Many of us are raised with the monophasic sleep pattern (7-9 hours asleep at night and then 15-17 hours awake during the day) and continue to follow through with it for our entire lives. But as much as most of us try to deny that we sleep multiple times during the day, many of us actually end up taking naps in the middle of the day or when we come home from work (biphasic sleep patterns). These double sleeps during each day actually disrupt our typical 8 hours of sleep a night pattern and can actually help us to sometimes stay awake for a little bit longer throughout the day. And don’t we all wish that the day was a couple hours longer so that we could accomplish that much more?
Besides biphasic sleep patterns, there are also polyphasic sleep patterns, where individuals sleep multiple times throughout the day in order to maximize sleep and awake hours.
Many have argued that our ancestral relatives worked on polyphasic sleep schedules, therefore it’s just as healthy and advantageous for us to as well, however there us yet much proof for that. Here are a couple of the different sleep cycle patterns you could potentially follow to obtain more awake hours during the day.
Siesta Sleep (Biphasic)
Siesta sleeps are common in European countries where the population sleeps fewers hours at night and then take a 20-90 minute powernap in the late afternoon. This helps to improve alertness for evening activities and can restart the brain to get back into motion after a long day. Ever found yourself napping after a long day of work only to feel alert enough again for dinner? You’ve naturally adopted a biphasic sleep schedule!
Usually sleepers who follow this schedule only need about 4-5 hours of rest a night. If you follow a full REM sleep cycle (1.5 hours) and do it 3 times a day, your body is fully rested and you gain a couple of hours to work with. Make sure to only sleep in multiples of REM cycles, because if you wake yourself up too early and disturb a cycle, your body will actually feel more tired.
Other Sleep Patterns
There are other sleep patterns out there that require even less time to sleep (Everyman. Uberman, Dualcore, Dymaxion and SPAMAYL) and can be advantageous if you’re able to adapt to them. Generally speaking though, you have to allow yourself 7-10 days for your body to adjust before it can get onto the right sleep schedule. Changing up your sleep routine also changes your hormone levels and you may even feel as if you’re PMS’ing for no reason at all. So make sure to tell others around you in advance before you go changing up your sleep patterns!
[quote_center]What sleep pattern do you follow?[/quote_center]
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