Biphasic Sleep: Is Sleeping in Two Phases Right for You?

Overview

Biphasic sleep, dividing daily sleep into two periods, has historical precedent and emerging scientific interest. Before artificial lighting many cultures practiced segmented nighttime sleep with quiet wakefulness between a first and second sleep. Historian Roger Ekirch found hundreds of references in pre-industrial literature. Modern experimentally, subjects exposed to long dark periods naturally developed two sleep blocks with a quiet wakeful period between them. Modern biphasic sleep can be the siesta pattern of shorter nighttime sleep supplemented by an afternoon nap. For some people biphasic sleep may align better with natural circadian biology than the conventional eight-hour monophasic block, particularly those who experience a natural afternoon energy dip.

Implementing Biphasic Sleep in Modern Life

For the siesta model go to bed slightly later or set your alarm slightly earlier reducing nighttime sleep to 6-6.5 hours and add a consistent afternoon nap. For the segmented model use the between-sleep period for calm activities like gentle reading by dim light. Give any new pattern at least two to three weeks before judging.

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