Polyphasic sleep: what types and how to do

Polyphasic sleep is an alternative sleep pattern in which sleep time is divided by several naps of about 20 minutes throughout the day, reducing rest time to 2 hours a day without causing harm to health.

Fatigue from 8 hours of work including round trips can compromise well-being, interpersonal relationships or even leisure activities due to lack of time. Polyphasic sleep is considered by some people as an alternative to single-phase sleep, where sleep occurs at night and in one go, being able to satisfy the need for sleep and ensure productivity during the day.

Does this method really work?

Single-phase sleep, normally practiced by all people, goes through several phases, beginning with light sleep, followed by deep sleep and finally REM sleep, which is responsible for learning and consolidating memories. This cycle is repeated throughout the night, each of which can take about 90 to 110 minutes.

In people who adopt polyphasic sleep, these phases of sleep seem to be shortened, as a strategy of survival of the brain itself, being possible to go through the REM phase even during naps that last only 20 minutes.

It is believed that with only 2 hours a day all sleep patterns are satisfied and even better performance can be achieved in relation to single-phase sleep, and it is possible to wake up from a nap of a completely renewed polyphasic sleep as if it had slept one night entire.

How to make polyphasic sleep?

Polyphasic sleep consists of dividing the amount of sleep time into several naps, which can be done in different ways:

• Uberman : This is the most rigid and best-known method, in which sleep is divided into 6 half-equidistant naps of 20 minutes each. Although intervals between naps should be the same, this method works best if it is not done at strict times, but rather when you feel the need to sleep. The nap should not exceed 20 minutes in length so there is no risk of going into deep sleep and being harder to wake up. However, it is very difficult to maintain in the lifestyle of most people
• Everyman : In this method, the person sleeps a longer sleep block, about 3 hours, and during the remaining hours he makes 3 naps of 20 minutes each, equidistant from each other. This may be an initial method of adaptation for the Uberman, or even an easier method of fitting into the current lifestyle.
• Dymaxion : In this method, sleep is divided by blocks of naps of 30 minutes every 6 hours.

What benefits can be expected?

It is believed that one of the advantages of polyphasic sleep is to enter the REM sleep phase faster, which is a key phase in restoring cognitive functions and consolidating memories.

In addition, people who practice this type of sleep may also have more time to do other activities and minimize the stress caused by time pressure and deadlines.

Some studies also report a better performance in relation to single-phase sleep, in which it is possible to wake up from a sleep of a completely renewed polyphasic sleep, as if one had slept a whole night.

Does polyphasic sleep hurt?

It is unclear what the risks of this method are and although some studies have shown that polyphasic sleep does not cause health damage, some recent findings suggest that it may not be advisable to stay in this sleep pattern for long.

To benefit from the benefits of polyphasic sleep, it takes an adaptation time of about 2 to 3 weeks so that the symptoms of lack of sleep are exceeded and it is also necessary that the current lifestyle is compatible with the requirements of this method.

In addition, short sleep ages the brain, alter the circadian rhythm of the body and cause greater production of adrenaline and cortisol, which are hormones that help maintain alertness, which can increase stress and anxiety and weaken the system immune.