Do you often find yourself struggling to get through the day? Are you having sleep problems? Feeling exhausted and run down? Then, you may need to change your sleep schedule. Millions of people around the world are now using biphasic sleep, a sleep pattern that has been shown to have many benefits. While it isn't necessarily right for everyone, biphasic sleep benefits are worth exploring if it ends up being a great fit for your life and schedule.
Today, we'll discuss what biphasic sleep is, the difference between biphasic and polyphasic sleep, the best biphasic sleep schedule for you, and more. Let's begin.
Biphasic sleep is a sleep pattern that consists of two distinct periods of sleep. Most people who practice biphasic sleep will have a main period of sleep at night, followed by a shorter period of sleep during the day.
It involves splitting your night's sleep into two phases, with a core period of deep sleep in the middle. The first phase is known as the "first sleep," and the second phase is called the "second sleep."
Biphasic sleep is different from monophasic sleep, which is the traditional way that most people sleep (and still do). Monophasic sleepers have one long block of nighttime sleep and don't nap during the day.
It's also different from polyphasic sleep, which we'll discuss next.
Polyphasic sleep refers to any sleep pattern that consists of more than two sleep periods. There are many different polyphasic sleep schedules, but the most well-known is the "Everyman" schedule.
The Everyman schedule consists of a main, three-hour block of nighttime sleep followed by napping for 20 minutes, 3-times throughout the day. This adds up to four hours of total sleep per day.
While biphasic and polyphasic sleep both involve sleeping in multiple phases, there is one key difference: biphasic sleepers always have a long period of deep, restful sleep at night, while polyphasic sleepers do not.
This means biphasic sleep is generally considered to be more natural and sustainable in the long term than polyphasic sleep.
Here are a few more of the key differences between biphasic and polyphasic sleep schedules:
So, biphasic sleep is a type of polyphasic sleep (because it has multiple periods of sleep), but polyphasic sleep can also refer to any type of sleeping pattern that isn't monophasic.
This leads us to the next question many people have about biphasic sleep: is it good or bad? The answer isn't simple, but let's explore it next.
To answer this question, we need to consider biphasic sleep in the context of our overall needs. Most people require around eight hours of sleep per night, although some need more and some need less.
Biphasic sleep typically involves sleeping for around six hours during the night and then taking a 20-30 minute nap during the day. This can leave you feeling well-rested and refreshed, but it's not ideal if you're trying to get eight hours of solid, uninterrupted sleep.
Some sleep experts also believe that biphasic sleep can lead to poorer sleep quality overall, as you're not getting the deep, restful sleep that you need.
Now, is biphasic sleep good or bad? It depends on your individual sleep needs and preferences. If you're someone who has great cognitive function and feels well-rested with six hours of sleep plus a nap during the day, then biphasic sleep might be a good option for you. However, if you need eight hours of uninterrupted sleep per night, biphasic sleep probably isn't the best option.
So biphasic sleep may not be ideal if you're looking to get the recommended amount of nightly shut-eye, but it does have its benefits. Let's take a look at those next.
There are a few biphasic sleep benefits that make it worth considering if you have trouble sleeping through the night or have a sleep disorder.
So if you're looking for a way to get better sleep, biphasic sleep might be worth considering. Just remember that it's not for everyone, and it may take some time to adjust to the new sleep schedule. But if you stick with it, you may find that biphasic sleep is the key to a better night's rest.
If you decide that biphasic sleep is right for you, the next step is to figure out the best biphasic sleep schedule to include your “short naps.”. There are a few different options to choose from, but the most popular biphasic schedule is the "Everyman" method, which we discussed above. Because it involves multiple phases, it also falls under the polyphasic sleep category.
To expand on that, with the Everyman method, you sleep for six hours at night and then take a 20-30 minute nap during the day. This nap can be taken at any time, although many people prefer to take it in the late afternoon or early evening.
Other polyphasic sleep schedules include the "Uberman" method, which involves sleeping for six hours at night and taking multiple 20-minute naps throughout the day. This can be difficult to stick to, as it requires napping at regular intervals throughout the day.
Finally, there's also the "Dymaxion" method, which is similar to the Uberman method but with longer naps. With the Dymaxion method, you sleep for four hours at night and then take multiple 30-minute naps throughout the day.
Choosing the best biphasic or polyphasic sleep schedule depends on your lifestyle and preferences. If you have a lot of free time during the day, you might prefer the Uberman or Dymaxion methods. However, if you have a busy lifestyle, the Everyman method might be more realistic for you.
Biphasic sleep benefits might be enough to convince you this is the right option for you. But it's also worth considering some other strategies for better sleep. Many of these can be used in conjunction with biphasic sleep, while others are worth giving a try with your current sleep habits.
Here are a few more ideas to help you get a better night's sleep:
To recap, biphasic sleep is a sleep pattern that involves sleeping for six hours at night and then taking a 20-30 minute nap during the day. This sleep pattern is also known as "siesta sleep" and is common in Mediterranean countries.
There are many biphasic sleep benefits, including:
If you're looking to improve your sleep quality and get a better night's rest, biphasic sleep may be right for you. Give it a try and see how you feel.