How to Practice Segmented Sleep

Опубликовал Admin
4-01-2021, 08:40
Segmented sleep, also known as polyphasic or biphasic sleep, means sleeping in short intervals during the day and night rather than one eight to ten hour block. Segmented sleep may work better for some people and help you manage your time more effectively. Transition into your schedule gradually, starting off sleeping in two segments and adding more segments from there. If you struggle to fall asleep at first, do things to help you wind down and relax. Make sure you are getting enough sleep. Sleep deprivation can cause serious health problems.

Creating a Segmented Sleep Schedule

  1. Get on a regular sleep schedule. If you want to be able to practice segmented sleep, you need to be on a regular sleep schedule. Establish a set sleep/wake time that allows you to get adequate sleep. From there, you will break your sleep time into segments.
    • Aim for around 7 and a half hours of sleep per night and set a schedule that allows you to achieve this. For example, you can go to bed every night at 12:30 a.m and then wake up at 8 a.m.
    • Stick very strictly to this schedule. Eventually, you will begin feeling tired around 12:30 and energetic around 8 a.m. As time goes by, you will not even rely on an alarm clock to wake up in the morning.
    • Keep on your sleep schedule as long as it takes. Some people will adjust quicker than others. Once you're easily falling asleep at night and waking up in the morning, you can begin breaking your sleep into chunks.
  2. Break your sleep into two nightly segments. Start small. If you try to break up your sleep too fast, you will not be able to maintain a segmented schedule. To start, break up your sleep into two segments.
    • Aim for about a 90 minute break in between sleep segments. Do not attempt to alter the amount of sleep you're getting.
    • For example, go to sleep at 12:30 AM and then wake up at 4:30 AM. Stay awake until 6 AM and then sleep from 6 AM to 9:30 AM.
    • It will take time to adjust. Expect to feel slightly groggy and off at first. You may not get back to sleep exactly at 6 AM, but if you're strict about attempting to sleep at 6 and always getting up at 9, your body will eventually adjust.
  3. Decrease your nightly sleep. Eventually, you will want to further segment your sleep. Decrease your nighttime sleep in small intervals. Try to go from 7 and a half hours of nighttime sleep to six hours of nighttime sleep.
    • For example, go to bed at 12:30 AM and then wake up at 3:30 AM. Stay up until 5:30 AM. Go back to sleep and then wake up at 8:30 AM.
  4. Add naps during the day. You will need to make up for the sleep during the day. If you've cut back to six hours of sleep at night, try to get 90 minutes to 2 hours of sleep in during the day. For example, take a nap at noon for an hour each day. Then, take another hour long nap at 4 PM.
    • At first, it may be difficult to nod off during the day. Your body is likely not used to sleeping when it's light out. However, if you're strict your schedule your body will adapt. You will begin to feel sleepy when nap time arises.

Helping Yourself Fall Asleep Effectively

  1. Minimize use of electronic lighting. One of the main reasons it's sometimes difficult to maintain a sleep schedule is electronic lighting. Electronic lights stimulate the brain, resulting in you not feeling tired at sunset. In order to help you ease into a segmented sleep schedule, shut off electronic lights when you're getting close to your sleep times.
    • During the day, it can also help to darken the room by closing the blinds.
  2. Stay away from screens if you're trying to sleep. The light emitted from electronic screens can stimulate brain activity, making sleep difficult. Before your set sleep segments, stay off electronic devices like phones and laptops.
    • Instead of using your phone near sleep times, try doing something relaxing like taking a warm shower or reading a book.
  3. Avoid eating large meals before you plan on sleeping. As your body digests food, it may be harder to get a good amount of rest while you're sleeping. Try not to eat any big meals a few hours before you go to bed, but have a small snack or some water if you feel hungry.
    • Limit how much alcohol and caffeine you consume since it may also keep you awake.
  4. Schedule social commitments around your sleep. One major issue with segmented sleep is social commitments. If you're usually asleep between six and seven, for example, this can pose an issue when making dinner plans with a friend. Strive to plan social events around your schedule. Remember, the stricter you are with a sleep schedule, the easier it is to maintain.
    • Let friends and family members know that you're practicing segmented sleep. Explain to them what times you will be napping or in bed.
    • Try to plan your social calendar around when you'll be asleep. You can also adjust sleep times depending on your preferred methods of socialization. For example, if you like to stay out late on the weekends, plan nighttime sleep segments for later in the evening.
  5. Wind down when necessary. Many people practice segmented sleep to achieve more during the day. If this is your goal, you may be wired by the time you need to get back in bed. If you've been doing something stimulating, like writing, it can be difficult to turn your mind off. Look for effective ways to unwind so you can easily stick to your schedule.
    • Have a pre-sleep routine you stick to before each sleep segment. Your brain will learn to associate certain activities with bedtime. For example, read a book before each sleep segment.
    • If there's something stressing you out or occupying your thoughts, give yourself 15 minutes to write it out before bed. This way, troublesome or stimulating thoughts will be out of your system near bedtime.
    • Do not use your bed for anything other than sleeping. You do not want to associate your bed with stimulating activities.

Taking Safety Precautions

  1. Avoid segmented sleep if you have certain health conditions. Sleep is necessary to good health. Breaking up your sleep into segments can cause sleep deprivation at first, and may not be a good idea if your health is already compromised. Health problems from sleep deprivation may include mood disorders, obesity, stroke, and heart disease.
    • If you have any health conditions that affect your immune system, you should not practice segmented sleep. Sleep deprivation may cause you to become sick.
    • Sleep deprivation has also been found to increase the risk of cancer, injuries, workplace errors, and poor performance in people who work in shifts, such as night-shift workers.
    • It's a good idea to talk to your doctor before attempting segmented sleep.
  2. Make sure you get enough sleep. While you can train your body to sleep in intervals, it's very difficult to train your body to need less sleep. Sleep is vital to your health and well-being. If you practice segmented sleep, make sure you're still getting enough sleep each 24 hour period.
    • Teenagers between the ages of 14 and 17 need 8 to 10 hours of sleep each night.
    • Between the ages of 18 and 25, aim for 7 to 9 hours of sleep.
    • Between the ages of 26 and 64, 7 to 9 hours of sleep is ideal.
    • If you're older than 65, try to get 7 to 8 hours of sleep.
  3. Watch out for symptoms of sleep deprivation. Sleep deprivation can be a serious issue. Talk to a doctor and scale back on your segmented sleep if you notice signs of sleep deprivation. Signs of sleep deprivation include slower reaction times, difficulty making decisions, problems performing daily tasks, and irritability. Signs of sleep deprivation may include:
    • Lack of focus
    • Risk-taking
    • Extreme sleepiness
    • Increased anger or other emotions
    • Falling asleep while performing daily activities, such as while you are driving.
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