Polyphasic sleep, the place people take a number of brief naps as a substitute of a single lengthy sleep, has been experimented with earlier than.
A well-liked variation includes taking 20-minute naps each 4 hours, totalling solely about two hours of sleep a day. Advocates declare it boosts productiveness and creativity, however specialists typically warn concerning the potential penalties of severely altering the physique’s pure sleep cycle.
Whereas the idea sounds intriguing, what occurs to the physique and thoughts throughout such an excessive shift in sleep patterns?
Dr Jagadish Hiremath, public well being mental, tells indianexpress.com, “Polyphasic sleep refers to a sleep sample the place an individual divides their sleep into a number of classes unfold all through the day, as a substitute of following the standard monophasic (one block of seven–9 hours) or biphasic (two sleep classes) patterns. The precise model you’re describing, often known as the Everyman sleep schedule, consists of brief 20-minute naps each 4 hours.”
What to remember
Dr Hiremath says this sleep sample “drastically reduces complete sleep time, forcing the physique to depend on REM (fast eye motion) sleep for restoration.” He provides that whereas some proponents declare heightened focus and productiveness, scientific proof suggests in any other case for most people:
Reminiscence: Sleep deprivation from polyphasic schedules can impair long-term reminiscence consolidation, a course of that happens throughout deep (slow-wave) sleep. Research revealed in Nature Neuroscience (2017) discovered that disrupted sleep cycles hinder hippocampal exercise, which is essential for reminiscence storage.
Focus and Resolution-Making: Sleep fragmentation will increase cognitive load, resulting in slower response instances and impaired decision-making. The Journal of Sleep Analysis (2020) famous that contributors following polyphasic sleep exhibited lowered problem-solving talents and diminished government perform.
Sleep deprivation will increase cortisol ranges, disrupting glucose metabolism and worsening nervousness and fatigue. (Supply: Freepik)
Physiological adjustments that happen throughout per week of this polyphasic sleep schedule
In keeping with Dr Hiremath, polyphasic sleep schedules can result in a number of physiological adjustments as a consequence of insufficient restoration. Sleep deprivation will increase cortisol ranges, disrupting glucose metabolism and worsening nervousness and fatigue. Fragmented sleep additionally impairs immune perform, decreasing cytokine manufacturing and making people extra liable to sickness. Moreover, sleep disruption is linked to “elevated coronary heart price and better blood stress,” posing cumulative cardiovascular dangers.
Lengthy-term disruptions to the circadian rhythm or general well being
The circadian rhythm, the physique’s inner clock, is ruled by gentle publicity and regulates sleep-wake cycles. Dr Hiremath highlights that polyphasic sleep disrupts this rhythm, resulting in:
Circadian Misalignment: The physique struggles to keep up a secure schedule, leading to hormonal imbalances, fatigue, and temper problems. A Sleep Drugs Critiques (2020) examine emphasised that extended circadian disruptions enhance dangers of metabolic syndrome and weight problems.
Power Sleep Debt: Over time, polyphasic sleepers accrue sleep debt, which impacts mobile restore, mind cleansing through the glymphatic system, and emotional regulation.
Psychological Well being Decline: Power sleep deprivation is strongly related to melancholy and nervousness. The Journal of Medical Psychiatry (2019) highlighted that disrupted REM cycles can exacerbate temper problems.
Who ought to keep away from it
Polyphasic sleep can significantly hurt kids and adolescents by impairing mind growth and development, the aged by exacerbating cognitive decline and growing fall threat, and people with continual circumstances like diabetes or hypertension by worsening irritation and metabolic dysfunction. Whereas it could provide short-term advantages for shift employees and navy personnel by offering distributed relaxation throughout irregular hours, the dangers stay important, particularly for long-term well being, cautions Dr Hiremath.
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
