MONOPHASIC SLEEP CYCLE: The Monophasic cycle consists of various stages of sleep with REM (rapid eye movement) being the most important. A person using a monophasic cycle might go to bed at night (around 11PM), sleep for 7 – 10 hours and then wake up in the morning. Of course if one worked a night shift, timing would be swapped. Generally, it takes the body about 45 – 75 minutes to get into REM sleep, which is the cycle responsible for various brain and bodily functions that are beneficial to health.
POLYPHASIC CLEEP CYCLE: Polyphasic cycles utilize multiple naps.
BYPHASIC SLEEP CYCLE: (SIESTA) The Byphasic cycle, also called the Siesta, is the most common of polyphasic cycles as it can be viewed as the most practical for people. This cycle consists of one 5 – 6 hour sleep and one 20, 60 or 90 minute nap per day. Total sleep time is around 5.3 – 10 hours per day. In regards to health, compared to the monophasic cycle, there is now enough scientific research to show that this cycle is not only better for your health but can also lead to better moods, a decrease in stress, an increase in your ability to be alert as well as overall productivity. Some research even states this cycle can make you smarter!
EVERYMAN OR PUREDOXYK CYCLE: The Everyman cycle, first named by Puredoxyk, is a sleep schedule consisting of one 3.5 hour core sleep and 3 x 20 minute naps spread out over the day. The cycle is designed to counteract the natural drops in our alertness as dictated by our Circadian and Ultradian rhythms. A sample schedule commonly used with this cycle is sleeping 9 – 12:30am, a 4:10am nap, an 8:10am nap, and a 2:40pm nap. Avoid having a morning core sleep (3am – 6:30am) as during these times it is unlikely you will get quality slow wave sleep because your temporary circadian REM pressure is high.
DYMAXION CYCLE: The Dymaxion cycle is said to be the most difficult as it can only be successfully used by certain people. Those with the DEC2 gene, also called ‘short sleepers,’ generally only require about 4 hours of monophasic sleep, which makes this cycle possible for them. This isn’t to say others can’t use it, it is simply unlikely it will work. There is not enough time spent in REM for most people so the cycle is tough to adapt to. The cycle consists of 4 x 30 minute sleeps throughout the day which totals only 2 hours of sleep! Some have adjusted the cycle to reflect a pattern of one 1.5 hour sleep with 2 x 30 minute naps and one 20 minute nap.
UBERMAN CYCLE: The Uberman cycle, again name by Puredoxyk, is a sleep schedule consisting entirely of 20 minute naps totalling 2 hours of sleep per day. Each nap is spaced equidistantly throughout the day. The classic method is to take 6 x 20 minute equidistant naps per day. Alternatively, people can take 8 x 20 minute naps, also spaced equidistantly throughout the day, as the extra 40 minutes each day can make a big difference.
Recently I’ve had people asking me, how they can be more productive at studying. I look at studying practically and have a down to earth approach. I hope the following will inspire you.
Adapted From: Why Don’t You Try This