Polyphasic Sleep

Nine to Fivers

By Nade

This is a compilation of example schedules for people who have a nine to five job and are only able to sleep in their own hours, and one quick nap in their lunch break. If you cannot sleep at lunchtime, you should likely look at segmented sleep until you can control your lifestyle enough to be able to sleep in the middle of the day.


Dual Core 1 Schedule

9.30pm-1.00am core
5.00am-6.30am core
12.30 pm nap

Everyman 3 Schedules

6.00pm-9.30pm core – good
1.30 am nap
5.30 am nap
12pm nap

8.30pm-12.00am core – good
3.30 am nap
7.00 am nap
12.30 pm nap

11.30pm-3.00am core – ok
6.30 am nap
12.30 pm nap
6.30 pm nap

Dual Core 2 Schedules

7.30pm-10.00am core – good
2.00am-3.30 nap
6.30 am nap
12.30 pm nap

12.00pm-2.30am core – good
4.30 am-6.30 nap
12.30 pm nap
6.30 pm nap

Everyman 4 Schedules

6.30-9.00pm core – good
12.00 am nap
3.00 am nap
6.30 am nap
12.30 pm nap

10.00-12.30am core – ok
3.30 am nap
6.30am nap
12.30 pm nap
5.00 pm nap

2.30 am-4 am core – not so good
7.30 am nap
12.30 pm nap
5.30 pm nap
10.30 pm nap

Dual Core 3 Schedules

The advantage of these is that you can sometimes skip one core for social events without destroying your whole schedule. The drawback is that you may have a less restful sleep in each of your core sleeps, as continuous core sleep is more restful than dual 1.5h.

6.30-8 pm core – good
11.00-12.30am core
3.30 am
7.00 am
12.30 pm

9.00-10.30pm core – ok
1.30-3 am core
7 am nap
12pm nap
5 pm nap

2.00-3.30am core – not so good
6.30-8 am core
12pm nap
6 pm nap
10 pm nap

Comments (14)

  1. I’m doing this for over a year. (Everyman 4)
    22:00 – 00:00 – ok
    03:00 – 03:20
    05:40 – 06:00
    13:00 – 13:20
    18:00 – 18:20
    I don’t recommend this schedule tho. It’s hard to adapt and you may experience some maniac episodes.

    It’s better to try:
    22:00 – 01:30 (or 3:00) – Very stable
    05:40 – 06:00
    13:00 – 13:20 (or for people who are available at morning:) 11:00 – 11:20
    18:00 – 18:20

  2. hey guys i am 18 years old should i start for polyphesic sleep
    i have to go to job to colleges and my web developing classes after this need to do my personal work so i need more time out of my day plese help me out with this

  3. I can’t sleep in the hours from 07:00 AM to 17:00 PM.
    Is it possible to make a schedule on this?

  4. What about this? it’s a mix between Siesta and Everyman skipping second nap:

    12:00PM – 03:30AM Core sleep
    06:00AM – 06:30AM First nap
    05:30PM – 07:00PM Second nap

  5. Thank you for the info! I think I just discovered my sleep pattern! I had been worried there was something wrong with me but it turns out I’m a natural Core 2 sleeper (my times to bed are a little different but the sleep times are the same). I have tried everything to stay asleep through the night but it didn’t matter; I was always up after my R.E.M. Cycle. Now to research more.

  6. I am starting a night nursing schedule of 6:45 pm – 7:15 am. I would like to polyphase my sleep pattern so that I am not switching back and forth between day and night shift…any advice?

  7. 9:30-1:30 is perfect for getting adequate shortwave sleep. I would suggest also getting in 20-90 minute sleep around dawn which is the time when your REM sleep pressure is the highest. This way you should be able to satisfy both shortwave sleep and REM sleep requirement.

  8. hi I am doing a Medical Fellowship. The fellowship is pretty rigorous and I am on call as well have powerpoint presentations and notes to write when I am done from work . I start seeing patients at 7 am and I am done by 6-6-30 pm.
    when I come home I just want to be with my 2 yr old son who has been with his nanny all day. I and my very supportive husband put him to sleep by 7-7:30 pm . After thai I complete stuff from work ( write notes) . I am so exhausted that I go to bed by 9-9:30 pm
    I really want to try the one core sleep : 9:30 pm to 1:30 pm . then study , finish presentations and prepare for entraining exams. The only clincher is that I can’t squeeze in a Afternoon nap at all . I have a pager and if it beeps ,I have to respond. I can’t turn my pager off . I have tried sleeping in the restroom ( the only place no-one would notice)
    any ideas?

  9. I thought so too, but the issue there is when having the core sleep at 4-7 am SWS is unlikely and REM very likely. The SWS sleep deficiency is harder to outweigh in only short naps, so the rule of thumb should be to place the SWS into your core. It can be fun to dream a lot around that time but didn’t seem substainable over time (own experience).

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