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{{TNT|Uberman}}

{{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.<ref>[https://www.polyphasic.net/schedules/uberman/ polyphasic.net]. Retrieved 19-11-2020.</ref> However, the adaptation success for this schedule is few and far between, with virtually all attempts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people.  

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.<ref>[https://www.polyphasic.net/schedules/uberman/ polyphasic.net]. Retrieved 19-11-2020.</ref> However, the adaptation success for this schedule is few and far between, with virtually all attempts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people.  

== Origins==

== 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.

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 ([[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 [[Buckminster Fuller]]’s [[Dymaxion]] sleep. It was first revealed in a [https://everything2.com/title/Uberman%2527s+Sleep+Schedule post] on everything2.com in 2000.

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.

Puredoxyk stayed on the schedule for 6 months in 2000 and she was not able to re-adapt to it later.  

Puredoxyk stayed on the schedule for 6 months in 2000 and she was not able to re-adapt to it later.  

[[Steve Pavlina]] adapted to the schedule in 2005, and stayed on it for 5 months, and has not done it again ever since.

[[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==

== Mechanism==

Since [[wikipedia:Rapid_eye_movement_sleep|REM]] and [[wikipedia:Slow-wave_sleep|SWS]] cannot realistically be cut, all (or at least as much as possible) of them must be accounted for by naps. The extremely low total sleep time means it requires intense sleep compression, possibly reducing the cycle lengths to under 60 minutes. After adapting, falling asleep becomes very quick and the transition to REM or SWS would also be almost immediate, giving nearly negligible amounts of light sleep. This would allow up to about 1h50m of REM and SWS combined. Even so, this is still far below the combined requirements for most people, which means REM and/or SWS have to be cut in order to maintain this schedule, which is considered unhealthy.

Since [[wikipedia:Rapid_eye_movement_sleep|REM]] and [[wikipedia:Slow-wave_sleep|SWS]] cannot realistically be cut, all (or at least as much as possible) of them must be accounted for by naps. The extremely low total sleep time means it requires intense sleep compression, possibly reducing the cycle lengths to under 60 minutes. After adapting, falling asleep becomes very quick and the transition to REM or SWS would also be almost immediate, giving nearly negligible amounts of light sleep. This would allow up to about 1h50m of REM and SWS combined. Even so, this is still far below the combined requirements for most people, which means REM and/or SWS have to be cut in order to maintain this schedule, which is considered unhealthy.

Since maintaining the schedule involves such high levels of sleep pressure, circadian rhythm is much less important than on other schedules with peak-aligned sleeps, making it possible to have SWS-filled naps in REM peak hours and vice versa.

Since maintaining the schedule involves such high levels of sleep pressure, circadian rhythm is much less important than on other schedules with peak-aligned sleeps, making it possible to have SWS-filled naps in REM peak hours and vice versa.

==Adaptation==

==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 sleep deprivation which is necessary to produce the level of sleep compression required.

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 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 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.

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 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===

=== 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 [[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 [[Aeia]] was woken up by her twin sister during her adaptation. Without the help of other people, it is virtually impossible that you would ever adapt to this schedule.

 

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 virtually impossible that you would ever adapt to this schedule.

 

===Delaying the SWS rebound===

===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.  

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===

===Gradual adaptation via rhythmic preservation===

[[File:DC4.png|thumb|[[DC4]]|alt=]][[File:E5.png|thumb|[[E5]]]]Ideas have also been proposed about the use of [[rhythmic preservation]] to gradually transition to Uberman. [[E5]] and [[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 [[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.

 

[[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 ===

=== Exaptation ===

{{Further|Naptation}}

{{Further|Naptation}}

== Difficulty==

== Difficulty==

Both Steve Pavlina’s blogs and Puredoxyk’s book ''Ubersleep'' greatly 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. 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.

Both Steve Pavlina’s blogs and Puredoxyk’s book ''Ubersleep'' greatly 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. 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==

==Lifestyle Considerations==

Over the years, through anecdotes of adapted sleepers, the downsides of Uberman has been gradually discovered. These may include:

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)  

* little for exercising (especially with gaining muscle)  

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. As such, only those with significantly lower vital sleep requirements should attempt Uberman.

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. As such, only those with significantly lower vital sleep requirements should attempt Uberman.

==Variants==

==Variants==

===Extra naps===

===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.

[[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 ===

=== Shorter naps ===

[[File:Uberman-modified.png|thumb|Uberman-modified 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.  

[[File:Uberman-modified.png|thumb|Uberman-modified 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 an 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.

''Why We Nap'' documented an 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 ===  

 

=== 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.

[[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==

==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>https://www.researchgate.net/publication/315334680_Endocrine_and_cognitive_effects_of_a_radically_polyphasic_sleep_schedule</ref> lasted for 5 weeks. Unfortunately, according to the authors of the paper, no more information is available from the experiment beyond the abstract.  

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>https://www.researchgate.net/publication/315334680_Endocrine_and_cognitive_effects_of_a_radically_polyphasic_sleep_schedule</ref> lasted for 5 weeks. Unfortunately, according to the authors of the paper, no more information is available from the experiment beyond the abstract.  

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.  

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 ==

== References ==

<references />{{TNT|Polyphasic Sleep Schedules}}

<references />{{TNT|Polyphasic Sleep Schedules}}

[[Category:Schedules]]

[[Category:Schedules]]