Think it's decadent to sleep at noon? Think again. The benefits of nap, its beneficial power, can make you smarter, more normal and adequate, and healthier.
Proven by Science!
The Spaniards, a jovial people, have siesta in their arsenal; Germans, as solid people - enjoy ein Schlfchen - an afternoon nap; Japanese professionals like to snooze regularly.
“Time-honored nap is part of many thriving cultures,” says Sara Mednick, Ph.D., psychologist and sleep researcher at the Institute for Biological Research in La Jolla, California. She estimates that on average 40-60% of the world's adult population is napping. And perhaps everyone should follow this pleasant habit.
Sleep experts recommend and strongly advise that adults get 7-9 hours of sleep each night, but according to statistics, Americans only sleep 6.8 hours. According to the National Sleep Foundation, "Humanity has gotten to the heart of the matter where sleep is seen as a luxury rather than a necessity."
Yet, if more of us took naps to make up for lost and “under-sleep, over-sleep” sleep, then “we would be more efficient and productive at work and at home,” says Mednik. A 20 or 30 minute nap can turn us into vigorous people. Light sleep will transform everyone into a newly refreshed person who will storm the rest of the day with renewed energy. Studies have found that people who doze off and get adequate sleep are less forgetful and have lower levels of hormonal surges.
If you tend to move with great energy and speed during the day on cola and coffee, then you just need to think about acquiring such a habit. Even though daytime sleep is an innate skill in everyone (babies carry out this process with surprising ease), for most adults it is sometimes a lost skill.
The following strategies will help nap become second nature. And it doesn't matter at all whether you are at home, in the office, or on the road. 15-20 minutes of light but healthy sleep will save you from many terrible diseases that are just waiting in the wings.
Naps are the path to better health
Sleep in the afternoon provides the body with the firming benefits that a full night's sleep has, including the most obvious: feeling refreshed and relieving anxiety.
In a recent study, researchers compared the ability of people with naps to those who were awake. The study was necessary to study the impact of a new computer game. The two groups, both of which had an average of 7 hours of sleep a night, were allowed to play, then tested on their skills in the morning and then again at 4:00 pm.
The slumbering group lay down at 1:00 pm before the test. A study published in the journal Nature Neuroscience found that the skill of people who took a nap during the day was 50% greater than that of those who did not. Doze - Improves Learning!
Doze fasting allows you to perform better at tasks that require creative understanding, complex motor or perceptual skills, and muscular precision. After a short nap, everything improves - from playing the piano to typing and proofreading.
An afternoon nap gives a new burst of energy, improves mood, because a person is simply rested.
Extra sleep can also help reduce your risk of certain serious illnesses. People who sleep less than seven hours a night have higher levels of the hormonal cortisol and insulin. High levels of these hormones have been linked to diabetes and heart disease. nap
Therefore, a little more sleep, compensating for a lack of sleep at night with a light daytime sleep, even in the form of a nap, helps to control all stress hormones.
When is it desirable to take a nap ?!
The optimal time to nap is between 1 and 2:30 pm, the same time the cravings for the chocolate bar or latte kicks in. This period is known among scholars as the afternoon fall, but it happens if you eat.
Being drowsy earlier or later in the day is also fine. Just try to schedule your nap so that you wake up at least three hours before your normal bedtime. And thus, you don't ruin your nightly routine.
The ideal nap length is 20-30 minutes. In that amount of time, you experience sleep stages 1 (sleep onset) and 2 (light sleep). During these lighter phases, you drift into and out of sleep, muscle activity slows down but does not stop, and brain waves just start to slow down. You can wake up very quickly from any stage of sleep.
However, if you allow yourself to sleep for more than 30 minutes, then you will likely fall into slow wave sleep - stages 3 and 4 - and drop your normal nighttime sleep schedule.
During these stages, considered restorative or deep sleep, brain waves are very slow and there is no eye movement or muscle activity. The brain registers a state of being asleep. And therefore there will be much less need to sleep at night.
Science to doze
Just as you can learn to meditate or use deep breathing techniques, relaxation techniques, you can train yourself to quickly enter a state of light, healthy sleep. It's just like any other skill - the more you practice, the better results you get.
For most of us, falling asleep every night is automatic; restorative naps are not. For those who have difficulty sleeping during the day, preparation is key.
The approach to nap is as important as the nap itself. First, make sure you are in a relaxing environment - turn off lights, plug in earplugs, turn off your phone call. Then, put yourself in the right mood. You should feel that you deserve to rest. Remind yourself that taking a nap is as strengthening as a physical warm-up. These 20 minutes of light sleep will lower your heart rate, reduce stress, and calm your mind.
If you are feeling constrained, or cannot stop your thoughts from racing, use popular relaxation techniques. Try to visualize a peaceful place - your favorite beach, say, a hammock - and concentrate on such a picture until you feel that all worries are fading away. Or pay attention to muscle relaxation. As you work your way from your toes to the top of your head, pay attention to checking each part of your body, completely at ease.
If you are concerned about waking up, set your alarm. Once you become a regular nap fan, your body will adjust and you probably won't need the extra ringing alarm to wake up.
If you think you don't have enough time, allow yourself only 10 minutes to take a nap. They can significantly improve mood and relieve anxiety.
And the most important achievement of midday sleep. After a nap, you will feel that you have a second day, and you are full of strength and energy!
Proper sleep is the key to health, longevity, beauty, and fruitful work. In order to get up in the morning cheerful and willingly take on any business, you must follow certain rules of good, high-quality sleep.
Why sleep is important to humans
Not a single living creature can do without sleep. During sleep, all reactions of the body are inhibited. A person cannot exist without sleep. Sleep allows you to restore the body's energy resources, not only physical, but also mental.
During sleep, growth hormone is produced, which slows down the aging of the body. This hormone is released only at the stage of the deepest sleep, and begins to actively nourish the cells of the body, accelerating the process of their division, which means helping to restore muscles, bone tissues, and the immune system.
A good long sleep helps the body to cope with many diseases, keeps the cardiovascular system in good shape for a long time, and reduces the risk of stroke.
Rest at night brings calmness, all the information received during the day is processed, sorted out, and in the morning many problems seem insignificant, or a solution appears.
Those who want to stay young and beautiful for a long time should definitely find time for a long, sound sleep.
Those who want to lose weight should also get enough sleep, since a person who has not slept enough is a hungry person. And from constant lack of sleep and subsequent overeating, you can easily gain extra pounds.
And, of course, performance is directly related to the number of hours spent in a dream.
What time to go to bed and what time to get up
The most optimal time to start sleeping is before midnight. Based on numerous studies, scientists have found that the human body is subject to biological cycles, and there are stages of activity, stages of its decline, and rest. It is necessary to adjust sleep in accordance with these natural needs of the body. So the very peak of activity falls on daylight hours, from about 8 in the morning and somewhere until 18, then its gradual decrease begins, and by 21-22 hours the stage of relaxation, fatigue begins, and by 23 there is a minimum of activity. Therefore, the best time to go to bed is 22 hours.
But, it is important not only the correct time of going to bed, but also the correct time of awakening. Adequate sleep goes through several repetitive stages, which last for a healthy person on average from 6 to 8 hours. Therefore, it turns out that you need to get up around 6 o'clock in the morning. These data are, of course, averaged, and depend on many other factors.
- Each person is individual, and one needs more sleep, the other less;
- women need a little more time to sleep;
- people of different ages, also sleep for a different number of hours, respectively, and the time of falling asleep and the time of awakening are adjusted;
- diet also affects sleep duration.
How to get the right sleep pattern
It is sometimes difficult for a person to force himself to change something in his crazy life schedule. But, if thoughts and a desire to start leading a healthy lifestyle have appeared, then you need to overpower yourself. And then the habit of living according to the new schedule will appear. Since it takes at least 8 hours to sleep, the first thing to do is to set certain sleep frames and adhere to them, for example, from 22 to 07. This is especially difficult if before that many things were done before the middle of the night.
To make it easier, you need to draw up a daily routine, hang it in a prominent place and try to comply. In the daily routine, the entire day should be scheduled, starting from waking up at 6 or seven o'clock, and ending with bed at 22 o'clock. If, you see, that some things did not have time to be done by the time of sleep, then postpone them. Over time, everything will enter the right rhythm, and even more free time will appear, and all unnecessary things will be eliminated by themselves.
Some time after living according to a newly approved schedule for oneself, a feeling of self-satisfaction appears, in the morning there will be a feeling of joy and a desire to live and develop further, productivity and activity at work will increase, there will always be a good mood.
What is the danger of lack of sleep
Lack of sleep is especially dangerous when it becomes permanent. Such a person can be easily identified by external signs. He looks bad, is annoyed, has low performance. But, this is not the worst thing that chronic lack of sleep can turn into. The overwhelming majority of those who do not sleep much, eventually overgrow with a number of serious ailments and diseases. They have:
- persistent headaches;
- arrhythmia;
- problems with heart;
- heart attack, heart failure;
- pressure jumps;
- diabetes develops;
- limbs go numb;
- depression.
Also, those who do not adhere to their sleep patterns stand out from the crowd with their unhealthy appearance. The skin from lack of sleep becomes flabby, dull, bruises and bags under the eyes appear, and premature wrinkles appear.
Lack of sleep significantly reduces attention, the ability to concentrate, and this often leads to accidents at work, or road accidents, if suddenly a tired person is driving. Absent-minded attention interferes with building logical chains, memorizing something, adequately approaching problem solving, productivity is reduced to a minimum.
People who do not get enough sleep in a stressful situation can commit rash acts that they would never have done if they were in a normal state.
Continuing to live in such a regime, without changing anything, a person also shortens his life by a lot.
What are sleep disorders?
There are several types of sleep disorders:
- presomious;
- intrasomical;
- post-somnic.
The first type of violation of night rest is expressed in the fact that a person, oppressed by gloomy thoughts, piled up problems, fears, cannot fall asleep in any way.
The second category is characterized by the fact that sleep comes quickly, but after a while the person wakes up abruptly and then can no longer fall asleep, and this situation can be repeated several times during the night. By the morning, a person wakes up completely broken, not sleeping enough.
There are also more serious sleep pathologies:
- Lethargy;
- somnambulism;
- nightmares;
- sleep paralysis;
- narcolepsy;
- desynchronosis;
- apnea;
- periodic hibernation.
These pathologies are corrected only under the supervision of specialists. To avoid such problems, it is necessary to maintain proper sleep patterns.
Is a long sleep good for you?
Not getting enough sleep or sleeping too long is bad for your health. In some cases, of course, a long sleep is necessary, for example, during an illness, or when a person is very tired from hard work, or he had to stay awake for a long time. In these cases, it will take more time to restore energy reserves in the body. In other cases, oversleeping is harmful. With an excess of sleep, a person begins to lie on a pillow, under a blanket, get tired and lose the strength that he had previously accumulated. Prolonged sleep knocks down the biological clock, begins to change it to the prevailing rhythm, and always for the worse. As a result, this can lead to depression, when the body closes itself off from problems in this way, as if I were sleeping and I don’t know anything, I don’t decide. The following health problems may appear:
- high blood pressure;
- psychological illness, depression;
- swelling;
- violation of blood circulation, its stagnation.
Sleep is considered long if it lasts more than ten hours. Normal sleep duration is 6-8 hours on average. Of course, everything is purely individual, but still, on average, it looks like this.
Why do I have nightmares in my dreams?
Frequent nightmares in dreams can indicate internal diseases, or they can arise under the onslaught of daytime problems. Some of the emotional traumas received in childhood go through life and sit deep in the subconscious, manifesting in the form of nightmares.
Overwork, stress, prolonged nervous tension are also reflected in frightening dreams.
Emerging diseases, or some kind of chronic disease, cause nightmares.
- Temperature, headache, nasal congestion, neurosis - you may dream of fights, wars, and other scenes of cruelty.
- Snoring, breathing disorders cause dreams, where a person suffocates, he has nothing to breathe, a terrible fear of death appears.
Overeating before going to bed will also lead to unpleasant dreams.
Some external stimuli, for example, stuffiness, cold, unpleasant odor, flashes of light, uncomfortable bed, and other inconveniences cause bad dreams.
NATALIA EROFEEVSKAYASleep duration and quality- criteria influencing many factors: mood, well-being, feeling of cheerfulness. Getting ready for a new day, we try to go to bed early, but in the morning we wake up broken and lethargic. On the other day, on the contrary, after a short sleep, we wake up on our own, we feel vigor and strength. Why is this happening and how to get enough sleep? To answer these questions, let us analyze the phases of fast and slow sleep of a person in time and their characteristics.
Scientists' discoveries
Sleep today is an understandable physiological state. But it was not always so. For a long time, scientists could not track what changes occur to a person during rest. The topic was closed and difficult to study. In the 19th century, a person's posture was assessed, blood pressure and temperature were measured, and other indicators were taken. For a detailed study, the sleeping people were awakened and the changes were recorded.
Hand turns off the alarm clock early in the morning
The first attempts to interfere with sleep have yielded results. Scientists have found that sleep goes through stages of varying duration fast and deep sleep of a person, and their value is great, since it affects all indicators of the body. The German physiologist Kölschütter found that deep sleep occurs in the first hours of rest, and then it turns into a superficial one.
After the discovery of electric waves, scientists took a complete picture of what is happening with the sleeping person. An electroencephalogram helped to understand what was happening to a person during rest. In this case, the subject did not have to wake up. Thanks to new technologies, it became known that sleep goes through 2 phases: slow and fast sleep.
Stage of slow sleep
Orthodox sleep is divided into stages. The stages differ in the duration and depth of rest. Consider the stages of slow wave sleep:
The first... Occurs after a person closes his eyes. The first stage is called a nap. The person does not fall asleep yet, the brain is in an active stage. Within 10-15 minutes. the vacationer is processing information that has occurred during the day. During this period, solutions are found to the questions that tormented the person.
The second... At this stage, "sleepy spindles" appear. They occur at intervals of 3-5 minutes. During their passage, consciousness is completely turned off. In the intervals between the "sleepy spindles", a person is sensitive to what is happening around. He hears voices or sounds. This feature enables the mother to hear the crying of the baby at night. If the sleeping person is called by name, then he will immediately wake up. Physiological changes are reduced to a decrease in muscle activity, a slowdown in the pulse.
During the second slow phase of sleep, a person hears sounds
The third... Delta sleep stage or transitional. "Sleepy spindles" persist and become more prolonged. Delta oscillations are added to these. The third stage is called preparatory before deep sleep.
Fourth... At this stage, the pulse becomes more frequent, and the pressure rises. The person falls into a deep sleep. Dreams during this period are fuzzy and blurry. If the vacationer wakes up during the fourth stage, he will not remember what he dreamed.
People who are sleepwalking or talking in a dream do not remember anything the next morning. This is due to the fact that all events take place in the deep stage of sleep. Even if you interrupt the walk of the sleepwalker, he will not understand why he is not in bed and how he ended up in another room. It is at this stage that people have nightmares.
Duration of deep sleep directly depends on the age of the person and the physical condition of his body. For example, the duration of the children's deep sleep phase is 20 minutes, but the quality of sleep is completely different than that of most adults: it is much stronger, children may not respond to external stimuli (sound, light, touch). Thus, even the smallest ones restore energy, "reboot" the body's systems, and charge the immune system.
How long is the deep sleep phase? The deep sleep phase, the duration of which varies depending on the specific stage, is generally one and a half to two hours. Of these, 5-10 minutes are "allocated" for a nap, for the second stage (slowing down of breathing and heart rate) - 20 minutes, for the third and fourth phases - 30-45 minutes.
The girl sleeps sweetly, hugging a pillow
Features of REM sleep
Upon completion of deep sleep, REM sleep occurs. Opened the fifth stage by Kleitman in 1955. The recorded indicators made it clear that the body's indicators during the period of REM sleep in a person are similar to the state of wakefulness. REM sleep is accompanied by:
constant movement of the eyeballs;
a significant decrease in muscle tone;
emotionally colored and action-packed dreams;
complete immobility of a person.
How long is REM sleep? In total, shallow sleep accounts for 20-25% of the average nighttime rest, that is, one and a half to two hours. One such phase lasts only 10-20 minutes. The most vivid and memorable dreams come to the stage of REM sleep. If a person is woken up during this period, then he will fully tell what he dreamed.
Baby sleeping
Why are sleep phases needed?
A person's well-being is inextricably linked with rest, sleep. No wonder. In the first months of life, a little man has a strong connection with nature and obeys its laws. As adults, we decide how much to sleep. It is often incorrect, therefore, the mental, emotional state of a person is disturbed - that is why it is important to know the frequency of the fast and deep stage in a night's sleep and be able to calculate the stages of sleep for the time of awakening.
Scientists calculated the phases of sleep and after a series of studies came to the conclusion that 4-5 cycles pass per night... During this period, a person's recovery takes place. During slow wave sleep, the energy expended during the day is replenished. REM sleep in the first cycles is short, then lengthens. During the fifth phase, a person processes information and builds psychological defense, adapts to the environment. Knowing how to calculate the sleep cycle, it is possible to learn how to regulate the body's energy capacity and its vital activity in general.
Studies carried out on rats have shown that lack of REM sleep leads to death... The rodents were deliberately awakened to prevent the rats from entering the fifth stage. Over time, the animals lost the ability to fall asleep, after which they died. If the sleeping person is deprived of the fast phase, then the person will become emotionally unstable, prone to irritation, mood swings, and tearfulness.
Girl sleeping with hand on alarm clock
How to calculate sleep phases so you know when to wake up?
Let's take as a basis that one cycle lasts for 90 minutes. A good rest requires long REM sleep. Consequently, at least 4 cycles should pass per night. Waking up during slow sleep makes a person feel overwhelmed and lethargic. So we need to calculate how to wake up in REM sleep: the fifth phase is characterized by active work of the brain, so the awakening occurs gently and painlessly.
Let's summarize. For vigorous health in the morning, the duration of sleep and awakening after the completion of the fifth phase is important. For an adult, the ideal sleep time is 7.5-8 hours. The best option is self awakening, without an alarm or phone signal.
If during the day you feel weak and want to take a nap, then allow this luxury. In order not to harm, record the time of rest. If you slept long enough at night, close your eyes for 15–20 minutes. This is how long the first stage of slow wave sleep lasts. You will not have time to fall asleep, but you will feel that fatigue has been removed. If the night sleep was short, then go through one cycle during the day. Get 1-1.5 hours of sleep.
Conclusion
The data are approximate, but the essence is clear. Phase sleep is necessary for the normal functioning of the human body. It is important to wake up after going through 4-5 cycles... Ideally, when the awakening is independent. Daytime sleep will not harm if you do not allow the entry of the second phase or you should go through one full cycle.
January 20, 2014 11:36 amTo add energy will help ... sleep. It just seems like a counterproductive proposal. In fact, scientific research every year proves that being short (or fast, as experts call it) is a great way to increase energy levels and productivity.
And you are wrong to think that this offer is not for working girls. The benefits of siesta are so undeniable that some companies, such as Google and Apple, allow their employees to take naps at work, realizing the benefits of a nap for their employees. Tell your boss about this.
And what is good about daytime sleep?
- It's good for your health. Daytime sleep reduces levels, reduces the risks of heart attack, stroke, diabetes, weight gain.
- Daytime sleep activates the brain: improves creativity, memory, learning ability, quick reactions, etc.
- It saves money , eliminates spending on snacks, sweets, coffee, energy drinks.
- It increases your efficiency at work. There are studies showing that 20 minutes of naps are more effective at increasing productivity than 200 mg of caffeine. Another test well illustrates the benefits of sleep for work. The subjects were given a work task, which took a long time to complete: the entire working day. By the end of the working day, productivity declined, and the subjects were unable to cope with the task at hand. Then the workers were given a nap. After 30 minutes of sleep, the decline in performance was reversed, and after 60 minutes of sleep, the subjects' performance did improve.
- Daytime sleep improves mood. When you doze, your brain releases the neurotransmitter serotonin, which is responsible for mood levels. Replenishment of this chemical gives a feeling of joy and has a positive overall effect on mood.
How and when to sleep?
If you decide to independently evaluate all the benefits of daytime sleep on yourself, then it is important to know how to do it correctly. The ideal time for daytime sleep is from 13-00 to 16-00. The main condition is not to sleep later than 4 pm, because this can cause problems with sleeping at night and falling asleep at night.
How long should you sleep during the day?
There are several techniques, each of which has its own objectives and advantages. Among them:
- 10-20 minutes. This time frame is ideal for rapidly increasing energy levels and alertness. Within 10-20 minutes, you will not have time to go into the deep sleep phase, but will only be in the first two phases of sleep and wakefulness. If deep sleep is interrupted earlier than it should be, then you can feel tired, but within 20 minutes it does not reach the deep phase. Thus, sleeping for 10-20 minutes is best for those who have a very busy schedule at work.
- 30 minutes. Not the best period, if necessary swift awakening and continuing to work. For some time, the body will "sleep" by inertia (since the deep sleep phase has already begun), this is mainly expressed in the effect of a little "cotton feet". But if you do not need to immediately start working after such a dream, then you will be able to appreciate the benefits of a daytime sleep, your efficiency will still increase.
- 60 minutes. This nap time is best for improving memory as well as boosting creativity. More effective than a 30 minute nap. But it can also lead to the effect of inertia sleep, that is, the restoration of vigor will take some time.
- 90 minutes. The most optimal time to complete a full sleep cycle (all three phases). Such sleep leads to improved memory and activation of creative processes, and also very effectively increases mindfulness. A 90-minute sleep allows you to avoid inertial sleep (which is observed in 30- and 60-minute sleep segments), which means that after it it is easier to wake up and immediately feel awake. True, an hour and a half sleep has a clear drawback - impracticality. Not everyone can afford a lunch break of this length. Another problem is that it is not always possible to wake up on your own, you need an alarm clock.
Choose whichever sleep segment works best for you. The main recommendation is that the best options are 10-20 minutes and 90 minutes of sleep. The first one helps to recover in a very short time, and the second one gives a full recovery and renewal, but it will take longer. Whichever you choose, it is important that the deep sleep phase is not interrupted, because this leads to feeling and even fatigue.
Coffee + nap is the best siesta
So, you need to recuperate and cheer up very quickly. Which is better: a cup or a nap? The correct answer is both. On average, caffeine takes 20 to 30 minutes to "take effect" and take effect in the body. Therefore, you can safely have a cup of coffee and go to bed. Contrary to the misconceptions that it is impossible to fall asleep after coffee. On the contrary, you can take a nap just the 20 minutes you need, and then quickly wake up, because it will start its work. And this siesta is the best energy boost by combining the effects of daytime sleep and caffeine.
If you decide to sleep during the day
Use our tips if you've never practiced naps before:
Set an alarm to avoid oversleeping. You now know that too much time has the opposite effect for daytime sleep.
If you choose to sleep for 10-20 minutes, you can try sleeping in an upright position: for example, in a chair or sitting on the couch. This will help avoid deep sleep.
The environment is important. If possible, turn off the lights, try to limit the noise. This will cleanse the brain, relax, and allow better rest.
If you can't fall asleep, this does not mean that the body is not resting. Do not start work during your sleep time.
We wish you vigor and good performance every day!
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It is believed that polyphasic sleep techniques can increase wakefulness and reduce the time spent sleeping by up to 4 or 6 hours a day, and possibly even up to 2 hours.
Polyphasic sleep is the practice of sleeping multiple times in a 24-hour period, usually more than twice, as opposed to biphasic sleep (twice a day) or single-phase sleep (once a day).
There are currently no studies on polyphasic sleep. Few activists have tried these polyphasic sleep techniques on themselves.
The most common polyphasic sleep techniques, there are 5 of them:
1. "Dymaxion"... Sleep only 2 hours a day. 30 minutes of sleep every 6 hours.
2. "Uberman"... Sleep like in Dymaxion only 2 hours a day, only here you need to sleep 20 minutes every 4 hours.
3. "Everyman"... It is supposed to sleep here 2-3 hours at night and 3 times during the day for 20 minutes.
4. "Siesta"... A very common technique in which you need to sleep 1 hour at lunchtime and once at night for 5 hours.
5. Tesla... Afternoon nap - 20 minutes and 2 hours of sleep at night.
Let's take a closer look at these polyphasic sleep techniques.
1. Dymaxion.
The term "Dymaxion" means the concept of using technology and resources to maximize their power with the minimum use of resources.
A Dymaxion sleep schedule involves sleeping 4 times a day for 30 minutes, every 6 hours, usually at or around the 6 o'clock mark.
So, sleep at 6 am, 12 noon, 6 pm and 12 am lasting about 30 minutes. Of course, this is consistent with the general concepts of polyphasic sleep.
Obviously, this results in a total of 2 quiet hours, the same amount obtained with the Uberman polyphasic sleep technique. It turns out that the body just needs an absolute minimum of 2 hours of sleep every day.
Scientists found that many had problems following such a sleep schedule. It is believed that it is difficult to adapt to the 6 o'clock sleep break, and 30 minutes of sleep is more of an adjustment.
2. Uberman
Many believe that Leonardo da Vinci took control of time during the day with Uberman's polyphasic sleep technique. At least part of his life he did not spend on a normal night's sleep. In general, the beliefs of some about how Da Vinci slept is the basis for Uberman's polyphasic sleep technique.
The Uberman sleep schedule consists of 6 sleep parts of 20 minutes in equal increments. Every 4 hours there is a 20-minute sleep, we can say that a person only has time to take a nap during this time.
That's all. No other sleep at night.
It is extremely difficult to adapt to such a regime. If you or someone you know is going to try out polyphasic sleep, you should consider other, simpler polyphasic sleep techniques first before moving on to the Uberman technique.
3. Everyman (sleep inhabitant).
The term "Everyman" was coined by the same person who coined the term Uberman.
Most people work during the day. A relatively normal working day is 8 hours, although many people work a little more.
Many polyphasic sleep techniques are very uncomfortable. Everyman is designed to work around people's normal lives.
It consists of a period of sleep at night, when people are accustomed to sleep, and then a limited number of naps during the day, usually three. 
In the "traditional" Everyman technique, the sleep schedule is a basic period of 3 hours of sleep from 1 am to 4 am, then 20 minutes at 9 am, 2 pm, and 9 pm.
But, for a working person, a sleep schedule is more suitable from about 11 pm to 2 am, then 20 minutes at 7 am, at 12 pm, and at 6 pm.
If you are interested or just want to experiment with polyphasic sleep but are not sure if you can do it, then the Everyman technique might be a good choice for you.
4. Siesta.
Siesta is the most common polyphasic sleep technique, and involves two separate sleep segments during the day - one at night and one nap in the middle of the day.
There are three different biphasic plots.
"Power Siesta" schedule which involves sleeping for 20 minutes in the middle of the day and 5-6 hours at night, and the more common "Long Siesta" involving 4.5-5.5 hours of sleep at night and 60-90 minutes of sleep during days, and of course segmented sleep (which we will not talk about in this article).
5. Tesla.
Tesla is one of the greatest inventors in the world, claiming that he only slept 2-3 hours a day.
“I don’t think there are better feelings that pass through the human heart, like that I felt like an inventor, when you see a creature in the brain and everything turns to success ... such emotions make a man forget food, sleep, friends, love, all."
~ Nikola Tesla.
This method involves staying awake for almost 22 hours every day: sleeping 1.5 - 2 hours a day and taking a nap for 15 - 20 minutes every four hours of wakefulness. If Tesla claims to only sleep 2 or so hours a day, he may have tried this method too.
Tesla is often compared to another famous inventor Thomas Edison, who claims that he slept only 4-5 hours a night.
So we examined the most common polyphasic sleep techniques, before you start using these techniques, it is worth remembering that the side effects of polyphasic sleep have not yet been fully understood.
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