Uberman Sleep - Polyphasic Society

9/10/2018 Uberman Sleep - Polyphasic Society
(https://www.polyphasicsociety.com/)
Uberman Sleep
The Uberman Sleep Schedule (coined by Puredoxyk, the rst Uberman sleeper) is a sleep
schedule consisting entirely of 20 minute naps, spaced equidistant throughout the day. In its
traditional form Uberman is 6 equidistant naps throughout each day.
There is nothing known about the long term health effects of being an Uberman, although
there have been people who sustained the schedule for as long as a year with no serious
health issues.
No one has EVER adapted to Uberman without the help of others, often in the form of a
human alarm system.
A 6 nap schedule (2h total sleep) will consist of a nap every 4h, it will have a 2h BRAC
(https://www.polyphasicsociety.com/polyphasic-sleep/science/brac/) and a 4h rhythm.
An 8 nap schedule (2h40min total sleep) will consist of a nap every 3h, it will have a 1.5h BRAC
(https://www.polyphasicsociety.com/polyphasic-sleep/science/brac/) and a 3h rhythm.
Exaptation (https://www.polyphasicsociety.com/polyphasic-sleep/adaptation/exaptation/)
The adaptation process for Uberman begins with 24-36h awake (or until one enters into a ‘second wind’, a rise in energy) at
which point you begin taking a nap for every BRAC (1.5-2h). You might continue with this exaptation for 2-4 days until you
are getting regular REM naps, or until you are no longer REM sleep deprived and unable to nap so frequently.
Adaptation (https://www.polyphasicsociety.com/polyphasic-sleep/adaptation/)
You may forgo the exaptation and simply go straight into the adaptation phase, as always. Nap every 3h or every 4h on the
dot – depending on which rhythm you feel comfortable with.
An expectation of Uberman is to go through a most infamous ‘zombie mode’ where normal cognitive function is severely
impaired (due to sleep deprivation). Starting with an exaptation may help alleviate these symptoms, and of course an 8 nap
schedule will be less harsh than a 6 nap schedule to adjust to.
Privacy - Terms
https://www.polyphasicsociety.com/polyphasic-sleep/overviews/uberman-2/ 1/16
After this, one continues napping as your sleep cycles repartition (either on day 3, day 7, or day 10 – depends on the
individual and their initiating sleep deprivation). It takes 3 to 4 weeks to adapt to the Uberman Schedule. Some people may
adapt faster, but many have taken a whole month to start feeling adapted. 
Whilst many people will claim that the adaptation period is nished after a month’s
practice, the body will continue to ‘adjust’ to this schedule for many months as continual entrainment improves habituation.
Note that usually people have habituated monophasic sleep for many, many years, and so whilst a month old Uberman
should feel fairly rested and alert for about 22h a day, old mono-sleep habits still exist and it may take a long while for those
to completely subside.
As habituation becomes stronger, an Uberman should gain some exibility and be able to shift naps by an increasing
amount of time without suffering from a rhythm disturbance. It becomes easier to recover from mistakes or events where
naps cannot be taken when they normally would, and even occasionally a longer sleep period will usually not ruin an
adapted Uberman’s schedule completely as it would have during adaptation.
Popularity
Uberman Schedule is the most popular and famous of poylphasic sleep schedules because of it’s 2h sleep total. It should
be noted that only about 5 percent of the population can get by just ne on six hours of sleep
(http://www.scienti camerican.com/article.cfm?id=genetic-mutation-sleep-less), so perhaps only 5% of people can do this
schedule comfortably. A much higher percentage of the population may nd an 8 nap schedule more sustainable, as the
extra ~40 minutes sleep can make the difference between SWS deprivation and health.
Non Equidistant Uberman
Because the body gets different types of sleep at different times of the day, non-equidistant timing may be possible, and
maybe even bene cial to the sustainability of the schedule. Such a schedule might be achieved by starting with an
equidistant 8 nap schedule and, once adapted to it, then cutting out a late afternoon nap. After adjusting to the 7 nap
schedule, once adapted to it, then cut out a late morning nap. All three (8, 7 and 6 nap schedules) should be easily
transitioned between because they have the same ultradian rhythm, and they have the same nap times. This model would
allow for ‘sleep ins’ (8 naps a day) and ‘work days’ (6 naps a day).
Long Naps at Night
It could potentially be bene cial to take 40 minute naps at night. SWS generally takes longer than REM to transition into
because there is a difference in brain wave frequency. The body takes a while to slow down and so this is why traditional

Ubermen encounter the SWS crash so quickly, they simply don’t get enough SWS in a 20 minute nap because the rst 15-20
minutes is light sleep. Of course you can repartition SWS, there is no problem in that, but taking 40 minute naps at night
may avoid the need to repartition SWS so harshly, and maybe even increase the overall amount of potential SWS available
in the schedule (due to increasing the total sleep from 2h to 3h).
Uberman Sleep Refeeds (https://www.polyphasicsociety.com/polyphasic-sleep/adaptation/tips-and-methods/)
In some scenarios a persion adapting to the schedule will have an oversleep or ‘crash’ impending, and the best way to deal
with a crash is to purposely ‘oversleep’ before the crash comes.
In other scenarios a person has adapted, and repartitioned their sleep, but they are still sleep deprived from the initial sleep
deprivation stage. This is usually because they are getting enough REM and SWS to sustain their schedule, but no excess
sleep and therefore not enough to recover. If they are to refeed sleep and catch up from the initial deprivation required to
create enough sleep pressure to adapt, then they will regain homeostasis.
There are two notable ways to recover from sleep deprivation on a nap-only schedule, neither may be ideal, but they get the
job done. They should be implemented no more than every few days, and usually started around dusk, ten hours before the
crash. (assuming the crash is expected around 4am.)
First technique, a Core Refeed, is to have a 1.5h core sleep in place of a nap. It is that simple, have a core sleep between
dusk and midnight, then continue to nap as per your usual schedule, napping at your next allocated nap.
Second technique, a Nap Refeed, is to start to double your napping frequency, for example if a [4/8/12] schedule Uberman
may want to take extra naps at 6pm and 10pm.
These techniques basically increase the amount of SWS an Uberman can get (thus the sleep is around dusk) without
disrupting adaptation too much. The more often you do this, the longer it will take to adjust to the Uberman schedule, of

course it should be said doing a refeed is better than crashing as you are intelligibly managing your stress levels rather than
succumbing to them.
Predicting oversleeps on a nap-only schedule:
When in a sleep deprived state, there is a balance of sleep pressures called a pressure ratio. This is a ratio of REM pressure
vs SWS pressure, and as your body recovers sleep debt throughout our adaptation, the pressure ratio will change. A high
ratio means REM pressure is greater than SWS, and a low pressure means SWS pressure is greater than REM pressure.
Sleep pressure is caused by glial fatigue (http://www.cell.com/neuron/abstract/S0896-6273(09)00043-9), which is greatly

increasedby CNS activity, and learning processes (http://www.jneurosci.org/content/26/50/12914.full).
REM pressure increases when glial fatigue causes regulation of a sleep-inducing neurotransmitter in the brain called
adenosine (http://www.sciencedaily.com/releases/2009/01/090128122814.htm) (caffeine blocks this receptor site
stopping that accumulation being detected). REM pressure increases with greater adenosine reception.
SWS pressure increases with a drop in membrane potential (http://en.wikipedia.org/wiki/Membrane_potential) bistability

(http://en.wikipedia.org/wiki/Bistability). Calcium signalling is how glial cells integrate and propagate signals
(http://www.ncbi.nlm.nih.gov/pubmed/8843604) in the central nervous system. SWS pressure is regulated by sleep spindle
occurances and periodic lowering of high frequency brain activity
(http://cercor.oxfordjournals.org/content/12/10/1092.full), and in simple terms the slowing of brain activity is a a result of
nervous exhaustion (reduction in calcium uptake following chronic depolarization
(http://www.nrcresearchpress.com/doi/abs/10.1139/y91-139)). The brain can perform the actions of SWS at a much lower
rate than it normally does when it is awake, so SWS pressure builds more slowly than REM pressure.
Adenosine breakdown is fast during REM (and can clear in 15 minutes) so this system explains why high frequency REM
sleep can be so much more refreshing than large blocks of REM as experienced by a monophasic sleeper.
The rst few days of adaptation both REM and SWS pressure will rise, but the REM:SWS pressure ratio will be high when
REM builds faster. As days pass and REM sleep rebounds in naps, the ratio will equalize and there may be a lulling point.
Very often however, a person’s REM rebound will be so powerful that the ratio drops low and soon afterward there is a SWS
rebound.
This means that you can often predict a SWS ‘oversleep’ by realising an oversleep is anticipated by a really really refreshing
REM nap. You might wake up from a random nap feeling like you had a big cup of coffee… beware, as there this is evidence
that the next two naps the body will try to get SWS at all costs!
A note on nap-only rhythms
Not everyone’s rhythm’s are perfect, even when entrained. If after the rst week or two you notice that one of your naps is
not giving you adequate rest, or you are simply not sleeping in one of your naps, you should experiment with that nap by
shifting it forward or backward 30-90 minutes to see if you sleep better having placed that nap differently. This will result in
an imbalance in the equidistant nature of the schedule, but being equidistant is not as important as listening to your own
body.

A note on exercise
While other schedules support exercise ne, few have been able to do proper exercise while on Uberman and still recover. It
seems recovery from cardiovascular exercise is good, but weightlifting and sports can suffer from the low amount of total
slow wave sleep. If you are set on weightlifting whilst Uberman, avoid traditional high volume bodybuilding routines, as the
stress can cause a sharp increase in SWS pressure causing you to black out later that night. Evidence shows you might
recover better from high frequency, low volume training whilst on a low sleep schedule.
A note on the 3h total sleep rule (https://www.polyphasicsociety.com/polyphasic-sleep/adaptation/design/)
While there is a general consensus that you will be getting less than the recommended sleep totals, it seems frequency
plays a role in the total sleep requirements. It may be that sleeping so often in lowers total sleep requirements but for the
moment there is no proof or mechanism explaining this.
A note on failure
Often people will try the Uberman sleep schedule only to fail and give up polyphasic sleep completely. There is no reason
you cannot move from being an Uberman to any other schedule that shares your Uberman rhythm! Many people have rst
started on Uberman only to transfer to Everyman (https://www.polyphasicsociety.com/polyphasic-
sleep/overviews/everyman/) and be incredibly successful with their new schedule. In fact it is recommended that people
aiming for an Everyman schedule give Uberman a go before commencing, as Uberman has such a regulating effect on
sleep, the entrainment is very bene cial for those wanting to do a milder schedule in the long term.
Check out our new article on Lucid Dreaming (https://www.polyphasicsociety.com/meta-learning-skills/lucid-dreaming/)!
Learn More:
(http://go.musthweb.ca/atg/go.php?c=psccontent)Quite a few successful historical gures
were purportedly Polyphasic sleepers. Such luminaries as Thomas Edison, Benjamin Franklin,
Nikola Tesla, Napoleon, Winston Churchill, Thomas Jefferson and Leonardo DaVinci
reportedly followed the fragmented schedule. Their achievements perpetuate the notion that
there is a link between genius and e cient sleep. Why not give Polyphasic sleep a try, with
our easy to implement Polyphasic Sleep Mastery (http://go.musthweb.ca/atg/go.php?
c=psccontent) guide?
July 20th, 2012 by TheBotanyofSouls (https://www.polyphasicsociety.com/author/jeff/)
39 Comments

vlor • July 29, 2012
Even though this is an overview I’d thought I’d point out that Naptation isn’t every 2 or 3 hours, it is precisely 2 hours and 40
minutes, last time I spoke with Forevernade.
Reply
Nade • August 3, 2012

Since receiving some feedback, and based on my own experience, I think exactly 2h would be best suited for a traditional 6
nap schedule, 1h45 would be best for a 7 nap schedule, and exactly 1.5h for an 8 nap schedule. If you are to nap every 2h40
you would be able to sustain a 9 nap schedule, but it would not have very good ‘rhythmic transfer’ to other schedules.
Reply
Glaz • December 8, 2016

@ForeverNade
I am thinking of starting my naptation next week!
Do you think the 8 nap uberman schedule could also be a form of naptation for the tesla schedule? (a sort of double
naptation to adapt to such an extreme schedule?)
Nic • December 13, 2016

I adapting this week to uberman 6 –> if you need a buddy let me know!
Vitali • December 27, 2016

How was it? Successfully? Can you describe how you are feeling for now?
Nade • August 5, 2012

It might be worth talking about diet, such as vegan.
Also talk about how you cannot do any real hard exercise while on 2h sleep a day.
Reply
abraxas • August 4, 2017 
“It might (https://www.polyphasicsociety.com/)

be worth talking about diet, such as vegan.”
It might not, ultimately each individual should be the one to decide their eating habits.
“you cannot do any real hard exercise while on 2h sleep a day.”
Exercise is essentially adaptation to repetition and thus your body would get used to it if you eased into it. For the sake
merely of using energy as opposed to lifting this should not logically be an issue as you use more energy in general when
awake than when asleep.
This article was solid enough on its own in my opinion.
Random Lifter • April 16, 2018

“Exercise is essentially adaptation to repetition and thus your body would get used to it if you eased into it.”
Except all excercise done with purpose (aka called training) aims to progressively overload each work-out. Whether its
cardio or weight-lifting. You want it so that your body DOESN’T get used to your workouts to maximize the e ciency of your
training and continue to see improvements. You take something from your body that it isn’t willing to give you each training
session. That’s the intensity required to see real results.
And that requires adequate resting periods. These ultra-low sleep schedules just don’t work at _all_ if you train.
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arsenal/)
Spud • April 16, 2016

This wouldn’t be applicable to people who have 8-10hour o ce or labor intensive jobs because they can’t sleep while on the
job.
Reply
UsedTampon • April 28, 2016

No shit…it’s meant mainly for “self-employed” or entrepreneur types that want to use as many of the 24 hours they can
Nope • May 7, 2016

Not true, as most jobs allow employees a 30 minute break per 8 hours of work
potato • April 23, 2016

how long is “a nap”?
Reply
Steve • June 20, 2016

A nap is usually about 20 minutes, but if you were to do 30, than only four naps would be needed. It’s up to you, whichever
seems more comfortable. I personally prefer the 30 minute schedule, as I get more REM sleep per nap.
Ravindra • September 28, 2016

What is a BRAC. What should I do in a 2hr BRAC.
Reply

Mateo • January 16, 2017
the issue is: where to sleep. At work there is no place do to it, at college neither. In vocations if i go travel it is di cult to nd
a place to sleep while you are visiting famous places. You could not get far away from the hotel.
Reply
JasonP • February 4, 2017

I think I will stick with everyman sleep!
Reply
joe • February 15, 2017

do u think it will have an affect acidemicly
Reply
Lacy (https://www.polyphasicsociety.com) • February 15, 2017

Hello, I was just curious if with your Uberman Sleep shudles if you noticed changes acidemicly in the way you work or learn.
I’m doing so research on sleep shudles and if kids actually need 8 or more hours of sleep. If you could help me that would
be great, Thanks!
Reply
Paul • February 16, 2017

Lacy hi, i have just posted a comment about my sleep. It may be of bene t to both of us to get contact, PAUL
Paul • February 16, 2017

Wow, this is surprising, i just stumbled across this tonight. Since suffering a brain injury 4 years ago i have been in the
uberman sleep cycle without knowing. I sleep between 15 and 30 minutes at a time 4 times a day. Believe me this is not
voluntary, i’m just unable to sleep normally. I had no idea and have not heard of this before now. The medical profession
cannot or will not help, sleeping pills have no affect other than putting me in a foul mood. Now i know what i have read
tonight I will lock myself into a regular six hour routine and try to make the best of it.
Reply

Rola no Cú Assado • April 16, 2017
Many people says that these kind of things such as polyphasic sleep is suicide. I prefer to live less like a king than to live
more as a serve.
Reply
Mohit Mittal • April 26, 2017

Has anyone tried a 4 nap schedule?
Reply
It’s easy (http://Juno) • December 12, 2017

It’s bull I’ve done this most my life 2 to 4 hours sleep a day, but I didn’t try to do this schedule. I don’t know y My body has
done this, to me it’s normal. I can’t remember when I slept 4 to 6 hours strait.
Reply
Alexander • January 15, 2018

Hi guys, I’m on day 5 of my adaptation phase using the uberman sleep schedule.
I rst began with a naptation phase, because I heard it was easier. So I didn’t slept for 36 hours and then had a 25 minutes
nap every 2-3 hours. Sometimes I was really tired and slept 2 hours after a nap, and other times I could stand 3 hours
without a nap.
I was beginning to feel better after a nap. The only thing is I feel my muscles are really tired, like they aren’t recovering. Can
someone relate to it? Or tell me what I can do about it?
Today I crashed hard. Yesterday because I nally was feeling better after the naps I decided to sleep for an hour so that my
muscles could recover. That was my idea, I thought after this hour I will feel great. So after I can switch to the normal
uberman schedule were you sleep every 4 hours. So after the 1-hour nap, I didn’t feel better and my muscles still were tired.
Nevertheless, I switched to the normal uberman schedule. After 4 hours I took my nap and was reeeeally tired, I could
barely stay awake. I washed my head with cold water, which normally makes me fully awake. But it didn’t work. I could even
think normal. It was really bad. I slept I think another hour in naps that I added, and now I sleep every 3 hours. I just woke up
from my second nap since I crashed and feel rested. But my muscles still are tired and I feel how they become more and
more tired. I don’t know what to do…can anybody give me a tip or something???
Reply
Jonathan • February 12, 2018

Hey Alexander!
I heard it would helpful to sleep 30 mins, wake up for30 mins – repeated durring normal night hours for the rst day.
Next day, 30 min sleeps, 1 hrs awake, repeated,
so
And keep adding a little more time between naps till you reach 4 hrs segments. It’s much easier to succeed this way. ( or
I’ve heard )
Reply
Robert • February 14, 2018

trynna adopt uberman 6 this and prob next few weeks, let me know if u need a buddy
Reply
Batman • March 24, 2018

Its nothing when u have it in your mind
Reply
Rob • April 12, 2018

Would it be possible to do a more than listed sleep amount in order to recover muscles better? I lift weights and I usually
have a full rest day in between lift days, so if I were to implement the Uberman Sleeps, I think I would need like a 3-4 hour
sleep total per day for my muscles to really recover. Any opinions or tips?
Reply
Shivam • August 21, 2018

I’m going to try and adapt the Uberman (U8) w/40m night naps. Im going straight to the adaptation phase, the exaptation
phase doesn’t look so good to me.
In this way I will get 3hrs and 40 min of sleep every 24 hrs that’s 5 20 min naps and 3 40 min naps at night. I think it should
work. And I do not think sleep depriving yourself for 24 to 36 hrs before starting your new sleep cycle is a good idea
Reply
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Non Equidistant Uberman

Long Naps at Night

Uberman Sleep Refeeds (https://www.polyphasicsociety.com/polyphasic-sleep/adaptation/tips-and-methods/)

Predicting oversleeps on a nap-only schedule:

Sleep pressure is caused by glial fatigue (http://www.cell.com/neuron/abstract/S0896-6273(09)00043-9), which is greatly

SWS pressure increases with a drop in membrane potential (http://en.wikipedia.org/wiki/Membrane_potential) bistability

A note on nap-only rhythms

A note on the 3h total sleep rule (https://www.polyphasicsociety.com/polyphasic-sleep/adaptation/design/)

Check out our new article on Lucid Dreaming (https://www.polyphasicsociety.com/meta-learning-skills/lucid-dreaming/)!

July 20th, 2012 by TheBotanyofSouls (https://www.polyphasicsociety.com/author/jeff/)

Nade • August 3, 2012

Glaz • December 8, 2016

Nic • December 13, 2016

Vitali • December 27, 2016

Nade • August 5, 2012

abraxas • August 4, 2017 

“It might (https://www.polyphasicsociety.com/)

Random Lifter • April 16, 2018

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Spud • April 16, 2016

UsedTampon • April 28, 2016

Nope • May 7, 2016

potato • April 23, 2016

Steve • June 20, 2016

Ravindra • September 28, 2016

JasonP • February 4, 2017

joe • February 15, 2017

Lacy (https://www.polyphasicsociety.com) • February 15, 2017

Paul • February 16, 2017

Paul • February 16, 2017

Mohit Mittal • April 26, 2017

It’s easy (http://Juno) • December 12, 2017

Alexander • January 15, 2018

Jonathan • February 12, 2018

Robert • February 14, 2018

Batman • March 24, 2018

Rob • April 12, 2018

Shivam • August 21, 2018

Get this exclusive e-book now! It's full of tips and

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Natural Sleep Aids (https://www.polyphasicsociety.com/natural-

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Regulating Your Sleep Temperature with the BedJet System — Does it

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