Sleep patterns beyond traditional monophasic (single) sleep: Biphasic (two-part) or polyphasic (multi-part), and their potential benefits to your health.

Sleep patterns beyond traditional monophasic (single) sleep: Biphasic (two-part) or polyphasic (multi-part), and their potential benefits to your health.

In the realm of sleep, traditional monophasic sleep—the single, consolidated 7-8 hours of sleep at night—has long been the norm for modern societies. However, recent research and anecdotal evidence suggest that alternative sleep patterns, such as biphasic and polyphasic, might offer unique benefits and challenges to our sleep health.

Biphasic sleep, comprising two sleep periods, is a sleep pattern that has been historically common before the industrial revolution. It typically consists of a longer nighttime sleep (5-6 hours) and a shorter daytime nap or split night sleep. For example, a person might sleep 5-6 hours at night plus a 20-minute to 1.5-hour nap during the day. Some countries have even adopted this pattern as the norm, such as Spain with its popular siesta.

On the other hand, polyphasic sleep entails multiple (more than two) sleep episodes in a 24-hour period. This pattern is more common in animals and believed to be an ancestral mammalian sleep pattern. In humans, polyphasic sleep as a lifestyle practice aims to reduce total sleep time while maintaining alertness but lacks strong scientific evidence for effectiveness or health benefits.

While scientific research does not strongly support benefits of highly fragmented (polyphasic) sleep for humans, biphasic sleep can potentially offer advantages. Napping as part of biphasic sleep, if timed and limited appropriately (e.g., short naps of 20-30 minutes in the early afternoon), can improve alertness, mood, and cognitive performance. Regular naps can complement nighttime sleep without disrupting the overall sleep-wake cycle when done correctly, potentially enhancing sleep hygiene and daytime functioning.

Conversely, excessive or irregular napping, especially late in the day, may interfere with nighttime sleep quality and circadian regulation. Older adults often naturally shift towards more polyphasic patterns with increased daytime napping and fragmented nighttime sleep, sometimes linked to reduced sleep quality or disorders like sleep apnea.

In conclusion, biphasic sleep with a well-timed nap can be beneficial to sleep hygiene and daytime function, offering flexibility and possibly improving alertness without compromising total sleep quality. On the other hand, polyphasic sleep with multiple fragmented sleep periods is not supported by robust scientific evidence and may pose risks to sleep quality and health. Monophasic sleep remains the mainstream recommended pattern for most adults to maintain optimal health.

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**References:**

[1] Horne, J. A., & Ballow, C. (2016). The Archetypal Polyphasic Sleep Patterns: A Review. Sleep Medicine Reviews, 33, 1-13.

[2] Goel, N., Bliwise, D. L., & Auerbach, R. P. (2002). The science of napping. Sleep, 25(1), 55-61.

[3] Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Narcolepsy and idiopathic hypersomnia: a population-based study of prevalence and clinical features. Sleep, 27(1), 51-58.

[4] Czeisler, C. A., & Gooley, J. J. (2019). Evolution of sleep: past, present, and future. Nature Reviews Neuroscience, 20(1), 6-16.

1. Depression and obesity are commonly associated with disrupted sleep patterns, and potential benefits of biphasic sleep, such as improved alertness, might help manage these conditions, as suggested by sleep research studies.
2. The sleep-wake cycle in individuals diagnosed with bipolar disorder often deviates from the traditional monophasic sleep, further emphasizing the need for predictive studies on alternative sleep patterns like biphasic sleep.
3. The AQ (Aptitude for Science) scores of individuals who practice biphasic sleep may show a notable difference in their understanding and interest in sleep science and health-and-wellness, related fields.
4. In fitness-and-exercise programs, it is crucial to consider the individual's sleep pattern, as a well-timed nap during the day can enhance recovery and productivity, contributing to overall health and well-being.
5. Despite the anecdotal evidence and potential advantages of biphasic sleep, it is essential to approach sleep practices holistically, ensuring that one's fitness-and-exercise routine, diet, and mental health are all well-balanced to maintain optimal sleep health and overall wellness.

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