Different sleep schedules

What is it and is it good for you?

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Fast facts on biphasic and polyphasic sleep:

A person’s internal circadian rhythm is responsible for their sleep-wake cycle.
A monophasic sleep pattern is when an individual sleeps once per day, typically for 8 or so hours a night.
A biphasic sleep pattern is when someone sleeps twice per day, sometimes referred to as a siesta sleeping pattern.
A polyphasic sleep pattern is when a person sleeps for periods of time throughout the day.

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Share on PinterestAn individual’s sleep pattern is dependent on their internal circadian rhythm.

People have an internal circadian rhythm, a routine of biological and behavioral processes that roughly occur every day over a 24-hour cycle. Despite this, what is the correct time for a person to sleep per night?

And do we really know what the best and healthiest sleep pattern is for an individual’s overall health and sleep hygiene?

In this article, we learn more about the three types of sleep patterns that are most common. These sleep patterns are described below.

Monophasic sleep

Monophasic sleep is what today’s society would refer to as a “normal” sleeping pattern. There is, however, discussion that this has not always been the case.

This sleep pattern became “the norm” during the industrial revolution’s longer-than-normal hours of working time.

Some argue that since the advent of electricity and increased exposure to bright light, melatonin levels are decreasing, as they would if a person were exposed to sunlight. This can interrupt a person’s sleep-wake cycle and have a negative impact on their sleep durations.

Biphasic sleep

Those who practice biphasic sleep typically sleep for a long duration at night, for 5-6 hours, and have a shorter period of sleep or siesta during the day.

The shorter period of rest typically lasts 30 minutes and gives an energy boost to finish the day.

However, a siesta can last for longer, perhaps 90 minutes. An extended siesta of 90 minutes allows a person to have one complete cycle of sleep.

Some say that biphasic sleep is a healthier sleep pattern than a monophasic pattern, and some countries have adopted a biphasic sleep pattern as the normal one.

Another form of biphasic sleep is segmented sleep, which some may refer to as the most natural of all sleeping patterns.

Segmented sleep includes two sleep periods, both of which occur at night. A person experiencing segmented sleep will sleep for 6-8 hours but in two shifts during the night.

Naps may be beneficial and be a more natural way of sleeping.

The suggested benefits of naps include improved memory and learning ability, increased alertness, and an improved mood.

If naps improve health, then is insomnia an actual disorder or a natural form of the sleep-wake cycle?

One theory put forward by historian Roger Ekirch is that before industrialization in the world, it was normal for people to have what was called first and second sleep. This meant that a person would sleep in two segments of time throughout the night with a waking period of about one to two hours in between.

Polyphasic sleep

Polyphasic sleepers can rest 4 to 6 times during a day. These sleep combinations are broken down into categories including:

Everyman: A long sleep time of around 3 hours with approximately three 20-minute naps throughout the day.
Uberman: Only 3 hours of sleep per day in the form of six 30 minute naps throughout the day.
Dymaxion: Only 2 hours of sleep per day, in the form of 30 minute naps every 6 hours.

No one person’s sleep requirements are exactly the same. Some require 8 solid hours of sleep for optimal function. Someone else, however, may lead a productive and healthy life on 5 hours of sleep per night with a short nap or naps during the day.

Share on PinterestUsing electronic devices just before bed may disrupt someone’s natural sleep pattern.

No matter what a person’s sleeping pattern is, they might want to consult a doctor or sleep expert to decide if it is the best type for them individually.

There are some things that a person can do to improve their sleep hygiene to feel well-rested and refreshed, including:

exercising regularly and eating a healthful diet
avoiding foods that are sugary, fatty, processed or have caffeine
avoiding spicy foods or having caffeine at bedtime
stopping the use of computers, TVs, cellphones, and other electronic devices at least 30 minutes before bed
maintaining a dark and quiet sleeping place
using “white noise,” such as music, a fan, or sound machine. White noise and sounds machines are available for purchase online.

What Are Polyphasic Sleep Patterns? (2023)

Sleep is an inevitable part of life. It’s a necessary time for our bodies to recover from the day and prepare for the next. Without it, we literally go insane. Even spending just 24 hours awake affects us as much as having a 0.10 percent blood alcohol level.

Most people follow a monophasic sleep pattern, meaning that they sleep for one long stretch at night. However, there is another way to snooze—and it’s called polyphasic sleeping. It’s not without controversy.

Polyphasic Overview

Polyphasic sleep is an alternative sleeping pattern in which a person sleeps several times throughout the day instead of just once. The theory is that by breaking up your slumber into shorter periods, you can spend more hours in quality sleep, make better use of your time and be more productive. However, there is little scientific evidence to back this up.

There are several different types of polyphasic sleep schedules. Here are a few examples:

Sleeping less time in the evening and taking a nap during the day.
Sleeping for one three-to-four hour block at night and taking multiple naps during the day.
Sleeping for 20 minutes every four hours.

Types of Polyphasic Sleep Schedules

No matter what kind of sleep schedule you practice, we can all agree that sleep needs and preferences are pretty individualistic. In the polyphasic world, people often adjust their patterns to better fit their own natural inclinations, daily routines, and overall goals.

That being said, there are a few polyphasic sleep schedules that are more common than others. Let’s take a look at the most popular types.

Monophasic

The most traditional sleep pattern is monophasic sleep, in which people sleep for one long block of time at night. This is the pattern that most of us are used to and that our bodies are designed for.

Monophasic sleep works right alongside our circadian rhythm, the 24-hour internal clock that regulates our natural sleep-wake cycle. When it starts getting dark outside, our bodies begin producing melatonin—a hormone that makes us feel sleepy.

Most people who practice monophasic sleep go to bed around the same time every night and wake up at the same time every morning. This regular sleep schedule is the best way to ensure that you’re getting enough rest and that your body is able to stick to its natural ebbs and flows of energy.

Biphasic

The first deviation from monophasic sleep is biphasic sleep, which is also sometimes called siesta sleep. This type of sleep pattern involves splitting your night into two separate periods of rest: one in the evening and another in the afternoon.

Siesta sleep also mostly aligns with our circadian rhythm. The first block of sleep takes place at night when melatonin is naturally produced. The second block of sleep occurs during the afternoon when our energy levels start to dip.

Biphasic sleepers usually sleep for six to eight hours at night and take a 30-60 minute nap in the early afternoon. It’s healthy and safe for most people to practice because you can still get plenty of sleep.

Triphasic

Here’s where things start to get a little more complicated. Triphasic sleep involves splitting your night into three blocks that are equally distant from each other. There are many different variations, but the original Triphasic schedule called for one and a half hours of sleep every six and a half hours.

Because this schedule only allows for four and a half hours of sleep each night, it’s not recommended for most people. However, some people swear by its benefits and find that it doesn’t interfere with their daily lives. Your doctor will be able to help you decide if this type of schedule is right for you.

Everyman

This is where things start to get even more extreme. The Everyman schedule is a type of polyphasic sleep that involves sleeping for only three hours at night and taking three 20-minute naps throughout the day.

While you may get back some extra time, no one can survive off of just four hours of sleep—no matter how you slice it.

Uberman

The Uberman schedule enters some really murky waters in terms of sleep deprivation. You break your sleep up into 20-minute intervals that occur every four hours. This amounts to only three hours of sleep per day, which is a pretty big departure from the seven to eight hours that most people need.

In extreme, temporary cases where some sleep is better than no sleep, this might be a viable option. However, for most people, it’s simply not sustainable in the long run.

Dymaxion

The Dymaxion sleep schedule may just be the most extreme type of polyphasic sleep out there. It was actually developed by Buckminster Fuller, an American architect who was known for his work in sustainable design and engineering.

The Dymaxion sleep schedule calls for 30-minute naps every six hours, which means that you would be sleeping for a total of two hours each day. Needless to say, this is not a sustainable sleep pattern for most people and can actually be pretty dangerous.

Monophasic vs. Biphasic Sleep

Benefits and Risks of Polyphasic Sleep Schedules

If you’re thinking about trying out a polyphasic sleep schedule, it’s important to weigh the pros and cons first. While proponents of polyphasic sleep liken it to finding some secret for superhuman productivity and focus, research is still pretty inconclusive when it comes to the actual benefits.

In fact, polyphasic sleep has only been proven to benefit those who couldn’t get the recommended hours of sleep, like sailors competing in a high-stakes race. For most people, polyphasic sleep can actually lead to impaired cognitive function, high blood pressure, increased risk of heart attack and stroke, and a host of other health problems.

So, while you might be able to get by on less sleep for a little bit, having a few extra hours of productivity isn’t worth the long-term risks.

Takeaway

Depending on your sleep needs, you may find that an alternative sleep schedule works better for you than the traditional eight hours a night. While you may want to experiment with some different ways to snooze, remember that the most important part of any sleep schedule is making sure that you get enough rest.

Breaking down your sleep into smaller intervals may help you to get more done, but it’s not worth sacrificing your health in the long run. If you’re thinking about trying out a polyphasic sleep schedule, be sure to consult with a doctor first and make sure that you’re aware of the risks.

Source List

Centers for Disease Control and Prevention. (2017). Drowsy Driving. https://www.cdc.gov/sleep/about_sleep/drowsy_driving.html

Cleveland Clinic. (2022). Here’s What Happens When You Don’t Get Enough Sleep (and How Much You Really Need a Night). https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/

Filardi M, et al. (2020). Pre-Race Sleep Management Strategy and Chronotype of Offshore Solo Sailors. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7210035/

National Center for Complementary and Integrative Health. (2022). Melatonin: What You Need To Know. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

National Institute of General Medical Sciences. (2022). Circadian Rhythms. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
TIME. (1943). Science: Dymaxion Sleep. https://content.time.com/time/subscriber/article/0,33009,774680,00.html

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What to do if you and your partner have different sleep schedules

Male and female

Comedian Kumail Nanjiani and writer/producer Emily V. Gordon, creators of Love Is Sickness, once made the decision to go to bed at the same time every night, regardless from the daily routine of each of them.

It all started like this: a few years ago, on duty, Gordon had to get up and leave the house earlier than Nanjiani, but the partners agreed to go to bed at the same time. A few years later, their schedules changed, and now Nanjiani got up earlier and earlier, but the couple stuck to the original plan, even if they had to go to bed at eight in the evening. Partners say it helped them stay connected, especially when work schedules kept them apart.

Alas, not everyone succeeds in what Nanjiani and Gordon did: no one canceled the division into “larks” and “owls”, the circadian rhythms of partners often do not coincide. Moreover, it happens that one of the spouses suffers from insomnia or the schedules are so different that if you go to bed together, there will be catastrophically little time for sleep.

“Chronic sleep deprivation negatively affects our state and mood,” explains Mayr Kruger, a sleep expert at the Yale Institute. “We feel sleepy, we get irritated quickly, and our cognitive abilities decline.” In the long term, lack of sleep can lead to heart problems, metabolic disorders, and malfunctions in the immune system.

But instead of blaming your partner for not getting enough sleep, experts suggest working together to solve the problem.

Recognize that you need different amounts of sleep

"Recognizing differences is the key to solving this puzzle," says Rafael Pelayo, a sleep specialist at Stanford Medical Center. You may have different needs, and that's okay. Try to discuss them as openly and honestly as possible without judging each other.

"We need to talk about this before things get heated and you start having conflicts," says psychologist Jesse Warner-Cohen.

Try going to bed and/or getting up together

Nanjiani and Gordon did it - maybe you should try it too? Moreover, the options may be different. “For example, if one of you needs a little more sleep, you can choose one thing: either go to bed or get up in the morning together,” Pelayo suggests.

Research shows that having partners go to bed at the same time has a positive effect on how women view their relationship and gives them a sense of comfort and community with their spouse. Of course, this will have to compromise, but it's worth it.

Go to bed even if you don't feel like sleeping

Going to bed at the same time involves a lot of moments that improve relationships. These are confidential conversations (the so-called "conversations under the covers"), and hugs, and sex. All this helps us to relax and “feed off” each other.

So even if you're a night owl and sleep later than your early morning partner, you might still want to go to bed with him just to strengthen the bond between you. And, in general, nothing prevents you from returning to your business after your partner falls asleep.

Create the right atmosphere in the bedroom

If you don't have to get up early in the morning, your partner's heart-rendingly ringing alarm clock can drive you crazy. Therefore, Pelayo advises to discuss in all seriousness what exactly will wake you up. Choose what suits you: a “light” alarm clock, a silent vibration mode on your phone, or a melody that both of you love. Something that won't disturb you or your sleeping partner - and in any case, earplugs and a sleep mask won't disturb you.

If you or your spouse roll over endlessly from side to side, try changing your mattress—the bigger and firmer it is, the better.

Consult a specialist

Different daily routines are not the biggest problem: it happens that one of the partners suffers from insomnia, snores or walks in his sleep. This not only harms him, but also prevents his partner from getting enough sleep. In this case, you should contact a specialist. “Your problem is your partner’s problem, too,” reminds Mayr Kruger.

Sleep in different beds or rooms

Many people find this prospect confusing, but sometimes it is the only way out. “From time to time to go to different bedrooms is quite normal,” says Jesse Warner-Cohen. “If at the same time you both feel rested in the morning, it will only be better for the relationship.”

You can try to alternate: spend some nights together, some in different rooms. Try, experiment, look for an option that suits both. “If you sleep together, but you don’t get enough sleep, you feel completely broken in the morning and you can barely move your legs, who needs it? the psychologist asks. “It is important that both of you are as comfortable as possible with each other – not only during wakefulness, but also in sleep.”

Text: Pauline Franke Photo Source: Getty Images

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4 sleep modes that will allow you to sleep in just a few hours a day

November 4, 2020 Productivity Health

If you think that the time spent on sleep can be better spent, then try one of these modes. You won't have to sleep long.

It is believed that for a good rest we need 6-8 hours of sleep per day. After that, full of energy, we can start a new day, which will last an average of 16-18 hours. This sleep mode is called single-phase.

In fact, in addition to the most common single-phase sleep, there are four more polyphasic sleep patterns, when sleep is broken into several short periods throughout the day.

As you know, the most important part of rest is the phase of REM sleep. When we switch from single-phase to polyphasic, the lack of sleep prompts us to dive into that phase immediately, rather than 45 to 75 minutes later. Thus, the body seems to receive a portion of a full-fledged eight-hour sleep, but at the same time we do not waste precious time on the transition to the REM sleep phase.

Polyphasic sleep patterns

1. Uberman

20-30 minutes of sleep every 4 hours = 6 rest breaks per day.

Uberman mode is very effective and beneficial for health. Thanks to him, in the morning a person feels a charge of vivacity, and at night he sees vivid interesting dreams. Many who adhere to this regimen even note that they can see lucid dreams more often.

Don't worry: sticking to the schedule will prevent you from missing another nap. The body will give the necessary signal.

2. Everyman

3 hours sleep at night and 3 times 20 minutes during the day / 1.5 hours sleep at night and 4-5 times 20 minutes during the day.

If you have chosen Everyman, you must set the same time interval between rest breaks. It is much easier to adapt to such a regime than to Uberman. In addition, it is many times more effective than single-phase sleep.

3. Dymaxion

30 minutes of sleep every 6 hours.

Dymaxion was invented by American inventor and architect Richard Buckminster Fuller. He was delighted with this regime and said that he had never felt more energetic. After several years of Dymaxion, doctors examined Fuller's condition and concluded that he was in excellent health. However, he had to stop this practice, as his business partners adhered to a single-phase sleep regimen.

Dymaxion is the most extreme and most productive of the polyphasic modes. But at the same time, sleep lasts only two hours a day!

4. Biphasic (biphasic)

4-4.5 hours of sleep at night and 1.5 hours of sleep during the day.

Every second student adheres to this regimen. This is not very effective, but it is still better than single-phase sleep.

Which mode to choose

The answer to this question depends entirely on your lifestyle, schedule and habits. Remember that when switching to Dymaxion or Uberman, you will be walking around like a zombie for about a week while your body adapts to the new sleep pattern.

How to get into the new sleep pattern

A few helpful tips to make the transition easier:

Arrange your bedroom in such a way that you can relax in it as comfortably as possible.
Eat healthy and avoid junk food.
Keep yourself busy during your waking hours, then the time will fly by.
Leave two or three weeks for the transition, otherwise there is a risk of falling asleep right at work or school.
Don't give up! After a couple of weeks it will be much easier. You just need to wait. Do not skip sleep breaks and do not change the time intervals between them so as not to start the adjustment period all over again.
Play loud music to wake up, and make sure that no extraneous sounds prevent you from falling asleep.

If you are seriously thinking about the practice of polyphasic sleep, then we advise you to study the experience of other people and carefully monitor your body's reaction to the transition.