Polyphasic sleep and beyond: exploring alternative sleep schedules

We’re often told to aim for 7-9 hours of rest per night. But are there better ways to sleep?

In our ever-growing quest for a healthier, happier lifestyle, people are often on the hunt for ways to make better use of time, even if it means questioning one of the most important pillars of human health: sleep.

The National Sleep Foundation recommends we aim for between seven and nine hours of quality sleep per night, following a schedule that allows us to go to bed and wake up at roughly the same time every day.

However, alternative sleep schedules like polyphasic sleep bring this standard into question, having garnered attention for their potential benefits in terms of productivity.

But how accurate are these claims, and can another way of sleeping really provide you with the rest you need?

What is polyphasic sleep?

The polyphasic method breaks down sleep into short periods throughout the day, instead of sleeping throughout the night. The idea behind the movement is to maximise your waking hours, with famous figures like Nikola Tesla and Leonardo da Vinci supposedly following such patterns.

There are several different sleep patterns under the polyphasic umbrella – including Uberman, Dymaxion, and Everyman – each with its own recommended lengths of sleep. While some followers of polyphasic sleep claim to have improved mental clarity and creativity, these benefits are largely anecdotal and not backed by substantial scientific research.

Other alternative sleep schedules

Polyphasic sleep isn’t alone in challenging traditional sleep patterns. Biphasic sleep promotes a longer core sleep with a short nap, while segmented sleep suggests splitting your rest into two distinct sleep periods. While these models aren’t as extreme as polyphasic sleep, they still deviate from what sleep experts tell us about getting the rest we need.

The science behind sleep

There is, of course, an allure to alternative sleep schedules. We’d all like more hours in the day to get things done, but science strongly supports seven to nine hours of continuous sleep for adults.

Countless studies have shown that uninterrupted sleep allows for complete cycles of REM and deep sleep, essential for cognitive functions, memory consolidation, and physical health. Regular sleep schedules also help regulate the body’s internal clock, leading to better overall sleep quality and health outcomes.

The problem with alternative sleep schedules

Alternative sleep schedules like polyphasic sleep naturally put you at risk of sleep deprivation, as the total amount of time you spend asleep is less than recommended. The Sleep Foundation states that sleep deprivation can greatly harm your cognitive abilities, leading to poor attention span, memory problems, low mood regulation, impaired judgement, and more.

But the challenges of alternative sleep schedules aren’t just health related. Modern life is designed around the assumption that we are active during the day and restful at night, so changing these habits can be extremely disruptive when it comes to work, family, and social commitments.

Support your health with sleep

While exploring alternative sleep options can be intriguing, the seven to nine hours of sleep recommended by sleep experts remains the best option for your long term and short term health. It aligns with our natural circadian rhythms and ensures adequate time for all stages of sleep, which are essential for our physical and mental restoration.

Make good sleep a priority in your life by setting yourself a sleep schedule you can stick to in the long run, giving yourself an hour in the evening to unwind before heading to bed and enjoying the restful night’s sleep you deserve.

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