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Last night I went to bed at about 11:45pm. I didn't feel that tired, but I didn't want to be tired today because I was meeting one of my Spanish friends at 8:30pm for a language exchange. It took me a while to fall asleep, and I definitely remember looking at the clock and seeing that it was gone midnight. My neighbours started playing some annoying music, so I put my ear plugs in, and pretty soon after that I fell asleep.

Today I felt pretty good all day (it was the best day yet according to my spreadsheet) and I wasn't tired at all when I went for my nap after work. I laid in bed for just over half an hour but didn't sleep, and in the end I got up and had a cup of tea.

As I found it hard to sleep last night, and today during my nap, I think I have pretty much paid off all of my sleep debt.

This evening I met up with one of my Spanish friends and had a few beers. Now it is 11:20pm and I feel quite tired, but I think this is mainly because I missed my nap today. I am definitely going to be in bed before midnight.

Click here to view today’s sleep log

Yesterday I missed my nap, so I went to bed really early and slept from 10:00pm until 5:30am. I've felt alert all day, and this is probably one of the best days yet in terms of my alertness.

After work I didn't really feel tired, but I tried to go to sleep anyway. I laid in bed with my ear plugs and eye mask for about 45 minutes, and eventually got up without sleeping. I went straight into the other room without getting dressed to log my failed nap on the computer, and after about 5 minutes I felt really cold so I got back in bed to warm up. I must have laid down for about 2 minutes when I fell asleep, and woke up an hour later feeling refreshed.

It's worth noting that the second time I went to bed I didn't bother with the eye mask and the ear plugs, so maybe they don't help so much after all?

It is now 11:20pm and I feel slightly tired. I think I would feel pretty sleepy if I stayed up until 1:00am, so I am going to sleep in a few minutes. I am also going out tomorrow evening so I don't want to be falling asleep then.

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This morning started out really good! I woke up at 5:30am and felt better than ever, and I continued to feel alert for all of the morning.

We just stayed at home today, played some Guild Wars 2, did a bit of cleaning up and cooked pea and ham soup (Yu Lee's idea, not mine). After lunch I started to feel sleepy, and went to bed for a nap at 4:10pm with Yu Lee.

I drifted off into my nap pretty quickly, but Yu Lee's watch has an alarm on it that goes off at 4:30 every day which woke me up. I was really annoyed at this, and while I was trying to put it out of my mind, I was feeling more and more annoyed and had to get up.

Now it is 9:30pm and I feel pretty sleepy, so I think I will go to bed at 10:00. I am a bitdisappointedbecause today was the best day yet, and I always have my best naps at weekends. I really look forward to my weekend naps because I can take a full 2 hours, and I can take them whenever I feel most tired. Missing my nap really messed up how I feel and I think it could take a few days to get back over that as I'm still not 100% adapted.

This week has been an interesting week - I have started to really get to grips with this sleeping pattern but have also had a few days where I didn't get to have my naps due to doing a course in London.

First of all, I think I am actually starting to adapt to biphasic sleep, because I have had quite a few days now where I have not really felt tired but have still slept for my nap. It seems that as long as I try to take my nap between 3:00pm and 4:30pm I can nearly always get to sleep for it, even if I only manage to sleep for 45 minutes or so. The main problem that I seem to have at the moment is that I don't really know what to do if I can't get my nap.

Yu Lee has tried to nap after 8:00pm a couple of times, and it has never worked for her: She is always too tired to get up and always ends up going straight back to bed. When I was in London, I tried to take a late nap after dinner and accidentally slept through until 4:30am. This is something I need to learn to deal with as sometimes it is really inconvenient to be able to nap straight after work, but I think I will wait until I'm better adapted to start experimenting with this.

This week I have also decided to be a bit more flexible with my bed time. Before this week I was trying to rigidly stick to sleeping between 1:00am and 5:30am, and I think this was helpful in thebeginning, but now I am just going to sleep when I feel tired, as long as it results in sleeping for a multiple of 1.5 hours. This means I can either sleep at 10:00, 11:30 or 1:00.

The reason this was not a good idea in the beginning is that I was still adapting to biphasic sleep, and I need to become accustomed to sleeping in the afternoon. In the beginning this was difficult, so I needed to be a bit overtired to force my body to sleep. As this is becoming less of an issue now, I can sleep whenever I feel tired and hopefully recover some of the sleep I have missed over the past month.

As usual I am going to include this week's record of my alertness throughout the day. I will include the scale below, and then the chart with my alertness for each hour of each day.

Click here to view today’s sleep log

Today was pretty similar to the last couple of Saturdays. As usual, we got up at 5:30 and hung out at home for a couple of hours, and then went rollerblading at 8:00 for a few hours. It is getting light a bit later now and it was still quite cold when we went out, but it was sunny so we soon warmed up. I found the rollerblading more difficult than usual, probably because my legs hadn't recovered from last week.

After rollerblading we were both hungry so we decided to go into town and have a burger at Gourmet Burger Kitchen. The burger was awesome and filling, and afterwards we were both tired and went for a nap at 3:00pm.

Today I had a really good nap! I slept for 2 hours, and when I woke up I felt like I'd had a proper sleep. I was hoping that it would be enough to keep me going until 1:00am, but I feel quite tired so I am going to go to bed at 11:30pm. I think I still have some sleep debt to repay from the past month, so I am going to continue going to bed early until it is repaid.