Herbie Murray
Sleeping twice a day is known as biphasic sleep, which involves two sleep periods: a longer night-time sleep and a shorter daytime nap. This sleep pattern is also referred to as segmented or bimodal sleep. While most people today sleep for seven or eight hours straight each night, there is evidence that biphasic sleep was the norm before the industrial era. Some people still find that biphasic sleep comes naturally to them and that it improves their overall wakefulness, alertness, and cognitive function. However, research on the benefits of biphasic sleep is limited, and it may not work for everyone, especially those with busy work schedules or family commitments.
| Characteristics | Values |
|---|---|
| Number of sleep periods | Two |
| Sleep period duration | One long sleep period and one short sleep period |
| Total sleep time | At least 7 hours |
| Benefits | Increased productivity, improved cognitive function, improved alertness, and wakefulness |
| Drawbacks | May not work for everyone, may not suit all work schedules, may not be safe in the long term |
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What You'll Learn
Biphasic sleep schedules may improve alertness and cognitive function
Biphasic sleep involves two sleep periods: a longer night-time sleep and a shorter daytime nap. This type of sleep schedule is also known as segmented or bimodal sleep.
Some people find that biphasic sleep comes naturally to them and offers several benefits. Firstly, it may improve alertness and cognitive function. Secondly, it could help individuals get more done in a day without compromising restfulness. Thirdly, it might increase overall wakefulness.
There is historical evidence that humans used to naturally follow a biphasic sleep schedule. Before the industrial era, it is argued that biphasic sleep was the norm. In pre-industrial times, it was common for people to get up for a couple of hours in the middle of the night. This led to biphasic natural sleep patterns.
However, it is important to note that research on the benefits of biphasic sleep is limited, and it may not work for everyone. While some people report feeling more rested and energetic with biphasic sleep, others may find that it disrupts their sleep and causes sleep deprivation. Additionally, biphasic sleep may not be compatible with all work schedules or lifestyles.
If you are considering adopting a biphasic sleep schedule, it is recommended to consult a healthcare professional and ensure that it aligns with your natural circadian rhythms. It is also crucial to maintain good sleep hygiene, stick to a consistent sleep schedule, and practice a calming bedtime routine.
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Segmented sleep is not a cure for sleep disorders
Segmented sleep, also known as biphasic sleep, is a sleep pattern where a person sleeps in two segments or phases per day. It involves a longer night-time sleep and a shorter daytime nap. While this sleep pattern may be beneficial for some, it is not a cure for sleep disorders.
Firstly, there is limited research on the effects of segmented sleep on overall health. Clete Kushida, the medical director of the Stanford Sleep Medicine Center, advises against adopting this sleep pattern unless there is a specific reason for doing so. He highlights the many unknowns, such as long-term safety, individual variations, and the impact of age, medical conditions, and sleep disorders.
Secondly, segmented sleep may not be practical for everyone. It requires a flexible schedule, which may not align with work or family commitments. For example, long afternoon naps may not be feasible for those who work during the day and have strict working hours.
Thirdly, while segmented sleep may be a natural sleep pattern for some, it is not a cure for clinically diagnosed insomnia or other sleep disorders. Instead of self-prescribing a treatment plan, it is essential to seek professional medical advice to address sleep disorders effectively.
Finally, the success of segmented sleep depends on various factors, including an individual's circadian rhythm and their ability to maintain a consistent schedule. It may not work for everyone, and there is a potential risk of disrupting nighttime sleep if naps are taken too late in the day. Therefore, it is recommended to consult a healthcare professional before making significant changes to one's sleep schedule.
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Daytime biphasic sleep may not suit all work schedules
The feasibility of biphasic sleep depends on individual circumstances and preferences. Some people may find that it aligns with their natural circadian rhythm and improves their overall wakefulness and cognitive function. However, for those with family or work commitments, maintaining a consistent biphasic sleep schedule may be challenging.
It's important to note that biphasic sleep is not a cure for sleep disorders. If you are experiencing sleep difficulties, it is advisable to seek professional medical advice rather than self-prescribing a course of treatment. Additionally, while short naps can be beneficial, there is limited research on the effectiveness of polyphasic sleep schedules, which involve multiple naps throughout the day.
When considering a biphasic sleep schedule, it is essential to prioritize sleep hygiene practices. This includes sticking to a regular sleep schedule, maintaining a dark, quiet, and cool bedroom environment, limiting caffeine intake, and avoiding electronics and artificial lights before sleep. It is also crucial to ensure you are getting adequate total sleep time, typically at least seven hours per 24-hour period.
Overall, while biphasic sleep may offer benefits, it may not suit everyone's work schedule or lifestyle. It is important to carefully evaluate your individual circumstances and, if necessary, consult with a healthcare professional before making significant changes to your sleep patterns.
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Polyphasic sleep schedules may increase lucid dreaming
Polyphasic sleep involves breaking traditional sleep schedules into multiple shorter periods of sleep throughout the day and night. This type of sleep schedule may be beneficial for those who are struggling with staying awake during their shift or who are sleep-deprived.
Polyphasic sleep schedules can be manipulated to take advantage of REM peak hours, which are zones that enable high-level lucid dreaming. Daytime naps can also enhance lucid dreaming techniques such as the Wake Induced Lucid Dreaming method.
While polyphasic sleep schedules may offer benefits such as increased lucid dreaming, they may also come with drawbacks. REM intrusion, for example, is a common feature of moderate to severe sleep deprivation and can be mistaken for lucid dreaming. Furthermore, the increase in shorter sleeping periods throughout the day could theoretically impact one's cognitive abilities.
If you are interested in trying a polyphasic sleep schedule, it is recommended that you speak with your doctor first to ensure that it is a good fit for your individual needs and circadian rhythm.
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Shift workers may benefit from biphasic sleep
Shift workers who labour at night but prefer biphasic sleep can opt for this type of sleep pattern. Typically, they will go to bed around dawn, wake up for a couple of hours, and then take another long nap before their workday begins.
Biphasic sleep may be a good option for shift workers who struggle with sleep deprivation, which can cause irritability, an inability to focus, and mental health issues. Breaking up sleep into two distinct periods may allow shift workers to get more overall rest, improving their alertness and cognitive function during their shifts.
However, it is important to note that biphasic sleep may not be a good fit for everyone. It can be challenging to maintain this sleep schedule while also balancing family and work commitments. Additionally, long afternoon naps may not be feasible for shift workers who need to clock in at specific hours.
Before adopting biphasic sleep, shift workers should consult with a healthcare professional to ensure it aligns with their overall health and well-being. It is also crucial to maintain good sleep hygiene, including sticking to a consistent sleep schedule, limiting caffeine intake, and avoiding electronics and bright lights before bedtime.
Overall, while biphasic sleep may offer benefits to shift workers, it is essential to carefully consider individual circumstances and seek professional advice before making significant changes to sleep patterns.
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Frequently asked questions
Sleeping twice a day is called a biphasic sleep schedule. This involves two sleep periods: a longer night-time sleep and a shorter daytime nap.
Some people find that biphasic sleep improves their overall wakefulness, alertness, and cognitive function. It can also help people get more done in a day without compromising restfulness.
Biphasic sleep may not work for everyone. It may not mesh with all work schedules, and it could negatively impact your health in multiple ways. There is also limited research on the long-term effects of biphasic sleep.
If you want to try biphasic sleep, decide on a sleep schedule that works for you and set a morning wake-up time. Then, schedule your nap and bedtime accordingly, aiming for at least seven hours of sleep in a 24-hour period.
Yes, it is important to create a consistent schedule, time your light exposure, and practice good sleep hygiene. This includes sticking to a regular sleep schedule, keeping your bedroom dark, quiet, and cool, limiting caffeine intake, and following a calming bedtime routine.
