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 Language: en
Title: Daily Dose of English 162 - Polyphasic Sleep
Caption: hey everyone my name is Ben and you&#39;re listening to a daily dose of English this is a short simple podcast that you can listen to every day to improve your English you can find the transcripts for all episodes and more on benl language.com I&#39;m glad you can make it today in this episode we&#39;re going to be talking about polyphasic sleep which might sound like a very interesting and crazy name but it&#39;s actually a Rel atively simple idea to understand um and we just can look at the word the words there&#39;s two of them so the first one is polyphasic and the second one is sleep I hope that at this point you know what sleep is but that&#39;s when at night you close your eyes and and uh rest your your brain and everything and then polyphasic is two different um sort of two different parts the first one is phasic or phase which is like a section or an of time right you can think about the various phases of a project or something like that and then poly is many right so Moni monophasic would be one phase so one phase of sleep which is when you sleep for one entire unbroken stretch at night so eight hours straight monophasic no nothing during the day polyphasic just means that you have multiple times in the day where you sleep and you wake up in between those and and anything like that qualifies as polyphasic sleep um however there&#39;s a bit more to it that we&#39;re going to dive in today I wanted to talk about this episode a while ago because I find it very interesting but I wanted to have been doing it for a while first and so I&#39;ve been doing um a simple version of polyphasic sleep for a couple of weeks now and I think that I can talk a bit more about it so the main idea behind modern po phasic sleep is to sleep well and get a good sleep and be have healthy sleep but also end up sleeping less generally that&#39;s not always true but that&#39;s sort of one of the goals and one of the reasons is that there is pretty good evidence that throughout various points in history and different cultures in the world it is very normal to do polyphasic sleep right there are parts of the world that have uh siestas or daytime naps that are normal right um I think in Greece even it&#39;s a very normal thing for shops and everything to close for an hour in the um early afternoon as people a lot of people take a nap it&#39;s a very very common thing in many parts of the world um there is also some like evidence in writing it&#39;s not 100% guaranteed but there&#39;s there&#39;s evidence that polyphasic sleep was also relatively common hundreds of years ago among regular people um especially if they had like a farm or something like that where you&#39;d sleep for a chunk then you&#39;d wake up in the middle of the night do something maybe work on the farm check check on some things or even just uh do some an a fun physical activity with your with your partner and then go back to sleep again and wake up um later or whenever it might be there&#39;s uh writing of people like talking about it as if it&#39;s normal like a second sleep of some kind but that&#39;s not necessarily um a a sure thing and so I want to talk a bit more about the modern version of polyphasic sleep which generally has to do with sleep reduction so the goal is to sleep less than the the normally um required amount because most adults in order to feel rested need to sleep for eight or nine hours in a row at night that is the um amount where people feel good and they get their proper sleep you can think about however polyphasic sleep aims to reduce that number to whatever like 6 and 1/2 or something like that so for example I sleep for about 6 and 1/2 hours a day and I feel usually rested we&#39;ll get into that in a second um and and have just more time in the morning specifically um so the Sleep reduction works for I think one relatively simple reason because when we sleep there are a couple different things that happen in our brain one of them um is one phase of sleep is called remem or rapid ey movement which is a phase of sleep where you&#39;re eyes move very quickly um and that generally happens like an I forget exactly how long after following a sleep but we go through these REM Cycles they&#39;re called and that is what like a very deep sleep if you wake up in the middle of a REM cycle that&#39;s when you feel bad you feel like kind of crappy you&#39;re like uh I&#39;m so groggy it&#39;s hard to think right your brain was sort of interrupted in this middle of its of its process but we don&#39;t do that for eight or nine hours we do that only for a small amount of time for a small amount of time and the rest of the time we spend sort of on just regular body rest right we&#39;re resting our muscles and the rest of our body and our brain is not super and we&#39;re generally just regular resting and so the idea behind sleep reduction is to reduce more of that rest because honestly a lot of us get rest during our days um right if you&#39;re working at a computer or you&#39;re just sitting on the couch you&#39;re getting actually some decent regular body rest cuz you&#39;re not thinking too hard or or whatever and so if you can reduce your need for uh like sleeping to get that General rest and just getting all of your REM sleep then you can have better and more consistent sleep with less time and that&#39;s sort of the main idea now there&#39;s many different ways to do this right some of the most extreme people go down to 4 hours a day of sleep plus a couple of naps or something like that during the day um but most people should do something that&#39;s a little bit healthier right A lot of these more extreme versions are they even like the people that do it recommend you should only do it for like a week or two if you need to like if if it&#39;s a requirement maybe you have a um a big emergency or something like that where you absolutely need to be awake for as many hours as possible but for most people there are these subset of a couple of different um schedules that you can do that are relatively healthy and you can do for a long period of time um or actually that are even just totally healthy right the the same as getting uh 9 hours of sleep or whatever it is um and I&#39;ve been doing what&#39;s often known as every man one which is 6 hours of sleep is at night so I go to bed at around 11: and I wake up at about at about 5: and then I take a nap during the day for 20 minutes and that&#39;s but what my sleep schedule has been for the past couple weeks and I plan to keep going because one of the things that is very true on any kind of sleep changes is that you need time to adapt your body is going to be figuring stuff out and getting used to things I&#39;ve been doing quite well I actually feel really good most days because I&#39;d already been doing um some sleep reduction although I hadn&#39;t added in the nap so my daily nap now is just extra sleep basically for me and it&#39;s been really great so um yeah I sleep for less time overall I have in that so I sleep for about I said about 6 and 1/2 hours which means I have 17 1/2 hours of awake time which is a little bit more than is average right an average person would get maybe like 16 hours of awake time um and I generally use that for language learning now the important thing to know about polyphasic sleep is that it you do have to be sort of regular right if you if you want to actually any for any sleep the best thing you can do is be regular with it every day sleep at the same time or times if you&#39;re doing a phasic thing um and so if you&#39;re thinking about doing this but you have an inconsistent life that&#39;s the first thing you have to solve you can&#39;t do something like this and have good healthy sleep if you&#39;re not in control of when and where you can sleep um which is very common and so it&#39;s not for everybody right if if you have other more important issues focus on those first but if you have the flexibility to choose when you sleep what time you wake up when you can take naps um it&#39;s a thing that you can try it&#39;s kind of interesting and it&#39;s pretty fun um and so yeah that&#39;s the disclaimer if you are interested in trying I definitely recommend reading about it a bit more polyphasic Donnet has some good information um and yeah so my experience doing with doing this um I want to talk a little bit longer we&#39;re going to go long this episode um but my experience with this has been really interesting so like I said I&#39;m still in that adaptation period I&#39;m not fully um adapted I guess is the best word for it to this new this new cycle but it&#39;s actually been really good and a couple of things that I&#39;ve noticed that I think are interesting are first uh my naps are great um they I look forward to them every day they feel really good they also feel really long like I I start to fall asleep and I feel like I&#39;m there for a good long time I feel like I&#39;m just getting good rest and and that sort of thing and it&#39;s only I I set my alarm for 23 minutes cuz I gave myself a few minutes to fall asleep but it&#39;s really nice to kind of have that weird time in my day where it&#39;s it feels almost like 45 minutes where I just get this free space to not think about anything to just be in and sleep really um I generally wake up um halfway through and then fall back asleep and then wake up at the end again um and so I get this really interesting like time just in my brain and something I&#39;ve noticed that I actually dream um that I know about cuz I mean I probably dream all the time but I never ever remember my dreams at night well maybe 1% of the time but it&#39;s very rare that I remember my dreams from the nighttime um but when I&#39;m uh when I take a nap I feel like I&#39;m dreaming when I wake up I I have some I was something was happening in my head um which has been really cool because I&#39;ve never really dreamed before like that and so it&#39;s it&#39;s a nice difference in sleep and and I feel like I don&#39;t know it feels like a good deep solid sleep during the day that I&#39;m really enjoying um it&#39;s also a great it forces me to sort of Disconnect from the world and I just kind of go and I lay down I I recharge and it feels really nice um and I don&#39;t really have trouble waking up from it it I don&#39;t feel groggy it takes me a second but then I&#39;m back to normal and it&#39;s it&#39;s helped me with my afternoon energy for sure um and the other thing is that I I also sleep really well at night that&#39;s not a problem um I&#39;ve always been a good sleeper honestly I&#39;ve never had issues with falling asleep but potentially if you have trouble falling asleep on time you something like this might be helpful to you of having a more strict sleep schedule and and letting yourself all asleep one tip that I have for that especially if you&#39;re trying to nap for the first time and you&#39;re not very good at it is to really practice mindfulness I talked about this like a like a month ago or something on on the episode on meditation but if you practice like allowing your mind to think things and then just gently pushing them away and coming back to Middle to like thinking about nothing that&#39;s a very nice way to calm your mind and fall asleep um I also wanted to mention something else else about doing this it&#39;s been interesting so the dreams the feeling good oh I definitely do feel um tired some days uh yesterday was great this morning I I struggled to wake up I actually fell back asleep for another 20 minutes um but my mornings generally aren&#39;t too bad oh that&#39;s why but because um one of my friends actually told me about this I guess a trick um and it really works like oddly well for for me at least but right before I go to sleep I sit on my bed I sit up straight I&#39;m like I try to be fully alert and I tell myself what I&#39;m going to do tomorrow morning I go I&#39;m going to get up at 5:00 I&#39;m going to do this and I&#39;m going to go to the Jammer whatever is my next day plan then I go to sleep and the next morning it&#39;s that&#39;s like the first thing that&#39;s in my head I remember where I am I remember what&#39;s happening I get up and I go and I feel good in the morning I forgot to do that last night um and I noticed it this morning I felt worse in the morning um because it was just like uh morning instead of like an actual getting up and ready to go I know it sounds dumb like the power of thought but this has actually helped me to to tell myself what&#39;s happening in the morning I have it clear I&#39;m getting up at 5:00 I&#39;m getting ready and I&#39;m going to the gym at 8:00 a.m. or whatever it is um and that&#39;s just been really helpful so that&#39;s actually what I&#39;m doing tomorrow um getting up at 5: going to do my my check and stuff and then I&#39;m going to the gym at 8 for a class and I&#39;m excited about it because um it&#39;s always been good so yeah that&#39;s more or less been my experience with polyphasic sleep so far my hope is that I can continue doing it for as like my default I think when I&#39;m on vacation and that sort of thing I won&#39;t do it because that&#39;s a little bit hardcore um but when I&#39;m here when I&#39;m in my apartment and when I&#39;m just regular have working days and stuff I have been really enjoying it um and so I would like to be able to continue to have that amount of time and additional um not it&#39;s not even just about the awake time it&#39;s also about just the other stuff that I I get to do and and feel like in the day I I don&#39;t ever really feel rushed to do things in time so yeah but that&#39;s all that I have for today um I&#39;d be very curious to hear your thoughts down in the comments below but um I&#39;m going to say thank you and I&#39;ll see you again tomorrow in another episode have a good one bye
Description: Hi! My name is Ben. These videos and this channel are for all English learners interested in improving through comprehensible input. 

I make videos of various difficulties and levels, so if this one was too easy or too hard, check out the others on my channel! And make sure to subscribe. 

To get access to all the transcripts for these videos, visit the channel blog at https://benslanguagelab.com. Or, enable the Subtitles.

I work for a language company called Refold (https://refold.link/benslanguagelab).