Miya Pearson
Polyphasic sleep is a sleep pattern where a person sleeps for multiple short periods throughout the day, as opposed to the monophasic sleep pattern, which is the norm for most humans, where sleep occurs in one large block of time. Polyphasic sleep is common among animals and is believed to be the ancestral sleep state for mammals. While polyphasic sleep may be beneficial in situations where a regular sleep schedule is not possible, there is limited research on its efficacy, and no evidence that it is more beneficial than monophasic sleep. In fact, polyphasic sleep schedules have been associated with adverse physical and mental health outcomes. While it is more common among young adults, it is unclear if older adults can benefit from this sleep pattern.
| Characteristics | Values |
|---|---|
| Definition | Polyphasic sleep is any sleep of multiple periods in the course of 24 hours. |
| Number of sleep periods | Polyphasic sleep usually means more than two periods of sleep. |
| Opposite of polyphasic sleep | Monophasic sleep, one period of sleep within 24 hours. |
| Origin of the term | The term polyphasic sleep was first used in the early 20th century by psychologist J. S. Szymanski. |
| Prevalence in humans | Polyphasic sleep is not the norm for most humans, who usually engage in monophasic sleep. |
| Prevalence in animals | Polyphasic sleep is common among animals and is believed to be the ancestral sleep state for mammals. |
| Benefits | Polyphasic sleep may be beneficial in situations where it’s not possible to follow a regular sleep schedule, like when traveling or in extreme conditions. |
| Risks | Polyphasic sleep schedules can result in health and safety consequences. There is limited research on the efficacy of polyphasic sleep, but the current evidence suggests that it is associated with adverse physical health, mental health, and performance outcomes. |
| Historical prevalence | Historical analysis suggests that polyphasic nighttime sleep was common practice across societies before industrialization. |
| Examples of polyphasic sleep schedules | Uberman Sleep Schedule, Everyman Sleep Schedule, Triphasic Sleep Schedule, Dymaxion Sleep Schedule. |
| Recommended sleep duration for adults | The CDC recommends that adults get at least 7 hours of sleep per night. |
| Effect of technology | The rise of the modern workday, along with artificial illumination technology, has contributed to the prevalence of 8-hour monophasic sleep schedules. |
| Individual variation | No one person's sleep requirements are exactly the same. Some people may lead a productive and healthy life with less sleep than the recommended amount. |
| Biphasic sleep | A separate sleep pattern involving two phases of sleep, with about an hour of wakefulness in between. This was common in preindustrial societies. |
| Individual experimentation | People may experiment with different sleep practices to find what works best for their individual needs. |
| Napping | Napping during periods of sleep deprivation can help ward off sleepiness caused by sleep pressure. However, napping in adults can also be associated with an increased risk of poor sleep patterns or sleep deprivation. |
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What You'll Learn
Polyphasic sleep is not the norm for older humans
Polyphasic sleep is a pattern with more than two sleeping periods throughout the day. While polyphasic sleep may be beneficial in situations where it is not possible to follow a regular sleep schedule, it is not the norm for most humans, who usually engage in monophasic sleep, or sleep in one large block of time each day.
Monophasic sleep is what today's society considers a "normal" sleeping pattern. However, this sleep pattern only became the norm during the Industrial Revolution's longer-than-normal working hours. Before the Industrial Revolution, historical analysis suggests that polyphasic nighttime sleep, in the sense of segmented sleep, was common practice across societies. People would sleep early ("first sleep"), wake up around midnight, and then return to bed later ("second sleep"). This type of sleep pattern may have been a way to regulate stress.
Today, polyphasic sleep is not the norm for older humans. While some claim that polyphasic sleep schedules are preferable to monophasic sleep schedules and provide more cognitive benefits, research does not support these claims. There is no scientific evidence that adopting a polyphasic sleep schedule is advantageous to a monophasic or biphasic sleep schedule. In fact, striving to adopt a schedule that significantly reduces the amount of sleep per 24 hours and/or fragments sleep into multiple episodes throughout the day is not recommended.
Polyphasic sleep schedules are associated with a variety of adverse physical health, mental health, and performance outcomes. They are also not sustainable, healthy, or safe. While it is tempting to improve productivity by manipulating sleep times and reducing sleep amounts, it is important to remember that healthy sleep is achieved when sleep quantity is sufficient, sleep quality is stable, and the timing of the sleep period is consistent.
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Monophasic sleep is the norm
Monophasic sleep, or sleeping in one large block of time each day, is the norm for most humans. While polyphasic sleep, or sleeping in multiple intervals throughout a 24-hour period, is common in the animal kingdom, it is not the norm for humans.
The idea of a monophasic sleep pattern becoming the standard for humans is a relatively recent development. Before the Industrial Revolution, segmented sleep was common in preindustrial societies. People would sleep early, wake up around midnight, and then return to bed later. This sleeping pattern was known as "first sleep" and "second sleep," and it was often accompanied by a nap during the day.
The shift towards monophasic sleep is believed to be influenced by the longer-than-normal working hours during the Industrial Revolution. The advent of electricity and increased exposure to bright light may have also contributed to the decrease in melatonin levels, impacting sleep patterns.
While polyphasic sleep is not the norm for humans, there are certain situations where it may be beneficial. For example, polyphasic sleep schedules can be useful when it's not possible to follow a regular sleep schedule, such as during travel or for those with unusual work hours. Some people may also choose to adopt a polyphasic sleep schedule because they believe it makes them more productive, creating more time for tasks and activities during the day.
However, it is important to note that there is limited research on the efficacy of polyphasic sleep schedules, and there is no scientific evidence that they are more beneficial than monophasic sleep. In fact, polyphasic sleep schedules can have adverse physical health, mental health, and performance outcomes due to the inherent sleep deficiency.
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Polyphasic sleep is common in animals
Polyphasic sleep is a sleep pattern that fragments sleep into multiple short segments spread across a 24-hour day. While monophasic sleep is the norm for most humans, polyphasic sleep is common among animals and is believed to be the ancestral sleep state for mammals.
Polyphasic sleep is observed in many animals, including mammals, birds, reptiles, amphibians, fish, and arthropods. For example, reptiles exhibit short bouts of active behaviour that have significant neurological and physiological similarities to sleep states in mammals. Fruit flies also appear to sleep, and when their sleep state is disturbed, they develop cognitive disabilities.
Historical analysis suggests that polyphasic sleep was common practice across societies before industrialization. Our hunter-gatherer ancestors likely practiced polyphasic sleep, and it is thought that people would awaken overnight to work by the light of the full moon.
Polyphasic sleep can be beneficial in situations where extreme sleep deprivation is inevitable, such as during long-distance solo boat racing. However, polyphasic sleep schedules that significantly reduce sleep per 24 hours can have adverse physical health, mental health, and performance outcomes.
While polyphasic sleep is not the norm for most humans today, it can be a solution for those whose overnight sleep isn't working due to medical conditions, work demands, or other factors.
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Polyphasic sleep may be beneficial in certain situations
Polyphasic sleep refers to sleeping in more than two segments per day. It is marked by multiple intervals of sleep and wakefulness throughout a 24-hour day. While polyphasic sleep is uncommon among humans, it is believed to be the ancestral sleep state for mammals and is observed in many animals, including mice.
Polyphasic sleep is not recommended due to its association with adverse physical health, mental health, and performance outcomes. However, there are certain situations where polyphasic sleep may be beneficial:
Extreme Conditions
In crises and other extreme conditions, systematic napping or polyphasic sleep may be necessary. For example, solo sailors or long-distance boat racers may adopt a polyphasic sleep schedule to manage limited sleep while racing. Similarly, people traveling across multiple time zones may benefit from napping during layovers or flights.
Non-Traditional Work Schedules
Polyphasic sleep schedules may be more suitable for individuals with nontraditional work schedules, such as irregular shift work or on-call work. For instance, the U.S. military has studied fatigue countermeasures and recommended napping strategies for soldiers who follow a polyphasic sleep pattern.
Personal Preference and Productivity
Some individuals may prefer polyphasic sleep to maximize their waking hours and increase productivity. Polyphasic sleep can provide more time awake, allowing people to "squeeze more into their day." However, it is important to note that research does not support claims of improved cognitive benefits or increased productivity from polyphasic sleep.
Historical and Cultural Context
Historical analysis suggests that polyphasic nighttime sleep, also known as segmented sleep, was common in preindustrial societies. This involved sleeping early, waking around midnight, and returning to bed later. Maintaining this sleep pattern may have potential benefits, such as regulating stress and promoting vivid dreams and creativity.
While polyphasic sleep may offer potential benefits in specific situations, it is important to carefully consider the risks and challenges associated with disrupting the natural sleep-wake cycle. Chronic sleep deprivation can lead to impaired cognitive function, mood swings, and a weakened immune system. Therefore, individuals should weigh the potential advantages against the health and lifestyle implications before adopting a polyphasic sleep pattern.
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There is little evidence that polyphasic sleep is beneficial
Polyphasic sleep is a sleep pattern that involves multiple sleep periods in a 24-hour cycle. This is in contrast to the monophasic sleep pattern, which is the "normal" sleep pattern of one large block of sleep per 24 hours.
Polyphasic sleep has gained attention for its potential benefits, such as increased productivity and improved performance in continuous work situations. However, there is little scientific evidence supporting the benefits of polyphasic sleep schedules over monophasic or biphasic sleep. Research on the efficacy of polyphasic sleep is limited, and the available evidence suggests that it is associated with adverse physical health, mental health, and performance outcomes.
Proponents of polyphasic sleep claim that it can be beneficial in situations where a regular sleep schedule is not possible, such as during travel or extreme conditions. For example, solo sailors may adopt a polyphasic sleep schedule to manage limited sleep during races. Additionally, some people voluntarily follow polyphasic sleep schedules, claiming that it makes them more productive and aligns with their natural sleep patterns.
However, polyphasic sleep schedules that significantly reduce the total amount of sleep can have negative consequences. Short-sleep polyphasic schedules are not considered sustainable, healthy, or safe. They can disrupt the body's natural sleep-wake cycle and lead to negative side effects.
While some people may naturally exhibit polyphasic sleep patterns, it is not the norm for most humans. It is important to prioritize healthy sleep practices that ensure sufficient sleep quantity and quality, allowing for the natural cycling of different sleep stages and consistent timing.
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Frequently asked questions
Polyphasic sleep is a sleep pattern where a person sleeps for multiple short periods throughout a 24-hour day. This is in contrast to monophasic sleep, which is the \"normal\" sleep pattern of one large block of sleep within a 24-hour period.
Polyphasic sleep was common in preindustrial societies, with people sleeping in two phases, separated by about an hour of wakefulness. However, monophasic sleep became the norm during the industrial revolution due to longer-than-normal working hours. While polyphasic sleep is not the norm for most humans today, it is common among animals and is believed to be the ancestral sleep state for mammals.
Some people adopt a polyphasic sleep schedule when they are unable to follow a regular sleep schedule, such as when travelling or racing long-distance. Polyphasic sleep may also be beneficial for those who work unusual hours or jobs. Some people also believe that polyphasic sleep makes them more productive by creating more time for tasks and activities during the day. However, there is limited research on the efficacy of polyphasic sleep schedules, and no scientific evidence that they are advantageous to monophasic sleep schedules.
There are several popular polyphasic sleep schedules, including the Uberman, Everyman, and Triphasic sleep schedules. The Uberman schedule consists of six 20-minute to 30-minute naps evenly spaced throughout the day, totalling two to three hours of sleep per 24-hour period. The Everyman schedule includes one three-hour block of sleep at night and three 20-minute naps during the day, totalling four hours of sleep per day. The Triphasic sleep schedule involves three short sleep periods after dusk, before dawn, and in the afternoon, providing a total of four to five hours of sleep per day.
Polyphasic sleep schedules that limit sleep are usually only sustainable for a short period. There are concerns that polyphasic sleep schedules can result in health and safety risks, and they are associated with adverse physical health, mental health, and performance outcomes. Short-sleep polyphasic schedules are not considered healthy or safe, and can disrupt the body's natural sleep-wake cycle.
