Table of ContentsView AllTable of ContentsOverviewTypesPros and ConsCurrent ResearchHow Much Sleep You Need
Table of ContentsView All
View All
Table of Contents
Overview
Types
Pros and Cons
Current Research
How Much Sleep You Need
Individuals who are interested in a polyphasic sleep schedule may wonder if it can help them be more productive, while also meeting theirsleep needs. A polyphasic sleep schedule is one in which you sleep multiple times in a 24-hour period. This may not involve a consolidated period of sleep at night.For example, an individual may take six 20-minute naps throughout the day.
Keep in mind that a polyphasic sleep schedule may only offer the opportunity to be more productive, instead of actually increasing productivity overall. In addition, following this type of sleep schedule increases your risk ofsleep deprivationand other associated side effects.
This article discusses what polyphasic sleep is and four types of polyphasic sleep schedules. It also covers polyphasic sleep pros and cons, as well as how much sleep you really need.
Yuki Cheung / EyeEm / Getty Images
Concept of Polyphasic Sleep
Those who advocate for a polyphasic sleep schedule propose that individuals do not need one sustained period of nighttime sleep, or a monophasic sleep pattern, in order to function normally. They contend thatcircadian rhythm—the natural, internal process that regulates the sleep-wake cycle that repeats on each rotation of the Earth—can be adjusted so that a polyphasic pattern becomes normal, routine, and even beneficial.
While the circadian rhythm can change based on an individual’s environment, this is not necessarily a good thing. Polyphasic sleep can confuse the natural light-dark cycle that signals your brain to create its internal clock.This can negatively impact your body’s hormonal and biological processes that rely on the circadian rhythm to function properly, and puts you at risk of developing certain health conditions.
From a historical perspective, the sleep needs of a hunter-gatherer society vary enormously from those of an industrialized society in which daylight work schedules largely dictate sleep routines.
What Is Sleep Deprivation?
Polyphasic Sleep Schedules
Examples of four polyphasic sleep schedules include:
Keep in mind that the body of evidence supporting polyphasic sleep has largely been anecdotal and has often bordered onpseudoscience, with practitioners claiming that it improves their productivity and mental function compared to traditional monophasic sleep schedules.
Dymaxion Schedule
Fuller reportedly slept on this schedule for two years—working for several hours, taking a brief nap, then working again—affording him 22 hours to work, socialize, and perform daily tasks.
Some claim that Fuller was able to succeed due to a rare mutation of the DEC2 gene, which is also known as the “short sleep gene.“Accordingly, unless you naturally require only a few hours of sleep each night, this schedule is likely to lead to chronic sleep deprivation.
Uberman Schedule
However, these benefits have yet to be scientifically established because most people are unable to stick with the program for very long. Even Staver eventually left the Uberman schedule when she started a job that wasn’t compatible with round-the-clock napping.
Everyman Schedule
Given thatCOVID-19ushered in the expansion of remote work from home, some people have argued that sleep schedules similar to the Everyman are not only sustainable but provide daytime naps that can help improve mental clarity and productivity.
Triphasic Schedule
The Triphasic sleep schedule offers the highest amount of sleep out of all of the polyphasic sleep schedules, totaling four to five hours within a 24 hour period. The Triphasic sleep schedule involves three sleeping periods that typically occur after dusk, before dawn, and in the afternoon.
Like the Everyman schedule, the Triphasic sleep schedule is more compatible with a nine-to-five job.
Before adopting a polyphasic sleep schedule, it is important to consider some of the potential benefits and risks:
ProsOpportunity for increased productivityMay better accommodate irregular work schedulesBetter reflects the circadian desire for afternoon napsReduces stress associated with bouts of insomniaMay “train” the brain to enterslow-wave sleep(deep sleep) fasterSustaining adenosine levels may improve mental clarityMay meet your sleep needs if cumulative hours are met
Opportunity for increased productivity
May better accommodate irregular work schedules
Better reflects the circadian desire for afternoon naps
Reduces stress associated with bouts of insomnia
May “train” the brain to enterslow-wave sleep(deep sleep) faster
Sustaining adenosine levels may improve mental clarity
May meet your sleep needs if cumulative hours are met
May lead to sleep deprivation and associated side effects, which can be severe
Does not reflect the circadian rhythm for most people
Difficult to sustain in many workplaces
Daytime naps can be easily interrupted
Effects of seasonal daylight pattern, includingdaylight saving time, may be more jarring
Unless strict adherence is assured, daily sleep needs may not be met
Polyphasic Sleep Benefits
Polyphasic sleep schedules provide theopportunityfor greater productivity given the increased number of working hours, but whethermoreduring those hours is achieved has not yet been established. This depends on the individual, how long they use a polyphasic sleep schedule, and whether they have the “short sleep” gene.
For individuals who have irregular work schedules and/or have the “short sleep” gene, polyphasic sleep may work well at meeting their needs, increasing productivity, and potentially improving mental clarity. However, more research is needed to support these claims.
Is Polyphasic Sleep Healthy?There is little evidence that supports that polyphasic sleep is associated with physical or mental health benefits.
Is Polyphasic Sleep Healthy?
There is little evidence that supports that polyphasic sleep is associated with physical or mental health benefits.
Polyphasic Sleep Risks
There is little scientific evidence to support the claims that polyphasic sleep schedules are inherently safe or improve mental clarity and productivity.
In fact, there are serious dangers associated with short and long-term sleep deprivation, as well as circadian rhythm misalignment, including increasing the risk of:
Suicide Prevention HotlineSleep deprivation is strongly associated with suicidal thoughts and behaviors.If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call911.
Suicide Prevention Hotline
Sleep deprivation is strongly associated with suicidal thoughts and behaviors.If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call911.
Sleep deprivation is strongly associated with suicidal thoughts and behaviors.
If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call911.
Can You Die From Lack of Sleep?
What the Current Research Says
According to a 2017 study from Harvard Medical School and Brigham and Women’s Hospital in Boston, irregular sleep and light exposure patterns in college students correspond to lower academic scores compared to students who maintain a routine monophasic sleep schedule.
A cross-sectional study conducted in Oman involving 400 volunteers similarly concluded that polyphasic sleep is associated with high levels ofdaytime sleepinessand impaired performance compared to adults on a monophasic schedule. Interestingly, however,biphasic sleep schedules, which involve sleeping in two segments per day, were seen to afford the most favorable results overall.
Is Polypasic Sleep Good for Your Brain?Research suggests the polyphasic sleep is not good for your brain and can lead to harmful side effects, such as a negative impact on mood, memory, and decision making abilities.
Is Polypasic Sleep Good for Your Brain?
Research suggests the polyphasic sleep is not good for your brain and can lead to harmful side effects, such as a negative impact on mood, memory, and decision making abilities.
The Benefits of Napping
Getting a good quality of sleep is important and your specific needs will vary depending on your age. In general, adolescents should get around eight to 10 hours of sleep, while adults should sleep at least seven hours a night. Babies and children will need more sleep, including naps, totaling about nine to 17 hours depending on age.
If you aren’t sleeping well, you may wake up feeling exhausted and groggy. To ensure you’re meeting your sleeping needs, it’s important to practicegood sleep hygiene. This may include:
Summary
A polyphasic sleep schedule involves sleeping in short increments more than two times throughout a 24 hour period. There are several types of polyphasic sleep schedules, including the Dymaxion schedule, the Uberman schedule, the Everyman schedule, and the Triphasic schedule.
While there has been anecdotal evidence that a polyphasic sleep schedule may have benefits, research suggests that, for most individuals, these sleeping techniques put individuals at risk of serious side effects.
A Word From Verywell
For others, a polyphasic sleep schedule may be nothing more than an experiment with unclear benefits and potentially serious risks.
If you decide to explore changes in your sleep schedule, do so under the supervision of a physician so that your blood pressure, blood sugar, cholesterol, weight, heart function, and psychological state can be routinely monitored.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Weaver MD, Sletten TL, Foster RG, et al.Adverse impact of polyphasic sleep patterns in humans: report of the national sleep foundation sleep timing and variability consensus panel.Sleep Health. 2021;7(3):293-302. doi:10.1016/j.sleh.2021.02.009National Institutes of Health.Circadian rhythms.Yetish G, Kaplan H, Gurven M, et al.Natural sleep and its seasonal variations in three pre-industrial societies.Curr Biol.2015;25(21):2862-8. doi:10.1016/j.cub.2015.09.046Sleep Foundation Organization.Polyphasic sleep schedule.Sieden LS.Buckminster Fuller’s Universe: His Life and Work. New York: Perseus Books Group. August 11, 2000.Hirano A, Hsu PK, Zhang L, et al.DEC2 modulates orexin expression and regulates sleep.Proc Natl Acad Sci USA.2018;115(13):3434-9. doi:10.1073/pnas.1801693115Pure Doxyk.Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle (Second Edition). Boston: Puredoxyk.com. June 19, 2013Sims RE, Wu HH, Dale N.Sleep-wake sensitive mechanisms of adenosine release in the basal forebrain of rodents: an in vitro study.PLoS ONE. 2013;8(1):e53814. doi:10.1371/journal.pone.0053814Evans MDR, Kelley P, Kelley J.Identifying the best times for cognitive functioning using new methods: Matching university times to undergraduate chronotypes.Front Hum Neurosci.2017;11:188. doi:10.3389/fnhum.2017.00188Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Harris LM, Huang X, Linthicum KP, Bryen CP, Ribeiro JD.Sleep disturbances as risk factors for suicidal thoughts and behaviours: a meta-analysis of longitudinal studies.Sci Rep. 2020;10(1):13888. doi:10.1038/s41598-020-70866-6Phillips AJK, Clerx WM, O’Brien CS, et al.Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing.Sci Rep.2017;7:3216. doi:10.1038/s41598-017-03171-4Al-Abri MA, Al Lawati I, Zadjali F, Ganguly S.Sleep patterns and quality in Omani adults.Nat Sci Sleep. 2020;12:231-7. doi:10.2147/NSS.S233912Centers for Disease Control and Prevention.How much sleep do i need?Centers for Disease Control and Prevention.Tips for better sleep.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Weaver MD, Sletten TL, Foster RG, et al.Adverse impact of polyphasic sleep patterns in humans: report of the national sleep foundation sleep timing and variability consensus panel.Sleep Health. 2021;7(3):293-302. doi:10.1016/j.sleh.2021.02.009National Institutes of Health.Circadian rhythms.Yetish G, Kaplan H, Gurven M, et al.Natural sleep and its seasonal variations in three pre-industrial societies.Curr Biol.2015;25(21):2862-8. doi:10.1016/j.cub.2015.09.046Sleep Foundation Organization.Polyphasic sleep schedule.Sieden LS.Buckminster Fuller’s Universe: His Life and Work. New York: Perseus Books Group. August 11, 2000.Hirano A, Hsu PK, Zhang L, et al.DEC2 modulates orexin expression and regulates sleep.Proc Natl Acad Sci USA.2018;115(13):3434-9. doi:10.1073/pnas.1801693115Pure Doxyk.Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle (Second Edition). Boston: Puredoxyk.com. June 19, 2013Sims RE, Wu HH, Dale N.Sleep-wake sensitive mechanisms of adenosine release in the basal forebrain of rodents: an in vitro study.PLoS ONE. 2013;8(1):e53814. doi:10.1371/journal.pone.0053814Evans MDR, Kelley P, Kelley J.Identifying the best times for cognitive functioning using new methods: Matching university times to undergraduate chronotypes.Front Hum Neurosci.2017;11:188. doi:10.3389/fnhum.2017.00188Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Harris LM, Huang X, Linthicum KP, Bryen CP, Ribeiro JD.Sleep disturbances as risk factors for suicidal thoughts and behaviours: a meta-analysis of longitudinal studies.Sci Rep. 2020;10(1):13888. doi:10.1038/s41598-020-70866-6Phillips AJK, Clerx WM, O’Brien CS, et al.Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing.Sci Rep.2017;7:3216. doi:10.1038/s41598-017-03171-4Al-Abri MA, Al Lawati I, Zadjali F, Ganguly S.Sleep patterns and quality in Omani adults.Nat Sci Sleep. 2020;12:231-7. doi:10.2147/NSS.S233912Centers for Disease Control and Prevention.How much sleep do i need?Centers for Disease Control and Prevention.Tips for better sleep.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Weaver MD, Sletten TL, Foster RG, et al.Adverse impact of polyphasic sleep patterns in humans: report of the national sleep foundation sleep timing and variability consensus panel.Sleep Health. 2021;7(3):293-302. doi:10.1016/j.sleh.2021.02.009National Institutes of Health.Circadian rhythms.Yetish G, Kaplan H, Gurven M, et al.Natural sleep and its seasonal variations in three pre-industrial societies.Curr Biol.2015;25(21):2862-8. doi:10.1016/j.cub.2015.09.046Sleep Foundation Organization.Polyphasic sleep schedule.Sieden LS.Buckminster Fuller’s Universe: His Life and Work. New York: Perseus Books Group. August 11, 2000.Hirano A, Hsu PK, Zhang L, et al.DEC2 modulates orexin expression and regulates sleep.Proc Natl Acad Sci USA.2018;115(13):3434-9. doi:10.1073/pnas.1801693115Pure Doxyk.Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle (Second Edition). Boston: Puredoxyk.com. June 19, 2013Sims RE, Wu HH, Dale N.Sleep-wake sensitive mechanisms of adenosine release in the basal forebrain of rodents: an in vitro study.PLoS ONE. 2013;8(1):e53814. doi:10.1371/journal.pone.0053814Evans MDR, Kelley P, Kelley J.Identifying the best times for cognitive functioning using new methods: Matching university times to undergraduate chronotypes.Front Hum Neurosci.2017;11:188. doi:10.3389/fnhum.2017.00188Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Harris LM, Huang X, Linthicum KP, Bryen CP, Ribeiro JD.Sleep disturbances as risk factors for suicidal thoughts and behaviours: a meta-analysis of longitudinal studies.Sci Rep. 2020;10(1):13888. doi:10.1038/s41598-020-70866-6Phillips AJK, Clerx WM, O’Brien CS, et al.Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing.Sci Rep.2017;7:3216. doi:10.1038/s41598-017-03171-4Al-Abri MA, Al Lawati I, Zadjali F, Ganguly S.Sleep patterns and quality in Omani adults.Nat Sci Sleep. 2020;12:231-7. doi:10.2147/NSS.S233912Centers for Disease Control and Prevention.How much sleep do i need?Centers for Disease Control and Prevention.Tips for better sleep.
Weaver MD, Sletten TL, Foster RG, et al.Adverse impact of polyphasic sleep patterns in humans: report of the national sleep foundation sleep timing and variability consensus panel.Sleep Health. 2021;7(3):293-302. doi:10.1016/j.sleh.2021.02.009
National Institutes of Health.Circadian rhythms.
Yetish G, Kaplan H, Gurven M, et al.Natural sleep and its seasonal variations in three pre-industrial societies.Curr Biol.2015;25(21):2862-8. doi:10.1016/j.cub.2015.09.046
Sleep Foundation Organization.Polyphasic sleep schedule.
Sieden LS.Buckminster Fuller’s Universe: His Life and Work. New York: Perseus Books Group. August 11, 2000.
Hirano A, Hsu PK, Zhang L, et al.DEC2 modulates orexin expression and regulates sleep.Proc Natl Acad Sci USA.2018;115(13):3434-9. doi:10.1073/pnas.1801693115
Pure Doxyk.Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle (Second Edition). Boston: Puredoxyk.com. June 19, 2013
Sims RE, Wu HH, Dale N.Sleep-wake sensitive mechanisms of adenosine release in the basal forebrain of rodents: an in vitro study.PLoS ONE. 2013;8(1):e53814. doi:10.1371/journal.pone.0053814
Evans MDR, Kelley P, Kelley J.Identifying the best times for cognitive functioning using new methods: Matching university times to undergraduate chronotypes.Front Hum Neurosci.2017;11:188. doi:10.3389/fnhum.2017.00188
Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864
Harris LM, Huang X, Linthicum KP, Bryen CP, Ribeiro JD.Sleep disturbances as risk factors for suicidal thoughts and behaviours: a meta-analysis of longitudinal studies.Sci Rep. 2020;10(1):13888. doi:10.1038/s41598-020-70866-6
Phillips AJK, Clerx WM, O’Brien CS, et al.Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing.Sci Rep.2017;7:3216. doi:10.1038/s41598-017-03171-4
Al-Abri MA, Al Lawati I, Zadjali F, Ganguly S.Sleep patterns and quality in Omani adults.Nat Sci Sleep. 2020;12:231-7. doi:10.2147/NSS.S233912
Centers for Disease Control and Prevention.How much sleep do i need?
Centers for Disease Control and Prevention.Tips for better sleep.
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