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polyphasic sleep

polyphasic sleeping an overview of sleep and sleeping patterns we spend about a third of our lifetime sleeping, but still most of use do not know much about sleeping. even with for about 8 hrs per night, we do not end up rested in the morning, but suffer from insomnia, sleep apnoe and fatigue. to know more about the problems with sleep, let's look at an average person's sleep in more detail 7.5 h of sleep Age ~ 20 yrs. 7.1 h of sleep Age ~ 40 yrs. light sleep REM (rapid-eye-movement) dreams occur in this sleep stage sws (slow-wave-sleep) three times as valuable as REM sleep in terms of restoration the different phases of sleep are not distributed equally during the night. deep sleep (SWS) occur at the beginning of the night, while the REM sleep phases dominate in the morning hours REM SWS evening night morning regeneration takes place during SWS and REM phases, so polyphasic sleepers try to cut down on light sleep by splitting the night's sleeping into smaller chunks distributed during night and day awake asleep awake asleep noon monophasic sleep the usual sleeping consist of just one long phase of sleep during the night, where usually four to five REM phases are en- 16 h 8 h 8 h core T0 pm countered sample sleep schedule midnight biphasic sleep (siesta) this most common polyphasic sleep pattern consist of a shorter core sleep at night and a nap at noon between one and 1.5 hrs, popular in Mediterranean countries 17 h 7 h core |l pm 1.5 h nap I pm everyman 19.5 h 4.5 h reducing the total sleep time to 4.5 hrs, the everyman sleep schedule consist of one core with two to three REM phases and of 20-30 minutes during the day 3.5 h core 9pm 4am, 8am, 2pm three naps 20 min naps triphasic sleep |4.5 h 19.5 h consisting of three evenly distributted naps of 90 minutes and approximately two REM- phases each, the triphasic sleep schedule aims at matching the body's circadian rhythm 1,5 h naps 1.30 pm, 10pm, 5.30 am uberman 22 h 2 with six naps of only 20 minutes each, spread evenly accross the day, the uberman sleep schedule reduces total sleep time to only two hours per day 20 min naps 4am, 8am, 12pm 4pm, 8pm, 12am regardless of the sleeping pattern, sleep quality and alertness during the day can be improved using easy measures stick to a sleep schedule going to sleep at the same time every day helps your body adjust to the new sleeping pattern more easily, you will fall asleep faster and get better sleep use correct lightning use bright and blue-colored light sources to tell your body that it is daytime, use amber light sources to signal your hormone system that it is time to sleep go to bed early, get up early „early to bed, early to rise, makes a man healthy and wise“, your body wants to sleep after dusk and gets energy for the day during dawn exercise regularly exercise two to three hours before going to bed to improve your deep sleep and still have your nervous system adjust back to normal after the workout eat healthy eat two to three hours before going to sleep to digest your food before getting quality deep sleep, a nap after lunch may give you REM sleep though no caffeine stimulants like caffeine in coffee and tee or alcohol mess with your body's sleep system and will prevent you from getting quality REM and SWS sleep Information sources | 6 am ニー 6 pm

polyphasic sleep

shared by tpischke on Nov 12
an overview of sleep and sleeping patterns, used by polyphasic sleepers to reduce the total amount of hours slept while staying. tips on better sleep and health.




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