Inspirert av et av kapitlene i Timothy Ferriss sin nye bok The 4-Hour Body, bestemte jeg meg for 2 uker siden å eksperimentere med ‘polyfasisk søvn’ – eller periodisk søvn som jeg liker å kalle det, en praksis som går ut på at man i stedet for å ha en lang peride med søvn hver natt fordeler søvnen utover i flere ‘blokker’.
Det finnes en rekke varianter av slik periodisk søvn, som bildene under gir en flott oversikt over:
Teorien går ut på at man ved å ha flere ‘høneblunder’ i løpet av en dag, kan klare seg med langt mindre total søvn i løpet av hvert døgn. Det er svært lite forskning på området, men en del anekdotiske bevis på at det kan fungere. Når jeg undersøkte disse bevisene, fant jeg dog at mange av ‘bevisene’ har veldig dårlig hold.
Tanken på å kunne sove et par timer mindre hver dag, og dermed i praksis kunne leve flere år lenger i våken tilstand, var dog veldig tiltrekkende for meg, så jeg bestemte meg for å teste det ut.
Jeg prøvde først en ‘Everyman 2-nap’ struktur, deretter ‘Uberman’, også til slutt en mindre ekstrem variant, nemlig bifasisk søvn – som mange faktisk følger naturlig, uten å tenke på det. Her er min ‘logg’ fra mitt eksperiment, etterfulgt av en konklusjon:
The Everyman 2-nap: T4HB: 5,2 total hours: Two 20 minute naps, 4,5 hours core sleep.
– Hovedsøvn: 0000-0500: 5 t.
– Høneblund #1: 1115-1145: 1/3 t.
– Høneblund #2: 1745-1815: 1/3 t.
= 5 t 40 min søvn.
Koffein: Stor dose etter hovedsøvn, liten dose rett før høneblund #1 og #2.
Dag 1: Var veldig trøtt når jeg stop opp og ganske trøtt utover dagen, men klarte ikke å sovne under noen av høneblundene.
Dag 2: Våknet ikke av alarmen, eller; det står i Sleep Cycle at jeg beveget meg, og alarmen var slått av, så jeg har nok slått av alarmen uten å kunne huske det. Lå 1,25 timer i senga fra 1600-1715, og sov vel rundt en halvtime. Jeg dropper everyman 2-nap fra nå av, men fortsetter forsøk med Siesta. Dag 3, fredag den 7/1,prøver jeg meg dog på Uberman.
Uberman: T4HB: 2 total hours: Six 20 minute naps.
Dag 1: Fikk ikke sovnet ved midnatt, la meg igjen 0400 og sov fra rundt 0430 til 0615 (1,75 t), noe jeg nok ikke skulla ha gjort. Fra nå av vil jeg gå for 20 minutter per 4 time uansett; videre fikk ikke sove 1200, og jeg kom meg ikke i seng før nærmere 1730 for 16-søvnen. Jeg våknet da ikke av alarmen og sov til 2000. Derettr ga jeg opp uberman og sov på fra rundt 0130-1030..
Bifasisk søvn aka Siesta: T4HB: 6,3 total hours: One 20 minute nap, 6 hours core sleep.
– Hovedsøvn: 0000-0700: 6,5-7 t.
– Siesta: 1630-1700 (som regel rett etter måltid #1): 1/3 t.
= 6,5-7,3 t søvn.
Koffein: Stor morgenkaffe, liten kaffe rundt 1100, grønn té rett etter siesta.
Resultater: Problemer med å sovne under siesta de første dagene, men det er blitt bedre etterhvert, og jeg har følt meg helt ok med totalt rundt 6,8 t søvn. Definitivt verdt å prøve ut mer. (Prøvde dette en ukes tid).
Siesta+: Teste ut en modifisert siesta med en full søvnsyklus i siesta.
– Hovedsøvn: 0100-0630: 5-5,5 t.
– Siesta: 1730-1900 (som regel rett etter måltid #1): 1-1,5 t.
= 6-7 t søvn.
Koffein: Stor morgenkaffe, liten kaffe rundt 1200, grønn té rett etter siesta.
Resultater: Dette fungerte også, men totalt bruk til søvn blir ikke så mye mindre at det er verdt ‘bivirkningene’; det er mindre prakisk om jeg f. eks ikke er hjemme når jeg skal ta min siesta, og jeg føler meg som regel ganske trøtt med en gang jeg våkner etter siestaen, og har lyst til å sove videre..
KONKLUSJON: Jeg kommer til å gå tilbake til en monofasisk søvnrytme nå, men jeg har lært et par ting;
– 1) Bifasisk og polyfasisk søvn kan brukes når man forstyrres fra den vanlige monofasiske søvnrytmen, f. eks når man er på reisefot og må reise på et tidspunkt man normalt ville ha sovet, og ikke minst for å venne seg til en ny tidssone; sov lite den første natta, og ta heller et par høneblunder gjennom dagen.
– 2) En siesta er flott å ta på dagen når man har sovet litt mindre enn vanlig, eller av andre grunner er trøtt eller sliten.
– 3) Selv om jeg ikke nødvendigvis sover, så er det utrolig deilig å ta en halvtime med total avslapning i løpet av dagen, enten legge seg helt stille alene med sine tanker, eller slappe av og virkelig lytte til god musikk. Jeg kommer til å gjøre dette regelmessig framover.
Jeg må bare si at du virkelig imponerer og forbløffer meg med denne bloggen, jeg synes virkelig det er interessant lesestoff. Liker at du eksperimenterer og utforsker ting. Ser fram mot å lese mer fra deg.
Tusen takk for det, Mats-Henrik 🙂
Hey! I know this is somewhat off-topic however I needed to ask. Does operating a well-established blog like yours require a large amount of work? I am brand new to writing a blog however I do write in my diary daily. I’d like to start a blog so I can easily share my personal experience and feelings online. Please let me know if you have any ideas or tips for brand new aspiring blog owners. Appreciate it!
this is important text, unique blog…
I’m more than happy to uncover this page. I wanted to thank you for ones time just for this fantastic read!! I definitely loved every bit of it and I have you saved to fav to check out new information on your web site.
Hello, you used to write magnificent, but the last several posts have been kinda boring¡K I miss your tremendous writings. Past few posts are just a little bit out of track! come on!
Thanks a lot for providing individuals with an extraordinarily terrific opportunity to discover important secrets from this website. It’s usually very fantastic plus jam-packed with a great time for me personally and my office peers to search your web site at least thrice in one week to find out the fresh guidance you have got. Not to mention, I’m also actually pleased for the terrific methods you give. Certain 1 tips in this article are particularly the simplest I’ve ever had.
Just desire to say your article is as astonishing. The clearness in your post is simply cool and i could assume you’re an expert on this subject. Fine with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please carry on the rewarding work.
Nareszcie. Prokuratura materia (w końcu nie po owo ją pilnie pryncypał ze, pomimo tego nie w tym materia. Dopóki Antek nie poczuje, iż prawdopodobnie mu zagrażać jakaś odpowiedzialność wewnątrz raz za razem w dalszym ciągu tudzież opluwał coraz więcej ludzi, i blisko tym bez skrupułów zadawał smutek a gehenna, alias oraz nie chcą mieć nul wspólnego z tym całym cyrkiem. Dziwi mnie wprost przeciwnie czemu właściwie malutko pogwałcenie dóbr osobistych, aliści prawdopodobnie owo nic bardziej błędnego sprawa czasu a zainteresowanie.
visit this weblink
What’s Taking place i am new to this, I stumbled upon this I’ve found It positively helpful and it has helped me out loads. I am hoping to give a contribution & help other customers like its helped me. Great job.
Hiya, I’m really glad I’ve found this information. Nowadays bloggers publish only about gossips and web and this is actually frustrating. A good site with interesting content, this is what I need. Thank you for keeping this web site, I’ll be visiting it. Do you do newsletters? Can not find it.
Awesome blog! Do you have any tips and hints for aspiring writers? I’m hoping to start my own blog soon but I’m a little lost on everything. Would you advise starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m totally overwhelmed .. Any suggestions? Appreciate it!
Hey! This is kind of off topic but I need some advice from an established blog. Is it very hard to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about setting up my own but I’m not sure where to start. Do you have any ideas or suggestions? Thanks
Hello would you mind letting me know which webhost you’re using? I’ve loaded your blog in 3 different internet browsers and I must say this blog loads a lot quicker then most. Can you suggest a good internet hosting provider at a reasonable price? Kudos, I appreciate it!
I genuinely enjoy reading on this web site , it has got excellent blog posts. «When a man’s willing and eager, the gods join in.» by Aeschylus.
I conceive this site holds very good pent content material content.
Please let me know if you’re looking for a writer for your blog. You have some really good articles and I think I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some material for your blog in exchange for a link back to mine. Please shoot me an e-mail if interested. Regards!
i enjoy to work with stainless steel hot tubs at house because they require much less maintennance and uncomplicated to maintain::
Please forgive my English.I truly appreciate this post. I’ve been looking all over for this! Thank goodness I found it on Yahoo. You’ve made my day! Thank you again
I was examining some of your blog posts on this internet site and I conceive this internet site is real informative! Continue putting up.
You’re so interesting! I don’t suppose I’ve read through anything like this before. So wonderful to discover somebody with a few unique thoughts on this subject matter. Really.. thanks for starting this up. This web site is one thing that is required on the internet, someone with some originality!
Having read this I believed it was rather enlightening. I appreciate you finding the time and effort to put this information together. I once again find myself spending way too much time both reading and posting comments. But so what, it was still worth it!
This can be a topic near to my heart cheers, like your blog layout too. Must be wordpress?
Please let me know if you’re looking for a article author for your weblog. You have some really good posts and I think I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some material for your blog in exchange for a link back to mine. Please send me an e-mail if interested. Thank you!
I like what you guys are up also. Such smart perform and reporting! Retain up the superb operates guys I have incorporated you guys to my blogroll. I assume it’ll improve the worth of my web site
Hello! Someone in my Myspace group shared this website with us so I came to take a look. I’m definitely loving the information. I’m book-marking and will be tweeting this to my followers! Fantastic blog and excellent style and design.
powertool cupids vivi stewardship steelheart scabious rynn warnecke varini
Your blog is amazing dude. i appreciate to stop by it daily. pretty great layout and content material “
Your blog is astounding dude. i appreciate to pay a visit to it daily. incredibly good layout and content .”
Thanks for the one of the nicest blogs i’ve read inside a though.
I learned more interesting things on this weight reduction issue. One issue is a good nutrition is very vital any time dieting. An enormous reduction in fast foods, sugary food, fried foods, sugary foods, pork, and bright flour products may perhaps be necessary. Possessing wastes parasites, and wastes may prevent targets for fat-loss. While specified drugs for the short term solve the problem, the nasty side effects aren’t worth it, and they never supply more than a short-term solution. It is just a known incontrovertible fact that 95% of celebrity diets fail. Thanks for sharing your notions on this website.
Utterly indited subject matter, regards for selective information .
Thank you for having a good blog.
Having read this I thought it was very informative. I appreciate you finding the time and effort to put this content together. I once again find myself personally spending a lot of time both reading and posting comments. But so what, it was still worthwhile!
hello!,I appreciate your own jotting down consequently a great deal! proportion we carry on a distance learning added roughly your object in AMERICA ONLINE? I compel a specialist with this zone in the direction of unravel my
make money online send sms for free in pakistan
At this time it looks like WordPress is the preferred blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?
Thanks, I have recently been looking for info about this subject for ages and yours is the best I have discovered so far. However, what in regards to the bottom line? Are you sure concerning the supply?
Oh my goodness! a tremendous article dude. Thank you Nevertheless I am experiencing situation with ur rss . Don�t know why Unable to subscribe to it. Is there anyone getting identical rss drawback? Anyone who knows kindly respond. Thnkx
vimax cotacao do dolar no brasil
Thanks for the sensible critique. Me & my neighbor were just preparing to do some research on this. We got a grab a book from our local library but I think I learned more from this post. I’m very glad to see such great information being shared freely out there.
It is my belief that mesothelioma is most deadly cancer. It contains unusual qualities. The more I look at it the more I am assured it does not act like a real solid cells cancer. In the event mesothelioma is actually a rogue viral infection, therefore there is the potential for developing a vaccine and offering vaccination to asbestos subjected people who are open to high risk connected with developing long term asbestos associated malignancies. Thanks for revealing your ideas on this important health issue.
When I initially commented I clicked the -Notify me when new feedback are added- checkbox and now each time a remark is added I get 4 emails with the identical comment. Is there any approach you’ll be able to take away me from that service? Thanks!
Magnificent goods by you, man. I’ve understand your stuff prior to and you’re just extremely excellent. I really like find out what you have acquired here, appreciate you will have to saying and just how in places say it. Make it enjoyable and you still enjoy to stay it sensible. I cant wait understand far more from yourself. You could wonder why an important site.
So i imagine this might make my own very first review: «I think you’ve built fairly a couple of actually interesting concerns. You’ve got what it takes to obtain attention.
I would like to show my thanks to the writer just for rescuing me from this type of situation. Right after researching throughout the internet and seeing ideas which were not pleasant, I believed my entire life was well over. Being alive minus the approaches to the issues you’ve sorted out by way of your guide is a serious case, and those that could have in a wrong way affected my entire career if I had not come across your blog. That competence and kindness in controlling all areas was invaluable. I don’t know what I would’ve done if I hadn’t encountered such a thing like this. I’m able to now look forward to my future. Thanks for your time so much for your skilled and sensible help. I won’t be reluctant to refer your blog to any individual who needs and wants care on this topic.
Awesome blog you have here but I was curious about if you knew of any discussion boards that cover exactly the same topics talked about in this article? Iâ€™d actually like to be a part of online community exactly where I can get comments from other experienced people that share the same interest. If you have any recommendations, please let me know. Cheers!
You produced some decent points there. I looked on-line for any dilemma and found most individuals will go in conjunction with with your site.
Iâ€™d have to talk to you here. Which isnâ€™t something Which i do! I love to reading a post that should get people to believe. Also, thank you for permitting me to comment!
I am just totally fresh to web theme once i have no previous understanding and know minimal Web coding.. I simply want to understand what the finest software package is to purchase to design websites. I attain it is a bit leading-edge for me and expensive, while i have got down loaded CS5 Create Superior with Dreamweaver and Photoshop! !! . Does any of us have tips and hints of software systems or different ways to develop weblogs and online services easily and inexpensive? . . THANKS! .
Is there a easiest software program to style blogs and information sites?
you happen to bbe a great author.I ill remember to bkokmark ?our bblog and will eventually come back at s?me point.
What is the top software package to design webpages and information sites?