“When the going gets tough, the tough take a nap.”
This quote is from British author and modern-day philosopher, Tom Hodgkinson. He advocates for living in the moment, enjoying life, and, of course, napping.
As adults, we’re discouraged from taking naps. Instead, we feel pressure to power through the inevitable after-lunch energy crash; and society tells us that when we fall asleep at night, we should remain unconscious until the morning. Anything else is dubbed as “insomnia” or a “sleep disorder.” And forget about napping. That activity is predominantly associated with babies, toddlers, and kindergarteners.
Most of us have never questioned the reasoning behind this societal norm. However, other cultures are known for sleeping in ways that North Americans consider unconventional. They may take naps (also called siestas) or divide their sleeping periods throughout the night in a practice that’s known as biphasic or polyphasic sleep.
What is a Biphasic Sleep Schedule?
In literal terms, biphasic means two phases. “Bi” is Latin for two, and “phasic” refers to phases. It’s also called segmented, bimodal, diphasic or divided sleep.
These two sleep cycles may both take place at night with a brief one to three-hour waking period between, or there could be a more extended nighttime rest period with a nap that takes place during the day. Both of these patterns are common in biphasic sleeping.
By contrast, monophasic sleep is when the entire amount of shuteye someone gets during a 24-hour period takes place in a single block of time, usually at night. As the name suggests, “mono” is Latin for the English word one, only, or single.
Types of Biphasic Sleeping
Two Sessions at Night
In the case of two sessions per night, the sleeper would follow a segmented schedule that involves two rest periods:
- Three to four hours in the early evening, as nightfall approaches. Then the person will wake up and spend one to three hours in a peaceful, wakened state. Use this time to read, meditate, or deep clean the kitchen.
- The second sleep period will last another three to four hours and end at dawn or slightly after.
There is a degree of flexibility in this schedule. The most critical factor is that both rest periods occur during the night.
One Session at Night and One During the Day
If you like the idea of an afternoon nap, then this is the schedule for you. It involves a semi-abbreviated slumber at night, ranging from five to seven hours. Then, the person will take a nap in the afternoon. If their nocturnal rest period was around six hours, then their nap will be shorter and may only last about 20 minutes.
In the case of a shorter nighttime rest period, the afternoon nap could be as long as 90 minutes.
Biphasic Sleep Cycle Benefits
Improve Energy Levels Throughout the Day
The data is limited, but it suggests that biphasic sleep can boost cognitive function, especially when the routine is one rest period at night and one during the day. The reason is that we tend to have an afternoon lull in energy after lunch. That’s why several Latin and European countries take an after-lunch siesta (nap).
Be More Productive
Whether you opt for two nightly rest sessions or one during the day and one at night, there is the potential to be more productive. The period between sleep could be used to accomplish pressing items on a task list. Alternatively, an afternoon nap may equate to needing less sleep at night.
If you’re someone that considers the hours we spend asleep as time that could be better utilized on productive activities, then you’ll probably be eager to try this new routine!
Reduce Stress Levels
People who practice dividing their sleep into two periods at night report that they feel relaxed and at peace during their time awake, even though it’s the middle of the night.
Experience the Joy of Napping
Who doesn’t love a good nap? One of the things people often report missing about kindergarten is the required napping session after lunch.
Power naps are also associated with an increased capacity to learn, better memory recall, more creative problem solving, and enhanced logical reasoning capabilities. Keep your naps under 25 minutes to avoid feeling groggy when you wake up.
Better Cope with Insomnia
People who wake up in the middle of the night unable to fall back asleep may panic or become frustrated, which only exacerbates their insomnia. Alternatively, some people may force themselves to go to bed when they’re not sleepy, just to lie awake for hours staring at the ceiling.
With a more flexible biphasic schedule, the insomniac can choose to go to bed later when they feel tired, knowing a nap awaits them later in the day. Or, if they do wake up in the middle of the night, they can feel assured that this waking is actually natural. If they meditate and relax, sleep will return naturally.
Bottom Line: This supposed “new” way of sleeping isn’t really new at all. After researching this habit, we’ve uncovered the fact that it’s a natural way of sleeping that’s been practiced by humans up until recently.
For a significant portion of the population, this alternative schedule could be a godsend in boosting productivity and making a busy schedule more manageable.
Before making any drastic changes, bestselling author and productivity expert, Tim Ferriss, cautions, “If you have to cut your sleep to be effective, your priorities are out of order.” He warns that a temporary productivity boost isn’t worth the long-term ill effects of sleep deprivation. So, if you do modify your schedule, make sure you’re getting enough rest.
