The SleepHack

Dojo Polyphasers
Starters Kit
My name is ___________ and I want to go polyphasic.
I have chosen to adopt to the following schedule:
[_] Uberman

[_] 1,5h Everyman

[_] 3h Everyman

[_] 4,5h Everyman

I have chosen this schedule for the following reasons:

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
I will use my new free time for the following activities or projects:
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
I also took the necessary preparations to ensure that I make it through the adaption
period:
!

[_] I scheduled at least one week of free time during which I have no responsibilities

[_] I can get up without problems when my alarm rings

[_] I have filled out the schedule planner in this workbook

[_] I have filled out the to-do lists in this workbook

[_] I have filled out the quitting plan in this workbook and I will stick to my quitting

[_] I have at least one backup alarm

[_]I dont have any chronic disease

[_] I have chosen someone to be my safe person/Kill Switch, his name is ________

strategy

[_]If I do, I have talked to my doctor before I consider going polyphasic

[_] I have educated that person about polyphasic sleep and sleep deprivation

[_] I have read PureDoxyks book Ubersleep

[_] Im aware of the negative effects of sleep deprivation and think I can do it

[_] I think Ive gathered sufficient information about polyphasic sleep and feel ready

[_] Ive filled out the complete SleepHack Dojo Polyphasers Starter Kit

to go

You can start going polyphasic when all the boxes are checked.

Your Quitting Strategy

Refer back to chapter #4, page 95 of SleepHack Dojo.
[_]I will definitely stick to the quitting strategy lined out here. I wont be stubborn,
!

health and sanity are my priorities

[_] I have chosen someone as a safe person/Kill Switch, his/her name is: ____________
!

[_] He/she is educated about the biological fundamentals of sleep and polyphasic

[_] I can trust _________ (fill in name again) and will terminate this experiment

sleep. He/she also knows about the expected effects of sleep deprivation.
when he/she tells me to stop.

[_] Im informed about the expected side-effects of sleep deprivation during the adaption
!

phase (p. 91)

[_] I will quit when I experience any negative side effects

[_] I will quit when the adaption period isnt going well
[_] I will quit when I get ill
[_] If my first attempt to go polyphasic fails, I will go back to monophasic sleep for at least
!

two months

Scheduling Your Adaption Phase

You will find the SleepHack Dojo Polyphasers Starter Kit Schedule Planner below. It
will help you to schedule naps for the first 12 days of your polyphasic sleep experiment.

Action: Fill in your schedule. You can be very strict and schedule all sorts of activities if you want, but the
bare minimum is scheduling all your relevant appointments (classes, yoga courses, etc.) and nap times.

...day
0:00 - 0:30
0:30 - 1:00
1:00 - 1:30
1:30 - 2:00
2:00 - 2:30
2:30 - 3:00
3:00 - 3:30
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21:00-21:30
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22:00 - 22:30
22:30 - 23:00
23:00 - 23:30
23:30 - 0:00

...day

...day

...day
0:00 - 0:30
0:30 - 1:00
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23:30 - 0:00

...day

...day

...day
0:00 - 0:30
0:30 - 1:00
1:00 - 1:30
1:30 - 2:00
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23:30 - 0:00

...day

...day

...day
0:00 - 0:30
0:30 - 1:00
1:00 - 1:30
1:30 - 2:00
2:00 - 2:30
2:30 - 3:00
3:00 - 3:30
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21:00-21:30
21:30 - 22:00
22:00 - 22:30
22:30 - 23:00
23:00 - 23:30
23:30 - 0:00

...day

...day

The To-Do Lists

The to-do lists are essential for your adaption period. They can make or break your
success. Put some thought in filling out the chart. Ideally you should take a few days and
jot down every idea that comes to you during that time. Refer back to chapter #4, page 88
of SleepHack Dojo for some example activities.
Make sure to have the chart within reach during the whole adaption period.
Action: Fill out the chart

1) Feeling Alert

2) Feeling Ok

3) Feeling Zombie

Record Your Progress - Day 1

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 2

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 3

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 4

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 5

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 6

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 7

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

First Evaluation
This section will help you to evaluate your adaption process to polyphasic sleep.

Did I successfully adapt to my chosen schedule yet? ____ (yes/no).

Do I experience dreams during my naps? (sign of successful adaption) ____ (yes/no)
Did you oversleep? ____ (yes/no). If you answered yes, how often?
Do you feel your schedule is sustainable? ____ (yes/no)
Do you think you can make it? ____ (yes/no)
How do you feel?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
How long do you think it will take until youve fully adapted to your schedule? Where
exactly do you think you are at the moment?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Are you satisfied with this? ____ (yes/no)

What where your biggest pains and when did they occur? Which days where the
hardest?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
What did you find most helpful so far? Anything that keeps you from falling asleep,
revitalizes you?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Are you motivated to go on? Yes? Elaborate please:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

Record Your Progress - Day 8

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 9

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 10

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 11

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Record Your Progress - Day 12

(Date: ________)

My alertness today:

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1
2
3
4
5
6
7
8
9
10
My zombiness today

Very alert

|-------|-------|-------|-------|-------|-------|-------|-------|-------|

Very zombie

Not alert at all

Not zombie at all

1
2
How difficult was the day?
very easy

10

|-------|-------|-------|-------|-------|-------|-------|-------|-------|
1

Very hard

10

Maximum alertness occurred at this time: _______

Maximum zombieness occurred at this time: _______
The hardest time today was between _______ and ________, but the time around
________ was pretty easy.

Reflections on the day:

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Comparison to yesterday:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Reflections on the experiment in general:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Greatest pains today: ______________________________
!
!
!
______________________________
______________________________

Final Evaluation
This section will help you to evaluate your adaption to polyphasic sleep.

Did I successfully adapt to my chosen schedule? ____ (yes/no).

Do I experience dreams during my naps? (sign of successful adaption) ____ (yes/no)
Did you oversleep? ____ (yes/no). If you answered yes, how often?
Do you feel your schedule is sustainable? ____ (yes/no)

How do you feel?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Do you think the adaption period is complete now? ____ (yes/no) If yes, are there still
times when you feel tired regularly? ____ (yes/no). If so, check out the SHDs section on
tweaking (p. 93.)

What do you think of the experiment as a whole?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
What where your biggest pains and when did they occur? Which days where the
hardest?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Do you think the experiment was worth doing? How long do you think you will stay
on your schedule?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
What is the most important thing you learned?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________