Daytime Naps: One Or Two Sleeps Better For You?

The idea of segmented sleep, or biphasic sleep, is not a new one. In fact, in pre-industrial times, it was common for people to sleep in two shifts. Some sleep specialists argue that this may be better for our bodies than the monophasic sleep that is common today. However, there are potential downsides to biphasic sleep, and it may not be feasible for everyone. So, is it better to sleep once or twice a day?

Biphasic sleep may boost cognitive function and productivity

Biphasic sleep, or segmented sleep, is a sleep pattern that involves two sleep periods in a 24-hour cycle. This is in contrast to the monophasic sleep pattern, which is the more common sleep pattern where a person sleeps in one block, usually at night.

There is some evidence that biphasic sleep may boost cognitive function and productivity. Firstly, midday napping has been consistently linked to improved cognitive performance. Shorter naps have been shown to reduce sleepiness and cause immediate cognitive improvements, while longer naps lasting more than 30 minutes produce cognitive benefits for a longer time period.

Secondly, the biphasic sleep pattern may also improve overall productivity. This is due to the enhanced cognitive function and increased alertness that comes with biphasic sleep, which can lead to improved performance and greater flexibility in carrying out tasks.

Thirdly, the biphasic sleep pattern may be more natural for some people. Young children and sleep research suggest that biphasic sleep patterns were the norm for much of human history. Thus, some people's natural circadian rhythm may be better suited to biphasic sleep patterns, which can result in greater cognitive function and overall wakefulness.

However, it is important to note that there is limited research on the long-term effects of biphasic sleep, and it may not be feasible for everyone due to work or family commitments.

Segmented sleep is not a new idea

The idea of segmented sleep is also supported by scientific research. A study by the National Institute of Mental Health found that when exposed to 10 hours of light a day, similar to a winter's day, participants got their sleep in two chunks with a few hours of wakefulness in between. This is also closer to how animals sleep.

In his book, Ekirch submits that standard sleep patterns changed around the time of the 18th and 19th-century Industrial Revolution. The invention of artificial lighting and machinery allowed people to work for longer stretches of time without interruption. As a result, the monophasic sleep pattern, where sleep occurs in one extended session, became the norm.

However, segmented sleep, or biphasic sleep, still has its proponents today. Some people adopt this sleep pattern to align with their natural circadian rhythms, improve cognitive function and alertness, and increase productivity. It is also argued that segmented sleep is more natural, as young children and humans throughout most of history tended to sleep this way.

In contemporary times, segmented sleep is practised in various cultures, such as those that observe the siesta. Additionally, many animals are biphasic sleepers, including birds, insects, and mammals.

There are mixed views on whether segmented sleep is safe

Some experts advise against segmented sleep due to the potential risks associated with sleep deprivation. Clete Kushida, MD, PhD, the medical director of the Stanford Sleep Medicine Center, warns that there are many unknowns about the long-term effects of segmented sleep. He highlights the need for more research on how it impacts different individuals, age groups, and those with medical conditions or sleep disorders.

On the other hand, Mary Carskadon, PhD, a sleep researcher at Brown University, states that there is no evidence suggesting that segmented sleep causes health problems. She believes that people who naturally follow this sleep pattern should not worry as long as they feel healthy and happy.

Proponents of segmented sleep, also known as biphasic sleep, argue that it can have several benefits. These include increased alertness, improved cognitive function, enhanced productivity, and better stress management. They claim that segmented sleep was the norm for most of human history before the Industrial Revolution and the advent of artificial lighting.

However, critics of segmented sleep raise concerns about its potential disruption to social routines and the lack of long-term research. They emphasize that a consistent sleep schedule is crucial for maintaining good health and that segmented sleep may not be feasible for everyone due to work or family commitments.

In conclusion, while segmented sleep may offer potential advantages, it is essential to consider individual needs and circumstances. Consulting a physician before making significant changes to one's sleep patterns is always advisable.

Biphasic sleep may not mesh with all work schedules

Biphasic sleep may not be compatible with all work schedules. While biphasic sleep can increase alertness and productivity, it may not be feasible for those with strict work schedules or those who have to commute.

For instance, if your job requires you to clock in at specific hours, long afternoon naps may not be an option. However, you could explore the option of nighttime biphasic sleeping, where both sleep sessions occur at night. This might involve sleeping for a few hours in the early evening, waking up for a couple of hours in the middle of the night, and then sleeping for several more hours until dawn.

Additionally, transitioning to a new sleep schedule can be challenging and may involve an adjustment period. During this time, you might experience increased fatigue, irritability, and grogginess. It's important to monitor how you feel during the transition and be willing to discontinue the experiment if it's not working for you.

Furthermore, shaking up your sleep schedule may disrupt your social life and work dynamics. For example, going to bed earlier might mean spending less time with friends, while napping during the day could cause conflicts with your colleagues or supervisors. These social ramifications are often obstacles to maintaining a biphasic sleep schedule.

In summary, while biphasic sleep can offer benefits such as increased alertness and productivity, it may not align with all work schedules and lifestyles. It's essential to consider your personal circumstances, work requirements, and social dynamics when deciding whether to adopt a biphasic sleep pattern.

The biphasic sleep schedule may not be suitable for everyone

The biphasic sleep schedule, which involves two sleep periods in a 24-hour cycle, may not be suitable for everyone. While it can increase alertness and improve time management, there are several factors to consider before adopting this sleep pattern.

Firstly, the biphasic sleep schedule may not align with everyone's lifestyle and work schedule. It can be challenging for those with strict work hours or caregivers who need to be available throughout the day. The social ramifications of napping during the day or going to bed earlier in the evening can also disrupt one's social life and relationships.

Secondly, there is a potential risk of sleep deprivation associated with the biphasic sleep schedule. Transitioning to a new sleep pattern can lead to an adjustment period of feeling more tired and groggy. Additionally, there is limited research on the long-term effects of biphasic sleep, and experts recommend that adults get at least seven hours of sleep to avoid health risks and negative consequences.

Thirdly, changing one's sleep pattern can negatively impact the body and energy levels. Pushing a certain sleep cycle on the body may disrupt the circadian rhythm and biological clock, which are crucial for overall health and well-being.

Lastly, the biphasic sleep schedule may not be feasible for everyone due to individual differences. Some people require eight consecutive hours of sleep to function optimally, while others may thrive with shorter periods of sleep and daytime naps. Genetic factors may also play a role, as research suggests that a small percentage of the population performs well with only a few hours of sleep due to a mutated gene.

In conclusion, while the biphasic sleep schedule offers potential benefits, it is essential to consider individual needs, lifestyle constraints, and potential health risks before adopting this sleep pattern. Consulting a healthcare professional is advisable before making any significant changes to one's sleep habits.

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