In case of diphasic sleep patterns, people go through about 4 REM cycles at night and can experience one more during a long siesta. not really a nap. In natural biphasic sleep, there are two blocks of sleep in 24 hours: the night sleep and the typical Latin siesta . And 8-hour monosleep will probably be. e. Difficulty. A "core sleep" and a single nap seems to be the most natural form of polyphasic sleep; while citizens of the world don't necessarily aim to minimize their time spent. Siesta is a biphasic schedule, which consists of a longer core at night and a shorter core during the day. Non-reducing Triphasic often may fit people with a natural tendency to Segmented, who are unable to get enough sleep at night, often because of frequent WASOs or being unable to go to sleep early and wake up late, thus having a need to cut the second core, which would make Segmented sleep reducing. (excluding nap or siesta schedules) I'm willing to bet segmented, E1, and DC1 are underrepresented, too, considering the abstract uses Dymaxion to paint all polyphasic sleep as unhealthy while ignoring the two most common forms of it. Question. So I can see that your core is not long enough. The original Triphasic schedule consists of 3 single-cycle equidistant sleep blocks; one sleep cycle every 8 hours. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. 5 hours total, the times aren't that strict, and it is incredibly easy to adapt (took me like a weekend). 5 hour sleep, 6 hour wake time, and a 20-30 minute nap. net. Maximize the Frequency of Your Waking Activities. It involves sleeping for around 6 hours at night and then having a 20-min to 1. The length of siesta sleep, in biphasic sleep, is 4-20. Nice answer but polyphasic sleep covers any sleep pattern that is broken up in multiple (disparate) pieces. Polyphasic sleep is the practice of breaking up sleeping patterns into much less sleep at night, and replacing the lost sleeping hours with daytime napping. The most common non-monophasic sleep pattern is biphasic sleep, which involves a long rest of about 4. Fall (e. 5h total) utilizes a 5h core, because last 30 is likely to contain extra REM sleep. The “siesta” leads to restricted breadth of associations for primed negative cue-words. Polyphasic sleep was associated with higher ESS score (P=0. (1920) made the distinction between "monophasic" and "polyphasic" rest. png|600]] Don't try this schedule unless your name is Buckminster Fuller . Polyphasic Sleep Schedules. This isn’t a new idea, but. m. Everyman 1’s nap is often too short . It's been approved that biphasic sleep, whether comes in the form of segmented sleep, or siesta sleep has been practiced by humans from different countries like Spain (siesta). 5h of low-medium endurance training, the GH can also show an increase in SWS duration in the siesta (both 60m and 90m)10. On the surface, it would seem that polyphasic sleep would only be a peculiarity unique to the wired young Silicon Valley entrepreneur (ala Mark Zuckerberg) type, trying to squeeze more. Siesta. In Spain it is culturally accepted to have a midday siesta, where businesses will shutdown for a period of time in the afternoons. We reviewed the literature to identify the impact of polyphasic sleep schedules (excluding nap or siesta schedules) on health, safety, and performance. Comparison with other polyphasic system and what sets flexible 90-minute system sleep apart: Biphasic: We know that biphasic sleep schedules exist in the form of having a main core sleep at night and a kind of daytime siesta with different lengths, and segmented sleep with 2 core sleeps at night and no need to sleep during the day. m. Polyphasic sleep is an alternate sleep schedule focused on getting the least amount of shut-eye as possible. In monophasic sleep, an individual or an animal sleeps in a single block during a single wake-sleep cycle of 24 hours. That 1. 6±1. , 11:30 a. m. In an Uberman polyphasic sleep schedule, sleepers take six 20. It has the highest flexibility of scheduling out of all biphasic schedules. This term was first used in the early 20th century by psychologist J. Couple of things. Following a polyphasic sleep pattern doesn’t necessarily reduce the total number of hours you. The more weird choice seems to be TC1, but it is an enhanced triphasic, neutralizing the inconvenient 90m daytime core by using just a 20m nap. Performance across a wide range of cognitive processes has been tested. S. Block of core sleep plus naps; The shorter the core. The everyman cycle consists out of a block of core sleep (about 4. (I'm 17 now. I wake up at 3 am for work everyday, and am busy until 1, which is when my last class ends. Daylight Saving Time, or DST, requires an annual 1-hour change in local sleep time1. The biphasic cycle consists of sleeping for 4-4. Polyphasic sleep is interrupted; it is segmented sleep, polyphasic sleep is about multiple naps in 24 hours. 14K subscribers in the polyphasic community. The study revealed that 35% of participants had. If you look at biphasic schedules (siesta, segmented, e1, biphasic-x), you'll see significantly more successes. Siesta sleep tends to have around 6-8 hours of total sleep time. Biphasic Sleep Siesta-flipped Segmented-flipped. According to Jessa Gamble, author of The Siesta and the Midnight Sun: How Our Bodies Experience Time, there is an "inexhaustible supply of people who want to experiment with their own sleep. Polyphasic sleep involves breaking up sleep into multiple periods. It consists of 2 core sleeps with a wake period in between. Polyphasic sleep is a nap-focused rest schedule. Polyphasic sleep is the practice of sleeping more than once a day. m. 5h. The less severe versions like SPAMAYL. 5, 5, 6, 6. Biphasic sleep schedule. The biphasic siesta pattern was found to be associated with. 5-hour core in such a late part of the day will for sure boosts alertness, like a hell of a lot. GeneralNguyen • 3 yr. This pattern takes place when a. Four sleep patterns were identified: monophasic, bi-phasic (post-dawn), bi-phasic (afternoon siesta), and polyphasic (three sleep periods/24 hours). The biphasic siesta pattern was found to be associated with younger age group (25-34 years) (P=0. Siesta is a biphasic schedule, which consists of a longer core at night and a. I find that with a siesta schedule, I do fall asleep easier. The “siesta” leads to restricted breadth of associations for primed negative cue-words. Polyphasic sleep consists of many short episodes of sleep, usually between four and six. The da Vinci sleep pattern and method involved breaking up his normal period of nighttime rest into several parts — making it polyphasic, which refers to the practice of sleeping multiple times in a 24-hour period. REM = Rapid Eye Movement sleep (a vital sleep stage where most dreams occur) SWS = NREM3 = Slow-Wave Sleep (a vital sleep stage where bodily repairs happen) NREM1 = Light sleep stage 1 NREM2 = Light sleep stage 2 SOREM = Sleep onset REM SOSWS = Sleep onset SWS TST = Total Sleep Time. Biphasic sleep, as usual, seems the most convenient to schedule in more dire situations like third shift. Here are two common schedules for biphasic sleep: The siesta: This consists of a slightly shortened sleep at night, with a mid-afternoon This was traditionally common in many warm-weather countries, including in the Mediterranean,. The Dymaxion sleep schedule is one of the most well-known polyphasic sleep strategies. If the break times are inconsistent, there is the possibility of Siesta, E1, or E2. However, in this volume the term nap is not used in the narrower sense of an afternoon siesta; instead, emphasis is placed on the recurrent alternation between states of alertness and drowsiness, i. Categorized as monophasic, biphasic (post-dawn), biphasic (afternoon siesta), polyphasic (3 sleep periods/24 h). Siesta (especially extended or non-reducing), E1, same as Siesta, and E2 (with 1 nap in the day and the. Although the monophasic sleep cycle may be typical for most people, Spain practices the “Siesta” biphasic sleep cycle and implemented as their national characteristics. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Da Vinci followed an extreme form of a polyphasic sleep schedule called the Uberman sleep cycle, which consists of 20-minute naps every four hours. So, I plan to try having two 20-30 minute naps between each 3-hour session (3 sessions in total). Here are seven potential benefits of biphasic sleep. Hello, everyone. Thus, those experts claim that polyphasic sleeping doesn't work at all, because of tough schedules such as Everyman and Uberman. Specifically, the last method has worked for adapted polyphasic sleepers who were originally non-24h sleeper. Sleeping the recommended amount (7-9h depending on your personal sleep need) is highly encouraged. Stable, 24h Siesta-extended with no blue lights to initiate nocturnal sleep . r/polyphasic A chip A close button. There are multiple factors behind these findings which encompass work, culture, and environment. E1 on a double work shift. Polyphasic sleep is the practice of sleeping more than once a day. The key idea of this unique plan is to divide regular practice of sleeping into multiple sectors and sleep several times within a period of 24 hours. The study revealed that 35% of participants had biphasic-siesta sleep pattern, 28% polyphasic, 26% monophasic, and 11% biphasic-dawn. This is the only equiphasic schedule that fits my daily schedule. Polyphasic sleep. Polyphasic sleep is an alternate sleep schedule focused on getting the least amount of shut-eye as possible. Surprisingly, he has persisted for years and still remains in top shape2. 001). Some cultures engage more frequently in biphasic sleep patterns, sleeping at night and during a daily afternoon nap. Therefore there is time during the day for. You must attempt to sleep during the day, when the body is strongly promoting wakefulness, and attempt to stay awake during the night, when the body is strongly promoting. In its non-reducing form, it is believed to have been practiced by some human societies since time immemorial until the advent of electric lighting . In addition, both polyphasic and biphasic siesta sleep patterns are associated with daytime sleepiness. The study revealed that 35% of participants had biphasic-siesta sleep pattern, 28% polyphasic, 26% monophasic, and 11% biphasic-dawn. I decided to try a polyphasic schedule (specifically the everyman 3) for my freshman year. You get REM faster if you sleep less. r/polyphasic. Nonetheless, whether you have a quick nap or long rest, both would be regarded as biphasic. A nap is a form of biphasic or polyphasic sleep, where the latter terms also include longer periods of sleep in addition to one period. A short nap can boost alertness, mood, memory, and reduce stress. For example, a Dymaxion schedule could include naps at 5:30 a. The shortest nap duration, thus, is around ~40 minutes. . 5 hours at night, and an afternoon nap or siesta of up to 1. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. Moderate. The second week, things started to fall apart. The “Siesta. It is very reasonable that he needs a lot of sleep for extra muscle recovery from wear and. Donald Trump: Minimal Monophasic Sleep From one politician to another. A little background summary: Polyphasic (i. Biphasic sleep patterns: This pattern involves sleeping twice per day. 5-hour nap in the hot. This was his famous siesta which would enable him to get about half days’ worth of work for. If I recall correctly, the idea of the Uberman sleep schedule is to take advantage of REM Rebound, where the body will use every minute of sleep it is offered (in this case the 20 minutes per 4 hour period) and solely dedicates it to REM sleep; skipping the preceding 3 or 4 stages of sleep. Nap lengths and sleep times can vary everyday if desired. Total sleep is kept consistent within a. Sleeping for two sessions in a 24-hour period may improve cognitive function. Also, I stay up late pretty often but I wake up at the fixed time even if I go to sleep at 03:00. When most people head to bed, the expectation is that they will sleep through the night in one block of time. REM = Rapid Eye Movement sleep (a vital sleep stage where most dreams occur) SWS = NREM3 = Slow-Wave Sleep (a vital sleep stage where bodily repairs happen) NREM1 = Light sleep stage 1 NREM2 = Light sleep stage 2 SOREM = Sleep onset REM SOSWS = Sleep onset SWS TST = Total Sleep Time. Everyman 6, Biphasic (schedule), short Siesta. The nocturnal sleep block may have to be delayed to midnight or 1-2ish AMs but with good dark period management it's totally doable. When most people head to bed, the expectation is that they will sleep through the night in one block of time. Better is a bit nebulous, it varies and is personal, polyphasic survey has more people successfully adapted to siesta than segmented, but it could just be that more have tried it. According to the Sleep Foundation 1, this is a sleep pattern where you split your sleep into two segments. the most famous example being the siesta. To adapt to the busy schedule of school or work, polyphasic sleep schedules have become more and more popular with whole communities. So in each 8-hour block, you stay awake for 6. 5 hours rather than 8. Majority of Omani population work in the public sector and the work shifts usually start at 7:30 or 8:00 am and ends at around 2–3 pm. Based on your schedule, a possible schedule is sleeping from 9 AM to 3 PM, and then have a 20m nap before you go work. In general, we can speak of 3 types of biphasic sleep: A short siesta: 6 hours of sleep at night and a 20-minute nap in the middle of the day. many phases) sleep is where a person spreads their daily sleep over multiple sessions. The shortest nap duration, thus, is around ~40 minutes. Get app Get the Reddit app Log In Log in to Reddit. This doesn't limit to having a main sleep and a 20m nap. Opportunity for increased productivity. Churchill said this "siesta," or short nap,. Difficulty. These terms are aptly named – bi meaning two, and poly meaning many. Biphasic sleep has been widely used historically, including Segmented and schedules falling in between E1 and Siesta, in which which is supplied. Today I decided to try the biphasic model of a long nap, ie sleep from 02:00 am to 07:00 am, go to the stage at 8:00, and leave at 16:30. Question on irregular siesta. Da Vinci followed an extreme form of a polyphasic sleep schedule called the Uberman sleep. Triphasic sleep’s debut in the 2000s marked. Biphasic sleep is divided into two parts. In this method, you take one 20-minute nap during the day and then sleep for six hours starting around midnight. Leonardo da Vinci, who functioned on two hours of sleep a day while painting the Mona Lisa, followed a form of polyphasic sleep schedule called the Uberman sleep cycle, which involves 20-minute. The concept of Dymaxion sleep was developed by a man named Buckminster Fuller, who was. We reviewed the literature to identify the impact of polyphasic sleep schedules (excluding nap or siesta schedules) on health, safety, and performance. Winston was a believer in the siesta. Polyphasic sleep is a nap-focused rest schedule. Given his expertise in so many things -- invention, painting, sculpting, architecture, science, music and more – the unconventional. You might benefit from trying polyphasic sleeping if you want more. ” So you have a first and second sleep period each day. Siesta Method: Sleep at night for 5 hours and 1 ½ hours in the afternoon;Learn about the different Polyphasic Sleep schedules in this easy-to-use navigator! In this section, you will learn more about specific schedules in each schedule group. Polyphasic Sleep. E1 is the first schedule in the Everyman line, which contains a long core, usually with a length of 6 hours, and a short nap. See full list on sleepfoundation. In evolutionary terms, polyphasic animals are the most common, whereas monophasic animals have. The Siesta (popular in Spain), and Segmented (which was widespread before the advent of artificial lighting) sleep schedules are some of the earlier forms that polyphasic sleep has taken. . Dr. 5 hours. Captain Giles to Joseph Conrad who had taken a siesta. Mediterranean cultures embrace the siesta. Polyphasic sleep was associated with higher ESS score (P=0. 5-hour cores): 7 hours. 5 hours. Participants slept for 6. , and 11:30 p. There’s a pretty good book that goes in depth about sleeping and what not (sleep: the myth of 8hours, the power of naps, by Nick Littlehales. Of 40,672 potentially relevant publications, with 2,023 selected for full-text review, 22 relevant papers were retained. No polyphasic schedule supports waking up and not resting for more than 8 hours in a row. However, the current evidence suggests that body clock training has limitations. Although biphasic sleep is well-known to modern men (sleeping twice like in siesta), there is limited knowledge about multiple sleep pattern. 5h cores have been proven effective on schedules like siesta, and have. In the various types of sleep conditions, a lack of respiratory effort is witnessed. 5 hours in the afternoon. Polyphasic sleep is the practice of distributing multiple short sleep episodes across the 24-hour day rather than having one major and possibly a minor (“nap”) sleep episode each day. Polyphasic sleep is quite widespread in animal kingdom. Siesta - 6,5 giờ . May better. We reviewed the literature to identify the impact of polyphasic sleep schedules (excluding nap or siesta schedules) on health, safety, and performance. Types of Biphasic Sleep (Siesta Sleep) 1/2. The length of siesta sleep, in biphasic sleep, is 4-20. Difficulty. That’s the promise of polyphasic sleep, a method of rest that involves scheduling brief, strategic naps, thereby limiting the number of hours “wasted” sleeping. Other than that make sure ur 90 minute nap ends before 6, because u want to be awake for a decent amount of time before ur night sleep, so it’s easier for u to fall asleep. Siestas are short naps, often taken in the afternoon, that can offer various benefits for health and well-being. He took a 2-hour nap every day at 5 p. I feel this would work, but also wanted to make sure, also does late core siesta make you very sleep. Most people. Also referred to as segmented sleep, polyphasic sleep describes a sleep schedule with three or more sleep periods per day. Biphasic sleep. The bipha-sic siesta pattern was found to be associated with younger age group (25–34 years) (P=0. It is one of the 5 polyphasic schedules with only core sleeps. May better accommodate irregular work schedules. who habitually take a siesta. Siesta is considered to have 2 core sleeps, a long one at night and a short one in the day. Interestingly, they have been the main sleep schedules for a long time throughout human history in some way. However, it does not offer any sleep reduction from personal monophasic baseline. 24). You might benefit from trying polyphasic sleeping if you want more time awake, have a demanding or irregular schedule, or are just curious in experimentation or dreaming!. 6 hours 30 minutes. The timing of the nap should be around 3:10-3:45ish PM, if you plan to uphold your biphasic schedule even after all exams. One can have a sleep schedule that places REM sleep in predictable zones. In Europe, a biphasic cycle is more common with the siesta sleep cycle which requires a 1. Some cultures engage more frequently in biphasic sleep patterns, sleeping at night and during a daily afternoon nap. It consists of 2 core sleeps with a wake period in between. Szymanski. Polyphasic scheduling is an experimental art and science designed to increase quality wake time without sacrificing wellbeing. Usually, each block is 3-5 hours to 4 hours in duration. What this entails are short, 20-minute power naps throughout the entire 24-hour cycle. m. Mavogel Cotton Sleep Masks, 2-Pack Amazon Whether you’re a city dweller, frequent red-eye traveler or in search of total darkness for your 3 p. Specification. Segmented sleep is also popular in the world, from past to present. I agree. Don't work more than 10h a day. You then compensate after lunch with a 1-1½ hour nap. Polyphasic sleep is also set apart from a biphasic sleep in which there are two blocks of sleep in 24 hours, i. The biphasic siesta pattern was found to be associated with younger age group (25-34 years) (P=0. Some say that biphasic sleep is a healthier sleep pattern than a monophasic pattern, and some countries. Polyphasic sleep is the practice of sleeping more than once a day. gsxr. Obviously, that niche does carry over today’s religion. Segmented sleep is one of the oldest polyphasic patterns to date. Polyphasic Sleep While biphasic sleepers sleep twice per day, polyphasic sleepers sleep in multiple segments per day. Please share any experience, info, etc. This year however i often (1-2 times per week) have to attend some school activities that are conveniently placed from 14:30 to 16:30, so. I don't know how long it took me to adapt because I was adjusted to sleep a little (mono style). So about the Uberman and Dymaxion sleep schedules, they don't fit in my daily routine because 6 hours of school from 8a. Polyphasic sleeping for a 14 year old . Siesta Sleep is also biphasic and it’s very common. Knowing that, I'd assume this sleep schedule to be an absolutely terrible idea to do alongside extraneous exercise (you will not get gains without plenty of rest). Sleeping during nighttime hours and taking a midday nap, for example, is biphasic sleep. Each of these is in contrast to monophasic sleep, which is one period of sleep within 24 hours. r/polyphasic A chip A close button. 4. We keep hearing that with enough training, polyphasic sleep is possible for everyone. The afternoon siesta was a big part of culture for a very long time in Spain at least and therefore presumably people have safely practiced polyphasic sleep for large parts of their lives. Siesta model is almost a standard for athletes, but doesn't result in more productive hours awake, in its usual form. Polyphasic sleep is the practice of sleeping more than once a day. The core gap between the segmented sleep is 2. Given his expertise in so many things -- invention, painting, sculpting, architecture, science, music and more – the unconventional. In addition, both polyphasic and biphasic siesta sleep patterns are associated with daytime sleepiness. In the context of polyphasic sleeping, any sleep duration with at least 1 full sleep cycle (80-120m) is a core sleep. Furthermore, you will also get to know all possible alternate scheduling variants that have worked or may work. Close. The dawn core (1. Sleeping during nighttime hours and taking a midday nap, for example, is biphasic sleep. Expand user menu Open settings menu. – after a whiskey and soda. Polyphasic sleep schedules split our sleep time into at least three segments throughout a 24-hour period, and. I'd like to start experimenting with polyphasic sleep with the siesta cycle but don't know if it's realistic given my schedule. Polyphasic sleep is the practice of sleeping more than once a day. Researchers also categorized sleep patterns into 1,. Better reflects the circadian desire for afternoon naps. : Go to sleep 10mins before you have to sleep. This pattern occurs when you take a short nap in the middle of the day, around 20 minutes, and then sleep again for about 6 hours each night. (most find 5 sufficient) Triphasic is rarely successful because of it's short total sleep length. This can cause. In case of biphasic sleep patterns, people go through about 4 REM cycles at night and can experience one more during a long siesta. With undeniable niches, Segmented sleep sets itself apart from the. m. While the prevalence of polyphasic sleep is unknown, anecdotal reports suggest attempts to follow this practice are common, particularly among young adults. A biphasic sleep schedule is any sleep schedule that involves two sleep periods per day. The post-lunch nap is known as a siesta. The following moments are suitable for recovery methods: Before doing a polyphasic sleep schedule, if one is sleep deprivedCheck out this video where it's detailed how polyphasic sleeping lowers the coronary mortality of people, how the siesta is an adaptation to disease…As mentioned earlier, polyphasic sleeping did have its niche in the religious world. Some benefits of polyphasic sleep schedules include enhanced brain activity, more efficient time management, and increased feelings of happiness and euphoria among many others. I’m looking into the Segmented sleep with a siesta. Polyphasic sleep is quite widespread in animal kingdom. Siesta is a. However, unlike most standard scheduling where a core sleep would make use of a multiple of the 90m sleep cycle, the standard reducing Siesta (6. E1 is the first schedule in the Everyman line, which contains a long core, usually with a length of 6 hours, and a short nap. Participants slept for 6. The study revealed that 35% of participants had biphasic-siesta sleep pattern, 28% polyphasic, 26% monophasic, and 11% biphasic-dawn. Da Vinci brought forward the polyphasic sleep process which was called the “Da Vinci Sleep Schedule”. The afternoon siesta was a big part of culture for a very long time in Spain at least and therefore presumably people have safely practiced polyphasic sleep for large parts of their lives. However, do note that your mileage may vary, as usual when. Alternatively, a first shift can also run from 8 AM to 4 PM instead. Hi All, I have begun researching converting to polyphasic sleep, siesta in particular. net and Napchart. He took a 2-hour nap every day at 5 p. A polyphasic sleep schedule takes on several forms, like the Uberman sleep cycle or the Everyman pattern. 1 long core sleep, 1 daytime short core. Also called the siesta sleeping pattern, this is pretty common in Southern Europe. Typically, this means four to six periods of rest total. You have reached Polyphasic Sleep Wiki, the open repository for polyphasic sleep information. I have never practiced polyphasic or biphasic sleep, in fact, I only learned about these methods a few days ago and got interested. But ultimately, so long as you have a rough routine it totally pays to have a more natural sleep routine. Cut it down and be more productive as a result. Biphasic/Siesta Cycle: Not even worthy of a diagram, the biphasic cycle is basically that of every college student in America. Segmented sleep is also popular in the world, from past to present. Non-reducing Segmented and praying lifestyle. Siesta sleep. m. Polyphasic sleep refers to sleeping in more than two segments per day. Radical biphasic: This consists of dividing sleep time in two. A "core sleep" and a single nap seems to be the most natural form of polyphasic sleep; while citizens of the world don't necessarily aim to minimize their time spent. A short siesta is more doable than polyphasic sleep for most human beings. 001) but not with poor sleep quality (P=0. 6±1. Zones that enable high-level lucid dreaming include. (like Siesta), I have to think of some ways to tweak Triphasic. Four sleep patterns were identified: monophasic, bi-phasic (post-dawn), bi-phasic (afternoon siesta), and polyphasic (three sleep periods/24 hours). Alternatively, if strict polyphasic. Both of these sleepers have been naturally Segmented sleepers. However, do note that the Biphasic form on this schedule on average likely has more total sleep than on the traditional E1/Siesta as designed on polyphasic. Polyphasic sleep is the practice of sleeping more than once a day. m. Polyphasic sleep refers to a schedule in which someone has two or more sleep sessions throughout a 24 hour period. Some time between 70,000-40,000 BC, Neanderthal man stopped the non-human primate pattern of. 24). You can mix it up and alternate between 4,5 and 6 hours if you like. 1 long core sleep, 1 daytime short core. The Ube. Well, less to how much you feel is enough, not to be. Of course this is an extreme variant but it goes to show that a delayed daytime siesta to mid-late afternoon is totally viable. You might benefit from trying…No, anyone who indulges in a siesta can say that they're practicing biphasic sleeping (one long sleep, and one shorter sleep per day). Polyphasic sleep is the practice of distributing multiple short sleep episodes across the 24-hour day rather than having one major and possibly a minor ("nap") sleep episode each. 3±0. Polyphasic sleep is quite widespread in animal kingdom. notes: . Because I do feel that my cognitive abilities start to decline after 3 hours of intense studying. 8.