Modern sleep culture encourages going to sleep, and sleeping throughout the night. This is known as monophasic sleep because there is one time to sleep. 

Some cultures practice biphasic sleep. This consists of sleeping throughout the night with a daily nap in the afternoon. In those countries, there are two times to sleep. 

Polyphasic sleep schedules involve more than two sleeping periods each day. Quick nap breaks could count, with reduced sleeping throughout the night. Babies are examples of populations who follow a polyphasic sleep schedule. They follow this pattern until they are about three months old, and then they learn to sleep throughout the night with about two naps throughout the day. Others who work unusual hours or jobs that require attention at all times but also follow this sleep pattern.

There are some benefits and harms of polyphasic sleeping. Some prefer it, while others do not. Is it right for you? Continue reading to find out.  

What is polyphasic sleep? 

Polyphasic sleep consists of multiple intervals of sleep and wakefulness. It is not uncommon for animals to engage in polyphasic sleep patterns, but it is not the norm for humans who typically practice monophasic sleep. 

Types of polyphasic schedules 

Anyone can engage in a polyphasic sleep schedule by sleeping more than twice a day. However, there are three popular schedules that have developed over the years. The research on the efficacy of these sleep schedules has yet to be established. However, some popular schedules include: 

• Uberman - Six 20-min naps spaced evenly throughout the day, equaling 2 hours of sleep throughout the day. 
• Everyman - This includes sleeping 3 hours during the night, and supplementing with 3 20-minute naps throughout the day, for a total of four hours of sleep each day. 
• Triphasic - Three short sleep periods happening after dusk, before dawn, and in the afternoon for a total of four to five hours of sleep a day. 

Benefits

There is no research supporting the benefit of polyphasic sleep schedules compared to monophasic sleep schedules. However, polyphasic sleepers have suggested these benefits: 

Increased productivity, alertness, and memory from polyphasic sleeping. They may feel more productive because there is more time to do things, rather than energy, to get tasks done. With only 2-5 hours of sleep, there are still up to 19 hours of the day to complete tasks. 

Another benefit is irregular work schedule compatibility. For those with shift-work disorder, or jobs that require individuals to be awake outside of the normal 9a-5p, polyphasic may be more conducive. However, there is no support that shift-workers sleep better on this schedule. 

Shift work can disrupt the body's circadian rhythm, and can also increase the risk of accidents and impaired decision making. Disrupted sleep is a part of polyphasic sleeping, and may actually end up worsening sleep issues already caused by shift work. In addition, those who work these shifts are at high risk for cardiovascular disease, diabetes, and other metabolic disorders. 

Increased lucid dreaming is another benefit of polyphasic sleeping. Lucid dreaming is the ability to dream and be aware that you are dreaming. If your goal is to lucid dream, then waking up throughout the night can increase the chance that you are able to achieve that goal. 

Side effects of polyphasic sleep schedules 

Adequate sleep is essential to health at every age. When you do not get enough sleep, this can disrupt your body's natural sleep-wake cycle, along with other negative side effects. Students, military personnel, medical workers, and law enforcements are examples of populations who have their sleep disrupted all the time. 

Reduced reaction time is another side effect. Sleep deprivation creates the same mental deficits as being drunk. Drivers, especially, are at increased risk if they do not get enough sleep. This can lead to car accidents, as is the root of thousands of car accidents each year. 

Circadian rhythm is our sleep-wake cycle. It's important for the coordination of many hormones released throughout the body. When it is disrupted by poor sleep, it can increase the risk of illness, impact grades and work performance, and also lead to slower reaction times. Polyphasic sleep would disrupt circadian rhythm because it runs on a 24-hour cycle. 

Is polyphasic sleep something to try? 

Research does not provide enough evidence for a solid recommendation for polyphasic sleep. There is no evidence that it provides any sort of benefit or advantage over a monophasic sleep schedule. They may seem like they allow you to be more productive, but in reality, productivity is actually decreased if you are sleep deprived and exhausted. 

If you do shift work, then polyphasic sleep might be worth a try, but only if you can get the recommended seven hours minimum of sleep. Polyphasic sleep is also unlikely to be sustainable for an extended period of time. 

If you are concerned about your sleep, then you should click the orange button below to take a free online sleep test, and talk with one of our sleep health professionals. 

https://www.sleepfoundation.org/how-sleep-works/polyphasic-sleep