An average person spends about a third of their lives sleeping, and their sleep cycle is divided into several phases during that period. Most people follow a monophasic sleep schedule which involves 7 to 8 hours of continuous sleep. However, there are other different sleep cycles that can replace your sleep routine.
Let’s dig into it, shall we?
The Biphasic Sleep Cycle
There are 2 types of Biphasic sleep:
- Segmented Sleep: which consists of sleeping two times for 3 to 4 hours at night, it is considered to be the most natural sleeping pattern. A segmented sleeper generally sleeps between 6 to 8 hours a day.
- Siesta Sleep: involves a period of sleep of 5 to 6 hours during the night and a 20 to 90-minute nap in the early afternoon. This form of sleep is considered healthier than monophasic by scientists. A Siesta sleeper usually sleeps between 5 to 7 hours a day.
The Triphasic Sleep Cycle
This sleep plan consists of taking 3 long naps of 90 mins during the day that line up with a 24-hour cycle of a living being. One nap should be taken an hour or two after dusk, one nap should be taken 30 minutes to an hour before dawn and the last one should be taken between 1 pm and 4 pm. The sleep cycle for the triphasic sleep is relatively short, which doesn’t give much time to move between REM phases.
This sleeping cycle has the benefits of both segmented sleep and siestas and it is theoretically very healthy. There are 3 types of Dual Core Sleep: 1 nap, 2 naps or 3 naps.
- The first one consists of 3.5 hours of a major sleep episode, 1.5 hours of a major sleep episode and 1 power nap of 20 minutes during the day.
- The second one includes 2.5 hours of a major sleep episode, 1.5 hours of a major sleep episode and 2 power naps of 20 minutes during the day.
- The last one involves 2 sessions of 1.5 hours of major sleep episode and 3 power naps of 20 minutes during the day.
Everyman Sleep Cycle
Nowadays, it’s considered the most successful reduced sleep schedule. You can do the everyman sleep cycle in 3 different ways: 2 naps, 3 naps or 4-5 naps.
- The first one consists of 4.5 to 6 hours of sleep at night and 2 power naps of 20 minutes during the day.
- The second one includes 3 to 4 hours of sleep at night and 3 power naps of 20 minutes during the day.
- The last one involves sleeping 1.5 to 2.5 hours at night and 4-5 power naps.
This sleep schedule is nearly impossible, only the very short sleepers can be successful at doing it (less than 1% of the world). It involves sleeping 4 times (every 6 hours) a day for 30 minutes.
One of the most commonly attempted and failed polyphasic schedules, It involves taking one nap of 20 minutes every 4 hours. While Uberman is extremely difficult, it can have great benefits by increasing drastically the amount of time during a day a person can have.
In order to be able to adjust to any of these different sleep cycles, it is absolutely necessary to upgrade your bedroom to maximize sleep quality. You will need to be sure to have the best mattress that will support and let you fall asleep in seconds. The ability to change your sleep cycle will be helped by having a mattress that embraces you.
So, which type of sleep schedule are you going to try next?