Monophasic

• One core of 8hrs
• Total Sleep: 8h; Time Awake: 16h

Siesta Sleep (biphasic)

• 5-6 hours of sleep at night
• 20-90 min naps in early afternoon
• Matches natural Circadian rhythm
• Commonly considered healthier than monophasic sleep
• Core: 11:30pm - 5:30am (6h)
• Nap: after lunch, anytime between 12 and 2 (20m)
• Total Sleep: 6h 20m; Time Awake: 17h 40m
• +1h 40m

Everyman Sleep

• Rely on Circadian and Ultradian rhythms
• Consistency of time between sleep is highly important
• Everyman 2 (E2)
  • Core: 5hrs
  • Two 20min naps
  • Total Sleep: 5h 40m; Time Awake: 18h 20m
  • +2h 20m
• Everyman 3 (E3)
  • Core: 3.5hrs
  • Three 20m naps
  • Total Sleep: 4h 30m; Time Awake: 19h 30m
  • +3h 30m
• Everyman 4 (E4)
  • Core: 1hr 40mins
  • Four 20m naps
  • Total Sleep: 3h; Time Awake: 21h
  • +5h

Dual Core Sleep

• Core sleep around dusk, core sleep around dawn, and a number of siestas
• Can have the benefits from both segmented sleep and siestas and are theoretically very healthy
• Dual Core 1 (DC1)
  • Two Cores: total 5hrs
  • One nap: 20mins
  • Total Sleep: 5h 20m; Time Awake: 18h 40m
  • +2h 40m
• Dual Core 2 (DC2)
  • Two cores: total 4hrs
  • Two naps: 20mins each
  • Total Sleep: 4h 40m; Time Awake: 19h 20m
  • +3h 20m
• Dual Core 3 (DC3)
  • Two cores: total 3hrs
  • Three naps: 20 mins each
  • Total Sleep: 4h; Time Awake: 20h
  • +4h