Monophasic Sleep Schedule
One bout of sleep
A monophasic sleep schedule involves one long bout of sleep at night, typically 7-9 hours. This is the most common sleep schedule for adults. Dr. Walker explains that this schedule is not suitable for infants and toddlers, who require multiple bouts of sleep throughout the day.
- Adults typically require 7-9 hours of sleep per night
- Monophasic sleep schedules are not suitable for infants and toddlers
- This schedule is often necessary for traditional work schedules and daily responsibilities
- Establish a consistent sleep scheduleGo to bed and wake up at the same time every day, including weekends. This helps regulate the body's internal clock and can improve the quality of sleep.Pro tipAvoid napping close to bedtimeWarningIrregular sleep schedules can disrupt the body's natural sleep-wake cycle
- Create a sleep-conducive environmentMake the bedroom a sleep haven by ensuring it is dark, quiet, and cool. Consider using earplugs, a white noise machine, or blackout curtains if necessary.Pro tipInvest in a comfortable mattress and pillowsWarningA sleep-conducive environment is crucial for improving sleep quality
Adult with traditional work schedule
An adult with a traditional 9-to-5 work schedule may find that a monophasic sleep schedule works best for them, as it allows for a single long bout of sleep at night and wakefulness during the day.
OutcomeImproved sleep quality and increased productivity during the day
Inconsistent sleep schedule
Going to bed and waking up at different times each day can disrupt the body's natural sleep-wake cycle, leading to poor sleep quality and other health issues.
Napping close to bedtime
Napping too close to bedtime can interfere with the ability to fall asleep at night, leading to poor sleep quality and other health issues.
The monophasic sleep schedule is the most common sleep schedule for adults, as it allows for a single long bout of sleep at night. This schedule is often necessary for traditional work schedules and daily responsibilities.
Source · PODCAST
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series