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Sleeping 4 hours monophasically

Answered on August 19, 2014
Created June 14, 2011 at 1:39 PM

I've just stumbled upon a very interesting post on a BulletProofExecutive blog. The guy basically advocates a paleo diet (or at least something that is very close to it). He recently wrote about reducing his sleep to 4 hours. With some gadgets assistance but still...

Anyway I'd like to hear your experience on this matter.

http://www.bulletproofexec.com/7-steps-to-bulletproof-sleep-how-to-get-less-sleep-without-polyphasic-headaches/

I know that one of key paleo ideas is that you should sleep 8-9 hours. Please, let's discuss this particular approach. Thanks!

Cc7381bd787721575ea9198048132adb

(5541)

on August 18, 2011
at 01:26 AM

definitely did not mean to upvote this comment but I guess I can't take it back, totally agree with TomInTexas.

004ab20bed37c9eba51bd3237d1afcbd

(382)

on August 17, 2011
at 10:41 PM

Kelly, did you read the site? Watch my videos? I was doing this before paleo was invented and have been on the board of an anti-aging nonprofit for about 10 years. My upcoming book has 1300 references to scientific papers. I made $6 million when I was 26 and I have a successful career. Dr. Mercola tried to steal my diet. Do you really think I am doing this to make a buck? I like to help people, but I'd be stoked if my site broke even. It doesn't.

004ab20bed37c9eba51bd3237d1afcbd

(382)

on August 17, 2011
at 10:38 PM

Tom, what is your expertise in little machines? I'm the author of the post, and was the founding CTO of Basis, a heart rate monitoring device company. The CES machines do work, that's why I blog about them. And by sleeping 4hrs for 2 years, I was able to work full time and then some and still complete a paleo-friendly guide to controlling nutrition, stress, and toxins during pregnancy, which is being published by Wiley. I also have posted the most granular study on sleep done so far, showing that people who sleep 6 hrs per night live longer than those who sleep 8. Oops.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on June 14, 2011
at 02:56 PM

As I remember he had better numbers on 4 hrs then on 8 or so...

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8 Answers

6
64433a05384cd9717c1aa6bf7e98b661

(15236)

on June 14, 2011
at 02:47 PM

Pardon my negativity but this guy seems like lame.

okay I didn't expect to be downvoted so much....

but come on, who says

"....I spent 15 years and $250,000 of my own money to hack my own biology to gain an unfair advantage in business and life. I upgraded my brain by >20 IQ points, lost 100lbs, got ripped and became an expert in mental performance, setting my career on fire. My advice has helped hundreds of people upgrade their careers and lives. I'm a co-founder of Basis, and companies I've advised have been acquired for more than $1 billion."

I strive to live a more humble lifestyle.

3
345c1755efe005edd162b770dc6fb821

(8767)

on June 14, 2011
at 03:47 PM

I don't think I could function on 4 hours!

I know these high function exec types (am married to one), they burn the candle at both ends and do whatever works in the short run to get what they want.....not thinking long term of the damages.

It appears to me he's just trying to create his own version of paleo and make a few bucks, that was my impression.

004ab20bed37c9eba51bd3237d1afcbd

(382)

on August 17, 2011
at 10:41 PM

Kelly, did you read the site? Watch my videos? I was doing this before paleo was invented and have been on the board of an anti-aging nonprofit for about 10 years. My upcoming book has 1300 references to scientific papers. I made $6 million when I was 26 and I have a successful career. Dr. Mercola tried to steal my diet. Do you really think I am doing this to make a buck? I like to help people, but I'd be stoked if my site broke even. It doesn't.

3
332d9f75d1077abafff6887681f6b130

on June 14, 2011
at 02:25 PM

Why the hell would anyone want to only sleep 4 hours a day? So they can work more? I used to be addicted to working... Now I've been clean from workaholicism for 6 months. I think this guy needs to re-evaluate his life and his goals a little.

His little machine isn't replacing sleep.

004ab20bed37c9eba51bd3237d1afcbd

(382)

on August 17, 2011
at 10:38 PM

Tom, what is your expertise in little machines? I'm the author of the post, and was the founding CTO of Basis, a heart rate monitoring device company. The CES machines do work, that's why I blog about them. And by sleeping 4hrs for 2 years, I was able to work full time and then some and still complete a paleo-friendly guide to controlling nutrition, stress, and toxins during pregnancy, which is being published by Wiley. I also have posted the most granular study on sleep done so far, showing that people who sleep 6 hrs per night live longer than those who sleep 8. Oops.

Cc7381bd787721575ea9198048132adb

(5541)

on August 18, 2011
at 01:26 AM

definitely did not mean to upvote this comment but I guess I can't take it back, totally agree with TomInTexas.

1
004ab20bed37c9eba51bd3237d1afcbd

on August 17, 2011
at 10:47 PM

Jeff! You're my favorite commenter here on PaleoHacks because I can always count on you to be consistent in your criticism.

I admire your striving for a more humble lifestyle, although I'm confused that your humility includes criticizing others rather than providing useful comments and value. If you don't believe any of the things posted by me, I'd be glad to provide more info. This stuff is real and I wouldn't say it if it wasn't verifiable. If it scares you, you don't have to do it. But attacking anyone for not being humble enough is...not humble.

The truth: I've had a phenomenal career. It got much better much faster more than 10 years ago when I lost 100lbs and learned a lot of stuff about mental performance and toxins in food. I attribute my moderate success (I'm not Zuckerberg...and don't want to be) in part to the diet I created (that IS similar to paleo, which is why I like Paleohacks!) and the other hacks for sleep and stress and immune function. The people who try them and comment on my site seem to like them too.

So I'm a big fan of paleo because it's the closest mainstream diet to my admittedly precise and less mainstream one.

1
25329057c9d5f6364a74787c8c2302e7

on June 14, 2011
at 06:51 PM

I tried biphasic sleep for a two week period. It just synced well with my schedule. Work 7am-3pm, sleep 3:30pm-5:15pm, BJJ 7-9pm, unboring nightlife, sleep 1:30am- 6:15am.

I was literally not tired for one moment for two weeks, and I broke this rhythm on the weekends to go to bed at 3am and get up at noon for more BJJ.

If needed, I went to sleep at midnight and added a cycle to my night sleep. I could also squeeze in another cycle in the afternoon if I planned on really going out or staying up late for some reason, but that cut it a bit close to dinner/ BJJ.

I don't do it any more, but I've used what I learned to become a very proficient napper, and an expert at kicking jetlag in the face.

I found that my sleep cycles are slightly shorter than 90 minutes. My theory is that 90 min is the mean and it is, like most things, a bell curve. My cycles run about 85-87 minutes.

Do some trial and error. It is a bit of guess work depending on how long it takes you to fall asleep, but trust me when I say the difference between waking up from phase 1 sleep (alert, not tired) is profoundly different than waking up from deep sleep (confusion, trouble opening eyes/ focusing). Once you find your rhythm, you can vastly improve your quality of sleep and occasionally cut it short if your life demands a late night or two without too much sacrifice.

I personally would rather get 3 quality sleep cycles than 3.5 and wake up feeling like I've been hit by a truck. I will actually stay up a little later and sleep less if I miss the mark.

Alex from PaleoPax

0
695b82d856d4bd9314b865864ff6df5e

on August 18, 2011
at 12:41 AM

um... Paleo was invented at the dawn of time... so... yeah...

0
77877f762c40637911396daa19b53094

(78467)

on June 14, 2011
at 02:22 PM

He says his cortisol is 107.(lowest in years he states) My understanding is that a normal range is 23-42 I think this may catch up with him. I think he may be hurting himself, but it's his experiment. I don't think it's worth it. At least he understands that adrenal fatigue can result from poor sleep.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on June 14, 2011
at 02:56 PM

As I remember he had better numbers on 4 hrs then on 8 or so...

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 14, 2011
at 02:08 PM

I would stick to 7 hours sleep or more. For sure it is possible to survive off this little it can not be optimal.

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