Anonymous
Not logged in
English
Log in
Polyphasic Sleep Wiki
Search
Export translations
From Polyphasic Sleep Wiki
Namespaces
More
More
Languages
Page actions
Settings
Group
Buckminster Fuller
Core
Dark period
DC1
Dymaxion
E1
E2
E3
Getting started
Main Page
Nap
Non-reducing
Recovery
Scheduling overview
Segmented
Siesta
Style Guide
Template:Adaptation to Polyphasic Sleep
Template:Bimaxion
Template:BiphasicX
Template:Camayl
Template:DC1
Template:DC2
Template:DC3
Template:DC4
Template:Ducamayl
Template:Dymaxion
Template:E1
Template:E2
Template:E3
Template:E3-ext
Template:E4
Template:E5
Template:Nc
Template:Polyphasic Lifestyle
Template:Polyphasic Sleep Schedules
Template:QC0
Template:Segmented
Template:Segmented-ext
Template:Sevamayl
Template:Siesta
Template:Spamayl
Template:TC1
Template:TC2
Template:Tesla
Template:Tooshort
Template:Trimaxion
Template:Triphasic
Template:Uberman
Triphasic
Uberman
Unstable adaptation
Language
aa - Afar
ab - Abkhazian
abs - Ambonese Malay
ace - Achinese
ady - Adyghe
ady-cyrl - Adyghe (Cyrillic script)
aeb - Tunisian Arabic
aeb-arab - Tunisian Arabic (Arabic script)
aeb-latn - Tunisian Arabic (Latin script)
af - Afrikaans
ak - Akan
aln - Gheg Albanian
alt - Southern Altai
am - Amharic
ami - Amis
an - Aragonese
ang - Old English
anp - Angika
ar - Arabic
arc - Aramaic
arn - Mapuche
arq - Algerian Arabic
ary - Moroccan Arabic
arz - Egyptian Arabic
as - Assamese
ase - American Sign Language
ast - Asturian
atj - Atikamekw
av - Avaric
avk - Kotava
awa - Awadhi
ay - Aymara
az - Azerbaijani
azb - South Azerbaijani
ba - Bashkir
ban - Balinese
bar - Bavarian
bbc - Batak Toba
bbc-latn - Batak Toba (Latin script)
bcc - Southern Balochi
bcl - Central Bikol
be - Belarusian
be-tarask - Belarusian (Taraškievica orthography)
bg - Bulgarian
bgn - Western Balochi
bh - Bhojpuri
bho - Bhojpuri
bi - Bislama
bjn - Banjar
bm - Bambara
bn - Bangla
bo - Tibetan
bpy - Bishnupriya
bqi - Bakhtiari
br - Breton
brh - Brahui
bs - Bosnian
btm - Batak Mandailing
bto - Iriga Bicolano
bug - Buginese
bxr - Russia Buriat
ca - Catalan
cbk-zam - Chavacano
cdo - Min Dong Chinese
ce - Chechen
ceb - Cebuano
ch - Chamorro
cho - Choctaw
chr - Cherokee
chy - Cheyenne
ckb - Central Kurdish
co - Corsican
cps - Capiznon
cr - Cree
crh - Crimean Turkish
crh-cyrl - Crimean Tatar (Cyrillic script)
crh-latn - Crimean Tatar (Latin script)
cs - Czech
csb - Kashubian
cu - Church Slavic
cv - Chuvash
cy - Welsh
da - Danish
de - German
de-at - Austrian German
de-ch - Swiss High German
de-formal - German (formal address)
din - Dinka
diq - Zazaki
dsb - Lower Sorbian
dtp - Central Dusun
dty - Doteli
dv - Divehi
dz - Dzongkha
ee - Ewe
egl - Emilian
el - Greek
eml - Emiliano-Romagnolo
en - English
en-ca - Canadian English
en-gb - British English
eo - Esperanto
es - Spanish
es-419 - Latin American Spanish
es-formal - español (formal)
et - Estonian
eu - Basque
ext - Extremaduran
fa - Persian
ff - Fulah
fi - Finnish
fit - Tornedalen Finnish
fj - Fijian
fo - Faroese
fr - French
frc - Cajun French
frp - Arpitan
frr - Northern Frisian
fur - Friulian
fy - Western Frisian
ga - Irish
gag - Gagauz
gan - Gan Chinese
gan-hans - Gan (Simplified)
gan-hant - Gan (Traditional)
gcr - Guianan Creole
gd - Scottish Gaelic
gl - Galician
glk - Gilaki
gn - Guarani
gom - Goan Konkani
gom-deva - Goan Konkani (Devanagari script)
gom-latn - Goan Konkani (Latin script)
gor - Gorontalo
got - Gothic
grc - Ancient Greek
gsw - Swiss German
gu - Gujarati
gv - Manx
ha - Hausa
hak - Hakka Chinese
haw - Hawaiian
he - Hebrew
hi - Hindi
hif - Fiji Hindi
hif-latn - Fiji Hindi (Latin script)
hil - Hiligaynon
ho - Hiri Motu
hr - Croatian
hrx - Hunsrik
hsb - Upper Sorbian
ht - Haitian Creole
hu - Hungarian
hu-formal - magyar (formal)
hy - Armenian
hyw - Western Armenian
hz - Herero
ia - Interlingua
id - Indonesian
ie - Interlingue
ig - Igbo
ii - Sichuan Yi
ik - Inupiaq
ike-cans - Eastern Canadian (Aboriginal syllabics)
ike-latn - Eastern Canadian (Latin script)
ilo - Iloko
inh - Ingush
io - Ido
is - Icelandic
it - Italian
iu - Inuktitut
ja - Japanese
jam - Jamaican Creole English
jbo - Lojban
jut - Jutish
jv - Javanese
ka - Georgian
kaa - Kara-Kalpak
kab - Kabyle
kbd - Kabardian
kbd-cyrl - Kabardian (Cyrillic script)
kbp - Kabiye
kg - Kongo
khw - Khowar
ki - Kikuyu
kiu - Kirmanjki
kj - Kuanyama
kjp - Eastern Pwo
kk - Kazakh
kk-arab - Kazakh (Arabic script)
kk-cn - Kazakh (China)
kk-cyrl - Kazakh (Cyrillic script)
kk-kz - Kazakh (Kazakhstan)
kk-latn - Kazakh (Latin script)
kk-tr - Kazakh (Turkey)
kl - Kalaallisut
km - Khmer
kn - Kannada
ko - Korean
ko-kp - Korean (North Korea)
koi - Komi-Permyak
kr - Kanuri
krc - Karachay-Balkar
kri - Krio
krj - Kinaray-a
krl - Karelian
ks - Kashmiri
ks-arab - Kashmiri (Arabic script)
ks-deva - Kashmiri (Devanagari script)
ksh - Colognian
ku - Kurdish
ku-arab - Kurdish (Arabic script)
ku-latn - Kurdish (Latin script)
kum - Kumyk
kv - Komi
kw - Cornish
ky - Kyrgyz
la - Latin
lad - Ladino
lb - Luxembourgish
lbe - Lak
lez - Lezghian
lfn - Lingua Franca Nova
lg - Ganda
li - Limburgish
lij - Ligurian
liv - Livonian
lki - Laki
lld - Ladin
lmo - Lombard
ln - Lingala
lo - Lao
loz - Lozi
lrc - Northern Luri
lt - Lithuanian
ltg - Latgalian
lus - Mizo
luz - Southern Luri
lv - Latvian
lzh - Literary Chinese
lzz - Laz
mai - Maithili
map-bms - Basa Banyumasan
mdf - Moksha
mg - Malagasy
mh - Marshallese
mhr - Eastern Mari
mi - Maori
min - Minangkabau
mk - Macedonian
ml - Malayalam
mn - Mongolian
mni - Manipuri
mnw - Mon
mo - Moldovan
mr - Marathi
mrj - Western Mari
ms - Malay
mt - Maltese
mus - Muscogee
mwl - Mirandese
my - Burmese
myv - Erzya
mzn - Mazanderani
na - Nauru
nah - Nāhuatl
nan - Min Nan Chinese
nap - Neapolitan
nb - Norwegian Bokmål
nds - Low German
nds-nl - Low Saxon
ne - Nepali
new - Newari
ng - Ndonga
niu - Niuean
nl - Dutch
nl-informal - Nederlands (informeel)
nn - Norwegian Nynorsk
no - Norwegian
nov - Novial
nqo - N’Ko
nrm - Norman
nso - Northern Sotho
nv - Navajo
ny - Nyanja
nys - Nyungar
oc - Occitan
olo - Livvi-Karelian
om - Oromo
or - Odia
os - Ossetic
pa - Punjabi
pag - Pangasinan
pam - Pampanga
pap - Papiamento
pcd - Picard
pdc - Pennsylvania German
pdt - Plautdietsch
pfl - Palatine German
pi - Pali
pih - Norfuk / Pitkern
pl - Polish
pms - Piedmontese
pnb - Western Punjabi
pnt - Pontic
prg - Prussian
ps - Pashto
pt - Portuguese
pt-br - Brazilian Portuguese
qqq - Message documentation
qu - Quechua
qug - Chimborazo Highland Quichua
rgn - Romagnol
rif - Riffian
rm - Romansh
rmy - Vlax Romani
rn - Rundi
ro - Romanian
roa-tara - Tarantino
ru - Russian
rue - Rusyn
rup - Aromanian
ruq - Megleno-Romanian
ruq-cyrl - Megleno-Romanian (Cyrillic script)
ruq-latn - Megleno-Romanian (Latin script)
rw - Kinyarwanda
sa - Sanskrit
sah - Sakha
sat - Santali
sc - Sardinian
scn - Sicilian
sco - Scots
sd - Sindhi
sdc - Sassarese Sardinian
sdh - Southern Kurdish
se - Northern Sami
sei - Seri
ses - Koyraboro Senni
sg - Sango
sgs - Samogitian
sh - Serbo-Croatian
shi - Tachelhit
shi-latn - Tachelhit (Latin script)
shi-tfng - Tachelhit (Tifinagh script)
shn - Shan
shy-latn - Shawiya (Latin script)
si - Sinhala
simple - Simple English
sk - Slovak
skr - Saraiki
skr-arab - Saraiki (Arabic script)
sl - Slovenian
sli - Lower Silesian
sm - Samoan
sma - Southern Sami
smn - Inari Sami
sn - Shona
so - Somali
sq - Albanian
sr - Serbian
sr-ec - Serbian (Cyrillic script)
sr-el - Serbian (Latin script)
srn - Sranan Tongo
ss - Swati
st - Southern Sotho
stq - Saterland Frisian
sty - себертатар
su - Sundanese
sv - Swedish
sw - Swahili
szl - Silesian
szy - Sakizaya
ta - Tamil
tay - Tayal
tcy - Tulu
te - Telugu
tet - Tetum
tg - Tajik
tg-cyrl - Tajik (Cyrillic script)
tg-latn - Tajik (Latin script)
th - Thai
ti - Tigrinya
tk - Turkmen
tl - Tagalog
tly - Talysh
tn - Tswana
to - Tongan
tpi - Tok Pisin
tr - Turkish
tru - Turoyo
trv - Taroko
ts - Tsonga
tt - Tatar
tt-cyrl - Tatar (Cyrillic script)
tt-latn - Tatar (Latin script)
tum - Tumbuka
tw - Twi
ty - Tahitian
tyv - Tuvinian
tzm - Central Atlas Tamazight
udm - Udmurt
ug - Uyghur
ug-arab - Uyghur (Arabic script)
ug-latn - Uyghur (Latin script)
uk - Ukrainian
ur - Urdu
uz - Uzbek
uz-cyrl - Uzbek (Cyrillic script)
uz-latn - Uzbek (Latin script)
ve - Venda
vec - Venetian
vep - Veps
vi - Vietnamese
vls - West Flemish
vmf - Main-Franconian
vo - Volapük
vot - Votic
vro - Võro
wa - Walloon
war - Waray
wo - Wolof
wuu - Wu Chinese
xal - Kalmyk
xh - Xhosa
xmf - Mingrelian
xsy - Saisiyat
yi - Yiddish
yo - Yoruba
yue - Cantonese
za - Zhuang
zea - Zeelandic
zgh - Standard Moroccan Tamazight
zh - Chinese
zh-cn - Chinese (China)
zh-hans - Simplified Chinese
zh-hant - Traditional Chinese
zh-hk - Chinese (Hong Kong)
zh-mo - Chinese (Macau)
zh-my - Chinese (Malaysia)
zh-sg - Chinese (Singapore)
zh-tw - Chinese (Taiwan)
zu - Zulu
Format
Export for off-line translation
Export in native format
Fetch
{{DISPLAYTITLE:Uberman}}<languages/> {{TNT|tooshort}} {{TNT|Uberman}} Uberman is the most widely known form of polyphasic sleep, with its appeal being the large amount of extra wake time it provides. For this reason, it is also one of the most widely attempted schedules by many first-time polyphasers. However, the adaptation success for this schedule is rare, with most attempts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people. == Origins== A variant of this schedule, with 15-minute naps, was mentioned in Claudio Stampi's book ''Why We Nap'', and was attributed to Leonardo da Vinci. As documented in the book, Italian artist Giancarlo Sbragia adapted to this schedule at the end of the 1950s, and stayed on it for 6 months. The current iteration of the schedule is created and named Marie Staver ([[Special:MyLanguage/Puredoxyk|Puredoxyk]]) and her buddy Psuke Briah in 1999, drawing inspiration from a [http://content.time.com/time/magazine/article/0,9171,774680,00.html TIME article] about [[Special:MyLanguage/Buckminster Fuller|Buckminster Fuller]]’s [[Special:MyLanguage/Dymaxion|Dymaxion]] sleep. It was first revealed in a [https://everything2.com/title/Uberman%2527s+Sleep+Schedule post] on everything2.com in 2000. It was further elaborated on in her book ''Ubersleep''.<ref name="pd" /> Puredoxyk stayed on the schedule for 6 months in 2000 and she was not able to re-adapt to it later. [[Special:MyLanguage/Steve Pavlina|Steve Pavlina]] adapted to the schedule in 2005, and stayed on it for 5 months, and has not done it again ever since. == Mechanism== {{TNT|Further|Nap only#Mechanism}} Like other nap only schedules, Uberman requires extreme rigidity and sleep compression, which makes it one of the toughest sleep schedules. ==Adaptation== Adapting to Uberman is extremely difficult. While some people may claim that there is an easier method, that is simply not the case. Any methods of adapting to this schedule involves prolonged, intense [[wikipedia:Sleep_deprivation|sleep deprivation]] which is necessary to produce the level of sleep compression required. Without previous napping experience, naps will mostly contain [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]] or traces of SWS. As the REM need is not being fulfilled, REM pressure quickly builds up to high levels, causing a REM rebound. This usually happens around day 3-5. This will appear to suddenly alleviate the [[wikipedia:Sleep_deprivation|sleep deprivation]], making people prone to overconfidence about the adaptation. After this, naps mostly contain REM, and SWS pressure starts to build up. SWS rebound usually occurs on day 7-8 and it is the hardest part of the adaptation where most people oversleep and fail their schedules. After avoiding this first crash, subsequent crashes once every 2-3 days also needs to be avoided. REM and SWS pressure gradually reaches an equilibrium and the schedule is finally stabilized. This can take weeks and some may need up to 6 weeks on the schedule. === Human supervision=== It is important to realize that willpower alone is not enough for adapting to this schedule. With SWS deprivation, willpower simply will not help you. People have reported unconsciously disabling or ignoring electronic devices and performing other actions necessary to go back to sleep, with no recall whatsoever afterwards. People have slept through noise-based alarms, flashing lights, loud fans, and repeated maximum-voltage shocks from a [[Special:MyLanguage/Pavlok|Pavlok]]. It is therefore very useful, if not necessary, to have constant human supervision to make sure you are awake when you are supposed to be. To date, most people, who adapted to this schedule, had the help of another human. Puredoxyk was woken up by Psuke and Youtuber [[Special:MyLanguage/Aeia|Aeia]] was woken up by her twin sister during her adaptation. Without the help of other people, it is very unlikely that you would ever adapt to this schedule. ===Delaying the SWS rebound=== It is possible to delay the SWS rebound by a few days by adding extra naps in the night for extra SWS gain during the first days of adaptation. Steve Pavlina used this method to delay his SWS rebound until around day 12. It is not generally a good idea though, since the rebound will eventually happen and doing this just drags out the adaptation process by a few days and overcoming the SWS rebound is essential to Uberman adaptation. ===Gradual adaptation via rhythmic preservation=== [[File:DC4.png|thumb|[[Special:MyLanguage/DC4|DC4]]|alt=]][[File:E5.png|thumb|[[Special:MyLanguage/E5|E5]]]]Ideas have also been proposed about the use of [[Special:MyLanguage/rhythmic preservation|rhythmic preservation]] to gradually transition to Uberman. [[Special:MyLanguage/E5|E5]] and [[Special:MyLanguage/DC4|DC4]] are the possible transition schedules to Uberman with sleeps scheduled to start at the same time as the goal Uberman schedule. It might train the body rhythm to align the waves of tiredness with Uberman naps. This could reduce the transition difficulty somewhat. Still, intense compression and [[Special:MyLanguage/repartition|repartition]]ing will be required at the each transition, especially at the final jump to Uberman. With two transitions, the adaptation would stretch out to several months and the overall difficulty is only slightly reduced. Overall, this may not be worth the extra time required. === Exaptation === {{Further|Naptation}} [[Special:MyLanguage/Naptation|Naptation]], in which naps are taken every 2 hours instead of 4 on Uberman, has been used to quickly learn napping. This may allow an easier start, as the ability to gain REM in naps would be present from the start. == Difficulty== Both Steve Pavlina’s blogs and Puredoxyk’s book ''Ubersleep'' understated the schedule’s difficulty. Puredoxyk adapted to the schedule in times of extreme stress at university, and was unable to adapt to it again afterwards. Nevertheless, people tend to overestimate their chances of succeeding. There has been no detailed accounts of someone adapting to the schedule in more recent times. However, it is also worth noting that the [[Polyphasic Sleep Discord|Discord]] community has been almost universally discouraging Uberman attempts, and few serious attempts have been made in the past few years, which may have contributed to the lack of success. You may see many logs of people attempting this schedule, but most of them ends in just a few days, presumably because the author overslept and gave up. Those failures are often used to discredit polyphasic sleep altogether, without ever considering more reasonable schedules. ==Lifestyle Considerations== Over the years, through anecdotes of adapted sleepers, the downsides of Uberman has been gradually discovered. These may include: * little for exercising (especially with gaining muscle)<ref name="dp" /> * tendency to gain weight<ref name="aya" /> * near total inflexibility of sleep, even after adaptation <ref name="pd" /> * 3h40m wake gap between each nap is usually too short for real-world commitments Steve Pavlina worked from home when adapting to Uberman, and Puredoxyk also had a flexible job during her university years when she adapted to the schedule. The harsh adaptation is extremely sensitive to skipping naps. As claimed by Puredoxyk in ''Ubersleep'', just skipping one nap causes intense [[wikipedia:Sleep_deprivation|sleep deprivation]], similar to when one skips a few nights of monophasic sleep in a row. Even after adaptation, the risk of oversleeping remains, and alarms may have to be maintained indefinitely. As with other nap-only schedules, Uberman impedes the clearance of brain waste via the [[Wikipedia:glymphatic system|glymphatic system]], because the longest continuous sleep block is only 20 minutes. It is therefore currently unknown as to how this schedule can be maintained, especially by those with average SWS needs. ==Variants== ===Extra naps=== [[File:Uberman 7.png|thumb|Uberman 7 and 8]]Having one or two extra naps might make Uberman more sustainable for people since 2h is far below the minimum requirements of an average person, and consequently lower adaptation difficulty. However, these variants are even less realistic socially since 3h5m and 2h40m wake blocks are simply too short for doing anything. No one is known to have adapted to these variants of Uberman. === Shorter naps === [[File:Uberman-modified.png|thumb|Uberman-shortened with only 15m naps|alt=]]This variant is said to have been done by [[wikipedia:Leonardo_da_Vinci|Leonardo Da Vinci]]. However, there is little evidence for this. [[wikipedia:Claudio_Stampi|Claudio Stampi]], a polyphasic sleep researcher, has disputed that Da Vinci followed this Uberman variant. Unfortunately, as it stands, there is not enough evidence today to confirm this popular internet myth. ''Why We Nap'' documented Italian artist Giancarlo Sbragia's anecdotal adaptation to this variant of the schedule. This sleeper, in his journal, recounted his adaptation to this Uberman variant that totaled only 1h30m of sleep each day, mirroring the alleged Uberman variant of Da Vinci. It took him 25 days to adapt, and he remained on it for a couple months. He eventually ran out of things to do, as he claimed, and returned to monophasic sleep. === Denser naps at night === [[File:Uberman modified - denser nighttime naps.png|thumb|Denser nighttime naps]]In this variation of Uberman more naps are placed during the night since sleep pressure is generally higher during nighttime and it would also be easier to schedule one’s life around longer daytime gaps. However, it is very difficult to stay awake for long periods of time on Uberman and this is likely even harder than regular Uberman. No one has been known to have adapted to this, either. ==Research== Up to date, there has only been one official study on Uberman sleep, which is motivated by its existence and creation from Puredoxyk and its widespread practice over the decades. In 2013, the research focused on the endocrine and cognitive effects of Uberman sleep. This study<ref name="study" /> lasted for 5 weeks. Unfortunately, according to the authors of the paper, no more information is available from the experiment beyond the abstract. This study sheds some light on the vision of a long-term Uberman lifestyle as well as its implications on overall well-being of polyphasic sleepers. It is remarkable that most of the subjects quit the experiment because of social life rather than the grueling adaptation by week 3, and one subject did last until the end of the 5-week experiment. These participants were monitored 24h a day, and were woken up when needed to be. None of these subjects were habitual nappers or sleep mutants, the remaining subject might have adapted to Uberman after 5 weeks, as his cognitive performance and cortisol secretion pattern became stable. At the same time, 5 weeks may not be enough for a successful Uberman adaptation. Even if it was a success, it took laboratory-controlled environment to get this far on Uberman - a regular adaptation with multiple alarms, no human assistance as mentioned before, will most definitely lead to failure. Despite the seemingly positive news on this hostile schedule, it was discovered that [[Wikipedia:growth hormone|growth hormone]] (GH) was greatly suppressed. Instead of being secreted in one large peak during monophasic sleep, it was now secreted after 6 naps in much smaller peaks. This might be because SWS was interrupted. This also explains why physical training would be ineffective on Uberman. == References == {{reflist|refs= <ref name="pd">{{cite book |last=Puredoxyk |date=2013 |title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle}}</ref> <ref name="dp">{{cite web |url=https://discord.com/channels/249219704655183876/249219704655183876/282064906373824514 |last=DontPanic |title=Message |website=Polyphasic Sleeping Discord Server |date=17 Feb 2017 |access-date=2020-12-19}}</ref> <ref name="aya">{{cite web |url=https://www.youtube.com/watch?v=0RG44dnwyM0 |title=Giving up Polyphasic Sleep |last=Hu |first=Aya |website=YouTube |date=4 July 2010}}</ref> <ref name="study">{{cite journal |vauthors=Rak M, Kunath N, Breitenstein B, Pawlowski M, Steiger A, Dresler M |date=2013 |title=Endocrine and cognitive effects of a radically polyphasic sleep schedule |journal=Pharmacopsychiatry |volume=46 |issue=6 |doi=10.1055/s-0033-1353314}}</ref> }} {{TNT|Polyphasic Sleep Schedules}} [[Category:Schedules]]
Navigation
Navigation
Main page
Recent changes
Random page
Help about MediaWiki
Getting started
Scheduling overview
Wiki tools
Wiki tools
Special pages
Page tools
Page tools
Userpage tools
More
Special page
Printable version