Mastering The Art Of Twice-Daily Sleep Cycles

The concept of having two sleep cycles in a day is known as biphasic sleep. It involves sleeping in two segments per day, with a longer nighttime sleep and a shorter daytime nap. This sleep pattern was common in pre-industrial times, when people would wake up for a couple of hours in the middle of the night to pray, smoke, have sex, or visit their neighbours, before going back to sleep until morning.

Today, biphasic sleep is still found in certain Middle Eastern, Latin American, and Mediterranean cultures, where people may take afternoon naps called siestas. However, it has become less common due to the expansion of artificial light and modern work schedules.

There are potential benefits and drawbacks to biphasic sleep. Some research suggests that it can improve cognitive performance and quality of life, while other studies have found links between napping and cardiovascular disease, falls, and cognitive decline in older people.

The history of biphasic sleep

Biphasic sleep, or "two sleeps", was once a common practice worldwide. Before the Industrial Revolution, many societies followed a sleep schedule with a "first sleep" and a "second sleep" at night, with a period of wakefulness in between.

The first recorded mention of biphasic sleep comes from the 8th century BC, in the Greek epic The Odyssey. The practice is also referenced in works by ancient Greek and Roman writers, such as Plutarch, Pausanias, Livy, and Virgil.

During the Middle Ages, biphasic sleep was common in many parts of the world, including Europe, Africa, South and Southeast Asia, Australia, South America, and the Middle East. References to the practice can be found in medieval literature, such as Geoffrey Chaucer's The Canterbury Tales, and William Baldwin's Beware the Cat.

In the pre-industrial era, a typical night of sleep involved an initial period of sleep from around 9 pm or 10 pm to midnight, followed by a couple of hours of wakefulness, and then a second period of sleep. During the wakeful period, people might tend to household chores, spend time in religious activities, or socialise and be intimate with their bedfellows.

The transition to a monophasic sleep schedule, with a single continuous period of sleep, occurred with the Industrial Revolution and the spread of artificial lighting. Artificial lighting allowed people to stay up later, truncating their overall sleep and leading to a deeper form of sleep.

Today, biphasic sleep patterns can still be observed in some parts of the world, such as Spain, Italy, Japan, and certain Muslim cultures, where a midday nap or a long nighttime awakening is common.

The benefits of biphasic sleep

Biphasic sleep refers to the practice of having two distinct sleep cycles within a 24-hour period. This type of sleep pattern was common in many ancient cultures and is still prevalent in some parts of the world today. By adopting a biphasic sleep pattern, individuals can take advantage of several benefits that can improve their overall health and well-being.

One of the primary benefits of biphasic sleep is increased productivity. By splitting your sleep into two cycles, you can make use of the time in between to accomplish tasks and be more efficient. This extra time can be used for work, hobbies, or simply enjoying some quiet time to yourself. It also allows for greater flexibility in scheduling your day and can help you make the most of your time.

Another advantage of biphasic sleep is the potential improvement in cognitive function. Taking a nap during the day has been shown to enhance memory, increase alertness, and boost creativity. A biphasic sleep pattern can provide these benefits, improving overall brain function and mental performance. This can be especially advantageous for students, creative professionals, and anyone seeking to optimize their cognitive abilities and make the most of their day.

Adopting a biphasic sleep pattern can also lead to improved overall health. Research has suggested that daytime napping may offer various health benefits, including reduced stress levels, improved heart health, and a boost to the immune system. By incorporating a nap into your daily routine, you may be able to enhance your overall well-being, reduce the risk of certain health conditions, and ensure you're getting adequate rest, especially for individuals with busy schedules.

Additionally, biphasic sleep can benefit those who struggle with maintaining a consistent sleep schedule or have irregular work hours. It provides a sense of structure and ensures people get sufficient sleep, which is crucial for maintaining good physical and mental health. This can be particularly helpful for shift workers or those with unpredictable schedules.

Finally, biphasic sleep can be a solution for individuals who consistently feel they do not get enough sleep at night or who suffer from insomnia. By incorporating a nap into their daily routine, they can ensure they're still getting sufficient rest, even if their nighttime sleep is disrupted. This can result in improved energy levels and a higher quality of life.

The drawbacks of biphasic sleep

Biphasic sleep, a sleep pattern that involves two segments of sleep in a 24-hour period, has some potential downsides that are important to consider. While it can be a natural fit for some and provide benefits such as increased productivity, it may not work for everyone and can even lead to negative consequences. Here are some drawbacks to be aware of:

• Feasibility: Following a biphasic sleep schedule may not be feasible for everyone due to factors such as caregiving responsibilities or strict work schedules. It requires a consistent routine, which can be challenging to maintain for those with unpredictable or demanding lifestyles.
• Sleep Deprivation: One of the biggest concerns with biphasic sleep is the potential for sleep deprivation. Insufficient total sleep can lead to serious health risks, including heart disease, kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. It's crucial to ensure that you're getting adequate sleep overall, regardless of the number of sleep phases.
• Cognitive Performance: Studies have shown that daytime napping can reduce attention span and vocabulary in preschool-aged children. It has also been associated with poorer school performance and increased errors on tests. For adults, napping can be linked to poor sleep quality and an increased risk of sleep deprivation, which can impair cognitive function.
• Safety Risks: Sleep deprivation resulting from disrupted or insufficient sleep can increase the risk of injuries and drowsy-driving accidents. It's important to prioritize quality sleep to maintain alertness and reduce safety hazards.
• Sleep Inertia: Biphasic sleep may lead to sleep inertia, causing individuals to feel tired, groggy, or disoriented upon waking. This can impact performance in areas such as information processing and reaction time.
• Difficulty Sleeping: Sleeping multiple times a day may make it more challenging to fall asleep, stay asleep, or achieve quality sleep. Individuals with insomnia or other sleep disorders may find that biphasic sleep exacerbates their sleep difficulties.
• Lifestyle Factors: Adopting a biphasic sleep schedule requires dedication to a consistent routine. It may be challenging for those who cannot maintain a regular sleep and nap schedule due to lifestyle factors such as work or household dynamics.

While biphasic sleep can offer benefits, it's essential to recognize that it may not suit everyone. It's important to prioritize getting sufficient, quality sleep and make adjustments as needed to ensure overall health and well-being. Consult with a healthcare professional before making significant changes to your sleep patterns.

How to transition to biphasic sleep

Biphasic sleep is a sleep pattern that involves two separate periods of sleep in a 24-hour cycle. This usually involves a longer sleep at night and a shorter nap during the day.

• Choose a Biphasic Sleep Schedule: There are two common types of biphasic sleep schedules. The first is sleeping for around six hours at night and then taking a 20-minute nap during the day. The second is sleeping for around five hours at night and then taking a 60-90 minute nap in the afternoon. It's important to try out both methods to see which works best for you.
• Consistency is Key: It is important to be consistent with your sleep schedule. This means sleeping and napping at the same time every day.
• Limit Light Exposure: Starting 30-60 minutes before you sleep, reduce your exposure to artificial light. This includes light from phones, computers, and televisions.
• Practice Good Sleep Hygiene: This includes sticking to a regular sleep schedule, eating well and exercising during the day, keeping your bedroom dark, quiet, and cool, and limiting your caffeine intake.
• Monitor Your Results: Pay attention to how you feel throughout the transition. If you feel more alert and focused, biphasic sleep may be working for you. If not, it may be best to return to a monophasic sleep schedule.

The practicality of biphasic sleep

Biphasic sleep is the practice of sleeping in two separate segments over 24 hours. It is also referred to as bimodal, diphasic, segmented, or divided sleep. While most people today follow a monophasic sleep pattern, sleeping for one extended period at night, biphasic sleep was once common.

Work and social schedules

Biphasic sleep may be more practical for those with flexible work and social schedules. For example, those who work evening shifts or have busy social lives during the evening may benefit from a short midday nap to increase alertness and productivity.

Cultural norms

Individual preferences

Ultimately, the practicality of biphasic sleep depends on the individual. Some people may find that biphasic sleep improves their quality of life, alertness, and cognitive performance, while others may struggle with social obligations, sleep deprivation, and sluggishness. It is important to prioritise getting enough hours of quality sleep and consult a physician before making any significant changes to your sleep schedule.

Transition tips

If you are interested in trying biphasic sleep, here are some tips to make the transition easier:

• Choose a biphasic sleep pattern that suits your work schedule, environment, and social life.
• Avoid artificial light by limiting exposure to electronic devices and dimming lamps and overhead lights before sleep.
• Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, including for midday naps.
• Keep a sleep diary to track your sleep times, energy levels, and how you feel throughout the transition.

In conclusion, the practicality of biphasic sleep depends on a variety of factors, and it may not be suitable for everyone. However, with the right considerations and adjustments, biphasic sleep can be a viable option for those seeking an alternative sleep schedule.

Frequently asked questions