Polyphasic · Biphasic (siesta)
Biphasic (siesta)
Common Mediterranean pattern: 6-hour night sleep + 30-minute afternoon nap. Closest polyphasic option to documented health benefits.
Schedule
| Block | Start | Duration |
|---|---|---|
| Core | 23:00 | 6h |
| Nap | 14:00 | 30 min |
Honest assessment
Biphasic is the only polyphasic pattern with consistent cross-cultural and observational support. Total sleep stays in the recommended 7–9 hour band. The siesta lines up with the natural mid-afternoon dip in circadian alertness. This is the schedule most people on a polyphasic curiosity should actually consider.
Source: Van Dongen et al., Sleep 2003