Science has shown that taking an afternoon nap can be guilt-free and beneficial for cognitive function. While the most common sleep cycle involves getting all of your rest in a single stretch, there are alternative sleep cycles to consider. The standard monophasic sleep cycle involves one long slumber at night, allowing your body to go through various sleep stages, including REM. This aligns with your body’s circadian rhythm and allows for sufficient deep sleep, which is important for bodily repair and cognitive function.
Alternative sleep cycles such as biphasic, Everyman, Dymaxion, and Uberman offer different ways to distribute your rest throughout the day. Biphasic sleep involves two sleep periods, either at night and during the day or two substantial segments within a 24-hour period. Everyman cycle consists of 3 hours of nighttime sleep and three 20-minute naps throughout the day, while Dymaxion and Uberman cycles offer only 2 hours of sleep per day through short nap intervals. These alternative cycles may be suitable for those with unconventional schedules or who naturally require less sleep.
While these alternative sleep cycles may work for some individuals, there are potential drawbacks to consider. A literature review found no provable benefits to polyphasic sleep cycles and noted risks related to mental health, physical health, and cognitive performance from sleep deprivation. Consistent, ongoing sleep deprivation can have adverse effects on overall health and daily functioning, so it is important to consider the potential negative outcomes of cutting down on sleep before drastically changing your schedule. It is important to prioritize getting enough rest to support your well-being.
Some people, known as short sleepers, naturally function well on less than 6 hours of sleep per night. For these individuals, the Everyman cycle of 3 hours of nighttime sleep and multiple naps throughout the day may be sufficient. However, it is crucial to ensure that you are not consistently falling short of the recommended 7 to 9 hours of sleep per day for adults. The effectiveness of alternative sleep cycles can vary depending on individual needs and lifestyle, so it is essential to listen to your body and make adjustments as needed to support your overall health and well-being.
It is important to be mindful of the potential negative consequences of sleep deprivation, especially when following alternative sleep cycles that may result in reduced total sleep time. While controlled sleep deprivation has been explored as a treatment for certain conditions, consistent, ongoing sleep deprivation can be detrimental to overall health. It is essential to prioritize getting enough rest to support cognitive function, physical health, and overall well-being. By understanding the different types of sleep cycles and their potential effects, you can make informed decisions about your sleep patterns and make adjustments as needed to promote better sleep and overall health.
