Sleeping Pattern: Everyman 3.5 for 2+ weeks – Third Attempt

This is the third attempt,

1. the first failed after having short term memory loss (cognitive failure) due to sleep deprivation,
   – mitigation for next attempt: need better physical endurance
2. the second failed due the inability to discipline following the schedule,
   – pre mitigation: have better physical condition due to routine light exercise and breathing workout
   – mitigation for next attempt: pick a period for adaptation time where I can fit my daily schedule  to sleep schedule (no busy, hectic, close to deadline month)

So my preparation / pre mitigation for the third attempt

1. Better physical condition: more rigid breathing exercise for 3 to 5 mins
2. Better metabolism due to ketosis – low carb diet with Virgin Coconut Oil + tea consumption
3. The next 4 weeks are better scheduled
4. Handling of missing the nap

1. Options:
   1. Immediately take a nap when time available and continue the next nap on schedule
   2. longer next nap: 2 times
   3. longer core time: form 3.5 to 4 hours
2. Solution

1. Asking the slack group for feedbacks especially for adaptation period
2. 90 minutes longer core if nap skipped

Pattern alternatives

1. GeneralNguyen: I think an ideal E2 for work is: Sleep from 02:30 – 07:00, nap around 13:00 and another nap around 20:00

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 4 weeks

Due Date / Duration
24 Feb to 25 March 2017 / 4 weeks

Step 1 – Hypothesis – Critical: 3 
I believe that Polyphasic sleep of Everyman 3.5 can be adapted in 4 weeks and have better  health, energy, focus and memory. In the 4 weeks adaptation period declines are expected, but it will disappear after 2 weeks.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

1. Try Everyman 3.5: 4 weeks for adaptation period

   Core 1: 0000 – 0330
   (3.5h + 3h 10mins) I prefer 0000, because 2300 I usually still awake and watch TV
   Nap 1: 0640 – 0700
   (20mins + 5h  40mins)
   Nap 2: 1240 – 1300
   (20mins + 4h 40mins)
   Nap 3: 1740 – 1800
   (20mins + 6h)
   Busy 1: 0830 – 1730
   http://napchart.com/a2cd4

2. No oversleeping
3. Update this journal daily, every morning after core time

Step 3 – Metric – Time Required: 1
And measure

1. Core and 3 Nap: 0 not done, 1 done, 2 oversleep
2. Health: sick  1 – 5 no sickness
3. Energy: sluggish 1 – 5 peak all the time
4. Focus: worst 1 – 5 increasing very focused
5. Memory: worst 1 – 5 very sharp
6. Emotion: reactive 1 – 5 controlled
7. Supporting habits: 0 – not done, 1 – do first option or take 1 serving, 2 – do second options
   1. B: Breathing exercise: 3/5 minutes: 0/1/2
   2. L: Light exercise: 15/30 minutes: 0/1/2
   3. O: Virgin Coconut Oil + Green Tea: 0/1/2
   4. W: Drink 2 glass of water on wake: 0/1/2

Week 1 

	1	2	3	4	5	6	7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

1. Day 2:

Week 2

	1	2	3	4	5	6	7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Week 3

	1	2	3	4	5	6	7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Week 4

	1	2	3	4	5	6	7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Step 4 – Criteria
I am right if at the end of the test

1. Core and 3 Nap: are completed and the second week without any oversleeping Feeling
2. Health >= 3 after 2 weeks
3. Energy >= 3 after 2 weeks
4. Focus >= 3 after 2 weeks
5. Memory >= 3 after 2 weeks

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

Step 4 – Decision and Actions
Therefore, I will