16.09.2015
As already mentioned, sleep occurs in cycles of around 90 minutes during which types of brain activity fluctuate. Stage 1 Drowsiness The eyes are closed during Stage 1 sleep, but if aroused from it, a person may feel as if he or she has not slept. Intense dreaming occurs during REM sleep as a result of heightened cerebral activity, but the mind paralyses the muscles, possibly to keep the body from acting out the dreams and harming itself. The National Sleep Foundation recommends 7-9 hours of sleep daily, but for some of us with night shifts or early mornings, 7-9 is difficult to achieve. Tietzel et al. published findings in the Journal of Sleep Research in 2002 on how brief naps affect overall alertness and cognitive performance. A followup study from the  Hiroshima University using 10 healthy university students suggests 3 minutes of stage 2 sleep provide the most napping benefits. The longer you nap, the more likely you are to wake up from deep sleep, leading you to feel confused and groggy. The average person requires 7-10 hours of sleep per night according to the National Sleep Foundation. Fact is, there are 4 other sleep cycles that can provide all the benefits of sleep, while sleeping much less. The Monophasic cycle consists of various stages of sleep with REM (rapid eye movement) being the most important.
The Byphasic cycle, also called the Siesta, is the most common of polyphasic cycles as it can be viewed as the most practical for people. The Everyman cycle, first named by Puredoxyk, is a sleep schedule consisting of one 3.5 hour core sleep and 3 x 20 minute naps spread out over the day. The Dymaxion cycle is said to be the most difficult as it can only be successfully used by certain people. The Uberman cycle, again name by Puredoxyk, is a sleep schedule consisting entirely of 20 minute naps totalling 2 hours of sleep per day.


Either way you go when it comes to swapping sleep cycles, it seems the only one that requires very little adjustment of your body is the Byphasic. The first period of REM typically lasts 10 minutes, with each recurring REM stage becoming longer, The final stage may last as long as an hour.
Notice that as the night progresses, less and less deep sleep is required and REM sleep becomes progressively longer. Sixteen healthy, young adult sleeper participants were limited to 5 hours of nocturnal sleep. They analyzed EEG readings for 7 young adults who had normal sleep-wake schedules prior to initiating daytime napping. Student nighttime sleep was limited, and how long students spent in sleep stages was controlled for via EEG. Alon Avidan, associate director of the sleep disorders program at UCLA, to discuss the best time to nap. If you sleep [too late in the day], the tendency would be to get into the first deep sleep of the night from which you would wake groggy and grouchy. A person using a monophasic cycle might go to bed at night (around 11PM), sleep for 7 – 10 hours and then wake up in the morning.
The cycle is designed to counteract the natural drops in our alertness as dictated by our Circadian and Ultradian rhythms.
Each of the others will likely require a 2 week period of integration before you fully recognize the nature of the cycle.
Muscle movements of this kind can be seen in other stages of sleep as a reaction to auditory stimuli. In studies where subjects were deprived of sleep, the moment they were allowed to sleep they went rapidly into a deep sleep and stayed there longer. Results indicate stage 2 sleep enhances daytime vigilance significantly more so than does stage 1 sleep.


Although subjective sleepiness and fatigue improved, performance deteriorated and slow eye movements increased in the S1-nap condition. Both advise napping 15-20 minutes–less time reduces benefits of napping (also indicated by Hiroshima University study) but more time risks entering deep sleep. Not surprisingly, there were not measurable improvements in subjective alertness, objective alertness, fatigue, vigor, or cognitive performance on a number of tests for both the 10-second and 30-second naps. To control for physiological resting, no-nap conditions consisted of resting in a semi-reclining chair but not sleeping. Entering stage 3 or stage 4 sleep runs the risk of disrupting the body’s circadian rhythm, which might negatively impact nighttime sleeping.
Generally, it takes the body about 45 – 75 minutes to get into REM sleep which is the cycle responsible for various brain and bodily functions that are beneficial to health. In regards to health, compared to the monophasic cycle, there is now enough scientific research to show that this cycle is not only better for your health but can also lead to better moods, a decrease in stress, an increase in your ability to be altert as well as overall productivity. Although scientists don’t understand exactly why we need sleep, it has been recognized, while observing animals, that sleep is needed for survival.
The cycle consists of 4 x 30 minute sleeps throughout the day which totals only 2 hours of sleep! Some have adjusted the cycle to reflect a pattern of one 1.5 hour sleep with 2 x 30 minute naps and one 20 minute nap. When you first begin changing your cycle, you will need it to stay disciplined, so do your best to keep on track with your sleep and wake up times. One cool note for this cycle is that many Uberman sleepers report experiencing very vivid lucid dreams.



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Comments How long is a sleep cycle for adults

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    The epidemiologic literature suggests that sufferers report.