Polyphasic Sleep
Polyphasic sleep is when you sleep in several short periods across a 24‑hour day, instead of having one long sleep at night. This is how babies sleep, and it’s also common in animals like dogs and cats.
This pattern is different from:
- Monophasic sleep – one main sleep of around six to nine hours (how most adults sleep)
- Biphasic sleep – two sleep periods, often a shorter nap in the day and a longer sleep at night
Polyphasic sleep patterns
People who follow polyphasic sleep may sleep up to six times a day. Some of the more well‑known patterns include:
Everyman
One longer sleep of around three hours, plus three short naps (around 20 minutes each) during the day
Uberman
Six short naps of 30 minutes spread evenly through the day, totalling about three hours of sleep
Dymaxion
Four naps of 30 minutes every six hours, giving just two hours of sleep per day
Polyphasic sleep is less common. However, some people use this approach in extreme situations. For example, solo sailor Ellen MacArthur used frequent naps during long races to manage fatigue while staying alert.
Is polyphasic sleep a good idea?
For most people, polyphasic sleep is not suitable and there's no scientific evidence that adopting this sleep schedule is beneficial.
It’s especially difficult if you have a regular job, family responsibilities or a fixed daily routine. Because the sleep periods are short, you may never spend enough time asleep to move through all the important stages of sleep and this can lead to the same health consequences as other types of sleep deprivation.
This can lead to symptoms of sleep deprivation, such as poor focus, low mood, tiredness and reduced health over time.
Polyphasic sleep isn’t something we recommend. If you are following — or considering — a polyphasic sleep schedule, it’s important to speak with your GP or healthcare professional first.
Getting better sleep
For most people, the healthiest option is good‑quality monophasic sleep. You can improve your sleep by:
- Keeping regular hours
- Exercising regularly and eating a balanced diet
- Avoiding caffeine and alcohol close to bedtime
- Limiting screen time before bed
- Making sure your bedroom is cool, quiet and dark
- Sleeping on comfortable, supportive bed