Ashwin Lewis
Sleeping twice a day is known as biphasic sleep, which involves two sleep periods: a longer nighttime sleep and a shorter daytime nap. Some people adopt this sleep pattern to reduce the effects of lost sleep and maintain productivity. While biphasic sleep may be more common than you think, it is not without its drawbacks. Sleep deprivation can occur if the total sleep time is reduced, leading to negative physical and mental health outcomes. However, some people may find that biphasic sleep suits their natural circadian rhythm and improves their cognitive function and overall wakefulness. Historical and ancestral sleeping patterns suggest that biphasic sleep was the norm before industrialization, and it is still prevalent in some cultures, such as the midday siesta in Spain.
| Characteristics | Values |
|---|---|
| Definition | Biphasic sleep involves two sleep periods; a longer nighttime sleep and a shorter daytime nap. |
| Synonyms | Segmented sleep, bimodal sleep, diphasic sleep, bifurcated sleep, divided sleep |
| History | Biphasic sleep was the norm in pre-industrial times. |
| Current Prevalence | Biphasic sleep is more common than you might think. |
| Suited To | Those who naturally wake up in the middle of the night or those who find it challenging to get a continuous eight hours of sleep at night. |
| Not Suited To | Those with family and job commitments, or those with strict work schedules. |
| Benefits | May help you get more done in a day without compromising restfulness; may improve wakefulness, alertness, and cognitive function. |
| Risks | Sleep deprivation, which can lead to serious health problems like heart or kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. |
| Recommendations | Consult a healthcare professional before trying a biphasic sleep schedule. |
| Tips | Create a consistent schedule, time your light exposure, and practice good sleep hygiene. |
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What You'll Learn
- Biphasic sleep, or sleeping in two segments per day, is a natural pattern for humans
- Polyphasic sleep involves more than two sleep periods per day, and is common among animals
- Segmented sleep, or sleeping in two phases, was common in preindustrial societies
- Sleep deprivation can cause irritability, an inability to focus, and mental health issues
- There are several polyphasic sleep schedules, including the Uberman and Everyman sleep cycles
Biphasic sleep, or sleeping in two segments per day, is a natural pattern for humans
Biphasic sleep was the norm in pre-industrial times, before the influence of artificial light and the modern workday. In these settings, participants naturally shifted to a biphasic sleep schedule. In one study, people slept in two chunks with a few waking hours in between when they were exposed to 10 hours of light per day. This is similar to the biphasic sleep schedule that was common around the world, where people would sleep early, wake up around midnight, and then return to bed for a "second sleep".
In modern times, biphasic sleep can be a way to increase productivity and overall rest. Some people adopt this sleep pattern to reduce the effects of lost sleep. It may also be more natural for some people, as it suits their natural circadian rhythm. Young children, for example, do best with biphasic sleep.
However, there are some downsides to biphasic sleep. It can be difficult to implement for people with strict work schedules or family commitments. It can also lead to sleep deprivation if it does not align with your natural rhythm.
If you are considering adjusting your sleep pattern to embrace biphasic sleep, it is important to create a consistent schedule, time your light exposure, and practice good sleep hygiene.
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Polyphasic sleep involves more than two sleep periods per day, and is common among animals
Polyphasic sleep refers to a sleep schedule with more than two sleep periods per day. It was first observed in the early 20th century by psychologist J. S. Szymanski, who noticed daily fluctuations in activity patterns. Polyphasic sleep is common among animals and is believed to be the ancestral sleep state for mammals.
Polyphasic sleep schedules can vary, but they all aim to optimise time spent asleep for maximum efficiency and alertness during waking hours. One example is the Everyman schedule, which includes one longer sleep period, usually lasting 3 to 4 hours, and two to three 20-minute naps throughout the day. This totals about 4 hours of sleep in a 24-hour period. Another example is the Uberman sleep cycle, a more extreme form of polyphasic sleep involving six 20-minute naps spread evenly throughout the day, totalling only 2 hours of sleep in a 24-hour period. This schedule requires strict adherence to nap times and is not widely adopted due to its intensity and potential health impacts.
Some people intentionally adopt a polyphasic sleep schedule to increase productivity, but it can lead to sleep deprivation and associated negative health outcomes if not managed properly. Adults need at least 7 hours of sleep in 24 hours, and insufficient sleep can increase the risk of heart or kidney disease, diabetes, stroke, high blood pressure, obesity, and depression.
While polyphasic sleep may not be suitable for everyone, it has been observed in pre-industrial societies and can be beneficial in certain situations, such as long-distance solo boat racing or shift work. Additionally, polyphasic sleep in the form of brief naps (5 to 15 minutes) has been associated with improved cognitive function.
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Segmented sleep, or sleeping in two phases, was common in preindustrial societies
Segmented sleep, or sleeping in two phases, was common in pre-industrial societies. This type of sleep pattern, known as biphasic sleep, involves two sleep periods: a longer night-time sleep and a shorter daytime nap. In pre-industrial times, it was normal for people to wake up for a couple of hours in the middle of the night, as artificial lighting and the modern workday had not yet been introduced. People would spend this time praying, smoking, having sex, or visiting their neighbours before returning to bed for their "second sleep".
The practice of biphasic sleep has been observed in various cultures around the world, including those near the equator where resident's circadian rhythms are not affected by changing seasons. In modern times, biphasic sleep is still practised in some countries, such as Spain, where it coincides with the midday siesta. However, the prevalence of biphasic sleep has decreased due to more demanding work schedules.
Some people in contemporary settings continue to adopt biphasic sleep patterns to reduce the effects of lost sleep and maintain productivity. This type of sleep schedule may be more natural for certain individuals, including young children, and can lead to greater cognitive function and overall wakefulness. However, it is important to note that biphasic sleep may not be feasible for everyone due to family or work commitments. Additionally, there is a potential downside to biphasic sleep, as some researchers argue that it can lead to sleep deprivation if not properly managed.
Overall, while segmented sleep was common in pre-industrial societies, its practice has evolved and adapted to modern lifestyles. Those considering adopting a biphasic sleep schedule should pay attention to how they are feeling and be mindful of any negative signals or health consequences.
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Sleep deprivation can cause irritability, an inability to focus, and mental health issues
Biphasic sleep involves two sleep periods: a longer night-time sleep and a shorter daytime nap. Some people adopt this sleep pattern to reduce the effects of lost sleep and maintain productivity. While biphasic sleep may be more natural for some, it can also lead to sleep deprivation, especially if it reduces your total sleep time.
Sleep deprivation can cause a range of issues, including irritability, an inability to focus, and mental health problems. It can negatively affect your mental health, making it harder to manage and process your emotions. You may experience increased anxiety and distress levels, and negative emotional responses to stressors while also experiencing a decrease in positive emotions. Sleep deprivation can also cause trouble with learning, focusing, and reacting. You may take longer to finish tasks, have a slower reaction time, and make more mistakes.
The effects of sleep deprivation can be mild or severe and depend on the cause and duration. Chronic sleep deprivation can increase the risk of serious health problems, including heart disease, kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. It can also exacerbate existing mental health disorders, increasing the risk of suicide.
If you are experiencing sleep deprivation, it is important to seek professional advice. A healthcare provider can diagnose sleep deprivation by asking about your symptoms, health history, and daily and nightly routines. Treatment options may include behaviour changes, medication, or addressing underlying conditions that disrupt sleep.
While biphasic sleep may suit some individuals' circadian rhythms, it is not a cure for sleep disorders. If you are considering adjusting your sleep pattern, it is important to ensure it aligns with your lifestyle and work schedule.
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There are several polyphasic sleep schedules, including the Uberman and Everyman sleep cycles
Sleeping twice a day is known as a biphasic sleep pattern, which involves two deep sleep periods over a 24-hour cycle. This type of sleep pattern is common in Spain, where it coincides with the midday siesta.
Some people adopt a biphasic sleep schedule to reduce the effects of lost sleep and maintain productivity, or because it suits their natural circadian rhythm. However, it can be difficult to implement in everyday life, especially for those with strict work schedules or family commitments. There are also potential health risks associated with biphasic sleep, including the risk of sleep deprivation, which can lead to serious health issues such as heart or kidney disease, diabetes, stroke, high blood pressure, obesity, and depression.
Some people also choose to adopt a polyphasic sleep schedule, which involves sleeping in more than two segments per day. Polyphasic sleep is less common than biphasic sleep and is often adopted to reduce overall sleep time and maximise wakeful hours. This type of sleep pattern is followed by many mammals and was common in pre-industrial times before the invention of electricity.
While some followers of polyphasic sleep schedules report increased productivity, alertness, and ability to learn and retain information, there is no scientific evidence that polyphasic sleep is advantageous over monophasic or biphasic sleep. In fact, polyphasic sleep schedules can lead to sleep deprivation, which can have negative physical and mental health outcomes.
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Frequently asked questions
Sleeping twice a day is called a biphasic sleep pattern. This involves two deep sleep periods over a 24-hour cycle, usually a longer night-time sleep and a shorter daytime nap.
Some researchers argue that biphasic sleep is not natural but is influenced by external factors like our eating habits, social schedules, or hot afternoon temperatures. However, others claim that biphasic sleep was common in pre-industrial societies, and some people naturally follow this sleep pattern.
Some people adopt biphasic sleep patterns to reduce the effects of lost sleep and increase productivity. It can also be helpful for those who naturally wake up in the middle of the night or find it challenging to get a continuous eight hours of sleep.
The main risk associated with biphasic sleep is the potential for sleep deprivation, which can lead to serious health issues such as heart or kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. It may also not be feasible for those with strict work schedules or family commitments.
If you want to try biphasic sleep, it is important to create a consistent schedule, time your light exposure, and practice good sleep hygiene. Consult a healthcare professional if you have any concerns.
