Advanced Sleeper's Guide

By: Emma Forbes

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CES Machines

The use of CES (cranial electronic stimulation) machines, and also a tDCS (transcranial DC Stimulation machines) or TMS (Transcranial Magnetic Stimulation machines), are a way of more finely controlling the brain wave patterns similar to how the Neuroprogrammer does. With electrical currents, you can replicate a deep sleep-like state. Look for scientific journals containing these acronyms if you would like more information.

WILD and BRAC Meditation

Wild techniques are incredibly useful for falling asleep quickly and moving straight into dreams. You can increase the quality of your sleep, knowing you are in REM from start to the finish of your sleep.

By understanding your BRAC patterns you can also use WILD or meditative techniques to regulate your concentration throughout the day, increasing your concentration when you are periods of activity, and decreasing your concentration a few minutes before it is time to sleep. Using these techniques will greatly reinforce or break your current rhythm.

Dream Extension

When in a lucid dreaming state, you know your body is in a REM state of sleep. If you are an advanced lucid dreamer you may be able to stop yourself from waking and extend your dreams (by spinning, clapping, and generally staying calm and aware of your dream surroundings). If you can regularly WILD and Dream Extend naps, you have developed a very efficient and secure recovery system and you know you are getting the REM you need for polyphasic sleep. You will feel and function better with this quality recovery, and your overall experience of polyphasic sleep will be a good one.

Appropriate use of Caffeine

Some people require a change of schedule one or two days of the week. This is the one time it may be appropriate to use caffeine, as whilst under the influence of caffeine when rhythm changes are slower, caffeine can be taken at the beginning of a 6+h period awake, assuming you will have a long sleep (and not a nap) following this.

Appropriate rebound from Alcohol

Alcohol is certainly not useful for adapting or maintaining good sleeping habits, let alone polyphasic sleep, but it is understood that sometimes someone needs to have a drink or two for social occasions. As a more practiced sleeper, you can sometimes drink alcohol without disrupting your sleeping patterns. In these circumstances, you should expect your sleep cycles to extend greatly. You will not be able to 20-minute nap under the influence of alcohol (and so no alcohol for ubermen), but you can expect what would normally be a 1.5h nap to become around 2h longer. With the appropriate use of longer periods of sleep, you can recover from alcohol without throwing your rhythm out, usually by sleeping frequently your shortest core (such as 1.5h sleep at a time).

The Symptoms and Dangers of long term SWS deprivation

You can refer to this list to check if you are getting enough SWS. It is hard to detect an SWS deficiency by yourself, but these are some surefire signs.

With less SWS overall levels of Human Growth Hormone decreases. Low GHG levels have negative health impacts including; increased body fat, particularly around the waistline; reduced muscle mass and strength; baldness in men, reduced bone mass and osteoporosis.

With less SWS overall levels of Cortisol increase. Cortisol is a stress hormone. Hig cortisol levels have noticeable negative health impacts including; suppressed secretory IgA, increasing potential of gut inflammation, infection, and permeability; decreased immune system function, leading to increased risk of infection, suppression of TSH; decreased conversion of T4 to T3, increased production reverse T3 (rT3) and decreased cellular thyroid receptor binding (in other words increased body fat).

Less noticeable side effects include: Increased blood glucose levels, suppressed pituitary function, leading to low luteinizing hormone and low testosterone, decreased liver detoxification, neurodegenerative disorders, including degradation of the blood-brain barrier and destruction of the hippocampus.

Something not often talked about with cortisol is an abnormal circadian rhythm. This means while you are not allowing yourself enough SWS, you are also disrupting your other sleep stages such as that all-important REM! Refer to the SPAMAYL section to see the problems associated with an irregular, inverted or non-existent rhythm.

With less SWS overall levels of Ghrelin increases. High Ghrelin levels can make you hungrier, causing overeating and later obesity.
Listed last but not ending the long list of side effects of less SWS decreases Adenosine which can noticeably lower body temperature and a weakened immune system.

Less noticeable but more lethal consequences of low SWS have increased levels of fibrinogen (increased chance of heart attack and stroke); raised LDL cholesterol; cardiac dysfunction, including a thickened intima-media; reduced sex hormone-binding globulin resulting in lowered blood-testosterone and estrogen.