World-renowned soccer player Cristiano Ronaldo. Born in 1985, he has turned 41 this year. However, as if to say, 'Age is just a number,' he still boasts a physique reminiscent of his prime in his 20s. Last month, he posted two photos promoting his launched underwear brand on Instagram, which were more than enough to prove this.
As soon as a full-body photo showcasing his muscular physique was uploaded, media outlets both domestic and international rushed to introduce his secrets to maintaining health. In particular, Ronaldo's unique sleeping habit of sleeping in 90-minute intervals five times a day captured the attention of those who aspire to have a body as healthy as his.
Along with ice baths, sauna sessions in the early morning hours, and an average of 4 hours of personal training each day, the routine that Ronaldo adheres to daily is known as 'Polyphasic sleep.' This refers to sleeping multiple times in short intervals instead of sleeping continuously for 7-8 hours at night.
Ronaldo is famous for consistently maintaining this sleep pattern. According to a report by the British media The Sun in 2022, his sleep log is as follows: After spending time with acquaintances post-dinner, he goes for a swim at 10 PM, sleeps for 90 minutes until midnight, then wakes up to rest for 3 hours in the early morning, and sleeps again for 90 minutes. He then wakes up again and takes three more 90-minute naps throughout the day. It is known that Ronaldo spends his day sleeping in 90-minute intervals a total of 5 times.
This peculiar sleep method is not unique to Ronaldo. Overseas, polyphasic sleep has established itself as a 'sleep trend worth trying at least once.' Last year, a survey conducted by the American Academy of Sleep Medicine (AASM) on 2007 American adults found that 12% of respondents said they had tried polyphasic sleep, sleeping in multiple 90-minute intervals.
Those who aim for polyphasic sleep generally expect benefits such as ▲ securing sufficient deep sleep stages ▲ waking up at the end of sleep cycles to reduce fatigue.
While we sleep, our bodies go through a total of 4-5 sleep cycles. The sleep cycle consists of stage 1 light sleep (NREM1) → stage 2 light sleep (NREM2) → stage 3 deep sleep (NREM3) → REM sleep, and the average duration of one complete cycle is about 90 minutes. Those attempting 90-minute polyphasic sleep, like Ronaldo, are essentially waking up after completing only one cycle instead of repeating the cycle 4-5 times at night.
If one wakes up during the sleep cycle, especially during the REM sleep stage or light sleep stage rather than the deep sleep stage, feelings of grogginess or fatigue may arise. Advocates of polyphasic sleep argue that "since polyphasic sleep allows you to wake up after completing one sleep cycle, it can reduce the likelihood of waking up feeling tired during the night."
There is also a view that polyphasic sleep is a 'method to sleep briefly but deeply.' In fact, the deep sleep stage is maintained the longest during the first sleep cycle right after falling asleep. In the first cycle, deep sleep lasts about 20-40 minutes, and as the cycles repeat, it gradually shortens. From the third cycle onward, it is common not to reach the deep sleep stage, with light sleep and REM sleep dominating.
90-Minute Polyphasic Sleep May Not Be Suitable for Everyone
However, not everyone's sleep cycle is 90 minutes. This is just an average figure, and it can vary from 70 to 110 minutes depending on the individual. If a person with a 100-minute sleep cycle attempts 90-minute polyphasic sleep, they may wake up during the progression of their sleep cycle.
Moreover, the REM sleep stage is just as important as the deep sleep stage. While recovery and growth hormone secretion occur during the deep sleep stage, also known as slow-wave sleep (SWS), the REM sleep stage is responsible for brain recovery, processing memories, emotions, and stress. Experiencing all stages of sleep sufficiently while maintaining sleep cycles is beneficial for both physical and mental health.
Of course, polyphasic sleep may be effective for Ronaldo. His innate physical condition is far superior to that of the average person, and his day operates under strict management. Ronaldo likely designed his polyphasic sleep schedule with the help of a sleep coach tailored to his physical condition. The reason he can maintain this sleep method healthily is due to his regular lifestyle pattern, which includes recovery time after high-intensity training, strict dietary management, and taking breaks whenever possible.
On the other hand, attempting polyphasic sleep in situations where management is difficult, like Ronaldo's, can lead to adverse effects. If sleep patterns are irregular and the absolute amount of sleep is insufficient, issues such as decreased immunity, cardiovascular diseases, and cognitive function decline may arise. Above all, trying to sneak in 90-minute naps throughout daily life is by no means an easy task.
