The 4 unique sleep cycles you’ve never heard of

Science says you can take a nap without feeling guilty. No, really. Getting all of your sleep in one go is the most common sleep cycle, but for some, breaking up sleep may be beneficial. A quick 15-20 minute nap on the couch could have cognitive benefits if you’re hitting your 3 p.m. slump.

There are different types of sleep cycles to consider if you have an unconventional schedule or don’t need a lot of sleep. Some cycles will result in you sleeping only two to four hours in a 24-hour period. Before you drastically change your schedule, consider the potential downsides of reducing sleep.

What is the normal sleep cycle?

The normal sleep pattern consists of one long slumber, usually at night. This is also called a monophasic sleep cycle. When you rest all at once, your body has enough time to go through the different sleep cycles. This approach allows your body to go through the full range of sleep stages, including REM – also called stage 4 or REM sleep.

Monophasic

In modern times, monophasic sleep is the standard cycle. Many experts recommend this sleep schedule because it best aligns with your body’s circadian rhythm, which is largely governed by light and darkness. This means your brain signals you to wake up when the sun comes up and starts releasing melatonin and making you sleepy when it gets dark. Sleeping long stretches of sleep also makes it easier for many people to get the recommended seven to nine hours of sleep per day as an adult.

Your body goes through four stages of sleep each night. Annie Miller, licensed psychotherapist and sleep expert, told CNET, “NREM sleep involves three stages, with Stage 3 (formerly known as Stage 4) being the deep recovery phase. Stage 3 of sleep is critical for physical recovery, muscle growth, and cognitive functions such as consolidating memories. This stage usually begins about 90 minutes into the sleep cycle, although this timing can vary.” She continued, “Monophasic sleep, which involves a single, uninterrupted period of sleep, increases the likelihood of experiencing enough deep sleep so your body can go through all the stages of sleep.”

What are alternate sleep cycles?

Getting all your sleep at once is a relatively modern convention. If you always need a 3 p.m. nap or prefer to sleep in three-hour increments throughout the day, you may be resorting to a sleep cycle with a historical history. Restricting your sleep isn’t for everyone. Miller added, “While these alternative sleep cycles fit certain lifestyles, insufficient overall sleep can lead to negative consequences for some.”

Two-phase

Biphasic sleep (sometimes called bimodal sleep) refers to a sleep schedule that is split into two parts. This may mean sleeping at night and taking a short nap or 60- to 90-minute siesta in the middle of the day, or splitting nighttime sleep into two parts. Miller explained, “This may mean having a longer sleep period at night followed by a shorter nap during the day, or splitting sleep into two larger segments within a 24-hour period.”

The first sleep, second sleep schedule was common before modern lighting and machines. People would often sleep once for a few hours, starting at about 9 p.m., and then wake up at midnight for a few hours before sleeping again for a longer period of time.

The benefits of biphasic sleep include cognitive health. If you often experience fatigue and mental confusion in the middle of the day, even a short nap can improve cognitive function for the rest of the day. Dividing sleep into two phases may also better accommodate complicated schedules or morning people who wake up before sunrise. For people who work unconventional hours or observe specific prayer times, biphasic sleep can make a lot of sense. Miller added, “However, the effectiveness of this sleep pattern may vary depending on personal needs and lifestyle.”

Anyone

If you can get by on less sleep than average, the Everyman Cycle might work for you. This method requires three full hours of sleep at night and three 20-minute naps during the day. You’ll get a total of four hours of sleep per day. While this is efficient, the Cleveland Clinic warns that consistently getting less than seven to eight hours of sleep can lead to sleep deprivation.

Some people can get by on fewer hours of sleep. Miller told CNET that the Everman cycle might work for a group of people called “short sleepers.” She explained, “Short sleepers naturally do well on less than six hours of sleep per night. Short sleepers are rare and usually have a genetic predisposition that allows them to maintain cognitive and physical health despite reduced sleep.”

The Everyman rhythm can also be a good short-term option for people who work long hours or have a new baby. Supplementing a short night’s sleep with several naps will keep you more alert and rested until you can return to a more regular routine. However, daytime sleep can negatively impact the ability to fall asleep at night for some.

Dymaxion

This sleep cycle gives you just two hours of sleep per day. Developed by architect and inventor Richard Buckminster Fuller, this cycle reflects Fuller’s working method, which was to achieve “maximum performance from minimum energy expenditure.” The Dymaxion sleep cycle involves 30 minutes of sleep every six hours.

This type of sleep may be associated with long travel schedules or other extreme situations, but is well below the recommended amount of sleep for adults.

Superman

The Uberman Cycle was inspired by the Dymaxion model and results in the same amount of sleep, just on a slightly different schedule. This sleep schedule includes six 20-minute naps per day, or one nap every four hours. The inventor, Marie Straver, said she suffered from insomnia in college and this sleep schedule helped her get enough rest to be productive throughout the day.

The Uberman schedule may be good for people with insomnia or those who need a short-term solution, but it may not give you enough REM or deep sleep. “Success is anecdotal and if you have insomnia, this is not an effective treatment. Sleeping during the day can lead to further insomnia by affecting your ability to fall asleep at night,” Miller explained.

Disadvantages of biphasic and polyphasic sleep cycles

A 2022 literature review published in the Journal of Sleep Health found no demonstrable benefits of polyphasic sleep cycles. The researchers concluded that current evidence suggests there may be serious risks. The sleep deprivation caused by polyphasic schedules could lead to a range of negative consequences related to mental and physical health, as well as cognitive performance.

“Although chronic sleep deprivation can have negative effects, there are some nuanced considerations. For example, increased sleep drive due to partial sleep deprivation may reduce insomnia and promote restorative deep sleep,” cautioned Miller. “In addition, controlled sleep deprivation has been studied as a treatment for depression in certain clinical settings. However, long-term, sustained sleep deprivation is likely harmful for most people and impairs overall health and daily functioning.”

These consequences are particularly related to lack of sleep. If you choose a biphasic or polyphasic sleep schedule that keeps you close to the minimum recommended sleep duration for adults, you may not experience negative consequences.