Tag Archives: Uberman Sleep Schedule

How to Start Lucid Dreaming – Polyphasic Sleeping Schedules!

Lucid Dreaming
Photo curtousy of www.planetofsuccess.com/blog/

What is Lucid Dreaming?

Lucid dreaming is the ability to control what is happening in your dreams. Your imagination is the only thing limiting what you can do while you lucid dream.

Lucid Dreaming and Polyphasic Sleeping Schedule

Learning how to lucid dream works well with practicing a polyphasic sleeping schedule because you are able to immedietelly enter into REM sleep, which is the point in which we dream. By having such a short period of time between the start of sleep and achieving Rapid Eye Movement (REM) sleep, you will be better able to realize that you are asleep. This is the first step to being able to realize you are in your dreamworld. You will also have much more opportunities to lucid dream, with 6 REM cycles per day with Uberman.

Is Lucid Dreaming it Real?

First, you might be very skeptical of being able develop such an amazing skill. You might say to yourself, “it can’t be real” because of previous experiences you have had while asleep, where things were totally out of your control.

Sleep EEG during Rem

However, many scientists who study the phenomenon of lucid dreaming believe it to be real. There have been some studies performed that provide credence to the belief that lucid dreaming is a real thing. People who claim to be able to lucid dream have been shown to have increased activity in the parietal lobes when sleeping, compared to those who are not trained to lucid dream. The parietal lobe is the portion of the brain responsible for understanding sensory information and understanding how to use objects.

I would like to point out that just because you are unable to lucid dream right now, does not mean you are unable to in the future.  It just means you aren’t trained to, yet.  This is a skill that you can learn, train, hone, and perfect, just like riding a bike.

Tips to Help you Learn How to Have a Lucid Dream?

This is the basics of the MILD Technique to learn to lucid dream:

  1. Start writing down what you dream.
  1. Do reality checks.
  1. Plan to have a lucid dream tonight! Picture an event or experience you want to have and think about it before you go to bed. Plan how it will go down. Imagine yourself becoming cognizant of the fact that you are dreaming

Performing Reality Checks

Reality checks are things you can do to check for inconsistencies when you are dreaming. The most often cited in movies are asking someone to pinch you. However this requires both the cooperation of a second individual, as well as the

Frequently cited reality checks are looking at a watch or clock, look away, then look again. If the time is significantly changed, you are dreaming. The second frequently mentioned check is to attempt to breathe with your mouth closed and a hand blocking your nose. If you can breathe like this, you are dreaming.

The very first night I decided to attempt to have one, I woke from sleep and began writing my dream down on a thin slip of paper using a red pencil I had found. Having finished writing down and recalling my dream, I went back to sleep and had two more extremely vivid dreams. The second time I woke up, I attempted to locate the slip of paper I had been using to write down my first dream.

I couldn’t find the slip of paper, nor the red pencil I had used. Realization slowly dawned upon me. I had dreamt writing down my first dream. I believe this is the first step to having a lucid dream, and I am going to keep at it. Last night I had a very vivid zombie/survival dream. Still no control while dreaming, but at least I am dream memory is much improved.

Another technique, which I have yet to try, but will in the future is the FILD Technique, or Finger Induced Lucid Dreaming.

Benefits of Lucid Dreaming

While initially it does appear that there are any particular benefits to being able to control your dreams, the truth is that lucid dreaming has had significant benefit to a specific group of people. Specifically, I am referrring to people that suffer fromAfraid of heights nightmares. After being trained how to lucid dream, sufferers of frequent nightmares were able to reduce the frequency of nightmares.  This alone would be enough to encourage people to attempt it, however other people have conquered phobias while dreaming as well.  Imagine being able to face your biggest fears in a perfectly controlled environment, your mind.

Are you afraid of heights?  Go fly for a bit, get familiar with how it feels looking down from the top.  You can smash spiders, address the nation.  The sky isn’t the limit when you are asleep.

YES! You can study for a test while dreaming!

A report by a reddit user stated that you can even study during dreams, but you have to be careful to know the correct information before attempting to study, as you can reinforce incorrect knowledge and get it wrong later. Facts seem to be easier to learn while lucid dreaming, whereas mathematical and chemical formulas seem to cause the symbols to morph.


Lucid dreaming appears to be a real thing, but even if it isn’t, paying attention to your dreams can give you insight into your innermost desires. Attempting to learn to lucid dream is, at worst, a waste of a small amount of time. At best, your wildest dreams can become a temporary reality. Lucid dreaming training, whether real or not, was shown to help reduce the number of nightmares that sufferers from PTSD had, improving sleep.

The Polyphasic Sleep Schedule and You

Nap TimeThe Polyphasic Sleep Schedule and You

The Polyphasic sleep schedule is a departure from anything you’ve ever known about sleeping.

Most people sleep and night and work during the day. They’ve been told to try to get 7 to 9 hours of sleep per night, but no nap. Most people know someone who really likes naps, and takes one almost every day, at about the same time. This is the beginning of a polyphasic sleep schedule.

Polyphasic sleep has been studied and found to provide many of the benefits of a full night’s rest, but at a fraction of the time. Polyphasic sleep practitioners have been able to decrease their sleep requirements down to 2 hours with some practice.

Uberman Sleep Schedule

The most extreme schedule is known as the “Uberman” sleep schedule. Uberman provides in 2 hours what most people achieve in 8 hours. By sleeping only 2 hours per day, you are, in effect, adding 6 hours of usefulness and productivity per day. This means that, over a week, you are adding 42 hours of productivity.

The Uberman sleep schedule is 3 hours and 40 minutes of wakefulness followed by a 20 minute nap. This means you will only be sleeping 2 hours per day, with 22 hours of wakefulness. While it sounds like this is nearly impossible, many people throughout history have adopted similar schedules quite successfully.

Initially it will be difficult to follow this schedule, especially with the very short naps that you must take frequently, but your body will adapt to your demands. Normally, the body takes a long time to get into REM sleep, and the first few days are difficult. Scientists found that REM sleep is the kind of sleep that gives rest, and is actually consists of only about 2 hours of the 8 hours most people sleep. By forcing your body to follow your schedule, you will get nearly 20 minutes of REM sleep every nap (20 minutes, 6 naps), which is equal to the 2 hours a monophasic (that is, someone who sleeps for 8 hours straight) sleeper gets.

With Uberman, your body will realize that it will only be getting those 2 hours of sleep and slips into REM sleep almost immedietelly. This allows you to stay awake much longer with much less rest.

What are some other sleep schedules?


With biphasic sleep, about halfway through the day a nap is taken. This nap can be long or short. Generally, a short nap means a longer “main” sleep while a longer nap means a shorter main sleep. Usually this will lead to about a 6 hour main sleep, saving you about 1-2 hours from your sleep requirements per day.


Segmented sleep was widely considered to be “normal” before the 20th century. In segmented sleep, users would sleep for about 3.5 hours, then wake for a short period of time, then sleep again for another 3.5 hours.  See this post for a more information on the “natural” sleeping schedule.


Everyman is a sleeping schedule where there is a relatively large main sleep followed by 2, 3, 4, or even 5 naps spaced evenly throughout the day. This allows for a large main sleep while still maintaining many of the benefits of a polyphasic sleep schedule.


Buckminster Fuller followed this schedule for about 2 years, but stopped it because it conflicted with everyone else’s schedules.  Dymaxation is about 5 hours 30 minutes of wakefulness, followed by 30 minutes of sleep.  It will net you the same time saving qualities of Uberman, but with fewer naps per day.

What you should understand before starting any Polyphasic Sleep Schedule

Darkness is critical to achieve restful sleep.

Why Darkness is Critical to get a good night's sleep

This may seem contrary to the goal of this site, to stay awake more, but it is actually the crux of everything we’ve done here. Quality, restful sleep in as little time as possible. Polyphasic sleep, and the uberman sleep schedule are all based on the idea that frequent sleeping on a schedule can achieve similar results to a traditional monophasic night’s rest. Darkness, or rather the absence of light, is extremely important to achieve that rest. More on that later. Before you attempt a polyphasic sleep schedule like uberman, you should figure out how to get a real night’s rest normally, without having to go to extremes sleeping schedules.

Melatonin is a very important in the process of going to sleep, as it increases drowsiness and lowers body temperature. Melatonin does a lot more than help you sleep. Melatonin deficiencies have been linked to autism aging, diabetes, and Alzheimer’s disease. So, to say that we, as humans, have a vested interest in understanding melatonin, how it works, and how to emphasize its benefits is an understatement.

Why is light, or rather the absence of light important for sleep? Light of all kinds inhibits the release of melatonin. The worst offenders were the colors with shorter wavelengths, like blue and green. Red had the least effect on melatonin secretion. So, dimming or turning off all your lights around your house is very important. You knew that, but you are probably forgetting about quite a few lights around your house.

The invention of the lightbulb was one of the worst things for humans, as far as sleep is involved.

Dark Room bright TV screen

Artificial light has been wreaking havoc with our internal clocks since the 19th century, unbeknownst to most of us. The common light bulb enabled us to stay up later for both work and play, but also get up earlier. No longer were we tethered to the rise and fall of the sun for illumination. While this did benefit us in many ways, still to this day, no other invention has had such an all-encompassing assault on our natural sleeping patterns.  Before the lightbulb, only candles were used, and only the very rich could afford to have enough light to regularly stay up late into the night.  Most people slept when it was dark out because there wasn’t much else that could be done with the lights out.  Today, unless you have blackout curtains, light from outside of your bedroom, from your neighbors, is leaking in around your mini-blinds, wrecking your sleep, and keeping you from a good night’s rest.

Your cell phone has a light in it, and probably produces the worst kind of light for sleep, blue. So does your computer monitor and television. Most older flat screen televisions use fluorescent light bars to light the screen, which emit very short wavelength light, plus some ultraviolet light. Newer LED based screens have two ways of creating white light. One is by combining red, green and blue, the second by using a blue or UV light and converting it to white light. The light from these devices can suppress more than 65% of your normal amount of melatonin secretion. Even the LEDs on your VCR can be bright if you leave them on.

Even once you are asleep, light can prevent true restful sleep. Someone driving through your neighborhood shines their lights inside your window, briefly lighting up your room. You groggily look around, realize it is a car, and go back to bed. Seems innocuous, if annoying, but this actually disturbed your normal brain wave pattern for sleep. Your significant other watching television after you fall asleep is not okay. The light (and sound!) from the television disturbs your sleep patterns, even if you can snooze through Craig Ferguson.

Steps to take to create a house that will help you get to sleep:

Computer and iPhone/iPad: Get f.lux. F.lux is a program that adapts your computer screen based on what time of day it is in your area.. It will be brighter in the morning and darker at night. It is touted that it makes your computer screen look like the room you are in. You shouldn’t be looking at screen the color of daylight late at night. F.lux is free, and is available for Windows, Mac, Linux, and iPad/iPhone

Lighting: Start dimming your lights around dinner time. With the advent of compact fluorescent lightbulbs or lamps (CFL – the ones that look twisted) and LED lighting, you might consider having a “normal” incandescent light bulb around to use before bed.

Windows: Pull your curtains to stop outside lights from coming through. Most street lamps are sodium vapor lamps, and produce yellowish light, but it can still effect your sleep.

TV: Move the television out of your bedroom and into the living room. Flat screen televisions use either LED lights or fluorescent bulbs, which both give off blue light, suppressing melatonin secretion, keeping you alert

Finally, consider buying a sleep mask or some other sort of eye covering device to block out any and all remaining light.

Streetlight photo: Wyn van Devanter

Screen Photo: Chris Dlugosz