4 Alternative Sleeping Cycles That You Didn't Know About

ALTERNATIVE SLEEPING CYCLES that you didn't know about Around the world there's one thing people seem to agree on - that we go to sleep at night and stay awake in the day. But science proves that other sleeping patterns are feasible, and possibly more preferable. Follow the law of contrary public opinion, and try one of these alternative sleeping cycles. The standard sleep cycle Most of us are familiar with the simplest of sleep cycles - monophasic sleep. But despite being routine, is it the most efficient? MONOPHASIC CYCLE The most common sleep cycle. Consists of one sleep at night of between 7-9 hours. PROS CONS Generally the most convenient sleep cycle. sleep 7-9h Requires a relatively large amount of total sleep. High flexibility in sleeping/waking hours. Inconvenient for professions with late shift patterns. Minimal risk of sleep deprivation. BEST SUITED TO: People working regular hours (9-5). Schedules that don't allow for napping. Four alternative sleep cycles Monophasic sleep is just one cycle among many. Studies have shown that there are other, more pragmatic ways to get some shut eye. Each of these alternate cycles are polyphasic - which means they involve multiple sleep phases each day. At Дауь Close In 2001, historian Roger Ekirch published a seminal paper that suggested humans originally slept in two phases. His book At Day's Close: Night in Times Past, shows over 500 references to polyphasic sleep throughout history, from Homer's Odyssey to modern tribes in Nigeria. O BIPHASIC CYCLE Consists of a split sleeping pattern - 5-6 hours at night and one nap at midday. PROS CONS sleeps 5-6h 1.5 h Napping improves memory and cognitive functions. For insomniacs, napping perpetuates bad habits. If taken regularly, short naps after lunch can improve cardiovascular health and reduce stress. Can provide a boost on tiring or sleep-deprived days. Can worsen sleep issues caused by jet lag, stress and illness. BEST SUITED TO: People living in areas where biphasic sleep is common, i.e. Mediterranean or Latin America. Those that have no trouble sleeping at night as a result of daytime napping. 2 EVERYMAN CYCLE Consists of a 3.5 hour spell of core sleep and three 20 minute naps spread out across the day. PROS CONS 4 sleeps: Longer waking hours than Uberman. 1of 3.5 h 3 of 20 20 Daytime napping is still required. 20 20 Naps are brief – only 20 minutes long. Minimal sleeping time (4.5 hours) each day. Enormous flexibility in napping once adapted. BEST SUITED то: People who don't feel able to handle Uberman or Dymaxion cycles. Those who want to use polyphasic sleep to increase waking hours. 3 DYMAXION CYCLE Consists of 4 x 30 minute naps throughout the day - 2 hours of sleep in total. PROS CONS sleeps Most waking hours of any cycle. 30 each Most difficult cycle to adapt to. 6h 6 hour waking periods. 30 30 30 301 Longer (30 minute) naps are less convenient for scheduling. Requires only 4 naps a day once adapted. BEST SUITED TO: People who don't require much sleep. Those with the DEC2 gene - 'short sleepers'. 4 UBERMAN CYCLE Consists of 6 to 8 equidistant naps across the day, each lasting 20 minutes. PROS CONS 6-8 sleeps 20 Once fully adapted, you can quickly fall asleep anywhere. each Difficult and impractical to adapt to. 2h Only 2 hours of sleep required each day. 20 Extremely inflexible in sleeping/waking times. All naps are only 20 minutes long. BEST SUITED TO: Those who can follow a rigid schedule. do not perform activities that require longer than 3.5 hours. Those Monophasic sleep with occasional naps is what comes naturally to most people. But don't just follow the status quo - find a sleeping pattern that works for you. We need to adapt to living and sleeping in a 24/7 world, so break out of old routines and awaken a new lifestyle. Sleep: Matters THE CLUB POWERED BY Dreams Sources for this infographic are available at dreams.co.uk/sleepmattersclub/4-sleeping-patterns-infographic