Uberman Sleep 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 will 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.

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, 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.