There’s been a ton of change here at Zeo in the past year.

New product, new website, new content, new people, new everything.  We even tore down the walls to create a new space for our ever growing and changing team.

But we’re still not done.  We’re a work in progress, and as part of that work, there’s going to be some more changes.

David Bowie's not the only one who understood the importance of change

Not willy-nilly, throw-spaghetti-at-the-wall changes, but serious, thought-out changes that will help us adhere to good community support behavior and practices.

Because at the end of the day, you are the reason we do it all.   Without you, there simply is no Zeo.  We want you to feel supported, no matter the state of flux.

So here’s what we’ve got in mind to make that happen.

The #1 Rule of Community Support:  Streamline Your Channels

You know how you hate having multiple emails?  Your work account, your personal account, that one hotmail account you use when companies or salespeople ask for your email account?  And good luck remembering which one it linked to Amazon.com.

Companies feel like that when their communication channels get too numerous.  Sure, there’s a place and need for blogs, a Facebook page, and customer support, but it’s easy to have too many.

Too many gums up the works, mixes the messages and often leaves large chunks of your clients and customers miss really important stuff when it comes along.

It can also leave you feeling frustrated.  “Just where exactly can I connect with someone?  Is this channel even monitored?  Hello?”

This is not what we want.

Good Advice

So to avoid that mess, we’re simplifying and consolidating our communication channels.  More specifically, we’re shutting down this Zeology blog.

It’s hard to do this (it was our first channel!) but if we’re to stick with rule #1, it’s time for this one to go.

Rest assured, all that good, juicy content you love is also on myzeo.com.  You can find the Expert Answer or Featured Blogger post you wanted.  Your coaching links will take you to the correct piece you need.  You just won’t have to bounce between two sites anymore.

Our new Zeology blog will now handle all sleep info, company notices, product updates, and general awesome that you’ve come to expect.  We’ll stick to a schedule (we know you like that) and keep you informed.

Just like our old blog, you can subscribe via RSS; just click on the RSS icon in the left hand menu, and you’ll be set!

The #2 Rule of Community Support:  Ask For Help

Another change that’s coming is we’re going to be asking for your help and input more and more.

The Field of Dreams motto of “If you build it, they will come” does not actually work that well when you’re trying to build a community, mostly due to it’s focus on things rather than people.

We at Zeo want you to feel as though you have access to the best possible sleep data and information you can get without a prescription or a co-pay.  We want you to have the support of your peers, your family, your friends, and us as you undertake your own journey to sleep fitness.  We want you to feel empowered to ask questions of your doctor, of us, of anyone, about your sleep.

We want all of this for you – and we need your help to make it real.

Won't you please help me?

In the next few days, we’ll be asking for your input in a brief survey.  You’re not obligated to fill it out, but I want to make the case as to why it’s worth your time.

The last time we sent one of these out, over a thousand of of you responded.  People of all ages, sex, tech savvy, health & wellness levels told us what was working for them and what they now needed from us.  The results were quickly shared across the office and set of a chain reaction of hustle, product development, and customer support initiatives, some of which have already launched.

But we wouldn’t have been able to do this without you.  Instead, we’d still be throwing spaghetti at the wall, trying to guess what you wanted or needed, and wasting time going down millions of rabbit holes.

We need you more than ever.

So we’re asking for your help. The survey that we’ll be rolling out in the next few days is an opportunity for you to help shape the development of Zeo:  of our services, of the community, of our products, everything.

In exchange for your help, we won’t harass you. Spam is bad for business.

In fact, the only thing we’re going to ask you for is whether or not you’d be interested in influencing service and product development at a deeper level.  This is the last box on the survey; check it only if you’re interested.

If not, no worries.  We’re grateful that you took the time to help us out.

The #3 Rule of Community Support: Turn and Face the Strange Changes

Change happens.

Sometimes it’s expected.  Sometimes it’s not.  Sometimes, you’re the one shaking everything up; other times, you’re the one being all shook up.

Not all change is this destructive - but it can look this scary

As humans, we have a love-hate relationship with change.  We crave it when things seem stuffy and static, but fear it when it threatens to tear down our walls of security and comfort.

In order to determine which camp a potential change agent or event falls into, we investigate.  We poke at it, ask questions, and generally avoid shooting (that guy always ends up dead in the movies, anyway).

Admittedly, we sometimes even run away.  Plug our fingers into our ears and yell “la, la, la, not listening!”

But change does happen – and those who embrace it can decide how it will impact them.

As always, we’re right here with you. There is no such thing as going at it alone.

So poke away.  Ask questions.  Join the discussion.  Be a change-maker, not a change-receiver.

Andi (ZQ: 86) is the editor of Zeology and the Zeo Knowledge Center.  She makes sure people get the information they need about sleep.

You’ve probably seen narcolepsy on the big screen.

On HBO’s The Sopranos, Janice Soprano’s boyfriend Aaron had it. One of the characters in the movie Rat Race, played by the zany Rowan Atkinson, had it.  And let’s not forget the narcoleptic Argentinian from Moulin Rouge!

Time and time again, narcolepsy has been parodied and dramatized by creative minds looking to add a little interest to their fictional worlds and, in most of cases, the audience gets a pretty good laugh out of it.

But narcolepsy is a neurological sleep disorder that needs real medical treatment. What exactly causes these seemingly random sleep attacks? And what does someone with narcolepsy need to do in order to function with a normal daily routine?

The A, B, C, and Zs of Narcolepsy

Narcolepsy is an autoimmune disorder characterized by sudden and severe sleep attacks that usually occur in the middle of the day and during inappropriate times, such as during work or while a person is behind the wheel.

It’s thought that these attacks occur due to a misfire within the area of the brain associated with the regulation of sleep and wake.

Narcoleptics typically experience, in order of most to least common symptoms:

• Excessive daytime sleepiness
• Cataplexy or muscle paralysis triggered by strong emotional feelings (excitement, fear, etc.)
  
• Hallucinations while falling asleep or upon just waking
• Sleep paralysis or muscle paralysis upon waking

Not every one of these symptoms necessarily needs to be present in order to diagnose a patient with narcolepsy. If any are present, they usually can be traced back to a person’s adolescent years. Most people don’t seem to seek out help or realize that there’s a problem until much later in life.

Where Are These Sleep Attacks Coming From?

As we mentioned earlier, the deficiency is thought to affect the regulation of activity by the hypothalamus, the section of the brain that largely controls sleep. Generally, people with lower levels of hypocretin are more at risk of developing narcolepsy.

Scientists who study chemical ad hormonal imbalances in the body have suggested that narcolepsy has very close origins in genetics. A family who has a history of defective hypocretin neurotransmitters is much more likely to yield family members who grow up to be narcoleptics.

There are several tests that you can undergo to find out if you have narcolepsy. One popular test administered is the Epworth Sleepiness Scale, a series of 8 questions used to measure symptoms of excessive daytime sleepiness. Typically, patients who score 10 points or higher on the test should be checked out by a medical doctor.

If a potential narcoleptic goes to a sleep center for a diagnosis, a polysomnography will undoubtedly be performed to check for any sleep disorders.

To find out if you have narcolepsy–or if your excessive daytime sleepiness and irregular sleep patterns are just a side effect of a medication or other temporary condition–sleep doctors also suggest keeping a diary and observing how sleep patterns change under different circumstances. You’d basically be conducting a small home experiment to try and isolate the cause of your symptoms.

But Doc; What Can I Do?

Narcolepsy can be a debilitating illness if left untreated. Narcoleptics may feel that their symptoms are holding them back socially, professionally and even romantically.

While there’s no official “cure” for narcolepsy, but there are several medications available that may inhibit or reduce your symptoms by adjusting your hormone levels and stimulating the parts of your brain that control alertness.

In addition to modes of self-help, such as seeking out emotional support with a counselor, there are also lifestyle changes that have been shown to help narcoleptics cope with their symptoms such as:

• Avoiding activities that require complete and prolonged concentration
• Maintaining a regular exercise schedule
• Keeping a healthy diet to help regulate your body functions, including sleep.
• Behavioral tactics have also helped reduce sleep attacks during work-time hours.

With the help of friends, family and medical professionals in dealing with this neurological sleep disorder, narcoleptics can free themselves from their symptoms and regain control over their lives.

Do you blog about sleep?  If so, we want you as our next Zeo Featured Blogger!  Tell us your story today!

Lucid Immersion: How to Start Harnessing the Power of Lucid Dreaming

Some of my most profoundly ecstatic moments have happened when I was sleeping.

The exhilaration is difficult to articulate. Imagine looking around your surroundings, feeling completely awake and aware, and realizing that this is a dream -and that you can control it?

I’m talking about lucid dreaming: the art of consciousness in the dream state.

Learning to Lucid Dream

What would you do if you knew you were dreaming right now?

Many beginners choose to fly, and others pursue what may be considered the safest sex in the world.

But this is just scratching the surface.

When anything is possible, the only thing holding us back is the limits of our imagination.

The good news is that lucid dreaming can be learned.

It’s not a genetic gift but a cognitive skill. In fact, frequent lucid dreaming is the fruit of waking practice.

In the dream research community, this approach is based on the continuity theory of dreaming. Simply put, the way we think and reason in the waking world carries over into our dreams.

Like any other skill though, lucidity practice improves performance. All it takes is the right activities for training the mind towards lucidity.

Some of these skills include the cognitive ability to multitask, the emotional aptitude for taking risks, and the mind-body habit of noticing your surroundings.

Still, many people struggle with “waking up” in the dream world.

In my experience, the frustration is usually due to half-baked forays into lucid mindfulness.

It’s not instant, and there’s no magic pill. You have to stick with it, and track your training with measurable benchmarks.

This is the central premise of my latest ebook project, the Lucid Immersion Blueprint.

As the Zeo community knows, if you track something, your performance improves. Rather than just throwing together a bunch of random gear, the Blueprint organizes the expedition, provides the map of the destination, and tracks your waypoints.

Sweet; But why lucid dream in the first place?

In general, lucid dreams are associated with higher levels of creativity and emotional intelligence.

Other researchers have found that lucid dreaming can cure severe nightmares and buffer the mind against future traumatic events.

Countless others use lucid dreaming as a tool to dig into the mysteries of the mind and consciousness.

A recent brain scan study suggests that when you perform an action in a lucid dream, the same parts of the brain “light up” as when you do it in waking life.

Think about that for a second.

The brain cannot differentiate between these two worlds. Anything you think about becomes a reality to the brain, entraining the motor cortex as much as real practice.

The opportunities to strengthen your skills may be limitless.

I personally consider lucid dreaming to be a psycho-spiritual practice; it has changed my life and continues to be an avenue for growth, knowledge, and self-development.

I have found courage, creativity and wisdom.

I have made peace with the past and been shown possible futures.

I have found a sense of purpose as well as a gateway to the other worlds.

Most importantly, I have discovered that perception is permeable, and we have opportunities to shift not only our personal mental constructs about so-called “reality”—but also the mental constructs of our community.

When you learn something new in a lucid dream, your waking world changes too.

This bold idea moves beyond the continuity hypothesis, in that dreams are not just reflections of waking experience, but can be the genesis of unique thoughts and behavioral change.

In this way, lucid dreamers shift the culture, and draw new horizons as we discover our full potentials.

Or as I like to say, every lucid dream is a revolution.

Ryan Hurd is a Zeo sleep expert, and the author of Lucid Immersion Blueprint, a guide to lucid dreaming. Ryan is also the editor of DreamStudies.org and a board member of the International Association for the Study of Dreams.

References:

http://ep-ua3r.apa.org/index.cfm?fa=search.displayRecord&uid=2010-26425-004
Blagrove, M., Bell, E., Wilkinson, A. (2010). Association of lucid dreaming frequency with Stroop task performance. Dreaming, 20(4) 280-287
http://www.sciencedirect.com/science/article/pii/S1053810010001492
Neider, M., Pace-Schott, E., Forselius, E., Pittman, B., Morgan, P. (2011) .Lucid dreaming and ventromedial versus dorsolateral prefrontal task performance, Consciousness and Cognition 20( 2), 234-244
http://archiv.ub.uni-heidelberg.de/ojs/index.php/IJoDR/article/view/589
Gackenbach, J. (2010). Psychological considerations in pursuing lucid dreaming research. International journal of dream research 3(1).
http://www.sciencedirect.com/science/article/pii/S0191886904000352
Schredel, M., Erlacher, D. (2004). Lucid dreaming frequency and personality. Personality and Individual Differences 37(7), 1463–1473
http://content.karger.com/produktedb/produkte.asp?typ=fulltext&file=PPS2006075006389
Spoormaker VI, van den Bout J (2006). Lucid Dreaming Treatment for Nightmares: A Pilot Study. Psychotherapy and Psychosomatics 75: 389-394
http://psycnet.apa.org/?&fa=main.doiLanding&uid=2011-04835-018
Soffer-Dudek, N., Wertheim, R., Shahar, G.  Lucid dreaming and resilience in the face of exposure to terrorism. Journal of Traumatic Stress, 24(1), 125-128.
http://www.cell.com/current-biology/abstract/S0960-9822%2811%2901031-1
Dresler, M., Koch, S., Wehrle, R., Spoormaker, V., Holsboer, F., Steiger, A., Sämann, P., Obrig, H., Czisch, M.. Dreamed Movement Elicits Activation in the Sensorimotor Cortex Current Biology 21(21) 1833-1837.

When it comes to sleep, we’re doing it wrong.

At least, that’s the allegation of some historians and sleep researchers who suggest that bedding down for seven to eight consecutive hours of rest is unnatural.

I find this interesting on a personal level, as I have no problems sleeping through the night.

Yet their argument –and its supporting evidence– is compelling. Drawn from historical records and clinical trials, a new picture is emerging that is at odds with the modern model of healthy sleep.

When is an Insomniac not an Insomniac?

Currently, millions of people suffer with middle-of-the-night insomnia; 38% of Americans report waking up “a lot” in the middle of the night. This usually temporary condition can be treated clinically with pharmaceuticals and cognitive behavior therapy, yet, unfortunately, is more likely to be self-treated with alcohol.

But according to sleep psychologist Rubin Naiman in his book Healing Night, waking up in the middle of the night may actually be natural and healthy for some individuals, rather than a sign of poor sleep.

As such, some cases of insomnia may be more about our cultural attitude towards middle-of-the-night awakening, not a personal failing.  In fact, one of the most effective treatments for insomnia is all about changing one’s perspective and perceptions about time spent asleep and time spent awake.

Reading is one way to make use of some extra awake time

Clinical evidence also suggests that we modern, hyper-connected humans regress towards a more segmented–but not fragmented or shortened– sleeping style when given the chance.

An often-cited study by psychiatrist Thomas Wehr showed that when subjects spent 14 hours a night in darkness for a period of a month, their sleep schedule took a new formation by the fourth week. Rather than getting all their sleep at once, they began sleeping for three to four hours, awakening for an hour or two, and then going back to sleep for another few hours.

Anthropologists, such as Carol Worthman and Melissa Melby, argue that this industrialized way of a single block of sleep at night is a total aberration, especially when one examines the sleeping patterns and habits of non-industrialized societies.

So what do Wehr’s subjects, our pre-industrial ancestors, and contemporary indigenous societies around the globe today have in common besides a segmented sleeping pattern?

The lack of artificial lighting.

Gimme that Old-Fashioned Sleep

Sleep historians have compiled massive evidence that before the 19th century, most of us used to sleep in two separate chunks during the night up until the beginnings of their industrial ages.

Known as “first sleep” and “second sleep,” these periods of rest were divided by a relaxing period of wakefulness in the middle of the night.  Early Christian monastic orders may have made use of this natural break when codifying the Hours of Divine Office, having their members wake up during the middle of the night to say prayers.

Nuns at Matins, usually held around midnight

Yet how did we get from “it’s okay to wake up & work in the middle of the night” to ” I can’t stay asleep–there must be something wrong?”

Funny story, actually.

A Brief History of Night Light

In Evening’s Empire, historian Craig Koslofsky reconstructs how Europeans lost their taste for this middle of the night break. Candles were expensive (and took ages to make), so it was mainly the rich who could afford them to use every night. But over time, mayors and rulers began to insist upon street lighting in cities, making social outings at night much safer, less suspect, and, consequently, more popular.

Jean Béraud's Le Bal Public shows how outdoor lighting allowed for nighttime activities

Add to that massive changes in industrialization and the new obsession with capitalism and productivity, and the deal was done. Medical journals start to recommend that middle-of-the-night awakenings are inefficient, a waste of time, and folks begin to follow suit, reflecting this new attitude that quiet awake time at night is undesirable

Interestingly enough, complaints about insomnia increased in the 19th century just as medical accounts of segmented sleep disappeared.

Told you it was a funny story.

Messing with the Biological Can of WTF

Today, chronobiologists and other sleep scientists have largely proven the theory that artificial light fools with natural sleep wake cycles. Melatonin is chief hormone disrupted by artificial light, delaying the urge to sleep after the sun goes down.

On top of that, the effects of artificial light seem to linger. Sleep scientist (and Zeo SAB member) Charles A. Czeisler noted that melatonin release is significantly delayed if bright indoor lighting is applied after dark for a period of 5 nights versus 2 nights in

So our habits actually cement new sleep-wake patterns through consistent melatonin delay, giving further clinical credence to historians’ claims that the modern era has successfully trumped the solar day with cities (and inhabitants) that never sleep.

A typical 24 hour circadian rhythm

Melatonin isn’t the only hormone affected by light and darkness. Wehr found that his subjects who were immersed in darkness and who woke up after a few hours of sleep had high levels of prolactin – a hormone associated with sexual fulfillment and satisfaction – in their blood.   According to historian Roger Ekirch, medical sources from the 18th century also allude to this period as optimal for sexual relations and fertility.

Are we really doing it wrong?

Maybe, especially when we consider that many of us are not even getting enough sleep each night,  yet it’s important to remember that sleep comes to us all uniquely despite these overt cultural values and biological pulls.

It’s also important to remember that, as far as we can tell, our pre-industrialized ancestors got enough sleep each night — and that research has shown that “enough sleep” appears to be at least 7 hours for a healthy body.  So while the 8, uninterrupted hours, of sleep appears to be a recent development, it’s at least clear to me that we do need all that time.

So, if you do find yourself awake in the middle of the night, hopefully this article will help you remember that you’re not (necessarily) a hopeless insomniac.

Sometimes we may just need an little attitude adjustment before embracing the darkness.

Ryan Hurd is a dream researcher, educator, and a contributing sleep expert to Zeology. He is editor of DreamStudies.org and author of the ebook Sleep Paralysis: A Dreamer’s Guide. He is also the proud papa of a healthy new baby boy.

You wouldn’t believe how many people don’t get enough sleep; 64 million people are walking around tired.

It’s absolutely critical to one’s health and yet it can get downgraded so easily.

Fact is, most people, on average, want to get at least an hour more of sleep a night because they don’t feel as rested as they should.

That’s why we issued a call to arms with our Zeo Sleep Fitness Challenge.

You answered the call and did all the hard work.

We simply gave you the 7 Steps to Sleep Fitness to help you along.

Why 7 steps?

Because 7 steps are all you need; they’re simple things you can do in everyday life to improve your sleep. And they actually work.

Overall, the challenge participants (just under 1000!) followed the steps and were able to improve both the quality and quantity of their sleep.

We were so thrilled to hear this that we decided to issue another challenge, which started this week.

This one will focus on bedtime routine.

Specifically, what you should do, or shouldn’t do, close to bedtime.

More details about that here.

In the meantime, give yourselves a pat on the back, you deserve it.

You wanted to get better sleep and you took the steps to do so.

Rachel Reid won the bedroom makeover (she was randomly selected from the list of participants) but if you improved or even tried to improve your sleep, you’ve won too.

Congratulations!

Keith (Ave ZQ: 97) is a writer and a member of the Zeo Content team. When it comes to sleep, he’s a Viking.

Move over Everyman; Überman is Here

This is an update to let you guys know that our group is changing things up a little. So far we have been going by a schedule called “The Everyman.” This means that we have been sleeping little a night, and making up for it with naps throughout the day. This has been working according to plan, but adaptation is a very slow process.

We only have until the end of this week to work on this project, and at this rate, we will not be at any final product by then. Because of this, we have decided to change our pattern to one called “The Uberman.” This is the one that most people know of. We will be taking 20 minute naps every 4 hours for the rest of the week. Hopefully by Friday we will be able to determine if the project is working, and how well it is working.

Check-In:  This is Your Body on Uberman

This is what we look like when we are exhausted. No judgements, please.

Polyphasic Sleep Data – One Week In

Here’s how we stack up after one week of polyphasic sleep.

Some charts n’ stuff from this morning’s nap as well as reaction time data and good feeling data

Seth Roberts is a pretty interesting guy.

He’s a bestselling author, a psychology professor at Tsinghua University in Beijing, and Emeritus Professor of Psychology at the University of California at Berkeley.

He’s also a big believer in the power of Vitamin D3.

Dr. Roberts believes that taking 4000-5000UI of Vitamin D3 in the morning can help to improve one’s sleep and mood.

Vitamin D3 is a hormone commonly associated with sunlight. Since our circadian rhythm (and by extension, sleep) is regulated by light and darkness, the hypothesis is that taking Vitamin D3 in the morning will provide a big signal (zeitgeber) needed to keep you alert during the day and help you sleep at night.

Vitamin D3 is fairly inexpensive ($4-15) and can be found in health stores, some grocery stores, and through on-line retailers.

Here at Zeo, we love any advice on how to get better sleep. So we thought, why not issue a call to arms, get some fellow Zeolots to try this out?

As part of this limited edition Zeo Sleep Hack, you’ll learn about Vitamin D3, how it can affect your sleep, and get to see the results for yourself.

This 8-day series will take you on a sleep hacking journey, culminating in a Hangout where you can compare your results with other sleep hackers as well as ask questions of Seth Roberts.

This challenge, should you choose to accept, consists of the following steps:

Monday – Wednesday Night:  3 nights of baseline sleep. Don’t deviate from your normal routine or start adding anything new. These nights will function as your “before VD3”.

Thursday – Sunday Night:  Start taking 4000-5000IU of Vitamin D3 in the morning when you get up.

Post your Weekly Sleep Data on Zeo’s Google+ page:  Share your results with your fellow self-experimenters and sleep hackers.

Join our Google+ Hangout & TweetUp with Seth Roberts on Monday, Feb 27th to discuss your results, talk Vitamin D3, and the importance of self-experimentation for self-knowledge and growth.

For those of you who haven’t tried any self experimentation before, this is great jumping-on point, especially if you want to get better sleep.

Who knows, you might even become a believer in Vitamin D3! Sign up here.

Keith (Ave ZQ: 97) is a writer and a member of the Zeo Content team. When it comes to sleep, he’s a Viking.

Here at Zeo, we talk a lot about the importance of a comfortable sleep environment.

We’ve told you about the importance of having a dark bedroom.

We’ve told you about the importance of white noise.

It’s time to talk about Sheex.

No, that’s not a typo.

Sheex are specialized sheets that are designed to keep you comfortable while you sleep.

Utilizing Sleep Fit Technology™, Sheex boast many of the same attributes as athletic performance wear, such as breathability, moisture wicking capabilities, temperature control, and durability.

I’m no athlete so when I first heard about them, I was skeptical; I thought, “How in the world can high performance sheets help me sleep better?”

After all, I sleep just fine on my high-end, 300-thread count Egyptian cotton sheets.

Then I started reading about how they wick away moisture and keep you cool.

Since I wake up sweating at least 3 or 4 times a week, I figured I’d give them a try.

After the first night, I was floored.

My ZQ jumped from a 52 – from the previous night – to a 66!

Granted, it may not seem that great, but my average is around 51.

The second night I used Sheex, I got a ZQ of 64.

The third night? A ZQ of 68.

On the fourth night, I came down with a case of strep throat, which I normally get once or twice a year. I had a constant fever of about 102.

After alternately sipping chicken broth and hot tea, I settled in between the Sheex and was out in no time.

I woke up several hours later, expecting to be soaked with sweat from the fever. I still had the fever but oddly enough, I was very comfortable.

I pretty much stayed in bed for two full days because, even though I was burning up, the Sheex kept me fairly comfortable.

A couple days later, I felt fine. That was the fastest I have ever recovered from strep throat.

Now, I’m not saying that it was just the Sheex that sped up my recovery, but they did keep me dry, cool, and comfortable while dealing with a nasty fever (not to mention that they’ve helped me improve my ZQ).

While on the topic of comfort, I would like to note that Sheex feel like a very heavy silk.

They are also softer and feel better than the most expensive fabrics I’ve ever felt, which is high praise coming from me; I have severe nerve damage in my feet – due to diabetes – so I can’t stand certain textures touching my feet.

To top it all off, the Sheex don’t have any crazy care instructions like I thought they would; I just have to wash them like any other sheets.

So am I a believer now?

No.

I’m a cheerleader for these. I’ve never slept better.

Whit@Zeo is the Manager of E-Commerce and Logistics at Zeo. He’s also great at making sure that a song gets stuck in the heads of his coworkers.

Three Days In: I’m Exhausted

Five Days In:  Adaptation Bites

Diego

“Staying up late has proven to be very difficult.”

We have gotten through the first week of this project but It’s been rough. Staying up late has proven to be very difficult.

Over the three week nights that we did this project, I read two full books. The problem with books is that I have a hard time staying awake, no matter how good the book is. I tried TV as well, and got similar results.

On Friday, however, I tried to stay up by playing some video games. I found that this was way easier than reading, and I think it has something to do with the fact that on a video game there is user input. This would have been a great weekend plan, had I not gotten sick on Friday night.

At about 11 pm I came down with a fever (I think it was probably a plea from my body to get some sleep). I tried to ignore it but that didn’t help.  I went to bed early in the hope that some rest would make the fever go away. It did.

After 6 hours of rest, I felt better but still decided to take it easy Saturday night  to ensure my recovery. Last night I started getting back on track with a 3 hour night. I plan on trying to shift down to two hours tonight. I am now behind schedule, but I hope to be able to get back on track quickly.

Liam

“I am extremely tired right now because of this project.”

I am extremely tired right now because of this project. It has been a real challenge to get my body adjusted to polyphasic sleep, yet surprisingly, I am functioning quite well for 3 hours of sleep ( I got my black belt in karate and went out with friends until midnight with little problems).

Saturday night, I took my nightly nap, and since it was only my second nap instead of third, I thought it would be a good idea to turn off the alarm and then lie in bed for a bit to be more awake for the rest of the night.

At 9:00pm my alarm went off. I turned it off and closed my eyes for a few minutes – and opened my eyes at 9:00 the next morning. I guess that’s just my body telling me that it’s not adjusted to polyphasic sleeping, but oh well.

I have a piano lesson now, but when I get home I will take my 30 minute nap, and then sleep from 1-3.

At least, that’s the plan.

Taus

“My weekend was really, really long.”

My weekend was really, really long. I was awake for most of it and used my time to be very very productive. I used Netflix to get caught up on stuff and watched Sherlock, Firefly, and Doctor Who. Then I played Starcraft 2

I failed on Friday night, slept from 8:30-1:00 but spent the rest of my weekend doing the whole system pretty well. A nap every 5-6 hours and 2 hours of sleep – I’m actually starting to enjoy it.

My naps are fully REM according to the Zeo,  which is cool, and a bit strange because so far all of them have been lucid dreams.

My weekend was pretty uneventful until about 4:30 monday morning. I looked at the clock is was 4:30 then what felt like a few seconds later I looked at the clock. It was 5:30. I think I fell asleep but I have no recollection of it or anything else for that hour.

Amanda

“I am trying to find something to keep me up.”

This weekend went pretty well.  The naps during the day went well but I started pushing back my night nap until sometime around midnight.  When it gets late, staying up is harder to do so I thought that doing that would fix it and give me an energy boost to stay up until my 2 hour stretch.  This didn’t work and actually made me more tired. Currently, I am trying to take my nightly nap around 9.

I’m also trying to find something to keep me up because neither reading nor watching T.V. has been very successful.

I also have the issue of having hockey practice at 5:30 am.  Although I am able to get up and perform well at practice, it saps up a lot of the energy I have for the day which makes me especially tired at night.

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In my house, time no longer matters.

My wife and I are both going to bed late at night, and waking up long after the sun rises, but our sleep in between is erratic and broken by periods of restlessness. It’s like we have become untethered to the cycles of the sun or any other outside conditions.

What had happened?

Something completely natural.

My wife was nine months pregnant.

The Perfect Storm

In late pregnancy, many changes come all at once for women, creating a perfect biological storm of sleeping troubles.  As if that wasn’t enough, some women start to feel guilty about such changes because they affect their partner’s sleep as much as your own.

My sleep during my wife's pregnancy - a number of extra awakenings.

However, I’m convinced these sleep changes are more than “random” byproducts of a changing body. I’m tempted to think there’s a design in this process that slowly acclimatizing parents to sleep in smaller chunks, with more vigilance.

But to what purpose?

Essentially, this month of crappy sleep prepares you for the polyphasic lifestyle that awaits after the baby is born.

The Real Deal About Polyphasic Sleep

Polyphasic simply means “many periods” of sleep, as opposed to our industrialized way of sleeping in a big lump, known as monophasic sleeping.

We usually hear about polyphasic sleep in its most extreme form: the “Uberman sleep schedule,” which is a productivity life hack designed to cut sleep down to less than 5 hours a day so you can work more instead of “wasting” your time sleeping. In this form, polyphasic sleeping is something humans can do under stress and extreme situations.

However, polyphasic sleeping doesn’t have to be so extreme – or so restrictive.

Most of the world’s cultures actually sleeps biphasically, which simply means two sleep intervals: one at night, and another shorter nap during the mid-afternoon, when our circadian rhythms naturally drop. The siesta cultures of Spain and in Polynesia are two examples of this common pattern.

Sometimes, you just need to take a nap.

In addition, newborns, infants, and toddlers, to varying degrees, all sleep polyphasically – which means you’re now getting up at all hours of the night because they’re not sleeping in one big chunk like you.

Yet in both models, the goal is not to get less sleep, but simply to sleep when the need arises. I have a sneaking suspicion this is precisely the natural transition that occurs in late pregnancy.

However, there may be another reason for this call to sleep when you can.

Lessen Your Labor Time

Scientist Claudio Stampi, the godfather of restrictive polyphasic sleeping, was also a yachting enthusiast. Yachting races can last days, and necessitate the ship’s crew to go without sleep (or very little sleep). He published several studies making the case that sailors who cooperated so they could sleep in small segments routinely out-performed the sailors who attempted to not sleep at all.

A similar case has been made for shift workers who alternate sleep and work continuously. More recently, a 2009 study backed up this assertion, suggesting that “banking sleep” beforehand can improve performance during a subsequent stressful sleep-deprived event.

This seems to be the case even with childbirth. One study suggests that women who sleep less than 6 hours a night in late pregnancy have longer labors, and are 4.5 times more likely to give birth by cesarean.

So the more you sleep in late pregnancy, the better you will cope with the birth itself.

Why It’s Good To Sleep When You Can

In this light, the news isn’t all bad for pregnant women. Yes, chances are, you are probably going to get less sleep, and lower quality sleep, precisely when you are hoping for more rest. This reality seems to spite the well-meaning (but annoying) comments from all those friends who say “Sleep in while you can!”

My wife's sleep, complete with 1:15hrs of Wake at the beginning, then another wake up just before 6am

They do have a point. Ultimately, the key to getting sleep during pregnancy is opportunistic: it’s about becoming flexible and adaptable to the body’s new, erratic demands (which may mirror those of your soon-to-be little one).

Personally, my wife and I have found it empowering to consider pregnant sleep as polyphasic and opportunistic, rather than just giving up on rest altogether. Rather than sitting in bed, completely frustrated, my wife has learned to get out of bed and do what must be done, which apparently includes stitching tiny pillows for the baby’s mobile at 3am. Other times, she quietly reads.

Quiet activities make it easier to relax and fall back asleep

I respond by either getting out of bed and sleeping on the couch, or picking up my own booklight. Both of us also have started taking afternoon naps when possible. Once we gave ourselves permission, we came to really enjoy the break.

With luck and some planning, you’ll be able to get the rest that you need – without the additional stress!

Ryan Hurd is a dream researcher, educator, and a contributing sleep expert to Zeology. He is editor of DreamStudies.org and author of the ebook Sleep Paralysis: A Dreamer’s Guide. He is also the proud papa of a healthy new baby boy.