- Does this method really work?
- How to make polyphasic sleep?
- What benefits can be expected?
- Is polyphasic sleep bad for you?
Polyphasic sleep is an alternative sleep pattern in which sleep time is divided by several naps of about 20 minutes throughout the day, reducing the rest time to 2 hours a day, without causing damage to health.
Fatigue caused by 8 hours of work including round trips can compromise well-being, interpersonal relationships or even leisure activities due to lack of time. Polyphasic sleep is considered by some people to be an alternative to monophasic sleep, in which sleep occurs during the night and at once, making it possible to satisfy the need for sleep and ensure productivity during the day.
Does this method really work?
Monophasic sleep, normally practiced by all people, goes through several phases, starting with light sleep, followed by deep sleep and finally REM sleep, which is responsible for learning and consolidating memories. This cycle is repeated throughout the night, each of which may take about 90 to 110 minutes.
In people who adopt polyphasic sleep, these sleep phases appear to be shortened, as a survival strategy of the brain itself, being possible to go through the REM phase even during naps that last only 20 minutes.
It is believed that with only 2 hours a day, all sleep patterns are satisfied, and even better performance can be achieved in relation to single-phase sleep, making it possible to wake up from a nap from a completely renewed polyphasic sleep, as if you had slept one night. entire.
How to make polyphasic sleep?
Polyphasic sleep consists of dividing the amount of sleep time into several naps, which can be done in different ways:
- Uberman : This is the most rigid and also the best known method, in which sleep is divided into 6 equidistant naps of 20 minutes each. Although the intervals between naps should be the same, this method works best if it is not done at strict times, but when you feel the need to sleep. The nap should not exceed 20 minutes in duration, so there is no risk of falling asleep and it is more difficult to wake up. However, it is very difficult to maintain the lifestyle of most people Everyman : In this method, the person sleeps a longer sleep block, of about 3 hours, and during the remaining hours he takes 3 naps of 20 minutes each, equidistant from each other. This can be an initial method of adaptation for Uberman, or even an easier method to fit into the current lifestyle. Dymaxion : In this method, sleep is divided into blocks of naps of 30 minutes every 6 hours.
What benefits can be expected?
It is believed that one of the advantages of polyphasic sleep is to enter the so-called REM phase of sleep faster, which is a fundamental phase to reestablish cognitive functions and consolidate memories.
In addition, people who practice this type of sleep may also have more time to do other activities and minimize the stress caused by time pressure and meeting deadlines.
Some studies also report a better performance in relation to monophasic sleep, in which it is possible to wake up from a nap from a completely renewed polyphasic sleep, as if you had slept all night.
Is polyphasic sleep bad for you?
It is unclear what the risks of this method are, and although some studies have shown that polyphasic sleep does not cause health damage, some recent findings suggest that it may not be advisable to stay in this sleep pattern for long.
To take advantage of polyphasic sleep, it takes an adaptation time of around 2 to 3 weeks, so that the symptoms of lack of sleep are overcome and it is also necessary that the current lifestyle is compatible with the requirements of this method.
In addition, sleeping little ages the brain, alters the body's circadian rhythm and causes more adrenaline and cortisol to be produced, which are hormones that help maintain wakefulness and can therefore increase stress and anxiety and weaken the system. immune.
