Hello there stranger,
this is my circadian log. As I read alot about polyphasic sleep and had some very positive experiences with rebuilding my own and other’s monophasic sleep patterns, I decided to try to change my sleep pattern from monophasic to biphasic. As a result of this I got up early at 6 o’clock in the morning. You can start reading about Polyphasic sleep patterns here, but its a short article.
As I read a book about sleep and how to improve the quality of your sleep, I decided that it would be wise to do this slowly, with multiple phases. It mostly told me, that its critical how deep and regenerating the first three hours of sleep are. I (am going to) use the following measures to imprint my new sleep pattern as efficiently as possible:
- healthy food and alot of water – I started eating much more healthy, excluding red meats and eating shitloads of fruit every day. I also drink about one liter of water a day with rising tendencies.
- no coffee, 7 hours before I go to bed.
- at least one hour of calm before I go to bed, so my mind can ease.
- drink a whole beverage of water instantly after getting up, this gets my body going.
- Measure the timings right – Before I decide when I go to bed, I measure how long I need to go to sleep and how many hours of sleep I want to get. I also build in some buffer time, so that my body has time to wake up on his own. With the right timimg, I often got used to waking up a few minutes before my alarm rang in the past. I will try to make my body adopt the new pattern without the alarm. I just use it, so I will not miss the light sleep phase, where I want to get up.
- Napping if I need to, but just about 15-20 minutes. Everything above 45 mins makes me feel sick the rest of the day. Loud music and lights in the room keep the sleep light. So if I have relaxed enough, my body wakes up by the music. This is a trick I invented myself, because I experienced that I tend to nap when I listen to the right music. Can’t go to sleep though with music in the evenings.
If this new rythm works for me, I would have up to 3 more hours awake per day. Least, theres this ugly question: What to do with all the additional time? If I have some good answers to that I might have a really good motivation to continue. As I already work alot, I will use the new free time for things I love. Like writing in my blog again. Maybe you realised this is the first post after nearly a year.
Beneath you will find my daily log, how I feel and how tired I am. Maybe I will find solutions to some problems, and maybe others will vanish with the time:
My Circadian Log:
Sa 25. Feb 06:48:16 - Getting up wasn’t too hard after all. My eyes were a bit dry and I acted a little uncoordinated, but nearly one hour after I got up, without coffee yet, I feel well. I have a little cold, so its not perfect, but I might like to get used to it. I intend to have my power nap at 3 pm. In the past I made some good experiences with napping at my daily low point at 5 pm. But I will first try to keep the nap in the middle of my 18 hours day.
So 26. Feb 07:26:08 CET 2012 - Today I also felt a little bit dizzy and unoriented when I got up at 6:30. Yesterday I had no big issues. I had to move the nap forward to 2pm because I got really tired, but did only nap for 20 minutes. When the day grew old, I felt this tiredness rising again. But it was perfectly fine at the right times. After all I hat some trouble falling asleep, seems like I need about 30 minutes to fall asleep instead of ~5mins which I was used to. I also hear a little hum when its really quiet, but both might be the result of a little cold I caught last weekend. After all I feel like its working and I will continue my little experiment. Have a nice day.! o/
Mo 27. Feb 06:21:36 CET 2012 - Yesterday I first noticed that my afternoon low started to bug me, I felt incredibly tired and couldn’t concentrate on math for about 3 hours. I thought about postponing this little project the first time, just until the exams are done. But I think it didn’t get me, this time. I went to bed in time and it was alot easier to fall asleep this time. Getting up at 6 was really hard this time, but I managed using alot of light and fresh cold water. Lets start with some breakfast.
Di 28. Feb 06:24:33 CET 2012 - This day starts well, as always at 6 am. I seem to adopt more and more. I feel tired, but not as disoriented as the last days and I am much more awayke during the days. I don’t freeze as much as I used to and most important: My concentration is coming back. (Or I get used to it :/ ) After all I am still convinced to try it out for a few weeks, also I am thinking if I want this as a lasting establishment, mostly because I also enjoy sleeping. But we will see. Its a little uncomfortable in the morning, but DUDE! 3 additional hours per day!
Wed Feb 29 07:16:31 CET 2012 – Today is the day of my math exam. So I will not tell really much here. Just that I got up at the right time, and feel a little dizzy because I was woken up in the night by an ex-girlfriend calling me half an hour after I got to sleep. I’m already at the university, just sipping my first coffee of the day
Do 1. Mär 16:27:40 CET 2012 – I think from today on, I can say I have fully adopted the circadian rythm. I woke up at 5:55 am without the alarm and got up, dressed and left in about 10 minutes. Ready to kick ass without any coffee I will now stop this log and write a new blogpost when I have some long term observations ready to blog.