Polyphasic sleep: what it is, and possible benefits & risks
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the benefits and risks of polyphasic sleep and if it's worth trying for yourself. Plus, different types of sleep schedules and how they compare.
Most people prefer to sleep for one long stretch at night, but polyphasic sleep breaks with this tradition. Instead of sleeping in one long stretch, polyphasic sleep is when sleep is split into several shorter periods throughout the day.
Surprisingly, the concept of this type of sleep has been around for centuries. Many historical societies have followed such sleep patterns. Today, it's gaining interest among people who want to maximize their waking hours and those who are simply curious about different ways to rest.
What is polyphasic sleep?
Polyphasic sleep is a way of breaking up your sleep into multiple sessions over a day. Unlike the usual 7–9 hours of sleep a night, this method involves several shorter sleep times.
The idea behind changing your sleep pattern is that by sleeping multiple times in a day, you can reduce the total amount of sleep you need while still feeling rested and alert. This can mean anything from taking short naps to having a few hours of longer sleep followed by several mini sleeps.
Polyphasic sleep aims to tap into the most restorative phases of sleep more frequently. Sleep is made up of several stages, including deep sleep and rapid eye movement (REM) sleep, which is the sleep cycle known for dreaming. By breaking sleep into smaller sections, there’s a potential to make more out of each sleep cycle. Sleeping this way might mean you enter these restorative stages more often, making your sleep more efficient.
Types of sleep schedules
There are several polyphasic sleep schedules you can explore, each with a unique pattern. While these types offer different ways to divide your sleep, they all aim to optimize time spent asleep for maximum efficiency and alertness during waking hours. Each of these schedules requires commitment and adjustment, so keep in mind that switching to a polyphasic sleep schedule is a significant change and should be approached carefully.
Uberman sleep cycle: The Uberman schedule is one of the most extreme forms of polyphasic sleep. It involves six short naps, each lasting about 20 minutes, spread evenly throughout your day. It totals only 2 hours of sleep in a 24–hour period. This schedule requires strict adherence to nap times to work effectively. It's often chosen by those who want to maximize their awake time, but its intensity and discipline make it a challenging schedule to maintain.
Everyman sleep schedule: The Everyman schedule offers more flexibility than the Uberman schedule. It includes one longer sleep period, usually lasting 3 to 4 hours, and two to three shorter naps spread out during the day. This schedule is often seen as more achievable than the Uberman, because it includes a core sleep period that helps satisfy deeper sleep needs. It's a popular choice for those looking to experiment with polyphasic sleep without going to the extreme lengths of the Uberman cycle.
Triphasic sleep schedule: The Triphasic schedule divides your sleep into three distinct periods. Typically, this includes a longer sleep at night and two shorter naps during the day. For example, you might sleep for 3 hours at night, take a 90-minute nap in the morning, and another 90-minute nap in the late afternoon. With a pattern that feels closer to traditional sleeping habits, the Triphasic sleep schedule tries to align with the natural rhythms of the body and is considered one of the more natural forms of polyphasic sleep.
4 benefits of polyphasic sleep
People who adopt polyphasic sleep patterns often report several benefits. It's important to remember that the advantages of polyphasic sleep can vary widely. These potential gains might be appealing, but always weigh them against the risks and challenges.
1. Increased lucid dreams
Lucid dreaming is when you're aware that you're dreaming while still in the dream. This can happen during the REM stage of sleep, which is rich in vivid and memorable dreams. Polyphasic sleepers often experience more REM sleep because their sleep cycles are broken up, allowing for more frequent entry into this dream-filled stage.
2. Increased productivity
By reducing the total time spent sleeping, you have more time awake. Spending less time asleep can be a significant benefit for those looking to squeeze more into their day. However, productivity can vary between people, so this benefit of polyphasic sleep may not be the same for everyone.
💙 Learn the power of Fixed-Schedule Productivity and how polyphasic sleep can help you increase (and sustain) how productive you can be.
3. Improved memory and learning
Some polyphasic sleepers report improvements in memory and learning. The theory is that by sleeping multiple times in a day, you're repeatedly entering sleep stages that might help consolidate memory and enhance learning capabilities.
4. Better time management
Polyphasic sleep might help with your time management. With a strict sleep schedule, you might need to plan your day more carefully. More structure can lead to improved organization and a more efficient approach to handling daily tasks.
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5 risks of polyphasic sleep
While polyphasic sleep can offer some exciting possible benefits, it's crucial to understand the potential risks when you’re considering a lifestyle change. Approach altering your sleep schedule with caution and consider the health and lifestyle implications before making any significant changes to your sleep habits.
1. Reduced reaction time
When sleep is fragmented or reduced, as in polyphasic sleep, it can lead to feelings of grogginess, or a state known as sleep inertia. This can result in slower reaction times, which might be significant in situations like driving or operating machinery.
2. Sleep deprivation
Even though polyphasic sleep aims to make sleep more efficient, there's a risk of not getting enough total sleep. Chronic sleep deprivation can bring negative implications like impaired cognitive function, mood swings, and a weakened immune system.
3. Circadian rhythm disruption
Polyphasic sleep can disrupt our natural sleep-wake cycle—known as the circadian rhythm— potentially affecting functions like hormone regulation and digestion or leading to long-term health consequences.
4. Difficulty in maintaining social and work commitments
A polyphasic sleep schedule requires strict adherence to sleeping times, which can impact your social and work life.
5. Long-term sustainability
For many, the strict schedule and discipline required for a polyphasic sleep pattern can be difficult to uphold over extended periods.
Is polyphasic sleep worth trying?
Deciding whether to try polyphasic sleep requires careful consideration. Make sure you weigh up the potential benefits and drawbacks before you get started.
Understanding your body's needs
Each person's sleep needs are unique, so listen to your body and recognize how different sleep patterns affect you. If you feel refreshed from shorter sleep periods, polyphasic sleep might suit you. However, if you find you need continuous, long sleep to feel your best, a more traditional sleep pattern might be better.
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Considering health and lifestyle
Your overall health and daily lifestyle play crucial roles in determining whether polyphasic sleep might be for you. If you have a flexible schedule that allows for multiple sleep sessions throughout the day, this might be worth a try. However, a fixed work schedule or family commitments (especially for those with a new baby) might make multiple sleep phases challenging. Additionally, if you have underlying health conditions—especially those related to sleep—consult with a healthcare professional before making any changes.
Weighing short-term gains against long-term effects
While the idea of gaining extra hours in the day can be appealing, it's crucial to consider the long-term effects on your health. Disrupting your natural sleep cycle and potential sleep deprivation can have significant impacts on your physical and mental wellbeing over time.
Is it sustainable?
Polyphasic sleep requires a high level of discipline and may not always fit well with social and work commitments. It's worth considering whether this is a lifestyle you can maintain in the long run.
Seeking professional advice
If you're considering switching to a polyphasic sleep schedule, it's a good idea to seek advice from a sleep specialist or a healthcare provider to get personalized advice on your sleep needs.
Polyphasic sleep FAQs
Is polyphasic sleep healthy?
Determining whether polyphasic sleep is healthy depends on various factors, including your personal health and lifestyle. For some, it might work well, but for others, it can lead to issues like sleep deprivation and a disrupted circadian rhythm. It's essential to consider how your body reacts to different sleep patterns. If you feel well-rested and alert with polyphasic sleep, it might be a good fit for you. However, if you start experiencing fatigue, mood changes, or decreased alertness, it might not be the healthiest option. Always consider consulting a healthcare professional to understand better how this sleep pattern might affect your health.
Can I sleep 6 hours and nap 2 hours?
This is a form of biphasic sleep, which means sleeping in two phases within 24 hours. It's a more moderate version of polyphasic sleep and is considered more manageable for most people. In this pattern, you have a longer sleep period of six hours, supplemented by a two-hour nap. It can be a practical approach for those who need a bit more sleep than what stricter polyphasic schedules offer. It's important to ensure that these sleep periods are consistent and that the total amount of sleep you're getting is adequate for your needs.
Who slept 20 minutes every 4 hours?
This refers to the Uberman sleep cycle, an extreme form of polyphasic sleep where you take multiple 20-minute naps throughout the day, each spaced about four hours apart. It's a highly disciplined schedule that requires strict adherence to nap times. While it's been tried by various individuals, often those exploring ways to maximize productivity or their waking hours, it's not a widely adopted or recommended sleep pattern due to its intensity and potential health impacts.
Is it OK to sleep 4 hours twice a day?
Sleeping four hours twice a day is a form of biphasic sleep. This pattern splits your sleep into two equal parts. It might be suitable for those who naturally wake up in the middle of the night or those who find it challenging to get a continuous eight hours of sleep at night. However, consistency is key. The sleep times should be regular to help your body adjust to the rhythm. As with any sleep pattern change, it's important to monitor how you feel and consult a healthcare professional if you have any concerns.
What are the most common polyphasic sleep schedules?
There are three common polyphasic sleep schedules. These schedules are adopted by people looking to explore different ways of managing their sleep. Each has its own structure and requires different levels of commitment and adjustment.
Uberman sleep cycle: Consists of six 20-minute naps spread evenly throughout the day.
Everyman sleep schedule: Involves a core sleep period of 3–4 hours, supplemented by two to three shorter naps.
Triphasic sleep schedule: Divides sleep into three periods, typically a longer sleep at night and two shorter naps during the day.
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