Polynap MP3 Soundtrack - a huge help in adapting to polynapping
For those wondering how I manage to regulate the duration of my polyphasic naps, and manage to sleep so soundly at work - I created the most invaluable mp3 I’ve ever possessed.
(For those new to my site: Polyphasic sleep = not sleeping at night, but many naps throughout 24/7)
Dump it to your cellphone, mp3 player or wherever, plug some headphones in, and you have a distraction-less sleep that wakes you up at precisely the right time (or does a very good job at trying).
The original versions consists of blue,brown and white noise followed by light chicken ‘clucking’ and soft rooster crowing. The rooster crowing repeats, getting louder each time. If you sleep through that then it resorts to nastier things like bugles, irish bagpipes, computer tones, explosions, fingers on a chalkboard and a voice telling you to wake up.
The latest version however has no chicken sounds, and instead has soothing holophonic water sounds - you’ll look forward to wakeup time.
Of course this works wonders for normal midday powernaps even for those not trying to adapt to a crazy sleep schedule.
But if you are struggling to adapt to a difficult schedule and still have problems with motivation to get up, one suggestion is to have a hot drink in a flask waiting for you to sit up and sip it. Another is to sleep with the light on, and with a sleep mask. The sudden bright light seems to change my priorities 
Disclaimer
I take no responsibility for any negative effect resulting from the use of this mp3. The intention of the mp3 is as described above. Any negative effects are not intentional, and I will not take responsibility for it. If you don’t like it, then don’t use it. I am simply distributing it on the off chance that others can benefit from it as I have.
By downloading, you accept this disclaimer
Download Links
I provide these mp3’s entirely free of charge.
All I ask is that you use this page as the link when distributing my files (the ads help pay for hosting)
But PLEASE consider donating - every little amount helps me pay the bills. Exchange rates help me.
To download, right click and select ‘Save As..’ or ‘Save Link As..’
Polynap v8, 20 minute version (25mb) - [download]
Polynap v8, 20 minute version for underpowered mp3 players (25mb) - [download]
Polynap v5, 5 minute version (12mb) - [download]
Polynap v5, 8 minute version (15mb) - [download]
Polynap v5, 18 minute version (21mb) - [download]
Polynap v5, 20 minute version (26mb) - [download]
Polynap v5, 23 minute version (29mb) - [download]
Polynap v5, 26 minute version (32mb) - [download]
(Note that the time mentioned here indicates how long the noise is. All files are identical other than the length of the noise)
Sample Noise - 10 seconds : [download]
Sample Noise - 60 seconds amplified : [download]
(You can use these instead of white noise, when sleeping without earphones. I do this for my baby sometimes. To create a longer sample, download Audacity ([here]) and open this sample, drag-select it all, and copy/paste until it is the length you desire. Export as mp3, and play it on repeat. This sample is without a fade-in and fade-out, so make sure you adjust the volume to your liking, as these are as loud as possible)
Popularity: 100%
[…] Day 4 will be the first potential schedule conflict for my nap times. I have someone to be immediately after my 9am and it will take me potentially up to my 1pm or later. I’m taking my iPod along with Greg’s Polynap MP3 just in case I have to slip to my car for a nap. […]
[…] O.K. Got my nap, but no sleep. I knew this was going to happen, which why I tried Greg’s mp3 (it’s helped me in the past to concieve and control the coveted sleep) and still no luck, so I’ve just downloaded his latest version; I don’t expect it making much of a difference right now, but you never know. It really isn’t so bad as I don’t feel tired at all, but then again this was to be expected, I’ll have to see how I fare with a couple more nights of sleep deprivation… . […]
[…] Its about 1am, Tuesday 14th of February, about 5 minutes after I woke from my third polynap of the night. I woke up from a normal nights sleep at 7am yesterday morning. At about a quarter past seven in the evening I have my first nap; I use Eric Mueller’s 28-minute mp3 timer on my iPod, but I got woken about 5-10 minutes early by noises outside. I remained lying down until the timer went. Approximately two hours later at 9:30 I lie down again. I dont think I fell asleep this time, but you can never be sure, your body can play strange tricks on you, and especially with polyphasic sleep, which is uncharted territory for me. My body did feel completely paralysed at times though, and that definitely was a new feeling; I didnt anticipate any new sensations until at least several naps more in. It wasnt really paralysis as such as I could still move if I tried (and I did try) perhaps it was more like pins and needles, all over my body. So after that sort of non-nap I watched a film. A 90s Jack Nicholson Film Noir; I enjoyed it, but I was over 2 hours and so I only got my third nap started at about 12:20, and I almost didnt wake up from it (I slept through all sorts of horrible noises the timer makes). Might have to set my earphones a little louder to make sure it wakes me next time. […]
[…] Pocket Tunes 3.0.9 (to play the Polynap MP3 Soundtrack, version 4, 20 minutes) […]
[…] I’ve made some new mp3’s and a wider variety of durations, available *here* All I changed was the intro. It’s a whispered intro, and it’s overlayed with the start of the white noise. The intro was pissing me off, and apparently a few other polyphasers too. If you used to appreciate setting your volume by it, then just fast forward and rewind again. Tough. After using it a few times you should already know what volume to set anyway. […]
[…] It’s 2:30 am on the second day of my second polyphasic transition (days starting at midnight), and I feel wide awake and able to concentrate. I started using Placebo’s Polynap MP3 Soundtrack, and as I expected, it is quite helpful and effective at both getting me to sleep and waking me up. All of my naps have been restful, and I woke up with ease each time. Often when the white noise of the soundtrack finishes, I wake up on my own. If not the roosters will often wake me up. I also have another backup alarm (a loud one), which woke me up twice so far (out of 6 naps). […]
[…] It’s 2:30 am on the second day of my second polyphasic transition (days starting at midnight), and I feel wide awake and able to concentrate. I started using Placebo’s Polynap MP3 Soundtrack, and as I expected, it is quite helpful and effective at both getting me to sleep and waking me up. All of my naps have been restful, and I woke up with ease each time. Often when the white noise of the soundtrack finishes, I wake up on my own. If not the roosters will often wake me up. I also have another backup alarm (a loud one), which woke me up twice so far (out of 6 naps). […]
[…] This might all seem like overkill, but I really want to establish a sense of purpose for doing what I’m about to, so that there’s no problem in getting out of bed every single time I’m supposed to. If you’re interested in trying this out for yourself, then get your own polynap soundtracks over at this site. I’ll be using the 23 min version. […]
[…] This is now the day following Perfect Night Three, post-holiday-and-sickness which knocked my schedule all whacky (but not monophasic). Days one and two, I was significantly tired at some points between 11p.m. - 1a.m., and around 7a.m. This tiredness was much reduced over the last 24 hours, and if experience holds, will be completely gone in another couple days. (Remember, part of the trade-off with Everyman is that you don’t get as crushingly tired while adjusting as you do with Uberman, but it lasts a bit longer usually.) I have also been experimenting with Placebo’s Sleep Track like I said I would, and overall I like it. I wasn’t using it in the car at first — I never have trouble sleeping in my car; perhaps that’s because I can hear traffic from the nearby main road, and that provides my own “white noise”? …But it’s been magic during my 9p.m.-ish nap, which I always have problems with because of noises in the house. The white noise blurs everything just enough that I can ignore it and sleep, and I wake up at the end like somebody’s flipped a light-switch. I’m going to try using the mp3 player in the car too, now, and see if it helps me wake up faster / resist the temptation to hit the timer for 5 more minutes. (This temptation is born of work being hell lately, and it being cold out. Both things just make me want to hide in my sleeping bag all day!) […]
[…] For the last few days now I’ve been getting a core sleep between 4 am and 9 or 10 am. Then I’ve tried to take the usual naps, but those usually haven’t worked out because of the long core sleep. I’ve been so dreadfully tired at these times that I unconsciously stop the playback of my polynap audio files. Afterwards when I look at my player it shows that I didn’t stop it until far into the worst bagpipe sounds, very closely to that ultimate computer beep tone. *shivers* Go here if you don’t know what I’m talking about. Today I managed to get myself up at 4 am after my nap and it took an hour or two to snap out of what I could classify as level 3 on my 1 to 5 alertness scale. […]
[…] This might all seem like overkill, but I really want to establish a sense of purpose for doing what I’m about to, so that there’s no problem in getting out of bed every single time I’m supposed to. If you’re interested in trying this out for yourself, then get your own polynap soundtracks over at this site. I’ll be using the 23 min version. […]
[…] Ipod with sleep track- My #1 Alarm will be “Placebo’s Sleep Track” aka Polynap. It’s a track with 22 minutes or so of white noise and progressively louder and louder sounds. […]
[…] Oh, and a note about the Snooze Demon and napping, too: If night possessions by the SD are occurring, he will probably try to cross-pollinate with your naps. The effects are devastating. After one day of letting him push my naps by five minutes here and there, I put the clamps on that, for serious. You find your ideal nap time on this schedule — mine really is 20 minutes, 21 at the outside. I set my alarm for 21 or 22, depending on how fast I feel likely to fall asleep. (Sometimes I use Placebo’s 23-minute white-noise soundtrack, but I always wake up before it’s over.) Messing with the core-times is bad, in that it will make you feel generally unrested all day. But messing with a nap is a big no-no, because it makes you feel like somebody drove a bus into your frontal lobe, parked it there and had a clambake. *gag* […]
[…] You can find them for download here (click) […]
[…] The trick is the use sleep MP3’s such as these. They are essentially MP3’s that play white noise for the duration of the nap, and then slowly wake you up by playing a variety of sounds. Whats great is that you can play them on your computer speakers, or make them portable by putting them on your iPod or cell phone. […]
[…] The trick is the use sleep MP3’s such as these. They are essentially MP3’s that play white noise for the duration of the nap, and then slowly wake you up by playing a variety of sounds. Whats great is that you can play them on your computer speakers, or make them portable by putting them on your iPod or cell phone. […]
[…] Powernap MP3s. […]
[…] Powernap MP3s. […]
[…] Aequus » 1: Polynap MP3 Soundtrack […]
[…] 春困秋乏之外，还有冬眠夏寐(#配合冬虫夏草效果更加)，这里讲到如何随地舒服地睡觉： 关键是要找一些睡曲(#不等于催眠曲，后者可以让你长睡方醒)，这些曲子在你即将睡着和睡着的前期将发出呈均匀分布的和谐频率，直到把你弄睡，然后发出各种噪音(当然应该算噪音了)慢慢地把你摇醒。那么，哪里可以弄到这些曲子呢？看这里，你可以把它放到 iPod ，索爱等设备上，当然也允许音箱功放。原文还讲了，为什么选这些曲子(#而不选神秘园)的理由， […]
[…] For many, Supernova was a speedy introduction to Jaiku, a micro-blogging service akin to Twitter, albeit with a different (and slightly cuter) set of features. A few sessions, like those at any conference, were a bit of a snooze (the ironically entitled “Provocations“, for one), and it made me want to pull out my iPod and try out my latest discovery, Placebo’s Sleep Tracks. […]
[…] Polynap MP3 Soundtrack - this guy offers m3 tracks for naps of various lengths, i downloaded the 5, 15 and 23 minute variety and have uploaded them on my mobile phone now. looking forward to some public napping in trains, trams. white noise ftw. […]
[…] Aequus » 1: Polynap MP3 Soundtrack (tags: mp3 sleep nap) […]
The 26 minute version of Polymap5 on mediafire is only 1.9M in size. Was it uploaded fully?
Ah, thanks so much for alerting me - I’ll fix it as soon as I get home
(about 6 or 7 hours from now)
[…] The trick is the use sleep MP3’s such as these. They are essentially MP3’s that play white noise for the duration of the nap, and then slowly wake you up by playing a variety of sounds. Whats great is that you can play them on your computer speakers, or make them portable by putting them on your iPod or cell phone. […]
[…] The trick is the use sleep MP3’s such as these. They are essentially MP3’s that play white noise for the duration of the nap, and then slowly wake you up by playing a variety of sounds. Whats great is that you can play them on your computer speakers, or make them portable by putting them on your iPod or cell phone. […]
Hi Placebo, great work with this MP3. Any chance of posting a 30 minute version, for dymaxion wannabes (like me)? Or perhaps just a 1 minute version of the noise so people can build their own M3U.
Many thanks in advance.
Sure, good point. Dymaxion sadists will want a 30 minute version
Tell you what, I’ll post a experimental version for 23 minutes and 30 minutes in a few hours time.
It’ll include a respiratory guide and maybe some binaural beats.
In return, I want some feed back whether it helps or hinders you
I’ll also post a pure noise snippet for those wanting to roll their own
great, can’t wait to try it out. Will provide feedback, for sure. FWIW, I am quite happy with the current version, only if it were a bit longer
(will try the new version as well and let you know). Why are dymaxion folk sadists? :p
Trying to wrap it up now. Interested to see if the binaurals are annoying or helpful. Or both.
As for sadists - you have to be a bit of a sadist to try polyphasic sleep at all.
And 30 minute naps is just counter-intuitive to me (you end up waking in delta)
Just my personal feeling
WHAT THE HECK MAN.
What were you thinking? nice sounds except for the gratuitous creepy subliminal sounding intro title voice. Sounds like it says ’something sleep something 2′ on mine.
Can someone make a 30kb file that produces this pink noise?
I will google more. The only problem is you changed from a single keystroke to play this on my keyboard, to, take off ear phones, hit play, wait 5 seconds, put them on. Because I don’t want to hear that voice, it is more annoying because of the sheer stupidity of including it.
Thanks for the startling flattery.
You happen to be the first person to complain about it, so I suspect I should just shrug off your complaint.
It sounds like you’re playing the mp3 way too soft if you can’t hear the words at all.
I happen to like it, and seemingly, so do the other thousands of people who have downloaded it thus far.
But if you really have such a problem with it, simply edit it out. It’s not hard. Really.
Just use an app like Audacity.
Next time you could try be more constructive in your comments rather than flaming.
What sort of equipment are you using to listen to the MP3 with??
It clearly says ” Placebo’s sleep track… 23 minutes”
Does my voice haunt you?? lol
Placebo’s name should be mentioned in his sleep track, the dude is giving it away for free!
Many thanks for giving away these files for free! Yesterday was the first time I attempted napping with the help of white noise. I tried the 23 minute experimental version yesterday, and I was able to take a nap! Awesome!
I have a suggestion about the 23 minute mp3 (although it may apply to the others as well). I listened to it with earphones, and about every 6 seconds, there is a ‘bop’ sound in the left channel. For example, if you seek to 6:34, 6:40 and 6:47 and listen closely, you can hear this sound. I found out that my brain focused on this sound and would anticipate the next, unable to fall asleep. Could you maybe please smoothen it out? Thanks!
Pleasure
I’ll have a look for the blip, but I use this mp3 every day, and never noticed it.
Are you sure it’s not the equipment you’re using? Try different headphones/mp3 players if you’re not sure
I’ve listened to Polynap6_23_minutes.mp3 on my laptop with foobar2000 and earplugs, and on my i-mate PDA2K with TCPMP and different earplugs.
The blip is in the left channel, about every 6 seconds, and starts as early as 1:06. Then it goes to 1:13, 1:19, 1:26 etc.
I tried to cut it out by losslessly editing the mp3 with mp3DirectCut, but that tool introduces audio artifacts when adjoining MP3 frames. So I really hope you can cut that second that contains the blip and remaster the track.
Thanks!