Biphasic Sleep Schedule
What is Biphasic Sleep?
Biphasic sleep, also known as a biphasic sleep schedule, is a sleep pattern where an individual sleeps for a longer period of time at night and takes a shorter nap during the day. This sleep pattern is different from the traditional monophasic sleep pattern, where a person sleeps for one continuous block of time at night.
Biphasic sleep is a natural sleep pattern that has been practiced by many cultures around the world for centuries. It was the dominant sleep pattern before the Industrial Revolution when the nine-to-five work schedule and electric lighting became more common. Many people who follow a biphasic sleep schedule report feeling more alert and productive during the day.
How to Create a Biphasic Sleep Schedule
Creating a biphasic sleep schedule requires some planning and discipline. Here are some steps to follow to create a biphasic sleep schedule that works for you:
- Determine your ideal sleep times: To create a biphasic sleep schedule, you need to determine how much sleep you need each night and during your nap. A good starting point is to aim for 7-8 hours of sleep at night and a 20-30 minute nap during the day. You may need to adjust these times based on your individual sleep needs and lifestyle.
- Choose a consistent bedtime and wake-up time: Establishing a consistent sleep schedule is important for maintaining good sleep hygiene. Choose a bedtime and wake-up time that works for your schedule and try to stick to it as closely as possible.
- Find a quiet, dark, and comfortable place to sleep: A good sleep environment is essential for quality sleep. Find a quiet, dark, and comfortable place to sleep, whether it's a bedroom or a designated nap room.
- Practice relaxation techniques before bed: To prepare your body and mind for sleep, try practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation.
- Avoid screens before bed: The blue light emitted by screens can disrupt your body's natural sleep-wake cycle. Try to avoid screens for at least an hour before bedtime.
- Follow a consistent bedtime routine: A bedtime routine can signal to your body that it's time to wind down and prepare for sleep. Consider reading a book, listening to calming music, or taking a warm bath before bed.
Benefits of Biphasic Sleep
There are several potential benefits to following a biphasic sleep schedule, including:
- Increased productivity: Many people who follow a biphasic sleep schedule report feeling more alert and productive during the day. Taking a short nap during the day can help boost your energy and refresh your mind.
- Better mood: Getting enough sleep is important for maintaining good mental health. A biphasic sleep schedule can help you get the sleep you need to feel your best.
- Improved memory: Sleep is essential for consolidating memories and learning new information. A biphasic sleep schedule can help you get the rest you need to process and retain new information.
- Increased creativity: Some people find that they are more creative when following a biphasic sleep schedule. Taking a nap during the day can help stimulate the brain and allow for more creative thinking.
- Better physical health: Adequate sleep is important for maintaining good physical health. A biphasic sleep schedule can help you get the rest you need to stay healthy and energized.
CBT-I: A Long-Term Sleep Fix
Cognitive behavioral therapy for insomnia (CBT-I) is a natural, side effect-free sleep treatment. It involves relearning your sleep habits and addressing issues that are getting in the way of quality sleep. Studies show that CBT-I works as well as or better than sleep medications and that its effects last after the treatment is done.1
Fill out Dawn Health’s questionnaire to get started with CBT-I right from your computer — no in-person visits necessary. Quality, natural sleep is possible when you embark on a CBT-I treatment journey.
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