What Is Biphasic Sleep?

Imagine sleeping in not one but two different stretches during the day, rather than just your regular eight hours at nighttime.

That’s exactly what biphasic sleep is all about. By splitting your sleep schedule into two, you could reap several benefits. In fact, this type of sleep may even come more naturally to you in the first place! If you’re the kind of person who naps frequently during the day, this should definitely sound appealing to you!

Keep reading to find out what biphasic sleep is, how it benefits your sleep hygiene, and how you can make it part of your own nighttime routine.

So What Exactly Is Biphasic Sleep?

The normal sleep pattern usually consists of one large block of sleep at night, followed by a period of wakefulness during the day. Dozing off your typical eight hours of sleep per night is called a monophasic sleep pattern.

Biphasic sleep schedules, on the other hand, are where your sleep schedule is broken into two halves, or your first and second sleep. Some of your sleep hours could be done earlier in the day, with the rest at nighttime. Examples of this could be taking long naps, or siestas, during the afternoon or early evening. After taking those couple of hours earlier in the day, you can pick up from where you left off later in the nighttime.

Sleeping for multiple segments per night, rather than just two, is known as a polyphasic sleep pattern. By adopting a biphasic or polyphasic sleep schedule, you could perhaps gain more energy and alertness for certain tasks that you otherwise wouldn’t on your usual monophasic routine.

The History of Biphasic Sleep

It’s believed that, prior to the industrial era, biphasic sleep was a common practice in various countries around the world. In fact, it might even have been the norm! This was a time before electric lights and other forms of artificial lighting, which means that people were more in tune with their natural body clocks.

With the sun setting earlier in the day during winter, and later on in the summer, it would have been more natural for people to sleep in two phases. The first phase would have been earlier in the day, while the second would have occurred at nighttime.

Nowadays, however, it’s much more common for people to stick to monophasic sleep patterns. This is likely because of the introduction of artificial lighting and longer work hours, which has led to people feeling like they need to sleep for just one large block at night. The monophasic sleep schedule is also the most commonly recommended by sleep experts.

Biphasic and polyphasic sleep patterns today

Despite this change in recent history, there are still some cultures that practice biphasic or polyphasic sleep today. In Spain, for example, the siesta is still a popular tradition. This usually involves taking a short nap in the afternoon, which helps people to recharge and get through the rest of the day.

In Italy, too, it’s not uncommon for people to take a short nap after lunch. This is known as the pisolino, and it’s a tradition that’s been around for centuries!

Polyphasic sleep, or sleeping for more than three segments per day, is also practiced by some cultures. The Uberman sleep schedule, for example, involves taking 20-minute naps every four hours. This means that you would only sleep for around two hours of sleep per day in total!

Cultures that still practice biphasic or polyphasic sleep schedules today usually have very different lifestyles from those in the Western world. For example, they might not have to work long hours, or they might not have access to artificial lighting. This makes it easier for them to stick to these sleep schedules.

Segmented sleep patterns such as this one are also common among animals, such as insects and birds. These creatures are more likely to be active during the day, which means that they need to sleep in shorter cycles in order to conserve energy.

Benefits of A Biphasic Sleep Pattern

Though further research will be necessary to confirm the benefits of biphasic over monophasic sleep, there do appear to be some upsides. For example, taking naps during the day can not only improve your sleep quality but also your cognitive functioning.

Here are other benefits that have been linked to biphasic and polyphasic sleep patterns:

Increased productivity

This is perhaps one of the most commonly cited benefits of segmented sleep. By taking a nap during the day, you can break up your sleep and potentially increase your productivity levels.

For example, the Spanish siesta has been linked to increased productivity in the workplace. Many claim that this tradition helps them to stay alert and focused for the rest of the day.

Improved mood

Another benefit of segmented sleep is that it can improve your mood. This is likely because you’re getting more sleep overall, which can help to reduce levels of stress and anxiety.

Help regulate circadian rhythms

A biphasic sleep schedule can also help to regulate your body’s natural circadian rhythms. This is because you’re more in tune with your natural body clock when you follow this type of sleep pattern.

However, keep in mind that the non-consecutive hours spent sleeping while adopting a biphasic routine can create potential sleep deprivation issues. This not only means a reduced quality of sleep but a wide range of other health issues, too (diabetes, heart disease, etc). If you’re going to start a biphasic sleep schedule, be wary of any risks, especially if they could exacerbate health issues you already have.

Here’s a quick list of some of the cons or risks associated with biphasic sleep, on top of what’s been mentioned:

Can disrupt natural circadian rhythms

While biphasic sleep can help to regulate your body’s natural circadian rhythms, it can also disrupt them. This is because you’re not following a natural sleep schedule, which can confuse your body.

This can lead to a number of issues, such as fatigue, insomnia, and even depression.

Can cause daytime fatigue

If you’re not getting enough nighttime sleep, you’re likely to feel fatigued during the day. This can make it difficult to concentrate and can lead to accidents. It’s also worth noting that naps are unlikely to help if you’re already sleep-deprived. In fact, they could make your fatigue worse.

May lead to difficulty falling asleep at night

Another potential downside of biphasic sleep is that it can lead to difficulty falling asleep at night. This is because you’re used to sleeping in shorter cycles, which can make it harder to adjust to a monophasic sleep schedule.

Could increase anxiety levels

Finally, biphasic sleep could also increase your anxiety levels. This is because you’re not getting a full night’s sleep, which can lead to feelings of stress and anxiety.

Is Biphasic Sleep For Me?

You may be wondering if biphasic sleep is right for you. Unfortunately, there’s no easy answer to this question.

While biphasic sleep may offer some benefits, it’s not right for everyone. If you have difficulty sleeping at night, for example, biphasic sleep could make your insomnia worse.

It’s also worth noting that biphasic sleep can be difficult to adjust to, especially if you’re used to sleeping in a monophasic pattern. If you do decide to try biphasic sleep, make sure to give yourself time to adjust.

Here are some pointers to help you decide if biphasic sleep is right for you:

Evaluate your sleep needs: First, take a look at your sleep needs. How much sleep do you need each night? Are you getting enough sleep in a monophasic pattern? If not, biphasic sleep could help.

Consider your lifestyle: Next, consider your lifestyle. Do you have a busy schedule? Are you frequently jet lagged? If so, biphasic sleep could be a good option.

Think about your health: Finally, think about your health. Do you have any health conditions that could be exacerbated by biphasic sleep? If your answer is yes, it’s probably best to stick to a monophasic sleep schedule.

If you’re still not sure if biphasic sleep is right for you, it’s best to talk to a doctor or sleep specialist. They can help you assess your sleep needs and make a recommendation.

What’s an Appropriate Schedule for Biphasic Sleep?

There’s no one-size-fits-all answer to this question, but there are several types of biphasic sleep routines you can try. A traditional approach is going to sleep around 9 or 10 p.m. for several hours, then waking up at or after midnight for a bit before falling back to sleep. Otherwise, you could split your sleep schedule into a short daytime nap before getting the rest of your sleep later that night, or by taking a longer siesta in the afternoon, much like people do in European countries like Spain.

Changing your sleeping habits by splitting it into two shifts could very well make you feel happier, more productive, and better at helping you manage insomnia, but only if you keep making the effort to see those results. Once you’ve picked a schedule that works for you, stick to it.

Good Sleep Hygiene: Still The Best Way to Improve Your Sleep

Choosing a biphasic sleep routine that best suits your sleeping habits is the way to go. However, going to bed at the same time each day and making sure your overall health is in good shape beforehand can also work wonders.

Here are some things you can do with biphasic sleep to make sure you’re getting the best possible sleep:

Get regular exercise:

Exercise can improve your sleep quality, help you fall asleep faster, and make you feel more alert during the day. However, it’s best to avoid working out in the few hours before bedtime, as this can make it harder to fall asleep. If you’re wondering whether you can sleep in between your two sleep segments, the answer is usually no—you should try to stay up for at least a few hours in between sleep periods so you don’t feel groggy when you wake up.

Eat a healthy diet:

Your diet can have a big impact on your sleep. Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help you sleep better. Avoiding caffeine, alcohol, and late-night meals can also improve your sleep.

Create a relaxing bedtime routine:

A relaxing bedtime routine can help you fall asleep faster and sleep more soundly. This could include taking a warm bath, reading a book, or stretching. Meditation is also a great way to relax your mind and body before bed.

Limit your exposure to light:

Exposure to light can disrupt your sleep. Avoiding screens for at least an hour before bed and keeping your bedroom dark can help you sleep better. If your second sleep period is during the day, make sure to wear an eye mask or sunglasses to block out the light.

Get enough daylight:

Daylight exposure is important for keeping your circadian rhythm on track. Make sure to get at least 30 minutes of sunlight each day, either by going for a walk outdoors or sitting near a window.

If you have trouble sleeping, avoid napping:

If you have trouble sleeping at night, avoid napping during the day. Napping can make it harder to fall asleep at night and can also reduce the quality of your sleep. Siestas are an exception to this rule—siestas are shorter naps taken in the afternoon, and they’re common in Spanish culture. Just make sure you don’t take them too late in the day, as this can make it harder to fall asleep at night.

Relax with BetterSleep

As you think about trying a biphasic sleep schedule, it’s important to remember that quality sleep is more important than quantity. If you have trouble sleeping, there are a number of things you can do to improve your sleep quality, including following good sleep hygiene practices and using relaxation techniques.

BetterSleep is a great way to relax and improve your sleep quality. The app offers a variety of guided relaxation programs that can help you fall asleep faster and sleep more soundly. The programs are designed by sleep experts and can be customized to your specific needs. With a wide library of meditation sounds and sleep-promoting music, BetterSleep can help you create a relaxing bedtime routine that will improve your sleep, whether it’s a biphasic sleep schedule or not.

If you’re looking for a way to improve your sleep, try BetterSleep today.

Frequently Asked Questions (FAQs)

How do I know if biphasic sleep is right for me?

It’s not possible to know for sure if biphasic sleep is right for you without trying it out. However, there are a few things you can keep in mind that may help you decide if biphasic sleep is a good option for you. For example, if you have trouble sleeping at night or if you’re looking for a way to increase your productivity, biphasic sleep may be worth considering.

What if I’m used to biphasic sleep but want to switch back to monophasic sleep?

If you’re used to biphasic sleep but want to switch back to monophasic sleep, it’s important to do so gradually. You may want to start by lengthening your first sleep period and shortening your second sleep period. Once you’re used to this schedule, you can then start sleeping for one uninterrupted period.

Can biphasic sleep treat my sleep disorder?

While biphasic sleep may help improve your sleep quality, it’s not a cure for sleep disorders. If you have a sleep disorder, you should talk to your doctor about treatment options.

Is biphasic sleep the same as polyphasic sleep?

No, biphasic sleep is not the same as polyphasic sleep. Biphasic sleep refers to a sleep schedule that consists of two periods of sleep, while polyphasic sleep refers to a sleep schedule that consists of multiple periods of sleep.

How do I transition to biphasic sleep?

The best way to transition to biphasic sleep is to gradually adjust your sleep schedule. For example, you could start by going to bed an hour later than usual and waking up an hour later than usual. Once you’re used to this schedule, you could then start sleeping in two segments, with a two-hour break in between. It’s important to be patient and give your body time to adjust to the new sleep schedule.

What are the benefits of biphasic sleep?

There are a few potential benefits of biphasic sleep, including increased productivity, improved concentration, and increased alertness. Additionally, biphasic sleep may also help improve your sleep quality.

Are there any risks associated with biphasic sleep?

It’s important to make sure that you’re getting enough sleep overall. If you’re not getting enough sleep, you may experience fatigue, irritability, and difficulty concentrating. Additionally, if you have a sleep disorder, biphasic sleep may not be the best option for you. Talk to your doctor if you’re considering biphasic sleep and have a sleep disorder.

What should I do if I can’t fall asleep during my second sleep period?

If you can’t fall asleep during your second sleep period, there are a few things you can try. First, make sure that your sleeping environment is dark, quiet, and cool. You may also want to try relaxation techniques, such as deep breathing or progressive muscle relaxation. If you still can’t fall asleep, get up and do something quiet and calming, such as reading or writing.

Is there medication that can help me sleep better?

There are a variety of medications that can help improve sleep quality. However, it’s important to talk to your doctor before starting any medication. Additionally, there are a number of natural sleep aids that may help you sleep better.