Polyphasic Sleep

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What is polyphasic sleep?

Polyphasic sleep is a practice based on division of sleep into several smaller blocks per day, as opposed to sleeping in a single nighttime block. Drawing inspiration from the siesta popular in Spain, or from segmented sleep in many cultures before artificial lighting, sleeping polyphasically can reduce the total sleep time required, eliminate chronic tiredness, or help many workers cope with their demanding schedules. Certain principles have been discovered over decades, and these help predict whether a person can adapt if they are disciplined for 1-2 months. Healthy polyphasic sleep retains a scientifically required amount of SWS, or “deep” sleep (e.g. for glymphatic clearing and cell renewal) and REM sleep (e.g. for memory and learning), while reducing non-essential excess of light sleep. Please feel free to browse the peer-reviewed sleep research and community research sections, where information is continuously being added!

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“I came across the polyphasic community in 2011, and have adapted to many schedules since. Amazingly, I feel even more well rested than sleeping a typical monophasic schedule, and I find that planning for naps forces me to structure my time, which makes it significantly easier to build good habits in numerous areas of my life.
I have learned to incorporate napping into my routine without straining my social life, and have gained time, productivity, and alertness as a result.”
Juan Taveras IV
Software Engineer

“I joined the polyphasic community in 2018 out of curiousity. Didn’t know much about the topic or health in general. With the help of the very supportive community, I learnt a lot about my body, and tried a polyphasic schedule. The whole experience was one of the most challenging and thrilling things I have ever done. Discipline was a huge part of it, but it made me feel more awake than I’d ever felt with monophasic. Polyphasic also enabled me to experience lucid dreams, which were my favorite part of this exciting lifestyle.”
Agna Lumi
Junior Programmer

“Year ago I adapted to the Everyman 1 polyphasic schedule and I continue to follow it to this day. Having a full time job, polyphasic sleep allowed me to have a lot more time for self care and hobbies. It is achieved not only with additional time that you gain, but also by providing structure and discipline to each day. Also, my productivity at work is increased because of the alertness and energy boost the nap in the middle of the day gives.”
Sergey Kataev
Software Developer

Learn more about possible benefits, drawbacks and life considerations of polyphasic sleep before attempting a schedule. Read more…

Selecting a suitable sleep schedule is key to getting most out of polyphasic sleep and varies from person to person depending on their circumstances. Read more…

Adaptation to some more extreme schedules can be difficult. Learning proper sleep ethic and strategies can help to prevent some foreseeable problems. Read more…

Polyphasic sleep schedules

Segmented Sleep Schedule

Segmented Sleep

Sleep schedule consisting of two core sleeps widely spread before the advent of artificial light.

Siesta Polyphasic Schedule Napchart

Siesta

Schedule popular in some countries such as Spain with long night core and a shorter one at noon.

Everyman Polyphasic Schedule Napchart

Everyman

Family of schedules with single core block supplemented by several naps throughout the day.

Dual Core Polyphasic Schedule Napchart

Dual Core

Family of schedules with two core sleeps supplemented by naps throughout the day.

Triphasic Polyphasic Schedule Napchart

Tri Core

Family of schedules with three short core sleeps, sometimes supplemented by additional naps.

Uberman Polyphasic Schedule Napchart

Uberman

Extreme schedule consisting of only 6 twenty minute naps totaling 2 hours of sleep.

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Discuss the polyphasic sleep schedules, get advice on schedule selection and adaptation to get most out of polyphasic sleep on the community social platforms.

Most active polyphasic community with members eager to help beginning polyphasic sleepers.



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Subreddit dedicated to polyphasic sleeping providing many additional sources of information.



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