Herbie Murray
Biphasic sleep involves two sleep periods: a longer night-time sleep and a shorter daytime nap. This type of sleep schedule may occur voluntarily or naturally, or as a result of a sleep disorder or disability. While it can create more time for tasks and activities during the day, it may also lead to sleep deprivation and impaired cognitive performance. Before adopting a biphasic sleep schedule, it is important to consider potential side effects and consult a healthcare professional. Over-the-counter and prescription sleeping pills can have side effects such as constipation, diarrhea, muscle weakness, and digestive problems. Natural remedies like melatonin and valerian supplements can also be considered for short-term use.
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What You'll Learn
Biphasic sleep involves two sleep periods
There are different ways to structure biphasic sleep. One way is to sleep for around six hours each night, with a 20-minute nap in the middle of the day. Another way is to sleep for five hours each night and take a longer nap of one to one-and-a-half hours during the day. The length of the nap can vary, but it is important to note that naps longer than 30 minutes may make you feel more tired and groggy.
Historically, biphasic sleep was common in many societies, including Nigeria, Brazil, Scandinavia, and England, and certain Middle Eastern, South American, and West African cultures. In modern times, biphasic sleep is still prevalent in cultures that take siestas, or midday naps, such as Spain, Italy, China, India, South Africa, Greece, and the Philippines.
Some people may prefer biphasic sleep as it can help improve energy levels and brain function. Research has shown that short naps under 30 minutes can boost energy and alertness, while longer naps can allow individuals to reach deep sleep, which may be beneficial for memory consolidation and improved brain cognition. However, there is mixed research on the overall health benefits or detriments of biphasic sleep.
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Daytime napping may reduce attention span
Biphasic sleep involves two sleep periods: a longer night-time sleep and a shorter daytime nap. While this may create more time for activities during the day, it is important to consider the potential impact on your overall health and well-being.
Some studies suggest that daytime napping may reduce attention span and impair cognitive performance, particularly in young children. Longer naps, exceeding 30 to 90 minutes, may also negatively impact cognition in older adults, interfering with their ability to think and form memories. Additionally, daytime napping may be indicative of poor sleep quality or insomnia, which can further contribute to cognitive problems.
However, it is important to note that napping can also offer brain benefits. Studies have shown that older adults who took short to moderate naps of 20 to 40 minutes experienced improved word recall and better memory performance. Afternoon naps have also been associated with small to medium benefits across multiple cognitive tests, including memory, vigilance, and speed of processing.
The impact of napping varies across individuals, and it is essential to consider your unique sleep cycles and body requirements. Before making significant changes to your sleep schedule, it is recommended to consult with a doctor or a sleep specialist, who can provide personalized advice and help improve your sleep quality and daytime energy levels.
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Sleep deprivation impairs cognitive performance
Sleep is essential for the brain and overall well-being. Sleep deprivation can have adverse effects on cognitive performance, including memory, attention, alertness, judgement, decision-making, and overall cognitive abilities. The impact of sleep loss on cognitive performance depends on the type of task and its modality (verbal, visual, or auditory).
There are two main types of sleep deprivation: partial and total. Partial sleep deprivation refers to a night of interrupted or reduced sleep, while total sleep deprivation refers to no sleep during the normal sleep/wake cycle. Consistently restricting sleep over time is more harmful than a single night of total sleep deprivation.
The effects of sleep deprivation on cognitive performance have been observed in studies with preschool-aged children, where daytime napping was associated with reduced attention spans and poor sleep quality. Additionally, studies have found that adults are generally better at coping with the effects of sleep deprivation than younger people, with teens being at a heightened risk for detrimental effects on thinking, decision-making, and academic performance due to ongoing brain development.
The accumulation of sleep debt over time can lead to a decline in cognitive performance and changes in mood. Sleep is important for memory consolidation, and a lack of sleep can disrupt the normal process of memory formation and retention, leading to impaired memory. Furthermore, sleep plays a role in the glymphatic system, which is responsible for clearing toxic cellular molecules. Sleep deprivation can diminish the efficiency of this system, leading to a build-up of toxins that negatively affect cognitive performance, motor functions, and behavioural patterns.
While the functions of sleep are not yet fully understood, it is clear that sleep deprivation impairs cognitive performance. Improving sleep quality and obtaining the recommended amount of uninterrupted sleep can help mitigate the negative consequences of sleep deprivation on cognitive function.
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Melatonin supplements may help promote sleep
Melatonin is a hormone that is produced naturally by the body to help regulate the sleep-wake cycle. Melatonin supplements are becoming increasingly popular, with a 2022 survey finding that more than 27% of US adults take melatonin to help them sleep.
Melatonin supplements are often used to help with insomnia, jet lag, or for those who need to adjust their sleep schedule, such as night owls who need to wake up early for work or school. They can help increase sleep quality, how quickly you fall asleep, and how long you sleep. For some people, melatonin supplements can have a hypnotic effect, helping them get to sleep more easily.
However, it's important to note that melatonin supplements should not replace good sleep practices. Most physicians recommend committing to good sleep practices before turning to melatonin. This includes having a consistent bedtime and wake-up time, limiting screen time two hours before bedtime, avoiding caffeine and alcohol later in the day, and sleeping in a dark, cool room.
Additionally, melatonin supplements are typically safe for short-term use but should be discontinued after one to two months. They are not recommended for those who are pregnant or breastfeeding, or those with certain medical conditions such as autoimmune disorders, seizure disorders, or depression. It is always best to consult with a healthcare professional before taking any supplements, especially if you have an existing medical condition.
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Sleeping pills can have side effects
Sleeping pills can be effective in treating insomnia and promoting sleep. However, they are typically designed for short-term use and can have several side effects. It is important to consult a doctor before taking any sleep medication to ensure it is safe for you.
Some common side effects of sleeping pills include drowsiness, dizziness, and impaired focus the next day. This "hangover" effect can negatively impact your ability to drive, work, or perform tasks requiring concentration. Additionally, older adults may experience an increased risk of falls, broken hips, or car accidents due to confusion and memory problems caused by the medication.
Sleeping pills can also cause digestive issues such as constipation, diarrhea, and nausea. They may worsen snoring and sleep apnea, and prolonged use can lead to dependence and rebound insomnia when discontinued. Furthermore, certain pills may interfere with normal breathing and pose risks for individuals with asthma, emphysema, or chronic obstructive pulmonary disease (COPD).
One of the most concerning side effects of sleeping pills is parasomnia, which involves complex sleep behaviors. Individuals may sleepwalk, eat, make phone calls, or even drive while not fully awake. These behaviors can be dangerous and may result in serious accidents or injuries. It is crucial to be aware of these potential side effects and consult a healthcare provider if you experience any adverse reactions to sleep medication.
While sleeping pills can provide temporary relief from insomnia, it is important to address the underlying causes of sleep disturbances. Cognitive behavioral therapy (CBT) and natural sleep aids, such as melatonin and valerian, may offer alternative solutions without the same degree of side effects associated with sleeping pills.
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