Uberman Schedule
The Uberman schedule consists of six 20 minute naps per 24 hours, evenly spaced
throughout the day. It is said that particularly during the adaptation to
Uberman, naps do need to be taken with relative precision. After some time
though, it may be possible to skip naps and make them up later in the day, or
perhaps skip them altogether.
For a fortnight or so of adjustment however, it is very important that the naps
remain static, taking naps similarly to the list below.
|
23:00 |
20 mins |
|
03:00 |
20 mins |
|
07:00 |
20 mins |
|
11:00 |
20 mins |
|
15:00 |
20 mins |
|
19:00 |
20 mins |
Figure 1. A Standard Uberman sleep schedule.
|
You can choose your own timings depending on your daily commitments. It may be
preferable for you to nap just before nine, allowing you to work until
lunchtime. After this lunchtime nap you'll be able to work to just before five.
|
00:40 |
20 mins |
|
04:40 |
20 mins |
|
08:40 |
20 mins |
|
12:40 |
20 mins |
|
16:40 |
20 mins |
|
20:40 |
20 mins |
Figure 2. Can you work a 9-5
on Uberman? Kind of.
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The Uberman schdule is extreme, but allegedly workable - there has been no
official scientific research. From the 17th of March you can follow my progress
of adapting and sticking to the Uberman schdule in the
polyphasic blog
.
Fluid Time
There are various accounts on the Internet that talk of Uberman causing time to
seem more fluid and continuous, rather than being split into individual days. I
can see that this might be a bit daunting, but I do like the sound of this.
The fluid time idea does raise an interesting question; following the Uberman
sleep schedule, when do you eat, brush your teeth or shower?
Using Figure 1
Meals
|
23:00 |
Small meal after waking |
|
03:00 |
" |
|
07:00 |
" |
|
11:00 |
" |
|
15:00 |
" |
|
19:00 |
" |
From a healthy diet perspective, it is benefitial to have six smaller meals per
day in place of three large - this aids a faster metabolism. In the case of
Uberman, this fits very well and is recommended by Polyphasic Life.
In any case, whether you choose to go for this many meals or not, following
Uberman will increase your daily calorie intake simply due to increased
activity.
Healthy, home cooked meals are also advised, as always. Uberman may initially
cause similar effects to sleep deprivation, including potentially less effective
immune system. This may be countered as best as possible with a healthy balanced
diet.
|
Showers and Dental Hygenie
|
23:00 |
|
|
03:00 |
|
|
07:00 |
Shower & teeth |
|
11:00 |
|
|
15:00 |
|
|
19:00 |
Shower & teeth |
Modern dental products are designed to be used twice a day, occasionally more,
so it would be highly unadvisable to follow your dental routine after each
sleep.
Some might like to use mints or chewing gum to freshen their breath after their
sleeps.
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