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so much more refreshing than large blocks of REM as experienced by a monophasic sleeper.
The first few days of adaptation both REM and SWS pressure will rise, but the REM:SWS pressure ratio will be high when REM builds faster. As days pass and REM sleep rebounds in naps, the ratio will equalize and there may be a lulling point. Very often however, a person’s REM rebound will be so powerful that the ratio drops low and soon afterward there is a SWS rebound.
This means that you can often predict a SWS ‘oversleep’ by realising an oversleep is anticipated by a really really refreshing REM nap. You might wake up from a random nap feeling like you had a big cup of coffee… beware, as there this is evidence that the next two naps the body will try to get SWS at all costs!
A note on nap-only rhythms
Not everyone’s rhythm’s are perfect, even when entrained. If after the first week or two you notice that one of your naps is not giving you adequate rest, or you are simply not sleeping in one of your naps, you should experiment with that nap by shifting it forward or backward 30-90 minutes to see if you sleep better having placed that nap differently. This will result in an imbalance in the equidistant nature of the schedule, but being equidistant is not as important as listening to your own body.
A note on exercise
While other schedules support exercise fine, few have been able to do proper exercise while on Uberman and still recover. It seems recovery from cardiovascular exercise is good, but weightlifting and sports can suffer from the low amount of total slow wave sleep. If you are set on weightlifting whilst Uberman, avoid traditional high volume bodybuilding routines, as the stress can cause a sharp increase in SWS pressure causing you to black out later that night. Evidence shows you might recover better from high frequency, low volume training whilst on a low sleep schedule.
A note on the
While there is a general consensus that you will be getting less than the recommended sleep totals, it seems frequency plays a role in the total sleep requirements. It may be that sleeping so often in lowers total sleep requirements but for the moment there is no proof or mechanism explaining this.
A note on failure
Often people will try the Uberman sleep schedule only to fail and give up polyphasic sleep completely. There is no reason you cannot move from being an Uberman to any other schedule that shares your Uberman rhythm! Many people have first started on Uberman only to transfer to and be incredibly successful with their new schedule. In fact it is recommended that people aiming for an Everyman schedule give Uberman a go before commencing, as Uberman has such a regulating effect on sleep, the entrainment is very beneficial for those wanting to do a milder schedule in the long term.
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