Biphasic sleep. Polyphasic sleep - a story of successful experience

Polyphasic sleep is one of the sleep patterns that involves not the traditional eight hours of sleep all night (monophasic sleep), but several planned and clearly defined periods of sleep throughout the entire 24 hours. As a result, you sleep much more often (several times a day), but for less time. Proponents of a polyphasic sleep pattern are pleased that they free up several hours of free time per day, which they previously inevitably spent on sleep. However, it is worth noting that this sleep mode is not suitable for everyone. Sometimes military personnel and some athletes resort to polyphasic sleep.

Steps

Part 1

Graphs with the main night sleep segment

Choose the sleep mode that suits you best. During preparation, you need to understand which mode suits you best based on your goal, class or work schedule, and general condition body. There are four main modes of polyphasic sleep:

• Biphasic sleep, Everyman mode, Dymaxion mode and Uberman mode.
• Two of them are designed for sleeping both at night and during the day. These include biphasic sleep and Everyman mode.
• The simplest and safe way switch to a polyphasic sleep mode - start by reducing sleep at night using one of these modes.

1. Let's consider biphasic sleep mode. The essence of this mode is that sleep time is divided into two segments. Typically, the longer segment occurs at night, and the shorter segment (lasting 20-30 minutes or 90 minutes) occurs in the first half of the day. In many cultures, this sleep pattern is widely used because it not only saves time on sleep, but is also a neutral option in terms of health.

   • The shorter the daytime sleep segment (drowsiness, which allows you to recuperate), the longer the nighttime segment (during which all phases of sleep, including the REM sleep).
   • Biphasic sleep has several advantages over other polyphasic sleep patterns because it follows circadian rhythms and hormonal releases that help regulate sleep. Thanks to them, our body has adapted to sleep more at night than during the day.
   • Biphasic sleep is described in history as the “first” and “second” sleep. In a time before people knew how to use electricity, people slept for several hours just after dark, then stayed awake for several hours, and then went back to sleep and woke up at dawn with the first rays of the sun.
   • However, biphasic sleep is hardly suitable for those who want to free up as much time as possible for wakefulness, because in terms of sleep duration this mode is not very different from the usual monophasic sleep mode.

2. A convenient advantage is the ability to create own schedule biphasic sleep. Your sleep schedule will depend on your school and work schedule, as well as the overall health of your body. This way, you can get the most out of this mode and adapt it to suit you.

   • So, break your sleep time into two segments. Each sleep segment should be long enough to allow enough time for rapid eye movement (REM) sleep. Typically, a person needs about 5-6 periods of REM sleep during the day.
   • One normal cycle sleep (including REM sleep) takes about 90 minutes. Create a schedule in which each sleep segment includes 90-minute cycles.
   • For example, your main sleep segment would last from 1 am to 4:30 am, and your second sleep segment could last 1.5 hours (12 pm to 1:30 pm) or 3 hours (12 pm to 3 pm). It all depends on your schedule and capabilities.
   • Once you are more or less accustomed to your new schedule, try to gradually reduce your sleep time until the sleep is short enough, but you still feel good and alert.
   • There should be a break between sleep segments (at least 3 hours).
   • It is important not to oversleep or fall asleep ahead of time. Try following your sleep schedule for at least a week before making any changes.

3. Let's take a look at the Everyman mode. This regimen consists of a main sleep segment (about three hours) and three additional segments of 20 minutes each. If you still want to switch to a polyphasic sleep mode, which will save even more time for wakefulness, this option will most likely suit you. This mode is easier to transition to because it still has the main three-hour segment.

   Start gradually transitioning to your schedule. Try to stick to it for at least a week. You will most likely have problems at first because adjusting to polyphasic sleep patterns is not that easy. Once you have adjusted and become somewhat accustomed to your new schedule, you can break your 5 hours of sleep into 3 segments.

   • In this case, the main sleep segment can last about 4 hours, and the additional two segments can last 30 minutes each. If you work from 9:00 to 17:00, distribute these segments so that they fall during lunch and when you return from work.
   • Try to stick to your chosen regimen for at least a week. Don't change your routine until you get used to it.
   • After one to two weeks, you can adjust your sleep schedule by reducing the duration of your main sleep segment and adding another segment.
   • Eventually, if you continue to adjust your sleep pattern, you will achieve the following result: a main segment of sleep (3.5 hours) + three more segments of 20 minutes each.
   • Distribute your sleep and wake time so that it matches your study/work schedule as much as possible.

4. Stick to a sleep schedule. Try to strictly follow it, do not wake up or go to bed early. At first it will not be easy, because the body will begin to adapt to the new regime.

   • Don't worry if you can't stick to your routine at first. Some people have a harder time falling asleep, especially when every minute of sleep matters.
   • If you choose Everyman mode, be sure to stick to your schedule. Plan ahead when you need to get ready for bed.
   • Plan in advance what you will do in free time. It is unlikely that those around you also adhere to a polyphasic sleep pattern. Prepare in advance and make a to-do list. Focus on what you always wanted to do, but every time you didn't have enough time to do it. This will help you adapt to your new sleep pattern.

5. Adjust your schedule to best suit you. A very popular schedule is to divide sleep time into 4 segments, as described above (the main sleep segment and three additional ones). If necessary, you can adjust this schedule by rearranging the sleep segments to a different time.

   • This sleep pattern can be maintained on other schedules.
   • According to one graph, night sleep is reduced to 1.5 hours (instead of four), and there are 5 additional twenty-minute segments. Between them there must be equal intervals time.

   Part 2

   Schedules without the main nighttime sleep segment

   1. So, if you're willing to take the risk of reducing your sleep hours even further, consider upgrading to Uberman or Dymaxion modes. Both methods involve abandoning the main segment of sleep (nighttime). If you've already adapted enough to your previous sleep schedule and want to try something even more extreme, you can switch to one of these modes. Keep in mind that according to these charts, sleep time is only 2 hours per night.

      • A significant disadvantage of these modes is the difficulty of maintaining a sleep schedule, since you need to adhere to the schedule very strictly.
      • Before switching to these schedules, consider whether you can maintain a sleep schedule every day (depending on school, work and family plans).
      • As mentioned above, these sleep patterns require about 2 hours of sleep per night.

   2. Make a schedule according to the Uberman regime. It includes six sleep segments of 20 minutes each. There should be equal time intervals between these segments. You should strictly adhere to the schedule.

      • For example, you can arrange your sleep segments as follows: 1:00, 5:00, 9:00, 13:00, 17:00 and 21:00.
      • It is very important to sleep exactly 20 minutes and exactly according to the established schedule.
      • Uberman mode involves 20 minutes of sleep every 4 hours.
      • If you find it very difficult to stay awake, try to concentrate on your plans and the to-do list that you made in advance.

   3. Now let's look at the Dymaxion mode. It's very similar to Uberman, but it's even harder to follow. The reason is that there are fewer sleep segments, but they last longer.

   Part 3

   How to prepare for polyphasic sleep patterns

   Learn nap . The essence of a polyphasic sleep pattern is the division of all sleep time into several segments. As a result, such sleep takes less time than normal monophasic sleep. If you're going to try this sleep schedule, it's important to stick to your schedule.

   • Get into the habit of getting up earlier than usual, and during the day, don't be afraid to give in to the temptation to take a short nap after lunch.
   • Try to turn off your computer and gadgets at least 15 minutes before bed so that the bright light of the monitor does not bother you.
   • Go to bed at the same time so that your body adapts to the new routine faster.
   • When you lie down to take a nap, your heart rate slows down. Mentally count 60 heartbeats, then try to hear another 60. After your heart rate has slowed down, try to clear your mind of various thoughts.
   • Set an alarm for a specific time. When it rings, don’t say to yourself, “5 more minutes.” Get up as soon as the alarm goes off.

   1. Reduce your sleep time at night. You shouldn't do this abruptly. Just gradually reduce the amount of sleep you get at night.

      • First, set your alarm 3 hours earlier. Instead of sleeping 8 hours a night, sleep about 5 hours.
      • Stick to this schedule for three days.

   2. Set an alarm and stick to that sleep schedule. At first you will be a little uncomfortable, you will feel unusual. But over time, if you stick to the rules and wake up on time, the body will adapt to the new regime.

      • Place your alarm clock further away from your bed so you have to get up when you want to turn it off.
      • As soon as you get up, immediately turn on the light in the room.
      • If you have a lamp that simulates natural light, turn it on to help you wake up faster after each sleep segment.

   3. Think about your schedule. Before dividing your sleep into segments, think about work, school, family, and sports activities. Distribute everything in such a way that it is as convenient for you as possible. Remember that the schedule must be adhered to very strictly!

A modern adult is interested not just in sleep patterns, but in sleep patterns. effective sleep. Unfortunately, many people think - how to reduce sleep time in order to get an increase in wakefulness? And in fact, if you reduce sleep every day by just 1 hour, you will have as many as 23 more days in the year. A very tempting offer - which is why sleep is the most common creditor of time.

The negative effect of accumulated sleep deficit is quite comparable to the harmful scourges of the modern lifestyle: smoking, sedentary lifestyle, poor diet. Sleep deficiency causes metabolic changes similar to the effects of aging. That is why it is important to know: what sleep mode is correct and whether you are actually correct mode sleep.

The vast majority of studies conducted in specially created sleep centers have found that a person needs to sleep 8 hours a day. Plus/minus 1 hour, considering individual characteristics body. At normal conditions a person goes through 5 full cycles during sleep, each 90-100 minutes long: if 100 minutes are multiplied by 5 cycles and divided by 60 minutes, the optimal sleep time is about 8 hours.

What time do you need to go to bed to get enough sleep? The optimal time for sleep is the period of the day from 11 pm to 7 am. This routine was developed by nature itself:

• at 22:00 the human body begins to prepare for rest;
• from 23-00 to 1-00 the metabolic process in the body slows down, body temperature decreases, and pulse rate increases;
• from 2 to 3 a.m. the body does not produce hormones, all chemical reactions slowed down;
• at 4 am a new circadian rhythm begins. The stress hormone cortisol is released into the blood, which triggers awakening processes;
• from 5 to 6 am the body awakens, metabolism accelerates, the level of sugars and amino acids increases;
• 7 am is the ideal time to wake up - the body is thirsty physical activity, the digestive system functions well.

Of course, exceptions to this regime are possible. Until now, in villages you can find such an established way of life, when people go to bed early around 20-00 - 21-00 hours, and get up at 5 in the morning “with roosters” to feed the cattle and do other tasks. necessary work. And with this daily routine they feel great. This is a healthier sleep and rest regime, formed by biological rhythms, than violence against the body when a person goes to bed at 2-3 am and gets up at 10-11 am.

Non-standard mode: biphasic sleep

Another type of sleep that has formed at the biological level is a biphasic sleep-wake pattern. Since in the Middle Ages and earlier people spent up to 14 hours a day in the dark, especially in winter, the body developed the so-called biphasic sleep as a protective reaction. Many people still have a subconscious craving for biphasic sleep. These are people who, immediately after finishing the working day, regardless of whether they were engaged in physical or mental labor, feel irresistible drowsiness and go home, where they sleep for 3-4 hours. After that, they wake up and stay awake for about the same amount of time, doing housework, spending time reading, using the computer, and watching TV. And then they fall asleep again and sleep for the remaining required amount of time.

The remnants of biphasic sleep, which has developed over centuries, can be traced through Christian worship. In which, after the evening service, there was always a pause for rest and then at midnight a special night service, the Midnight Office, was read. This order of service is still observed in monasteries.

It should be noted that after the first part of sleep, people wake up immediately after REM sleep, when memory and attention are cleared, active and functional.

Routine that includes naps

In many cultures state level is given great attention in a healthy sleep pattern daytime sleep. Pros of napping:

• improving memory and other cognitive functions;
• daytime sleep helps to transfer accumulated information from short term memory into long-term;
• daytime respite stimulates creativity and increases learning ability;
• helps to resist stress;
• improves mood.

How to restore sleep patterns

Normal good sleep is one of the components healthy image human life. Disturbance in sleep patterns even when a short time fraught nervous pathologies, exacerbation chronic diseases. The consequences of a disturbed sleep pattern are headaches, irritability, fatigue, drowsiness, deterioration of memory and concentration. How to restore sleep patterns and return to normal life.

If, for some reason, the daily routine has gone wrong, falling asleep has become more difficult, normalization of sleep is required. Usually in such a situation, in order to normalize sleep, it is necessary to gradually shift sleep time to normal. You need to go to bed each time 30 minutes closer to your desired time of falling asleep. If you can’t sleep, you can use some means to normalize sleep. You can also force yourself to fall asleep if your sleep is disrupted due to jet lag.

How to normalize sleep if it is disturbed as a result of some temporary important night work or session. How to force yourself to go to bed with a broken routine? Improving sleep needs to be rebuilt gradually. You can introduce a special ritual for sleep that will help you get into a routine, you can use psychopractices that will help you rearrange your irregular schedule. Aromatherapy, the sounds of a babbling stream, and soft soothing music will help you start getting enough sleep. All these recommendations are effective only in the absence of diseases leading to insomnia.

List of used literature:

• Zepelin H. Normal age related changes in sleep // Sleep Disorders: Basic and Clinical Research / ed. by M. Chase, E. D. Weitzman. - New York: SP Medical, 1983. - P. 431-434.
• Morrissey M., Duntley S., Anch A., Nonneman R. Active sleep and its role in the prevention of apoptosis in the developing brain. // Med Hypotheses: journal. - 2004. - Vol. 62, no. 6. - P. 876-9. - PMID 15142640.
• Marks G., Shaffery J., Oksenberg A., Speciale S., Roffwarg H. A functional role for REM sleep in brain maturation. // Behav Brain Res: journal. - 1995. - Vol. 69, no. 1-2. - P. 1-11. - PMID 7546299.

On average, a person spends 25 years of his life sleeping. For some, this thought haunts them because they don’t want to waste time, because they have a lot of important or interesting things to do. Interestingly, there have been people in history who slept a total of two hours a night. This mode allows you to save 20 out of 25 years! Today, some have managed to learn this method, it is called polyphasic. From the article you will learn about this method.

What is polyphasic sleep?

This is a technique when a person refuses a full night's rest. Instead, he falls asleep several times a day for short periods of time. So it may take him only two to four hours to rest. It is worth noting that there are no official studies, so everyone decides for themselves whether to use this time-saving method or not.

Those people who practice such rest have divided polyphasic dreams into several implementation techniques.

So, there are modes: Siesta, Everyman, Tesla, Uberman, Dymaxion. But a person can create his own personal schedule or choose one from those that already exist. In the second type, polyphasic sleep (Everyman technique) is practiced more often than others. In this case, in the dark, you can sleep for 1.5-3 hours, and during the rest of the time, after the same period of time, doze for 20 minutes three times.

Where to begin

The first thing you need to do is clearly calculate the time when you will go to bed and get up. Next, it is important to cultivate the following habits:

• get up as soon as the alarm clock rings;
• give up tea, coffee, cola and other drinks containing caffeine;
• do not drink alcohol.

Before you start practicing polyphasic dreams, you need to last time get a good night's sleep and during the day take breaks to sleep for 20 minutes after an equal amount of time (calculate in advance). You cannot skip them, otherwise you will be able to recover only after regular sleep.

This regime will have to be observed very strictly for about five days. You should not drive during this time.

First sensations

Almost everyone can accustom themselves to such a regime, but only some will not be able to do it. But in any case, you will have to go through a time when the body goes through a period of adaptation. You will feel irritable and drowsy. The desire to doze off after an alarm clock must be overcome. A person can feel the benefits of such sleep only after adaptation.

Polyphasic dreams are good opportunity do a lot of things. But to learn to live like this, you first need strong motivation. The days will begin to feel much longer than usual, so avoid passive activities, especially at night. Reading or watching movies is not recommended.

Good planning is a great help. For example, before your next sleep break, clearly decide what you will do in the next four hours after waking up.

It is optimal if you sleep for 20 minutes. At first it will be difficult to fall asleep right away, but soon you will begin to switch off. When it's time to sleep, turn off your thoughts, for example, count your heartbeats. Never stay asleep after the call.

The benefits of sleeping in this mode

Polyphasic dreams help set life priorities. While doing unimportant things, a person feels sleepy. Therefore, you inevitably begin to do only what is really important. You can make a list of activities that can be done in this free time. There will also be an opportunity to learn a new and exciting craft. It is interesting that in the past they slept two hours a day creative people or geniuses, since they were very passionate about their studies.

The advantage of polyphasic sleep is that all household chores will be completed.

When you get used to sleeping a couple of hours a day, your time will begin to be counted not in days, but in hours.

Vitaly and Yulia (married couple):

"site", thank you so much for successfully completing our project.
All our depression, lack of energy, mental breakdowns evaporated.
You allowed us to start getting the most out of life by taking the entire organization of the transition into your own hands.
We would like to wish you prosperity, many brilliant ideas and grateful clients.
Advice for beginners: the most difficult issue to overcome in this sleep pattern is social aspect, since working hours modern childbirth activities do not allow for adequate periods of sleep at regular intervals. Osho (spiritual guru):

I have seen this in my practice:

• Without sleep for 3-5 days, the speed of mental reactions and performance decreases, disorientation occurs in environment, fast fatiguability, violations fine motor skills, hallucinations are also possible, sometimes observed sudden loss memory and slurred speech, the immune system is weakened.
• Without sleep for 6-8 days, psychopathy and other mental disorders occur.
• Without sleep for 2 weeks a person dies.

No use of polyphasic sleep negative symptoms doesn't call. Arthur (university student):

Thank you very much for helping to make all my dreams come true!
Thanks to you, my sleep schedule turned out exactly the way I wanted!
Sleep is a very important period in the life of every person.
Sleep is the main factor determining our health.
Unfortunately, many people have developed a disdainful attitude towards sleep.
This big mistake. We must always take care of our sleep and respect the sleep of others Vladimir ( former practitioner polyphasic sleep):

It turns out that persistent hibernate clutters up the memory of not only the computer.
No, no tragedies happened, everything was spinning and developing quite well, a lot of interesting and necessary things were done, but I simply cannot forgive myself for the fact that during such a huge gap of time I did not come up with anything new, my imagination and creative abilities weakened. I forgot a lot of what I came up with. I abandoned a lot of things that I simply should not have allowed myself to abandon.
And in more than three months, one after another, aikido training, regular trips to the pool, and jogging fell off - and in total I gained 10 kg in weight. For half a year.
Yes, maybe I just don’t know how to cook and this is the result of my mistakes
It's funny - it seemed like work was in full swing. In fact, in polyphasic sleep mode, work can be in full swing for a librarian, a tangerine sorter, or a boy picking up tennis balls at matches.
If someday (I really wouldn’t want to, of course) I do work for which imagination and creative abilities are not needed, I’ll think about it, maybe I’ll come back. Valera and Maria (supporters of monophasic sleep):

1. Adaptation: the first two weeks are very difficult, you walk around broken, sleep throws you off schedule and you need to adapt first.
2. Dependence on sleep: you need to sleep both day and night.
3. Sleep here and now: the ability to quickly fall asleep and wake up: standing in the subway, sitting behind the wheel on the side of the road, playing with a child.
4. Relatives: relevant for those who have a family, because staying awake without making sounds is not an easy task.
5. Experience: there is not a single experience where a person lived in a polyphasic regime for a sufficiently long period of time (at least several years), so the long-term consequences are, at a minimum, unclear.
6. Attention: it will be spent on fighting your own body, there is a danger of someone from outside manipulating you (temporary lack of attention).
7. Reality: the dreams were more vivid, but often they and reality were mixed up in my head. Time becomes almost tangible, very viscous. It seems like more than a month has passed, but in fact the first week is just ending.
8. Disclaimer: coffee, strong tea, alcohol, energy drinks, stimulants are prohibited.
9. Discipline: You have to be a very disciplined person to subordinate your body to your mind.

Dmitry Medvedev ( ex-president and prime minister):

You yourself understand that with my work and position it is necessary to know about everything, but there is not enough time for everything.
I first became acquainted with the polyphasic sleep technique while at the university. Of course, the gingerbread cookies don’t fall from above right away. I had to learn.
But since then I regularly use polyphasic sleep.
It helps to be free from time pressure, avoid nervous breakdowns, emotional stress, and fatigue.
The only inconvenience occurs when official events fall into the sleep stage, but during such periods sleep lasts no more than 10 minutes.
If I were giving advice to beginners, I would say: “Either learn or goodbye” and “Freedom is better than lack of freedom.”

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Any of us would gladly agree to extend the day by a couple of hours in order to have time to not only get all our work done, but also get some sleep.

website knows about 6 secret sleep techniques that will free up to 22 hours a day. If you decide to change your sleep pattern, then be sure to consult your doctor, especially if your activity requires increased attention. At the end of the article a bonus awaits you, which will help you wake up at the right time and stay alert.

The sleep of our ancestors is 6 hours

(Until 20th century)

Sleep formula: once for 4 hours + once for 2 hours = 6 hours

Our ancestors slept in two different phases, with a period of wakefulness separating these two phases. The time of wakefulness between two segments of sleep was considered special and even sacred - people engaged in spiritual practices, reflection, and used the time for reading. If you want to try multiphasic sleep, but don't know where to start, we recommend this method. This the most comfortable option for most people, which can be supplemented with 30 minutes of sleep for adaptation.

"Dymaxion" - 2 hours

(Richard Buckminster Fuller)

Sleep formula: 4 times 30 minutes every 6 hours = 2 hours

Bucky Fuller came up with the most effective technique sleep, the essence of which is to sleep for 30 minutes 4 times a day every six hours. Bucky claimed he had never felt more energetic. Doctors examined the famous architect and inventor after two years of such sleep and declared him completely healthy. This is the most extreme sleep cycle.

“Superman” - 2 hours

(Salvador Dali)

Sleep formula: 6 times 20 minutes every 4 hours = 2 hours

"Superman" It is considered an effective and comfortable sleep technique for many. People feel a surge of strength and feel healthy, however, there is a significant drawback: you cannot break the regime and miss at least one sleep, otherwise you will feel sleep-deprived and tired. Such a dream is one of the creative secrets of Leonardo da Vinci and Salvador Dali. Dali practiced this type of sleep by placing a metal tray near the bed and holding a spoon in his hands. When the spoon fell, the artist woke up from the roar: this is how he found new ideas that the intermediate state between sleep and wakefulness gave him.

“Siesta” - 6.5 hours

(Winston Churchill)

Sleep formula: 1 time at night for 5 hours + 1 time during the day for 1.5 hours = 6.5 hours

One of the greatest Britons in history, Winston Churchill, followed exactly this daily routine: he went to bed at 3 a.m. and woke up at 8 a.m., and slept for about an hour after lunch. “You should sleep between lunch and dinner, and no half measures, ever! Take off your clothes and go to bed. This is what I always do. Don't think that you will do less work because you sleep during the day. On the contrary, you will be able to do more, because you get two days in one - well, at least one and a half.”

"Tesla" - 2 hours 20 minutes

(Nikola Tesla)

Sleep formula: 1 time at night for 1.5 hours + 3 times during the day for 20 minutes = 2.5 hours

Scientists study the sleep patterns of babies, older people and many animals. Elephants, for example, use a fairly famous sleep pattern known as "everyman" and sleep on average two hours a day - at night for an hour, and then about four times for 15 minutes. Short naps should occur at regular intervals. This is the schedule considered the most flexible, to him easier to adapt. In addition, in such a scheme you can skip nap without harm to health.

Bonus: What time should you go to bed to wake up refreshed at the right time?

If you are not ready to experiment with sleep, but really want to wake up easily, then you can calculate the period of time when the body will be in the REM sleep phase. It is at this time that it is easiest to wake up.