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* [[Special:MyLanguage/Monophasic|Monophasic]]

...ittle sleep reduction, these schedules offer other advantages. Compared to monophasic, these schedules offer continuous refreshment throughout the day and help t

...sleep should become close to the personal [[Special:MyLanguage/monophasic|monophasic]] baseline. This, as well as feeling refreshed and rested during the day, i

...ep. These schedules may also benefit those with higher sleep needs (~9h on monophasic), younger sleepers, and those who regularly perform intense exercise.

...nificantly reduces total sleep compared to [[Special:MyLanguage/monophasic|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning|repartitione

...a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline.

=== Monophasic ===

...ecovery|recovery]] on instead of the usual [[Special:MyLanguage/monophasic|monophasic]] recovery.

Coming from [[Special:MyLanguage/monophasic|monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cy

...nd part Biphasic, it trades one cycle from [[Special:MyLanguage/monophasic|monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wi

...iding [[wikipedia:Sleep_deprivation|sleep deprivation]] from the shortened monophasic sleep, due to inability to sleep for longer. ...anied by very vivid dreams which are easier to remember than dreams during monophasic sleep. This can be useful especially if you are interested in lucid dreamin

* [[Special:MyLanguage/Monophasic|單相]]

* [[Special:MyLanguage/Monophasic|单相]]

...his schedule from monophasic sleep is recommended to be done straight from monophasic (i.e., [[Special:MyLanguage/cold turkey|cold turkey]]). However, unlike oth

...leep; nevertheless, they are not non-reducing for a person with an average monophasic baseline of around 8 hours.

* [[Special:MyLanguage/Monophasic|単相]]

* [[Special:MyLanguage/Monophasic|Монофазний]]

* [[Special:MyLanguage/Monophasic|Монофазный]]

|Polyphasic/Monophasic

|Polyphasic/Monophasic

...tation, poor discipline, poor alarm system, or underestimation of personal monophasic sleep need.

...им временем сна, близким к личному базовому уровню на [[Special:MyLanguage/monophasic|монофазном]] режиме.

...м часом сну, близьким до особистого базового рівня на [[Special:MyLanguage/monophasic|монофазному]] режимі.

...ore beginner-friendly, but offer less sleep reduction. Those with a higher monophasic baseline (~9h) are also recommended to attempt these variants.

...yman]] line of schedules are formed by removing sleep cycles in the end of monophasic sleep, and adding naps to compensate for the lost time in REM and sustain w

...ame thing, except to [[Special:MyLanguage/Segmented|Segmented]] instead of monophasic sleep.

Dividing the monophasic core into several cores can be beneficial for intense exercising schedule,

...há redução significativa de sono se comparado ao sono [[Special:MyLanguage/monophasic|monofásico]]. O sono vital precisa ser reparticionado em cada núcleo de a

...eone else. It is not too difficult to find a sleep or wake time to match a monophasic person, if they agree to a consistent sleep or wake time.

...y lengthen to about 105 minutes from the approximately 90-minute cycles on monophasic sleep. This would also explain the viability of the schedule despite having

...значительно сокращает общее время сна по сравнению с [[Special:MyLanguage/monophasic|моно]]. Жизненно важные стадии сна должны

...h and a high frequency of sleep, this variant should suit people with high monophasic requirements (~9-9.5h). This one has also not seen many attempts, though.

...ce the desire to sleep later and later each day.<ref name="Joo2017" /> For monophasic sleepers, a somewhat short dark period can be maintained during their long

...was greatly suppressed. Instead of being secreted in one large peak during monophasic sleep, it was now secreted after 6 naps in much smaller peaks. This might b

...he second core, making total sleep time at night reduced compared to their monophasic baseline. The core midday can then have a natural wake without using alarms

...ck. However, when the total sleep on E1 (6.3h) is very close to a personal monophasic baseline, the schedule can be more flexible right from the start.

...deprivation|sleep deprivation]], similar to when one skips a few nights of monophasic sleep in a row. Even after adaptation, the risk of oversleeping remains, an

...n the standard version. This may be suitable for those with slightly lower monophasic needs (~7h). It is unknown how flexible the variant would be after adapting

...to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often sugges

На [[Special: MyLanguage / monophasic | монофазном]] сне SWS распространяется впл

...ente, a duração total do sono deve ser a base do sono [[Special:MyLanguage/monophasic|monofásico]] pessoal. Isso, além de se sentir bem durante o dia, indica q

...than it would otherwise be. A [[Special:MyLanguage/recovery|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct trans

|data1 = ~7-9 hours (non-reducing, so depends on individual monophasic sleep need)

...other study prior to this one, which inspired this idea. Jost was a normal monophasic sleeper (8h baseline), in good health conditions and did not have any polyp

NREM Stage 1, accounting for 5-10% of total sleep in monophasic adults, is the lightest of all NREM Stages. During this stage, awareness to

E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cy

This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core

...ook [[Special:MyLanguage/Ubersleep|Ubersleep]], as the schedule closest to monophasic of the Everyman schedule line. It can be viewed as a variant of the traditi

...n і частково біфазним графіком. Він замінює один цикл [[Special:MyLanguage/monophasic|монофазного]] сну на один неп. Через те, що

...issues.<ref name="pmid25635592" /> To avoid this, polyphasic sleepers (and monophasic sleepers too) should practice a dark period, during which no blue, green or

...ths. He eventually ran out of things to do, as he claimed, and returned to monophasic sleep.

...is only 6 hours, it may be suitable for those with slightly below average monophasic baselines (~7h). One problem with this schedule would be a circadian dip in

...ep need can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is the middle ground between the more difficult 6h co

...ertness and provide a better opportunity to match personal REM baseline on monophasic.

...current standard ones. Most current polyphasic sleep schedules evolve from monophasic sleep as well as the above two historically common schedules.

...ipedia:Slow-wave_sleep|SWS]] needs to be met even during adaptation, since monophasic sleepers typically gain all the required SWS by the middle of the night, af

...cheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant offers a decent amount of sleep reduction, requiring

...of schedules by their difficulty level, assuming a typical sleeper with 8h monophasic sleep and normal levels of SWS and REM: