Biphasic Sleep Schedule: Day 3

From this day on, I'm going to keep the posts short. Only noting times of nap/core sleep, ratings on drowsiness, and anything that particularly stood out.

Core: 3-7:30am; short sleep latency; awoke easily to alarm
         - less groggy/moody upon awakening
         - daytime rating: 8

Nap: 9:45-11:15pm; longer sleep latency, due to distractions; yet awoke easily
         - noticed similar decrease in difficulties upon awaking
         - night time rating: 7 (this is good considering I spent the time between nap and core in bed - which generally means more drowsiness)

Notes: I am awaking with less grogginess/moodiness. My fatigue level between sleeping is beginning to be more comparable to that of a monophasic schedule. 

Biphasic Sleep Schedule: Day 2

So far so good.

     I started my core sleep at 3am, and fell asleep quickly. I awoke to my alarm at 7:30. Upon waking, I feel more groggy than usual, but this passes quickly enough. Throughout the day I'm generally no more fatigued than I was on a monophasic schedule. Although there are periods in the late afternoon where fatigue increases slightly. This isn't at all unexpected, as it is getting closer to my evening nap time.

     My nap started on time, with a short sleep latency. I awoke promptly to an alarm after 1.5 hours. Similar to waking from my core sleep, I feel unusually groggy for a short period. Tonight though, after the grogginess subsided, I felt a wave of energy that I did not have the previous night. I think I might be starting to get acclimated.

     Overall after my core sleep I would rank myself as a 7.5 during the day. And after my evening nap, I would give myself a 7. This is a slight improvement over the first day. Hopefully this trend continues. 

 

Biphasic Sleep Schedule: Day 1

I'm switching from a traditional monophasic sleep schedule to a biphasic one. After a little research, I am deciding to start with a 1.5/4.5 schedule, with the intent to drop to a 1.5/3 schedule. 

Schedule

9pm-10:30pm - 1.5 hour nap

3am-7:30am - 4.5 hour core sleep

My first 1.5 hour nap didn't actually start until 10, since I had a hard time falling asleep at a new time. It lasted until 11 when I was woken up by a phone call. I decided to stay up, as 30 min of sleep wouldn't be enough to enter REM and I would just awake groggy. Between 11pm and 3am I wasn't too sleepy, as I was able to watch a movie. I normally getting sleepy from watching movies at night. 

My first core sleep went well, as I fell asleep by 3am. I awoke once at 4am, but quickly went back to sleep. I awoke to my alarm at 7:30am. Upon waking, I was no more groggy than a typical day.

During the day I noticed I was slightly more tired than usual. (Scale from 1-10, 9 being a typical day, I was a 7). 

The 9pm nap went well, I was able to fall asleep quickly and awake easily to my alarm.

Right now between my nap and core I am at about a 6.5. I think this is good considering it's A) my first day, and B) it's currently 1:30 in the morning and dark outside.