Find out what happens to the body when you take 20-minute naps every 4 hours for a week

While the concept sounds intriguing, what happens to the body and mind during such an extreme shift in sleep patterns?

Dr Jagadish Hiremath, public health intellectual, tells indianexpress.com, “Polyphasic sleep refers to a sleep pattern where a person divides their sleep into multiple sessions spread throughout the day, instead of following the conventional monophasic (one block of 7–9 hours) or biphasic (two sleep sessions) patterns. The specific version you’re describing, known as the Everyman sleep schedule, consists of short 20-minute naps every four hours.”

What to keep in mind

Dr Hiremath says this sleep pattern “drastically reduces total sleep time, forcing the body to rely on REM (rapid eye movement) sleep for restoration.” He adds that while some proponents claim heightened focus and productivity, scientific evidence suggests otherwise for most individuals:

Memory: Sleep deprivation from polyphasic schedules can impair long-term memory consolidation, a process that occurs during deep (slow-wave) sleep. Studies published in Nature Neuroscience (2017) found that disrupted sleep cycles hinder hippocampal activity, which is critical for memory storage.

Focus and Decision-Making: Sleep fragmentation increases cognitive load, leading to slower reaction times and impaired decision-making. The Journal of Sleep Research (2020) noted that participants following polyphasic sleep exhibited reduced problem-solving abilities and diminished executive function.

Sleep deprivation increases cortisol levels, disrupting glucose metabolism and worsening anxiety and fatigue. (Source: Freepik)

Physiological changes that occur during a week of this polyphasic sleep schedule

According to Dr Hiremath, polyphasic sleep schedules can lead to several physiological changes due to inadequate recovery. Sleep deprivation increases cortisol levels, disrupting glucose metabolism and worsening anxiety and fatigue. Fragmented sleep also impairs immune function, reducing cytokine production and making individuals more prone to illness. Additionally, sleep disruption is linked to “increased heart rate and higher blood pressure,” posing cumulative cardiovascular risks.

Long-term disruptions to the circadian rhythm or overall health

The circadian rhythm, the body’s internal clock, is governed by light exposure and regulates sleep-wake cycles. Dr Hiremath highlights that polyphasic sleep disrupts this rhythm, leading to:

Circadian Misalignment: The body struggles to maintain a stable schedule, resulting in hormonal imbalances, fatigue, and mood disorders. A Sleep Medicine Reviews (2020) study emphasized that prolonged circadian disruptions increase risks of metabolic syndrome and obesity.

Chronic Sleep Debt: Over time, polyphasic sleepers accrue sleep debt, which impacts cellular repair, brain detoxification via the glymphatic system, and emotional regulation.

Mental Health Decline: Chronic sleep deprivation is strongly associated with depression and anxiety. The Journal of Clinical Psychiatry (2019) highlighted that disrupted REM cycles can exacerbate mood disorders.

Who should avoid it

Polyphasic sleep can particularly harm children and adolescents by impairing brain development and growth, the elderly by exacerbating cognitive decline and increasing fall risk, and individuals with chronic conditions like diabetes or hypertension by worsening inflammation and metabolic dysfunction. While it may offer short-term benefits for shift workers and military personnel by providing distributed rest during irregular hours, the risks remain significant, especially for long-term health, cautions Dr Hiremath.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.