Division

Monophasic

The standard human sleep cycle. Competitors consolidate their entire physiological recovery into a single contiguous block.

While often viewed as the "beginner" division, maximizing the Monophasic score requires extreme precision. Because there is only one block, any disruption (WASO) cannot be compensated for later in the day.

Rules Specific to Monophasic

Contiguous Block: Competitors declare one sleep block per 24-hour cycle.
Napping Penalty: Any sleep detected outside the declared block (e.g., a daytime nap) incurs a massive -25 point penalty. You must stay awake.
Target Duration: While scored on efficiency and architecture rather than raw duration, achieving necessary REM/N3 percentages typically requires 7-8 hours.

Strategic Approach

Success here is dictated by the strength of your circadian anchor. Expose yourself to 10,000+ lux of sunlight within 30 minutes of waking to set the SCN, and brutally restrict light exposure 2 hours before the block.