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.
Mine resultater:
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.
Tidsplan:
– 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.
Resultater:
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.
Resultater:
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.
Tidsplan:
– 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.
Tidsplan:
– 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.
Siesta. Foto: Bertilvidet (Some Rights Reserved)
Hei,Fredrik.
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.
Mvh Mats-Henrik
Tusen takk for det, Mats-Henrik 🙂
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