. Nap times seem to be working, I didn't have much trouble getting asleep on any of the naps. I spent a little over four hours asleep and a little over five hours in bed.

Day 7
Let's save time and just say it was a complete fuck up.

Day 8 & 9
Same here. I really do suck.

Day 10
Core 8:10-11:05
Nap I 15-18*
Nap II 2:15-2:35
Sleeptime 6:15

Core was nice, I felt shit in the first wake-phase, Nap I wasn't really 3 hours. I just put the alarm as usual around half an hour later, but when it went off I felt like I had not slept at all. So I put it 20 minutes later. And again. Then finally I decide I've had enough (I had plenty by that point), I start hitting snooze for a long time. So basicly I got plenty of 2-3 minute sleeps in at that point. Finally I got up after 3 hours of napping, but I reckon I slept so much that I can skip the third nap today and this day can't be considered a success.

Day 11
Core 8:10-13:30
Nap I 14:40-16:00
Nap II 0:15-2:00
Sleeptime 8:25

I made the same mistake again. Multiple mistakes: Not getting up right away and then forgetting to re-set alarm after it went off. Therefore I got an extra cycle and gotta limit my naps again. But I insisted on taking a nap very quickly, but once again first tried it three times probably getting over 20 minutes slep and then snoozed the hell out. The last nap got a bit streched too and overall I didn't gain any time compared to normal monophasic schedule. I didn't actually sleep 8 hours though. We'll see if that last nap causes problems to get to sleep in the morning.

To prevent me from napping for extended periods of time, I'll give myself timeframe of around 40 minutes to get my naps, after that I just get up regardless of the fact I've actually slept. Should put some pressure on me.

Day 12
Core 8:30-12:00
Nap I 17:50-18:00
Nap II 18:30-19:00
Nap III Missed
Sleeptime 4:10

Well my falling asleep got delayed a bit and therefore the waking time was pushed a bit late as well. As you can see my naps went a bit close together. I don't mind as it doesn't seem to have affected me negatively. For some reason I didn't even need third nap.

Day 13
Core 8:00-11:10
Nap I 14:20-17:10
Nap II 1:10-1:25
Sleeptime 6:15

My core is consistenly a bit late. I'm happy though that I woke up. It took combined efforts of computer alarm and my phone's alarm though before I did it. The second nap was more of a combination of multiple naps. I had the 20 minute nap normally, but kept laying as I watched football and in the end fall asleep for a combine total of nearly 3 hours. That sucked, but at least I'm not that tired any more. I had to take one short nap in the night to survive for the rest of the night. I spent in bed nearly an hour, but slept only for 15 minutes.

Day 14
Core 8:20-11:05
Nap I 14:50-15:35
Nap II 19:55-20:15
Nap III: 1:00-2:40
Sleeptime: 5:00

Again my brain were just going overboard at the time I was supposed to fall asleep so instead it took me nearly an hour to fall asleep. I enjoyed the first nap a bit too much, but not too much to consider this a failure. I was near a somewhat of a success, but had to ruin it by not getting up when alarm went off for the last nap. How many times I have to make the same mistake to learn? If I'm gonna stay in bed, I need to have the alarm on for like 10 minutes away. Luckily I didn't sleep too long. Let's hope I'd FINALLY have successful day tomorrow. I can take solace from the fact that I've not BADLY failed for three days.

Day 15
Core 8:30-12:20
Nap I 15:00-15:30
Nap II 20:00-20:20
Nap III 1:40-3:20
Sleeptime 6:20

Streched core and fuckin' oversleep at night ruined this night. My schedule is still messed up compared to plan. Another half-bad day.

Day 16
Core 8:50-11:40
Nap I 14:45-15:10
Nap II Missed?
Nap III 0:45-1:00
Sleeptime 3:30

My core got very late, but at least it was of the correct lenght. I don't remember sleeping at all during the second nap, despite staying in the bed for an hour. Perhaps slept for a bit though, since I've been pretty refreshed. Third nap made me feel that I'm really starting to get the hang of it, as I fell asleep fairly fast and woke up way before the alarm.

Day 17:

Well I just completely crashed out. It was originally just two hours oversleep, but I couldn't be arsed to get up and failure is a failure regardless of how many hours it takes, so I got back some sleep debt. Back in action tomorrow.

keskiviikko 13. lokakuuta 2010

Some Thoughts

This is probably gonna be a short post, but I just had to ponder a bit... I am going to tell you how my adaption is going once I get seven days of decent adherence, but at the moment it looks as if it's going to get at least another seven days.

That's what bugs me: Everyman feels really, really hard. With Uberman it's pretty clear, stay strict 7 days and you've past the worst and in a month you'd be pretty much established. But with Everyman I'm struggling as hard, but I'd supposed to maintain it for two months and it should get a whole hell of a lot worse before it gets better.

At the moment I'm just stuck in a perpetual half-adaptation. I don't mind much, I'm not much if at all more tired than when on monophasic, but I'm winning at least some hours, if not as much as I would hope for.

I thought that it would be easier as during my Uberman adaptation my schedule was very Everyman-esque. But then again, the longer I went on, the longer the oversleeps in the mornings got, so I guess that's the Everyman adaptation there, the tiredness accumulates slowlier, but eventually it'll look to get you.

At least I'm functioning well and this has been a fairly productive few days for me. I'm looking to increase my output though!

maanantai 11. lokakuuta 2010

Another Huge Oversleep

Let's compare the two schedules a bit:
Uberman: I adhere to the schedule 1-3 days, feeling mostly fine, some very tired moments, then oversleep 3-6 hours.
Everyman: I adhere to the schedule 1-2 days, feeling fine all the time except when waking up, oversleeping 7-10 hours.

I don't really get why I am struggling so bad, but instead of just logging a failed attempt after another, I'll return to you once I have week of solid adherence under my belt. It might take a while, but hopefully it will be just around a week.

So see you in a while.

sunnuntai 10. lokakuuta 2010

Everyman Day 2

Sleeping time: 6-9, 3 h
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

This is kind of borderline, because I didn't actually get up. I stayed in bed and daydreamed, but to be honest I didn't stay exactly awake. Then again I didn't exactly sleep either, I knew what was going on around me and kept keeping my eyes open. I had alarm all the time 10-15 min forward and kept shifting it to make sure that I don't fall asleep for extended period of time. I'm still pretty sure that I passed out a couple of times for multiple minutes.

Nap 1
Sleeping time: 11:25-11:45, 20 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

I eventually decided that instead of staying half-asleep for long time I'd just take one proper nap. It eased my tiredness a bit and after waking up, I finally got up.

I'd suppose I take extra naps today as skipping the last nap yesterday left me tired, but we'll see.

Nap 2
Sleeping time: 14:10-14:25, 15 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

A bit late, but only ten minutes. It's okay considering I had an extra nap. I'd think I survive to next nap easily.

Nap 3
Sleeping time: 20:00-20:15, 15 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

I'm a bit late from normal times, but it's still okay.

Okay, now it's way past my normal naptime for what would normally be my third nap. I didn't try as long as yesterday, but the conclusion was the same; I just couldn't get to sleep. I wonder if it is because of the extra nap or because of the fact that I just am not tired at this time of the night.

I'm getting a bit tired now, at 3 am. but I don't know... Should I still go to sleep? I think it would delay my core sleep. I'd prefer my current schedule, so I guess I should just force my body to adapt.

Tomorrow I'll be strict and not do any extra naps.

lauantai 9. lokakuuta 2010

Everyman Day 1, Take 3

Let's see if we finally get this underway. Still planning to see if the 3h + 4 naps is sustainable or just too much.

Sleeping time: 6:45-9:40, 2h 55 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Once again, the "REM" part in the Core sleeps is whether I remembered any REM - If I'm healthy I am supposed to have had REM in that 3h segment. I think I nailed the Core's lenght - I am tired, but not as tired as in past attempts and this I could actually bear. I had to shift the waking time later as I couldn't sleep at the beginning.

Nap 1
Sleeping time: 14:05-14:20, 15 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

I had long patches of text here, but apparently forgot to save it, so fuck it.

Nap 2
Sleeping time: 19:55-20:20, 25 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

This nap was full 35 minutes late. I'm still finding my way. I'm not skipping naps like in Uberman, the break would be too much.

Looks like I'll miss the third nap for today. I went to sleep a bit after my target time, stayed in bed for 1½ hours with no traces of sleep, so I guess I'm just not tired enough. Weird. I guess it'll get easier once I get more sleepdeprived, if ever.

So yeah, I'll hit my core again, it was two nap day today... See ya in tomorrow's post.

torstai 7. lokakuuta 2010

Let's Start Over Again

I had an insanely long sleep today. 10 hours minimum. Yeah, I hate myself. Tomorrow restart again from day 1.

I hate getting up tired but I just have to bear it for some time.

I guess I should do something not fun with those early grogged 20-30 minutes. I mean I'm not going to enjoy it anyway, so I can do something that sucks, it's not going to ruin my mood any more. Also it would keep me employed so that I don't get that urge to just go back to sleep. I need to have clear vision what to do, otherwise I just won't get up thinking subconsciously, "Why bother?" after I clear that initial tiredness, I believe that I'll be alright.

keskiviikko 6. lokakuuta 2010

Everyman Day 3

You could hardly say this day three as I've not really been on Everyman. I wish I had some discipline, but the last rays of hope are starting to dissapear.

Core 3
Sleeping time: 4.30-9.30
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: Yes.
I headed to bed really early - I was tired, but figured it was already too close to core so I would fix my schedule by being early today. It kind of sucks I didn't get up straight away, again, but at least now I was much closer to my intended wake-up time. I can now nap away in my intended spots, even though four naps are excessive at this point. I need practice though.

Nap 3.1
Sleeping time: 13.30-13.40, 10 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: Yes.

Just the kind of nap I like - short, and refreshing, without the need of the alarm. That said, I still spent over an hour in the bed in total.

Okay, I'm just not tired enough to follow the schedule even today exactly as I've been intending to. Fuckin' oversleeps.

Nap 3.2
Sleeping time: 22:25-22:50
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Thig on the other hand was the absolute worst nap. No REM, too long causing groggyness after waking up. At least I feel fine now that I've woken up properly. That's probably it for today in terms of naps, I think I can handle 7 hours awake and if I can't, I'll just shift my schedule a bit.

I think I have to start to enforce the program with Uberman-like discipline - bed just in just when the program say and up when program says. If I don't sleep, tough shit. It makes for a harder adaptation, but that's better than no adaptation like at the moment.

tiistai 5. lokakuuta 2010

Everyman Day 2

Core 2
Sleeping time: 6.30-12.30
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

I overslept because I forgot to hit snooze, instead I complely shut down the alam. I should really just put the alarm so far away that it forces me to get up. I slept so long that I doubt I can take all the naps I intended today. One nap when I get tired, max two. I hate my lack of discipline. How many times I've already said that?

Nap 2.1
Sleeping time: 21.30-22.00
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Again I stayed in bed for nearly half an hour before getting up. Overall it took over an hour to get this nap once again. I'd predict I need another nap closer to morning.

maanantai 4. lokakuuta 2010

Everyman Day 1 Take 2

Alright, let's hope this works this time. I hope I haven't lost my napping ability, though I'd suspect not as I have picked it up very fast on my recent attempts.

I've basically had many monophasic nights now in a row and my uberman/SPAMAYL attempt has just slided back to monophasic sleep. I'm going to attack this Everyman attempt with new discipline as I've built my schedule around it. So oversleeping = fucking everything up.

That said, I'm not actually yet following the schedule very strickly. I'm easing myself into it..

It's about the core time, but it will be a little delayed today as I'm not tired yet. Not much, just a bit. It will eventually set around the intended time, but unlike in Uberman, Everyman isn't that exact with the timing. I still aim to be fairly strict with the times.

Core 1
Sleeping time: 7-10
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

No in REM means that I don't have recall of it, at least if I don't have abnormal brain I would have had REM during that three hour phase. In the end going to sleep shifted full hour later. That's good as it the nap doesn't come a minute too early. I got up, but I'd rather stayed in bed. The timing of my waking up wasn't perhaps the best. Anyway I now have little over three hours before it's bedtime again.

Nap 1.1
Sleeping time: 13:55-14:05, 10 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: Yes.

Unlike in the Uberman, I'm ready to shift my nap forward if I don't for some reason get to sleep right away. That's what happened here too, I just wasn't tired enough to fall asleep immediately. Especially at the start of the schedule these times will vary a lot, I'd guess. I had a short dream in this and I stayed in be until 14:20, just pressing the snooze of my alarm, but I didn't really sleep after that, just enjoyed the warmth of the bed. It was a refreshing nap overall.

Nap 1.2
Sleeping time: 18:20-18:35, 15 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Again I stayed in bed after waking up. Overall both naps have taken about a hour of my time so if this keeps up I won't really have won any hours for day. It seems like I could go for longer breaks between the sleeps, but we see what happens once I've been a couple of days on this schedule. I wonder if I get more tired.

Nap 1.3
Sleeping time: 22:50-23:05, 15 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Again I stayed on the bed over an hour combined - it took me nearly half an hour to fall asleep and I once again just layed there 20 minutes. Not that it really matters, but if I'm using my extra time just to lay in bed... Well whatever.

I'm now over a hour behind of normal schedule. By this pace I'd be taking the last nap around 3-3.30 and then I'd have 2½ hour last phase. Interesting to see when the natural tiredness kicks in. To be honest I feel great, only trouble has been getting up, but once I get past that initial tiredness it's been smooth sailing.

Nap 1.4
Sleeping time: 3:20-3:40, 20 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Okay so I'm finally tired. I hate that I now have to wait over 2½ hours when earlier it was waiting for getting to sleep.

So in the end the naps were in incorrect times, but overall four naps seems the right amount, even though the norm is 3 hours core + 3 naps.

Well in the end my tiredness subsided during the last phase as well - it was just the initial groggyness that bothered me.

lauantai 2. lokakuuta 2010

Everyman Day 1.. Le'ts say 0

Let's start counting from the start, because for all intents and purposes I've been living monophasically past few days. I'll do freerunning naps for the rest of the day but as my oversleep was so heavy I don't think I need them that much. I'll update to this post my Day 1 loggings tomorrow.

Nap 1.1
Sleeping time: Missed nap
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.

Fair enough. I missed all of the naps as expected after the huge oversleep this morning. I'll probably go to be a bit early and strect the core sleep today, but tomorrow I'll look to go exactly by the program.
Overslweep 6-15

Let's try again tomorrow.

Day 13 - Giving Up On SPAMAYL

Might as well call this Day 1 as my attempt has been so half-assed so far, but whatever.

Nap 13.1
Naptime: Missed nap
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 10 h
Successful naps in a row: 0

Well at least my fear of tough phase shifting to an earlier time was unfounded. We'll see what happens but now I wasn't tired enough to get to sleep. Of course once the first slightest wave of tiredness hits I'll be hitting the bed to avoid it getting unbearable.

Nap 13.2
Naptime: 4:30-4:50, 20 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 13 h
Successful naps in a row: 1

Alright, it's showtime - the risk of oversleeping is at it's highest again. I'll be heading back to bed as soon as I can.

Nap 13.3
Naptime: 5:40-6:0, 20 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 14 h
Successful naps in a row: 2

Nap 13.4
Naptime: 6:20-7:00, 40 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 0 h
Successful naps in a row: 0

We'll I'll be honest, I practically couldn't get up from the bed for this one and the break was way too short that I was up, in fact probably shorter than that. That's why I reset those numbers. Still now that I'm up I can say that I'm headed for the right direction.

Oversleep ~7 hours

That does it. I'll shift to everyman as it's obvious that I just can't get through that morning phase without extended period of sleep.

I'll do 3 hours core + 4 naps and take the one extra off if I feel like it, but I'll rather sleep more than less just to be sure. It's not like 20 minutes is crucial for me.

6.05-9.05 Core
13:35-13:55 Nap 1
17:35-20:35 Nap 2
21:35-21:55 Nap 3
1:35-1:55 Nap 4

That's roughly it and I can keep my current naptimes with that. I might need to tinker with that schedule eventually, but we'll see.

perjantai 1. lokakuuta 2010

Day 12 - Resetting Everything

I don't see the point of doing the typing test any more, sorry

Nap 12.1
Naptime: Missed nap
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 14 h
Successful naps in a row: 0

I'm still off balance in terms of my schedule, but I'll start napping soon enough. I feel very good.

Nap 12.2
Naptime: 5:00 - 5:20, 20 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 17 h
Successful naps in a row: 1

Normal morning tiredness is already starting to creep in. It's likely that I keep the napping rhythm pretty tight at the beginning.

I got a quick nap but failed to get up. Result: about 5 hour oversleep. I'm beginning to worry if I lose my napping form with these constant problems. I mean you could say that I've been on monophasic for past few days, there's been so much normal sleep. I really need to clean my act up.

Oversleep 2
What was intended as an half hour nap streched to bit over a hour. This is going down the toilet at the moment. I suppose I lose the 17:35 nap, it's too close. I hate my lack of discipline.

So I skipped the 17:35 nap and will continue with normal schedule at 21:35

Nap 12.5
Naptime: 21:35 - 21:55, 20 min
Mental 0 1 2 3 4 5 6 7 8 9 10
Tiredness 0 1 2 3 4 5
REM: No.
Time since last oversleep: 6 h
Successful naps in a row: 1

I sure hope that my tired phase didn't shift to night.

Recapping After 11 Days

Alright, here's the deal - I had some commitments that forced me to stay up longer than usual and therefore my schedule is messed up. I'll be starting Day 12 with nap at normal time. I'm transitioning to some sort of half-SPAMAYL / half-uberman, I'm going to explain it next.

So far as you might've noticed my performance levels have been fairly sustained mainly due to consistent oversleeps on morning hours. I've been fine in the evening. Therefore I've decided that I keep half of my schedule as it is - 17:35, 21:35 and 1:35 naps stay as they are. From small hours to noon I'll be fighting my sleepiness by using SPAMAYL with 45 minute minimum wake time.

I haven't been very committed in the mornings. My determination has been low as I've gotten more than enough extra hours even with oversleeping and as I feel fine I'm not afraid of sleep-debt accumulation. But with SPAMAYL I'm going to be committed and do my best to keep up the schedule.

This effort could go on for quite a while. Unless I crash heavily on some day (which would indicate that sleep-debt was accumulating after all), I'll keep living with this schedule. I'm happy how everything is going so far.

Let's talk shortly about those mornings. I don't know how many naps I'll be taking, but I'd think I better take the first nap as soon as first ounce of tiredness emerges, just as a pre-emptive measure. It might be that I'll be taking a ton of naps. 45 minutes is my absolute minimum but if possible, I'll try to keep it a little longer. I'll just start calling them "Nap 11.2" instead of days as there now is no set structure and there might be 10+ naps a day. I hope I won't have to do that many, but it's possible.

Eventually I hope to start limiting the naps and seeing where that goes. It might be that I'm just not able physically to do Uberman, so I'll have to find out where my limit is. Limiting permanently my sleep to four hours a day for example would be a great victory.

I'll be easing back to heavier training as well during the first week of October. We'll see how that affects me.