Monophasic-Biphasic-Polyphasic sleep

Sleep is a necessity and it is recommended that you should get at least 7-8 hours of rest at night. But this is not set in stone. People follow their own routines within a 24-hour period such as sleeping, eating, working, exercising, and so on.

There are different sleep patterns, some sleep once a day while others choose to have naps in between. Sleep patterns are biological rhythms that serve as a guide for when your body needs to sleep and wake up.

The three common types of sleep patterns are Monophasic, Biphasic and Polyphasic Sleep.

Monophasic Sleep

Monophasic sleep is a single phase of sleep and the most common sleep pattern across the world. People who work 9 to 5 jobs normally practice this form of sleep pattern. Monophasic sleepers need 7 to 9 hours of sleep at night to meet their sleep requirements before starting their day.

We are not using the monophasic cycle to its greatest potential as most people sleep less than the recommended 7 to 9 hours.

Biphasic Sleep

Biphasic sleep also known as segmented sleep has two phases, a long duration, and a short duration of sleep. These usually comprise of 5-hours sleep at night and 1 to 1.5-hours sleep during the day. However, you can alternate with another variation of 6-hours sleep at night followed by 20 to 30-minute naps in the day.

Polyphasic Sleep

Polyphasic sleep consists of many phases and is used by people who aim to be productive throughout the day with minimal need for sleep. Following a polyphasic sleep schedule involves resting for a total of 4 to 6 hours throughout a 24-hour period. The three primary polyphasic sleep schedules are Everyman, Uberman, and Dymaxion.

Everyman Sleep Schedule

The Everyman sleep schedule is the most common and consists of 3 variations, Everyman 1, Everyman 2, Everyman 3

• Everyman 1 – Sleep for 6 hours and take a 20-minute nap during the day, technically this is a biphasic sleep schedule as there are only two instances of sleep involved. It is the safest and most achievable sleep schedule, one many people may already follow.
• Everyman 2 – Sleep for 4 and a half hours and take two 20-minute naps in the day.
• Everyman 3 – Sleep for 3 hours per night and take three 20 minute naps.

Uberman Sleep Schedule

The Uberman schedule consists of 3 hours of sleep per day in total, broken up into six 30-minute napping periods. It is a unreliable schedule for most modern people and can lead to sleep deprivation and little opportunity for restful REM sleep.

Dymaxion Sleep Schedule

The Dymaxion sleeping pattern follows a napping-focused schedule. Consists of four 30-minute naps throughout the day totalling to 2 hours of sleep in a 24-hour period. Same as the Uberman sleep schedule, the Dymaxion Sleep Schedule is not reliable and can lead to sleep deprivation and health issues.

Sleeping hours vary per person there is no perfect sleeping pattern for everyone. The decision of which sleep pattern to follow all comes down to the person’s needs, genes, and factors such as demographics.

Get as much information as possible before you try a new sleep pattern, after all, sleep affects your overall well-being. You should always try and get at least 7 hours of rest per day to prevent sleep deprivation.