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[[Special:MyLanguage/Useful resources|Useful resources]]
[[Special:MyLanguage/Useful resources|Useful resources]]
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{{TNT|Polyphasic Sleep Schedules}}
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{{TNT|Polyphasic Lifestyle}}
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{{TNT|Adaptation to Polyphasic Sleep}}


{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
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{| class="wikitable mobileonly" style="width:100%;"
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
|+ style="font-size: 1.2em; font-weight: bold; padding-bottom: 0.5em;" | Polyphasic Sleep Schedules
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | [[Special:MyLanguage/Template:Polyphasic Lifestyle | Polyphasic Lifestyle]]
|-
|-
! colspan="1" style="text-align:center; padding: 0.5em;" | [[Special:MyLanguage/Scheduling overview|Scheduling overview]]
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | General
|-
|-
 
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/Biphasic|Biphasic]]
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/E1|E1]] ([[Special:MyLanguage/E1#Extended|Extended]]) &bull;
[[Special:MyLanguage/Siesta|Siesta]] &bull;
[[Special:MyLanguage/Segmented|Segmented]] &bull;
[[Special:MyLanguage/BiphasicX|BiphasicX]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/Everyman|Everyman]]
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/E2|E2]] ([[Special:MyLanguage/E2#Extended|Extended]]) &bull;
[[Special:MyLanguage/E3|E3]] ([[Special:MyLanguage/E3#Extended|Extended]]) &bull;
[[Special:MyLanguage/E4|E4]] ([[Special:MyLanguage/E4#Extended|Extended]]) &bull;
[[Special:MyLanguage/E5|E5]] &bull;
[[Special:MyLanguage/Sevamayl|Sevamayl]] &bull;
[[Special:MyLanguage/Trimaxion|Trimaxion]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/Dual core|Dual core]]
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/DC1|DC1]] ([[Special:MyLanguage/DC1#Extended|Extended]]) &bull;
[[Special:MyLanguage/DC2|DC2]] ([[Special:MyLanguage/DC2#Extended|Extended]]) &bull;
[[Special:MyLanguage/DC3|DC3]] &bull;
[[Special:MyLanguage/DC4|DC4]] &bull;
[[Special:MyLanguage/Bimaxion|Bimaxion]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/Tri core|Tri core]]
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/Triphasic|Triphasic]] &bull;
[[Special:MyLanguage/TC1|TC1]] &bull;
[[Special:MyLanguage/TC2|TC2]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/Nap only|Nap only]]
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/Uberman|Uberman]] &bull;
[[Special:MyLanguage/Dymaxion|Dymaxion]] &bull;
[[Special:MyLanguage/Tesla|Tesla]] &bull;
[[Special:MyLanguage/Spamayl|Spamayl]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Experimental
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/QC0|QC0]] &bull;
[[Special:MyLanguage/Ducamayl|Ducamayl]] &bull;
[[Special:MyLanguage/Camayl|Camayl]] &bull;
[[Special:MyLanguage/Hypothetical|Hypothetical]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Non-polyphasic
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/Monophasic|Monophasic]] &bull;
[[Special:MyLanguage/Random|Random]]
|}
 
{| class="wikitable mobileonly" style="width:100%;"
|+ style="font-size: 1.2em; font-weight: bold; padding-bottom: 0.5em;" | [[Special:MyLanguage/Template:Polyphasic Lifestyle | Polyphasic Lifestyle]]
|-
 
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | General
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
[[Special:MyLanguage/Age|Age]] &bull;
[[Special:MyLanguage/Age|Age]] &bull;
[[Special:MyLanguage/Exercise|Exercise]] &bull;
[[Special:MyLanguage/Exercise|Exercise]] &bull;
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[[Special:MyLanguage/Seasonal changes in sleep|Seasonal changes in sleep]]
[[Special:MyLanguage/Seasonal changes in sleep|Seasonal changes in sleep]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Substances
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Substances
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Caffeine|Caffeine]] &bull;
[[Special:MyLanguage/Caffeine|Caffeine]] &bull;
[[Special:MyLanguage/Alcohol|Alcohol]] &bull;
[[Special:MyLanguage/Alcohol|Alcohol]] &bull;
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[[Special:MyLanguage/Herbal supplements|Herbal supplements]]
[[Special:MyLanguage/Herbal supplements|Herbal supplements]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Sleep tech|Sleep tech]]
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/Sleep tech|Sleep tech]]
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Sleep trackers|Sleep trackers]] &bull;
[[Special:MyLanguage/Sleep trackers|Sleep trackers]] &bull;
[[Special:MyLanguage/Olimex OpenEEG|Olimex]] &bull;
[[Special:MyLanguage/Olimex OpenEEG|Olimex]] &bull;
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[[Special:MyLanguage/Muse S|Muse S]]
[[Special:MyLanguage/Muse S|Muse S]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Miscellaneous
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Miscellaneous
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Skipping sleep|Skipping sleep]] &bull;
[[Special:MyLanguage/Skipping sleep|Skipping sleep]] &bull;
[[Special:MyLanguage/Emergencies|Emergencies]] &bull;
[[Special:MyLanguage/Emergencies|Emergencies]] &bull;
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[[Special:MyLanguage/Religion|Religion]]
[[Special:MyLanguage/Religion|Religion]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Related info
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Related info
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/NoFap|NoFap]] &bull;
[[Special:MyLanguage/NoFap|NoFap]] &bull;
[[Special:MyLanguage/Wim Hof Method|Wim Hof Method]] &bull;
[[Special:MyLanguage/Wim Hof Method|Wim Hof Method]] &bull;
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|}
|}


{| class="wikitable mobileonly" style="width:100%;"
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
|+ style="font-size: 1.2em; font-weight: bold; padding-bottom: 0.5em;" | [[Special:MyLanguage/Template:Adaptation to Polyphasic Sleep | Adaptation to Polyphasic Sleep]]
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | [[Special:MyLanguage/Template:Adaptation to Polyphasic Sleep | Adaptation to Polyphasic Sleep]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Mechanism
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Mechanism
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Sleep basics|Basics]] &bull;
[[Special:MyLanguage/Sleep basics|Basics]] &bull;
[[Special:MyLanguage/Polyphasic sleep theory|Theory]] &bull;
[[Special:MyLanguage/Polyphasic sleep theory|Theory]] &bull;
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[[Special:MyLanguage/WASO|WASO]]
[[Special:MyLanguage/WASO|WASO]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Methods
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Methods
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Cold turkey|Cold turkey]] &bull;
[[Special:MyLanguage/Cold turkey|Cold turkey]] &bull;
[[Special:MyLanguage/Naptation|Naptation]] &bull;
[[Special:MyLanguage/Naptation|Naptation]] &bull;
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[[Special:MyLanguage/Reverse gradual adaptation|Reverse gradual adaptation]]
[[Special:MyLanguage/Reverse gradual adaptation|Reverse gradual adaptation]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/4-Stages Adaptation Model | Stages Model]]
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | [[Special:MyLanguage/4-Stages Adaptation Model | Stages Model]]
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 1|Stage 1]] &bull;
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 1|Stage 1]] &bull;
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 2|Stage 2]] &bull;
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 2|Stage 2]] &bull;
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[[Special:MyLanguage/4-Stages Adaptation Model#Stage 4|Stage 4]]
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 4|Stage 4]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Symptoms
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Symptoms
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Insomnia|Insomnia]] &bull;
[[Special:MyLanguage/Insomnia|Insomnia]] &bull;
[[Special:MyLanguage/Awareness during sleep|Awareness during sleep]] &bull;
[[Special:MyLanguage/Awareness during sleep|Awareness during sleep]] &bull;
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[[Special:MyLanguage/Wake time programming|Wake time programming]]
[[Special:MyLanguage/Wake time programming|Wake time programming]]
|-
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Failure
! style="background-color: #f0f0f0; text-align:left; padding: 0.4em;" | Failure
|-
|-
| style="padding-left: 0.5em; padding-top: 0.2em; padding-bottom: 0.2em;" |
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Stage 3/4 loop|Stage 3/4 loop]] &bull;
[[Special:MyLanguage/Stage 3/4 loop|Stage 3/4 loop]] &bull;
[[Special:MyLanguage/Oversleep syndrome|Oversleep syndrome]] &bull;
[[Special:MyLanguage/Oversleep syndrome|Oversleep syndrome]] &bull;
[[Special:MyLanguage/Unstable adaptation|Unstable adaptation]]
[[Special:MyLanguage/Unstable adaptation|Unstable adaptation]]
|}
|}
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{{TNT|Polyphasic Sleep Schedules}}
<!--T:25-->
{{TNT|Polyphasic Lifestyle}}
<!--T:26-->
{{TNT|Adaptation to Polyphasic Sleep}}


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Revision as of 01:39, 18 May 2025

Other languages:
User data on this site has been cleared due to a very large number of spam accounts created. If you are a past contributor and would like to get your account back, please send an email to "admin at polysleep dot org". Please also send an email if you would like to contribute to the wiki. You may also join the Matrix or Discord room to request this.

Polyphasic sleep is the division of daily sleep into several blocks, as opposed to one single large block at night, which is the predominant sleep pattern in most modern societies. Polyphasic sleep patterns have been practiced by humans since time immemorial, and is still practiced in many cultures today.

Useful links
Matrix chat
Discord chat
Napchart

Sleeping polyphasically can have many benefits, such as:

  • increased time awake
  • increased alertness and productivity
  • improved sleep quality and health
  • improved dream recall

This site details our current knowledge about polyphasic sleep. While the scientific understanding of sleep is still incomplete, certain principles have been deduced in the past decades based on people's polyphasic sleep experiences. Applying them will help you adapt to polyphasic sleep schedules yourself.

Getting started

Scheduling overview

Useful resources

Polyphasic Sleep Schedules
Scheduling overview
Biphasic

E1 (Extended) • Siesta • Segmented • BiphasicX

Everyman

E2 (Extended) • E3 (Extended) • E4 (Extended) • E5 • Sevamayl • Trimaxion

Dual core

DC1 (Extended) • DC2 (Extended) • DC3 • DC4 • Bimaxion

Tri core

Triphasic • TC1 • TC2

Nap only

Uberman • Dymaxion • Tesla • Spamayl

Experimental

QC0 • Ducamayl • Camayl • Hypothetical

Non-polyphasic

Monophasic • Random

Polyphasic Lifestyle
General

Age • Exercise • Dark period • Travelling • Food • Flexing • Non-reducing • Long term • Circadian management • Gaining weight • Seasonal changes in sleep

Substances

Caffeine • Alcohol • Cannabis • Stimulants • Modafinil • Antidepressants • Herbal supplements

Sleep tech

Sleep trackers • Olimex • Zeo • Dreem • Pavlok • Sonic Bomb • StayAwake • NoMoreOversleeps • Activity trackers • Napchart • Muse S

Miscellaneous

Skipping sleep • Emergencies • Daylight savings time • Sickness • Consistency • Religion

Related info

NoFap • Wim Hof Method • Buteyko • Meditation • Lucid dreaming • Yoga nidra • Polyphasic philosophy • Chronotherapy • Mental illnesses

Adaptation to Polyphasic Sleep
Mechanism

Basics • Theory • SWS rebound • REM rebound • SOREM • SOSWS • Repartitioning • Wake time reduction • WASO

Methods

Cold turkey • Naptation • Gradual adaptation • Recovery • Reverse gradual adaptation

Stages Model

Stage 1 • Stage 2 • Stage 3 • Stage 4

Symptoms

Insomnia • Awareness during sleep • Premature wakes • Sleep inertia • Wake time programming

Failure

Stage 3/4 loop • Oversleep syndrome • Unstable adaptation


Biphasic
Everyman
Dual core
Tri core
Nap only
Experimental
Non-polyphasic


General
Substances
Sleep tech
Miscellaneous
Related info


Mechanism
Methods
Stages Model
Symptoms
Failure
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