Most of us agree that a monophasic sleep pattern, waking up in the morning and sleeping deeply at night, is the best. However, there are other sleep patterns such as everyman (1+3 phases), dymaxion (4 phases), and uberman (6 phases) that challenge everything we know about sleep. Polyphasic sleep can reduce overall sleep time while significantly increasing wakefulness. Approximately 85% of mammals sleep polyphasically, meaning they sleep multiple times throughout the day. However, the majority of humans adhere to a monophasic sleep cycle. But is the monophasic sleep model truly the best?
Monophasic Sleep
Most of us are familiar with the monophasic sleep cycle. This is the most common sleep pattern, consisting of one main sleep period at night lasting 7-9 hours. It is best suited for those who work during regular hours or have schedules that do not allow for napping during the day.
The advantage of a monophasic sleep cycle is its convenience, requiring only one long sleep period at night. This offers high flexibility in sleep and wake hours. Additionally, because it is common, it becomes a general habit and does not affect everyone negatively.
However, despite being a routine, is it the most efficient sleep cycle? The downside of this sleep pattern poses challenges for those who work night shifts or irregular hours. Furthermore, this sleep model requires a relatively large total sleep duration, which may be inconvenient for busy individuals.
biphasic Sleep
The biphasic sleep model consists of a divided sleep pattern, typically about 5-6 hours at night and around 2 hours during the day. Napping in the middle of the day can help you feel more alert on days when you are particularly fatigued. A midday nap also enhances memory and cognitive functions, and if done regularly, short naps can improve cardiovascular health and reduce stress.
This sleep pattern is best suited for those living in regions where biphasic sleep is common, such as the Mediterranean or Latin America. Biphasic sleep is only recommended for those who do not have difficulty falling asleep at night due to having napped during the day.
Polyphasic Sleep
There are several types of polyphasic sleep, including:
- Everyman (1+3 phases): 1 sleep period of 3.5 hours at night and 3 naps of 20 minutes spaced evenly throughout the day.
- Dymaxion (4 phases): 4 naps of 30 minutes spread throughout the day (spaced 5 hours 30 minutes apart).
- Uberman (6 phases): 6-8 naps of 20 minutes spread throughout the day.
Some polyphasic sleep cycles, such as Uberman, are extremely difficult to implement and can only be applied in specific circumstances, such as in the military. Therefore, successfully adopting these sleep patterns depends on your habits and adaptability. Once you adapt to polyphasic sleep, you can significantly increase your available time during the day, allowing you more opportunities to engage in activities you were previously unable to pursue. You will need to establish healthy living habits, a balanced diet, and a strict schedule to maintain a polyphasic sleep routine.
However, there are also drawbacks to this sleep method that can disrupt your lifestyle. Since polyphasic sleep requires you to always sleep on schedule, it can be challenging to implement or maintain. It is not suitable for those who are physically weak or suffer from conditions such as headaches or unstable mental health. Thus, the number of people capable of polyphasic sleep worldwide is quite limited. You must eat healthily, avoiding foods that diminish sleep quality and cause insomnia.
