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What do Albert Einstein, Nikola Tesla, and Leonardo da Vinci have in common with today’s ambitious students? It’s an unconventional approach to sleep! Some of history's most brilliant minds practiced what was called “polyphasic sleep.” Unlike the typical eight-hour rest, polyphasic sleep divides the night into shorter, regular naps, aiming to boost productivity through increased waking hours. But is this trade-off worth it, or is polyphasic sleep an unsustainable hack that could cost us our health? This article explores the basics of polyphasic sleep, its potential benefits, and the impacts it may have on the body and mind.
What is Polyphasic Sleep?
Polyphasic sleep involves multiple sleep intervals spaced throughout a 24-hour period, challenging the conventional eight-hour, monophasic sleep schedule most people follow. Far from a recent trend, this unique sleep pattern has roots in history, with figures like Leonardo da Vinci and Nikola Tesla following similar routines to maximize productivity and creativity. One thing to note is that polyphasic sleep doesn’t necessarily equate to sleep deprivation; the idea is simply to redistribute rest over short, structured naps.
Today, popular polyphasic schedules include:
Dymaxion Sleep Schedule (2 hours of sleep): Dubbed the most ‘extreme’ of sleep schedules, this approach involves taking 30-minute naps every six hours.
Uberman Sleep Schedule (2-3 hours of sleep): Sleep schedule wherein six 20-minute naps are spaced evenly throughout the day.
Everyman Sleep Schedule (4 hours of sleep): Includes a 3-hour core sleep period at night, supplemented by three 20-minute naps during the day.
Triphasic Sleep Schedule (4-5 hours of sleep): Involves sleeping about three 90-minute sleep periods happen after dusk, before dawn, and in the afternoon.
Physiological and Psychological Effects on Health
The main appeal of polyphasic sleep is increased awake time, which suits productivity enthusiasts with flexible schedules. However, fragmenting sleep can disrupt the body’s circadian rhythm, which governs essential functions such as hormone release, sleep quality, and immune response. The circadian rhythm, regulated by the hypothalamus, coordinates the production of hormones like melatonin and cortisol. Regular interruptions to this cycle can delay melatonin release, impairing sleep quality and increasing stress levels.
Polyphasic sleep may also limit time in REM and deep sleep, the stages essential for memory consolidation, cellular repair, and immune defense. Reduced REM and deep sleep can lead to weakened immune responses, mood instability, and an increased risk of metabolic issues, such as insulin resistance. Over time, chronic disruption of sleep patterns could reduce cognitive function, impact mood stability, and compromise long-term health, posing a notable trade-off for those attempting this lifestyle.
Should I try Polyphasic Sleep?
Polyphasic sleep may benefit individuals with highly flexible schedules or those with a strong drive to maximize productivity, such as freelancers or entrepreneurs. However, it’s unsuitable for everyone—especially those with rigid work schedules, high physical demands, or health conditions affected by irregular sleep. Individuals with sleep disorders, immune concerns, or mood instability may face heightened health risks from the stress of fragmented sleep. Whether polyphasic sleep offers a productivity boost or poses health hazards ultimately depends on further scientific research and individual experimentation.
Reference list
Circular.xyz. (2019). The benefits and risks of polyphasic sleep. [online] Available at: https://www.circular.xyz/post/the-benefits-of-polyphasic-sleep-understanding-the-risks-of-polyphasic-sleep [Accessed 24 Oct. 2024].
Cleveland Clinic. (n.d.). Should You Try Polyphasic Sleep? [online] Available at: https://health.clevelandclinic.org/polyphasic-sleep [Accessed 24 Oct. 2024].
Newsom, R. and Singh, A. (2023). Effects of Sleep Deprivation. [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/sleep-deprivation/effects-of-sleep-deprivation [Accessed 24 Oct. 2024].
Piccio, A. (2015). UCreative.com - Sleeping Patterns of the (Select) Rich and Famous [INFOGRAPHIC] | UCreative.com. [online] UCreative.com. Available at: https://www.ucreative.com/behavioral-science/sleeping-patterns-select-rich-famous-infographic/ [Accessed 24 Oct. 2024].
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