Daytime Naps: Sleeping Twice A Day, Healthy Or Not?

Sleep is an essential part of our lives, and for most of human history, people enjoyed biphasic sleep, or sleeping twice in 24 hours. This sleep pattern typically involved a first sleep and a second sleep, with a period of wakefulness in between.

In the pre-industrial era, people would sleep for a few hours starting in the early evening, then wake up for a couple of hours in the middle of the night, before going back to sleep for a few more hours until dawn or later. This period of wakefulness was often used for praying, smoking, having sex, or visiting neighbours.

Today, biphasic sleep is also referred to as siesta sleep and is common in many European cultures, such as in Spain and Greece, as well as in Latin America. It usually involves a longer session of sleep during the night and a shorter nap during the day.

While biphasic sleep was the norm for most of human history, the invention of artificial lighting and the Industrial Revolution led to the dominance of monophasic sleep, or sleeping for one extended session, usually at night. However, some people still adopt biphasic sleep patterns to reduce the effects of lost sleep and maintain productivity.

Biphasic sleep involves two sleep periods in a 24-hour cycle, with one long period at night and a nap in the afternoon

Biphasic sleep is a sleep pattern that involves two sleep periods in a 24-hour cycle. This is in contrast to monophasic sleep, which is one period of sleep within a 24-hour cycle, and polyphasic sleep, which involves multiple sleep periods in a 24-hour cycle.

Biphasic sleep typically consists of a longer nighttime sleep and a shorter daytime nap. The nighttime sleep usually lasts around six to eight hours, while the daytime nap can vary in length from 20 minutes to 90 minutes. This type of sleep pattern is sometimes referred to as "siesta sleep" and is common in many European cultures, such as Spain, Italy, and Greece, as well as in China, India, and South Africa.

There are several benefits associated with biphasic sleep. Firstly, it may improve cognitive function by reducing feelings of tiredness and enhancing focus and concentration. Secondly, it can boost productivity by increasing alertness and improving performance. Thirdly, it can reduce stress, as the nighttime wakefulness period that occurs during biphasic sleep has been associated with relaxation and stress management. Additionally, biphasic sleep provides the benefits of power napping, which include improved learning, creative problem-solving, logical reasoning, memory formation, and overall cognitive performance. Finally, biphasic sleep allows for more flexible scheduling, as it splits the daily sleep allotment into two sessions.

However, there are also potential downsides to biphasic sleep. Transitioning to this sleep pattern can be challenging and may involve an adjustment period during which individuals may experience increased tiredness, grogginess, and irritability. Additionally, biphasic sleep may disrupt social routines, as it may require spending less time with friends or napping during typical work hours. Furthermore, there is limited research on the long-term effects of biphasic sleep, and it may not be feasible for those with strict work schedules or family commitments.

Overall, biphasic sleep offers a different approach to sleep that may suit the preferences and lifestyles of certain individuals. It is important to note that maintaining a consistent sleep schedule and practicing good sleep hygiene are crucial for optimizing sleep quality, regardless of the sleep pattern chosen.

Polyphasic sleep involves more than two sleep periods in a 24-hour cycle and is common in infants and some adults, like soldiers

Polyphasic sleep is a sleep pattern that involves sleeping in multiple segments over a 24-hour period. This is in contrast to monophasic sleep, which is one period of sleep within 24 hours, and biphasic sleep, which involves two sleep periods. Polyphasic sleep is often referred to as segmented sleep or divided sleep. While biphasic sleep is a more natural sleep pattern for humans, polyphasic sleep is the norm for the vast majority of mammals.

Polyphasic sleep usually takes the form of short naps throughout the day and night. This type of sleep pattern is common in infants, who sleep multiple times throughout the day, and in some adults, like soldiers, who may adopt it out of necessity. It is also common in people travelling across multiple time zones or those who work night shifts.

Polyphasic sleep has been promoted by some as a way to increase productivity by maximising wakeful hours. However, there is no scientific evidence that this practice is effective or beneficial. In fact, polyphasic sleep schedules that reduce overall sleep time can lead to the same health risks as other forms of sleep deprivation, including increased risk of developing obstructive sleep apnea.

Historically, polyphasic sleep was the norm in pre-industrial societies. Historian A. Roger Ekirch has argued that, before the Industrial Revolution, interrupted sleep was dominant in Western civilisation. Adults typically slept in two distinct phases, bridged by an intervening period of wakefulness of approximately one hour. This time was often used for reflection, interpretation of dreams, creative work, socialising, or sexual activity.

Today, polyphasic sleep is still common in some cultures, particularly those with warm weather. The siesta, a nap taken in the early afternoon, is a tradition in many Mediterranean and Southern European countries, as well as in China, India, South Africa, and some Latin American countries.

The benefits of biphasic sleep include greater energy, alertness, cognitive function, and productivity

Biphasic sleep, or sleeping twice a day, is a sleep pattern that involves two sleep periods: a longer nighttime sleep and a shorter daytime nap. This type of sleep schedule is said to have several benefits, including greater energy, alertness, cognitive function, and productivity.

Firstly, biphasic sleep can lead to greater energy levels throughout the day. By taking a short nap in the afternoon, individuals can boost their energy and reduce sleepiness, providing them with the fuel they need to finish the day productively. This extra energy can also improve overall wakefulness and help individuals feel more alert and energized.

Secondly, biphasic sleep has been linked to improved cognitive performance. Research has shown that short naps of around 20-30 minutes can enhance cognitive function, including improved memory, learning ability, and increased alertness. Longer naps of more than 30 minutes can also provide cognitive benefits for a longer duration, although individuals may experience a period of grogginess upon waking up. Regular napping, as seen in biphasic sleep schedules, tends to amplify these benefits.

Additionally, biphasic sleep can lead to increased productivity by creating more time for tasks and activities during the day. The daytime nap allows individuals to recharge and approach their tasks with renewed focus and energy. This extra time can be especially beneficial for those who wish to maximize their productivity and accomplish more during their waking hours.

Finally, biphasic sleep may feel more natural to some individuals. Historically, humans followed biphasic sleep patterns, and young children tend to thrive with this type of sleep schedule. For those whose circadian rhythms align with biphasic sleep, adopting this sleep pattern may result in improved cognitive function and overall wakefulness.

While biphasic sleep offers these potential benefits, it is important to note that it may not be suitable for everyone. Individuals should consider their work schedules, family commitments, and natural sleep patterns when deciding if biphasic sleep is the right choice for them. Consulting a healthcare professional or a sleep expert is recommended before making any significant changes to one's sleep schedule.

The drawbacks of biphasic sleep include potential sleep deprivation and difficulties with work and social schedules

Biphasic sleep, or sleeping twice a day, has its drawbacks. While it may be a natural sleep pattern for some, it is not feasible for everyone. For instance, those with strict work schedules or caregivers may find it challenging to adhere to a biphasic sleep cycle.

The biggest concern with biphasic sleep is the potential for sleep deprivation. Insufficient sleep can lead to serious health issues, including heart disease, kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. It can also impair cognitive performance, with studies showing that daytime napping can reduce attention span and vocabulary in preschool-aged children.

Additionally, biphasic sleep may not align with modern work and social schedules. The traditional monophasic sleep pattern, which involves sleeping for 6-8 hours straight during the night, became dominant during the industrial era when artificial lighting allowed people to stay up past sunset. As a result, biphasic sleep may not be practical for those who need to work or socialise during the hours they would usually be sleeping or napping.

Furthermore, napping during the day can disrupt your nighttime sleep, leading to poor sleep quality and insufficient overall sleep. This can cause a vicious cycle of sleep deprivation and negatively impact your health and well-being.

While biphasic sleep may work well for some individuals, it is essential to consider the potential drawbacks and how they may impact your life and health.

The history of biphasic sleep suggests it was the norm for most of human history, with people sleeping in two distinct phases

The idea of biphasic sleep, or sleeping twice a day, is not a new one. In fact, it was the norm for most of human history.

Historian A. Roger Ekirch of Virginia Tech has proposed that for most of human history, humans had biphasic sleep habits. In his 2005 book, *At Day's Close: Night in Times Past*, Ekirch submits that standard sleep hygiene changed around the time of the 18th- and 19th-century industrial revolution. Before this, people would sleep in two distinct phases, with a couple of hours of wakefulness in between. This period of wakefulness, known as "the watch", was often used to get things done, such as tending to the fire, eating, or praying.

References to biphasic sleep can be found in classical works by the Greek biographer Plutarch, the Greek traveller Pausanias, the Roman historian Livy, and the Roman poet Virgil. It was also mentioned in Geoffrey Chaucer's *The Canterbury Tales* (written between 1387 and 1400) and the poet William Baldwin's *Beware the Cat* (1561).

Ekirch's research found that the practice of biphasic sleep was not unique to England but was widely practised throughout the preindustrial world. In France, the initial sleep was called the "premier somme", while in Italy, it was the "primo sonno". It was also found in locations as diverse as Africa, South and Southeast Asia, Australia, South America, and the Middle East.

The shift from biphasic sleep to monophasic sleep, or single-period sleep, is hypothesized to have occurred during the industrial era when artificial lighting became more common, enabling people to stay up past sunset. As people began to adopt a monophasic sleep schedule, their sleep was truncated and became deeper due to compression.

While biphasic sleep is no longer the norm, some people still adopt it to reduce the effects of lost sleep and maintain productivity. It is important to note that biphasic sleep can lead to sleep deprivation if not properly managed, and it may not be feasible for those with strict work schedules or caregiving responsibilities.

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