Biphasic sleep involves two sleep periods in a day, typically a midday nap and a longer nighttime sleep. Most people follow a monophasic sleep pattern, sleeping continuously for 7-8 hours at night. Those who adopt biphasic sleep are primarily night or shift workers, needing multiple sleep sessions to maintain energy levels.

Biphasic sleep patterns vary. A long nap pattern involves at least an hour's nap and 5-6 hours of sleep at night. A short nap pattern involves a 20-30 minute nap and 6-7 hours of nighttime sleep. Each type has its advantages and disadvantages.

Increased energy: Short naps under 30 minutes can boost energy and alertness. They improve brain receptors that reduce drowsiness, supporting thinking and reasoning abilities. Short naps help avoid the grogginess upon waking known as sleep inertia. Biphasic sleep with longer naps allows for deep sleep, reducing fatigue.

Improved brain function: A biphasic pattern (a long nap and a night's sleep) can improve learning, information consolidation, and memory during sleep. For adults, a 10-30 minute nap as part of a biphasic sleep schedule also supports cognitive function (thinking, perception, and reasoning). These shorter naps recharge the brain, improving memory, thinking skills, and brain speed during memory tasks.

Ensuring optimal sleep duration: Biphasic sleep can benefit those who don't get enough sleep at night, including night-shift workers or those with sleep disorders. It helps them achieve the recommended 7-8 hours of total sleep per night, contributing to better health.

Those who don't work night or split shifts should maintain a monophasic sleep pattern. Naps exceeding 60 minutes in biphasic sleep can negatively affect overall sleep quality. Excessive napping in biphasic sleep can lead to poor nighttime sleep, especially for those with difficulty sleeping or insomnia. Longer naps can also cause sleep inertia, leading to grogginess and disorientation instead of the refreshment and increased energy provided by naps under 30 minutes.

Here are tips for biphasic sleep without compromising quality: Nap at the same time each day for no more than 30 minutes. Drink coffee right before your nap to feel more alert upon waking. Sleep in a dark, quiet room.

Anh Chi (Theo Health)