Perfecting Sleep (p.274)
Engineering the Perfect Nights Sleep (p.275)
- TEST 67 - 70 ° AS YOUR BEDROOM TEMPERATURE.
- EAT A LARGE FAT- AND PROTEIN-DOMINATED MEAL WITHIN THREE HOURS OF BEDTIME.
- USE LIGHT CUES - THE PHILIPS GOLITE. (http://www.fourhourbody.com/golite )
- TAX THE NERVOUS SYSTEM WITH ISO-LATERAL MOVEMENTS.
- TAKE A COLD BATH ONE HOUR PRIOR TO BED.
- USE AN ULTRASONIC HUMIDIFIER.
- USE A NIGHTWAVE PULSE LIGHT. (http://www.fourhourbody.com/nightwave )
- RESORT TO THE HALF MILITARY CRAWL POSITION. (see illustration on page 285)
Becoming Uberman: Sleeping Less with Polyphasic Sleep (p.289)
Uberman 101 (p.291)
- Step #1: Determine your sleep schedule. You will be taking 20-minute naps, every four hours, around the clock. That's six naps, evenly spaced over the course of 24 hours (e.g., 2:00A.M., 6:00 A.M., 10:00 A.M., 2:00 P.M., 6:00 P.M., and 10:00 P.M.). This cycle will remain the same throughout your polyphasic sleeping period.
- Step #2: Do NOT oversleep. By oversleeping just once, you'll upset the cycle and feel exhausted (for up to 24 hours) as a result. Under no circumstances should you sleep more than 20 minutes, as it can ultimately cause you to abandon the polyphasic schedule out of fatigue. Get a reliable alarm clock. If you're tempted to hit the snooze button, put the clock far away from where you sleep.
- Step #3: Do NOT skip naps. Respect your schedule and follow it to the minute. Skipping them will have a compounding effect. Missing one nap results in a loss of energy that requires two more naps to return you to normal mental sharpness.
- Step #4: Beat the initiation phase. The first week and a half is the toughest. If you follow your outlined schedule, don't oversleep, and don't skip naps, you should be well adjusted to your new sleeping regimen in just under two weeks, though some can take up to three weeks.