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5 Reasons Why the Uberman Sleep Cycle Could Be Your Weapon to a More Productive Life!

5 Reasons Why the Uberman Sleep Cycle Could Be Your Weapon to a More Productive Life!

Clocking an average of 6 to 8 hours of sleep ensures that you are well rested, ready to tackle the challenges the next day brings—usually, another 8 hours at work. Whether you are a student, working adult or even a stay-at-home mom, the truth is that we spend a third of our lives in bed, sleeping.

The majority of the world functions on a monophasic sleep cycle, where an estimated 30 percent of your day is dedicated to your bed and another third to work or school; it essentially leaves you with slightly less than 8 hours for everything else—travel, play, food, errands.

As you look into various ways of optimizing your time, the Uberman Sleep Cycle might be one to consider. Plus, it might just be the secret you need to a more productive life! While some may say that it is impractical and the toughest sleep pattern to adopt, it’s still worth looking into. Here are 5 reasons why the Uberman sleep cycle can make your life more efficient.

1. 3 Hours of Sleep

Being a polyphasic schedule, the Uberman sleep cycle offers you a chance to not only gain better quality sleep, but also to significantly increase the amount of time you have in a day.

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Essentially, with six to eight 20 minute naps each day that amounts to a total of about 3 hours of sleep, this sleep pattern leaves you with a lot more time on your hands to pursue the things you’ve always had no time for. Just like having 5 small meals per day, having multiple short naps a day when properly executed, leaves you feeling alert and sharp when you’re awake.

2. Increased Creativity 

Scientific studies have concluded that a person’s creativity is directly related to the amount and quality of Rapid Eye Movement (REM) sleep they have. In a normal course of monophasic sleep, a person can have anywhere between 3 to 5, sometimes 6 REM cycles.

With a polyphasic sleep schedule, you are guaranteed 6 to 8 REM cycles, which will in turn stimulate your creativity to a larger extent.

3. Mental Clarity

REM sleep is highly linked to mental clarity. Sleep studies have shown that even if you obtain 8 to 10 hours of sleep a night, if you are unable to enter REM cycles in your sleep, you will wake up feeling tired and exhausted; unable to focus or concentrate on anything. This is against the benefits of productivity that a good night of monophasic sleep can provide

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In today’s world, it is often common that people go through this. Between stress, traffic noise, light pollution, technological gadgets such as your mobile and computer and more, a person’s sleep cycle can be easily interrupted, and they may not be able to obtain the required number of REM cycles needed for their body to recuperate and recover.

Just a thought—when was the last time you were awoken from sleep in the middle of the night? With the guaranteed REM cycles from the Uberman sleep schedule, you’ll be sure that you will have all your mental acuities ready to call on.

4. Energy

Of course, if we don’t sleep, we feel tired. If we continue to go about our day without sleeping at all, it might not even be our choice anymore when our body shuts down and we lose consciousness.

Energy is another factor that is closely linked to REM cycles. Essentially, the more REM cycles, the more energy you have, and in today’s context, you can always use more energy.

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The Uberman sleep schedule ensures that you are refreshed and recharged after each power nap. And just when you’re feeling tired after that nap, it’s probably time for the next one. This allows for constant and timely rests throughout the day, keeping you going without the risk of exhaustion.

5. Alone Time

Throughout this whole article, we’ve been talking about the benefits of polyphasic sleep—how to get more time, more creativity, more energy and to have a sharper mind. However, there’s one more reason why you should strongly consider polyphasic sleep.

In today’s world, we owe our time to a lot of people—our parents, our spouses, our children, our bosses, the community, our friends, and so many more people and things that demand our attention and time. It’s easy to lose track of yourself in this busy world and we need our own alone time to be able to relax, meditate, and reflect.

Polyphasic sleep gives you exactly that. With the amount of time you’ll be awake when everyone is sleeping, you’ll have plenty of time to take care of yourself. Some polyphasic sleepers have reported suddenly taking on a hobby they’ve always wanted to do but never had time for, like painting, and not just painting one or two canvases, but over a hundred canvases in a matter of months. This is simply because they were now able to dedicate a good few hours every day to their craft.

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In summary, polyphasic sleep has very clear benefits; however, it is also very important to mention the fact that taking it on is not for everyone. The initial adaptation cycle is tough, but if you are determined and persistent, the rewards can be very huge.

Featured photo credit: Sad man holding pillow/Vic via flickr.com

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Last Updated on March 25, 2020

How Do You Change a Habit (According to Psychology)

How Do You Change a Habit (According to Psychology)

Habits are hard to kill, and rightly so. They are a part and parcel of your personality traits and mold your character.

However, habits are not always something over-the-top and quirky enough to get noticed. Think of subtle habits like tapping fingers when you are nervous and humming songs while you drive. These are nothing but ingrained habits that you may not realize easily.

Just take a few minutes and think of something specific that you do all the time. You will notice how it has become a habit for you without any explicit realization. Everything you do on a daily basis starting with your morning routine, lunch preferences to exercise routines are all habits.

Habits mostly form from life experiences and certain observed behaviors, not all of them are healthy. Habitual smoking can be dangerous to your health. Similarly, a habit could also make you lose out on enjoying something to its best – like how some people just cannot stop swaying their bodies when delivering a speech.

Thus, there could be a few habits that you would want to change about yourself. But changing habits is not as easy as it seems.

In this article, you will learn why it isn’t easy to build new habits, and how to change habits.

What Makes It Hard To Change A Habit?

To want to change a particular habit means to change something very fundamental about your behavior.[1] Hence, it’s necessary to understand how habits actually form and why they are so difficult to actually get out of.

The Biology

Habits form in a place what we call the subconscious mind in our brain.[2]

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Our brains have two modes of operation. The first one is an automatic pilot kind of system that is fast and works on reflexes often. It is what we call the subconscious part. This is the part that is associated with everything that comes naturally to you.

The second mode is the conscious mode where every action and decision is well thought out and follows a controlled way of thinking.

A fine example to distinguish both would be to consider yourself learning to drive or play an instrument. For the first time you try learning, you think before every movement you make. But once you have got the hang of it, you might drive without applying much thought into it.

Both systems work together in our brains at all times. When a habit is formed, it moves from the conscious part to the subconscious making it difficult to control.

So, the key idea in deconstructing a habit is to go from the subconscious to the conscious.

Another thing you have to understand about habits is that they can be conscious or hidden.

Conscious habits are those that require active input from your side. For instance, if you stop setting your alarm in the morning, you will stop waking up at the same time.

Hidden habits, on the other hand, are habits that we do without realizing. These make up the majority of our habits and we wouldn’t even know them until someone pointed them out. So the first difficulty in breaking these habits is to actually identify them. As they are internalized, they need a lot of attention to detail for self-identification. That’s not all.

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Habits can be physical, social, and mental, energy-based and even be particular to productivity. Understanding them is necessary to know why they are difficult to break and what can be done about them.

The Psychology

Habits get engraved into our memories depending on the way we think, feel and act over a particular period of time. The procedural part of memory deals with habit formation and studies have observed that various types of conditioning of behavior could affect your habit formations.

Classical conditioning or pavlovian conditioning is when you start associating a memory with reality.[3] A dog that associates ringing bell to food will start salivating. The same external stimuli such as the sound of church bells can make a person want to pray.

Operant conditioning is when experience and the feelings associated with it form a habit.[4] By encouraging or discouraging an act, individuals could either make it a habit or stop doing it.

Observational learning is another way habits could take form. A child may start walking the same way their parent does.

What Can You Do To Change a Habit?

Sure, habits are hard to control but it is not impossible. With a few tips and hard-driven dedication, you can surely get over your nasty habits.

Here are some ways that make use of psychological findings to help you:

1. Identify Your Habits

As mentioned earlier, habits can be quite subtle and hidden from your view. You have to bring your subconscious habits to an aware state of mind. You could do it by self-observation or by asking your friends or family to point out the habit for your sake.

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2. Find out the Impact of Your Habit

Every habit produces an effect – either physical or mental. Find out what exactly it is doing to you. Does it help you relieve stress or does it give you some pain relief?

It could be anything simple. Sometimes biting your nails could be calming your nerves. Understanding the effect of a habit is necessary to control it.

3. Apply Logic

You don’t need to be force-fed with wisdom and advice to know what an unhealthy habit could do to you.

Late-night binge-watching just before an important presentation is not going to help you. Take a moment and apply your own wisdom and logic to control your seemingly nastily habits.

4. Choose an Alternative

As I said, every habit induces some feeling. So, it could be quite difficult to get over it unless you find something else that can replace it. It can be a simple non-harming new habit that you can cultivate to get over a bad habit.

Say you have the habit of banging your head hard when you are angry. That’s going to be bad for you. Instead, the next time you are angry, just take a deep breath and count to 10. Or maybe start imagining yourself on a luxury yacht. Just think of something that will work for you.

5. Remove Triggers

Get rid of items and situations that can trigger your bad habit.

Stay away from smoke breaks if you are trying to quit it. Remove all those candy bars from the fridge if you want to control your sweet cravings.

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6. Visualize Change

Our brains can be trained to forget a habit if we start visualizing the change. Serious visualization is retained and helps as a motivator in breaking the habit loop.

For instance, to replace your habit of waking up late, visualize yourself waking up early and enjoying the early morning jog every day. By continuing this, you would naturally feel better to wake up early and do your new hobby.

7. Avoid Negative Talks and Thinking

Just as how our brain is trained to accept a change in habit, continuous negative talk and thinking could hamper your efforts put into breaking a habit.

Believe you can get out of it and assert yourself the same.

Final Thoughts

Changing habits isn’t easy, so do not expect an overnight change!

Habits took a long time to form. It could take a while to completely break out of it. You will have to accept that sometimes you may falter in your efforts. Don’t let negativity seep in when it seems hard. Keep going at it slowly and steadily.

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Featured photo credit: Mel via unsplash.com

Reference

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