Monophasic sleep seems to be the most popular type of sleep. But there are actually a few more ways you could distribute your rest time and make it fit your schedule and your body clock. For example, a siesta is very common in some countries, like Spain and Mexico. And that kind of sleep schedule is biphasic, because there are 2 sleep periods — a long one at night and a short one during the day.
We at smartzune.com got curious about ways to make more time in the day by adjusting our sleep schedule. At the end of the article, we’ll also share a trick that might help you fall asleep faster!
1. Biphasic cycle
Biphasic sleep is the easiest sleep cycle to adapt to. In total, you will get from 6 to 6.5 hours of sleep per day, distributed between 2 periods. One option is to have a 6-hour sleep during the night and a 20-minute nap in the middle of the day. Another option would be to sleep only 5 hours during the night, but to take a longer nap later, from 1 to 1.5 hours.
There are many benefits to adapting to this sleep cycle. It’s pretty common to feel drowsy midday, and biphasic sleep allows you to take a nap somewhere around that time. Taking naps, in turn, can improve your memory, lift your mood, relieve stress, make you feel more alert, and it’s also good for your heart. In general, this sleep schedule creates more free time in the day for you to be productive.
However, the research is mixed as to the pros and cons of this sleep cycle. Moreover, the need to take a nap during the day could also be a sign of a sleep disorder. So before changing your sleep habits, it’s important to consult with a doctor.
2. Uberman cycle
The Uberman cycle is a very extreme sleep schedule. It consists of 6 20-minute naps, with 3 hours and 40 minutes of wake periods in between. It’s very difficult to adapt to. Having a sleep cycle like this could be hard to maintain if you have a full-time job. It would also get in the way of socializing, since you’d need to keep up with your naps.On the plus side, it creates a lot of free time for you. It might work better for people who naturally don`t require a lot of sleep. However, 2 hours of sleep per day is below the recommended sleep minimum.