From: hubermanlab
Understanding Sleep Phases: Monophasic, Biphasic, and Polyphasic
Sleep is a fundamental biological need, and the patterns through which it can be achieved are as varied as the individuals who practice them. In a discussion on the nuances of sleep, Dr. Matthew Walker and Andrew Huberman explore the distinctions between monophasic, biphasic, and polyphasic sleep, providing insights into how these patterns affect mental and physical health the_effects_of_sleep_on_brain_and_body_health.
Monophasic Sleep
Monophasic sleep is the most common sleep pattern in modern society, characterized by a single block of sleep during a 24-hour period, typically occurring at night. This pattern is predominant in many cultures, especially in industrialized countries. The uninterrupted stretch of sleep consolidates rest, aiding in restoration and recovery (00:00:27).
Biphasic Sleep
Biphasic sleep involves dividing sleep into two distinct phases within 24 hours. This can manifest as one long sleep period at night and a shorter nap during the day. Historically and culturally, this has included the afternoon “siesta,” which aligns with a natural dip in alertness in the early afternoon, known as the postprandial dip roles_of_fasting_and_eating_schedules_on_metabolism (00:20:59). Many cultures that have not been overtaken by modernity, such as certain hunter-gatherer societies and Mediterranean communities, still practice biphasic sleep (02:05:17).
Polyphasic Sleep
Polyphasic sleep consists of multiple sleep bouts throughout a 24-hour cycle. This pattern is naturally observed in infants who require frequent sleep to support their metabolic and developmental needs (impact_of_early_life_experiences_on_development (01:05:19)). Despite this natural occurrence in infants, the concept has been adopted and adapted within certain adult biohacker communities. These groups claim benefits such as enhanced productivity and mood through various polyphasic patterns, such as the Uberman and Everyman schedules sciencebased_tools_for_optimizing_sleep (02:06:55).
Biological and Cultural Factors
The preference for sleep patterns is influenced by genetic and cultural factors. For instance, the variability in chronotypes—whether someone is a morning or a night person—is believed to have evolutionary advantages, allowing a community to have staggered wakefulness times, reducing vulnerability during the night (00:25:13).
Implications Across Lifespan
Sleep needs and patterns change significantly over our lifespan changes_in_sleep_needs_across_the_lifespan. As Dr. Walker notes, in infancy, polyphasic sleep supports crucial developmental processes, while in adulthood, monophasic or biphasic sleep patterns become more typical. However, sleep structure further adapts in old age, often resulting in lighter, less consolidated sleep (01:14:13).
Scientific Perspective
Research indicates that while biphasic sleep can offer cognitive and health benefits, polyphasic sleep does not have strong scientific support for its claimed advantages in adults. Studies referenced by Dr. Walker reveal no substantial evidence that polyphasic sleep enhances cognitive function or health, often showing adverse effects instead sleep_as_a_tool_for_emotional_and_physical_health (02:13:00).
Conclusion
The type of sleep phase one engages in can depend greatly on individual needs and lifestyle, as well as cultural influences. For those in modern, industrialized societies, monophasic or biphasic sleep patterns are typically most sustainable and beneficial according to current scientific understanding. As sleep science evolves, continued research will likely provide deeper insights into the optimal sleep structure for enhancing both mental and physical well-being.