What Is the Polyphasic Sleep Method, and Does It Actually Boost Productivity?

What do Ancient Rome, Medieval China and many present day Mediterranean towns have in common?

Other than rich culinary traditions, impressive architecture and a deep appreciation for art and poetry – they all practiced polyphasic sleep.

It might seem technical, but it’s not as complex as it sounds. Polyphasic sleep simply involves sleeping in multiple shorter periods throughout the day. Most of us sleep on a monophasic sleep schedule, sleeping in one long period, usually at night, with a typical duration of around 6-8 hours. However, before the Industrial Revolution, lots of societies would have a "first sleep" after sunset for a few hours, wake up around midnight to pray, read, or even socialise, and then return to a "second sleep" until morning.

The most common form of polyphasic sleep is biphasic sleep, where rest is divided into two segments, such as a long period at night and a nap during the day. Countries like Spain, Italy, and Greece, and their cherished midday siestas might spring to mind, and while these traditions are declining in urban settings, they’re still common in rural areas. Other cultures around the world, especially Indigenous tribes and non-industrial societies in Africa and South America embrace polyphasic sleep, adopting more flexible sleep schedules because of factors like heat, seasonal changes and work patterns.

So, with a little context about which societies follow polyphasic sleep and why, you might be wondering whether there are benefits to readopting this type of lifestyle. There has been a bit of a resurgence in recent years, gaining traction as both a wellness movement and a productivity hack. But is segmented sleeping a practical option for the average person, or just a fleeting fad? We asked Dr Raj Dasgupta, clinical researcher and Chief Medical Advisor for Sleepopolis to share his expert insights.

Dr Dasgupta cites the most popular polyphasic sleep schedules: “The Everyman (a core sleep with short naps), the Uberman (just short naps, no core sleep), and the Dymaxion (four 30-minute naps). The Everyman is more doable, while extreme versions like Uberman can be really tough to maintain and often lead to sleep deprivation.”

Proponents of polyphasic sleep often argue that it’s more natural and aligned with historical sleep patterns. This belief is particularly popular within the biohacking community and among advocates of ancestral health, who point to pre-industrial societies as evidence that modern monophasic sleep is an unnatural construct. However, it’s important to note that the evidence of this is still inconclusive. Dr Dasgupta clarifies, “Polyphasic sleep isn’t great for your circadian rhythm. Our bodies are wired for one long sleep period at night, so breaking it up too much can throw off hormone cycles, digestion, and overall energy levels. Some people adapt, but most struggle with long-term consistency.”

“Some people claim polyphasic sleep makes them more productive, but research doesn’t strongly support this,” Dr Dasgupta explains. “If you’re severely cutting sleep, your cognitive function, reaction time, and mood will suffer – even if you feel fine at first. Short naps can boost alertness, but long-term sleep loss usually backfires.

He continues, “Polyphasic sleep is generally characterised by fragmented sleep patterns which can negatively impact health and performance by causing sleep deprivation, disrupting circadian rhythms, reducing sleep efficiency, and potentially leading to mental and physical health issues.”

Longevity, peak performance and extreme productivity enthusiasts, usually within tech circles, are attracted by the promise of more waking hours for work, creativity, and side hustles. However, few people who have documented their experiences with polyphasic sleep in a modern, industrialised context report long-term benefits; in fact, many find the opposite to be true. “Polyphasic sleep can have a negative impact with memory, focus, and decision-making especially if it leads to sleep deprivation,” says Dr Dasgupta. “Naps help with short-term alertness, but deep restorative sleep and REM sleep (which naturally happens in longer sleep periods) is crucial for processing information and problem solving.”

If you’re still curious about experimenting with a new sleep style, Dr Dasgupta points to a certain group of people who this method might work for, “Shift workers, students, and new parents might find polyphasic sleep helpful since their schedules are already irregular,” he says. “But for people with insomnia, it could make things worse by reinforcing fragmented sleep instead of stabilising it. A structured biphasic schedule (one nap in addition to a main sleep) might be a better option.”

If you have a demanding job, health issues, or trouble napping, polyphasic sleep isn’t a realistic option for you. If you’ve already started experimenting and you’re constantly tired, moody, or getting sick more often, it’s a sign that it’s not working for you. Listen to your body instead of pushing through exhaustion.

There’s nothing wrong with being curious about a new routine or approach to sleep, but the risk of chronic sleep deprivation, cognitive impairment and sacrificed social life might not be worth the prospect of extra waking hours. If you want to try polyphasic sleep, Dr Dasgupta advises easing into it, “Start by shifting to biphasic sleep (one nap during the day) before adding more naps. Keep a strict schedule, track how you feel, and be ready to switch back if it’s not working. Sleep is personal – what works for one person might not work for you."