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Nine to Fivers

This is a compilation of example schedules for people who have a nine to five job and are only able to sleep in their own hours, and one quick nap in their lunch break. If you cannot sleep at lunch time, you should likely look at segmented sleep until you can control your lifestyle enough to be able to sleep in the middle of the day.


Dual Core 1 Schedule

9.30pm-1.00am core
5.00am-6.30am core
12.30pm nap

Everyman 3 Schedules

6.00pm-9.30pm core – good
1.30am nap
5.30am nap
12pm nap

8.30pm-12.00am core – good
3.30am nap
7.00am nap
12.30pm nap

11.30pm-3.00am core – ok
6.30am nap
12.30pm nap
6.30pm nap

Dual Core 2 Schedules

7.30pm-10.00am core – good
2.00am-3.30 nap
6.30am nap
12.30pm nap

12.00pm-2.30am core – good
4.30am-6.30 nap
12.30pm nap
6.30pm nap

Everyman 4 Schedules

6.30-9.00pm core – good
12.00am nap
3.00am nap
6.30am nap
12.30pm nap

10.00-12.30am core – ok
3.30am nap
6.30am nap
12.30pm nap
5.00pm nap

2.30am-4am core – not so good
7.30am nap
12.30pm nap
5.30pm nap
10.30pm nap

Dual Core 3 Schedules

The advantage of these are that you can sometimes skip one core for social events without destroying your whole schedule. The drawback is that you may have less restful sleep in each of your core sleeps, as continuous core sleep is more restful than dual 1.5h.

6.30-8pm core – good
11.00-12.30am core

9.00-10.30pm core – ok
1.30-3am core
7am nap
12pm nap
5pm nap

2.00-3.30am core – not so good
6.30-8am core
12pm nap
6pm nap
10pm nap

Learn More:

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August 29th, 2012 by


  1. Stenemo September 4, 2012

    I still think that Everyman 3 with 3,5 hours core sleep 00:30 to 4am, and 3 power naps at 8am, 12pm, 6pm is better for most everyman 3 people, since you want to have a power nap before work.

    Also, why is it only 3 hours between core and power nap 1 in the “ok” one? seems like a mistake considering everything else.

  2. Nade October 20, 2012

    Thanks for the ideas. 3 hour gaps in the mornings do not seem to make much of a difference, if that is what you were wondering, the rhythm isn’t perfect, but neither is the body and it works out what is happening fine.

  3. Erayd November 15, 2012

    Provided you don’t have issues waking up from core (if that sounds like you, then forget it – your boss *won’t* be happy!), the following E3 schedule also fits well with a 9-5, and avoids trying to cram a core sleep into the evening when many social activities are schedules, housemates will be awake etc.

    Core: 0400 –> 0700
    Nap 1: 1200 –> 1220
    Nap 2: 1720 –> 1740
    Nap 3: 2240 –> 2300

    1. thatfatdood November 19, 2012

      I did this one almost exactly and it worked out very badly for me. The core was too late, and I was not gettting the quality SWS I now get with a core from 12:30 – 4:00.
      The schedule stated in the first comment is the one I am on, and it’s great!

    2. Kokonut January 23, 2015

      I thought so too, but the issue there is when having the core sleep at 4-7 am SWS is unlikely and REM very likely. The SWS sleep deficiency is harder to outweigh in only short naps, so the rule of thumb should be to place the SWS into your core. It can be fun to dream a lot around that time but didn’t seem substainable over time (own experience).

  4. nephron February 28, 2016

    hi I am doing a Medical Fellowship. The fellowship is pretty rigorous and I am on call as well have powerpoint presentations and notes to write when I am done from work . I start seeing patients at 7 am and I am done by 6-6-30 pm.
    when I come home I just want to be with my 2 yr old son who has been with his nanny all day. I and my very supportive husband put him to sleep by 7-7:30 pm . After thai I complete stuff from work ( write notes) . I am so exhausted that I go to bed by 9-9:30 pm
    I really want to try the one core sleep : 9:30 pm to 1:30 pm . then study , finish presentations and prepare for entraining exams. The only clincher is that I can’t squeeze in a Afternoon nap at all . I have a pager and if it beeps ,I have to respond. I can’t turn my pager off . I have tried sleeping in the restroom ( the only place no-one would notice)
    any ideas?

    1. dm1001 February 28, 2016

      9:30-1:30 is perfect for getting adequate shortwave sleep. I would suggest also getting in 20-90 minute sleep around dawn which is the time when your REM sleep pressure is the highest. This way you should be able to satisfy both shortwave sleep and REM sleep requirement.

  5. Heather May 1, 2016

    I am starting a night nursing schedule of 6:45 pm – 7:15 am. I would like to polyphase my sleep pattern so that I am not switching back and forth between day and night shift…any advice?

  6. Jacquelyn Smith June 29, 2017

    Thank you for the info! I think I just discovered my sleep pattern! I had been worried there was something wrong with me but it turns out I’m a natural Core 2 sleeper (my times to bed are a little different but the sleep times are the same). I have tried everything to stay asleep through the night but it didn’t matter; I was always up after my R.E.M. Cycle. Now to research more.

  7. David February 6, 2018

    What about this? it’s a mix between Siesta and Everyman skipping second nap:

    12:00PM – 03:30AM Core sleep
    06:00AM – 06:30AM First nap
    05:30PM – 07:00PM Second nap

  8. Prithvi March 13, 2018

    7pm nap
    Is this possible?

  9. Jeroen June 7, 2018

    I can’t sleep in the hours from 07:00 AM to 17:00 PM.
    Is it possible to make a schedule on this?


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