can not sleep? maybe you’re doing it wrong.
Many Americans are advised that going to bed early and waking up early will make us healthier, wealthier and smarter (or at least better than fat, poor and stupid), but we all agree with Ben Franklin’s advice. You don’t get any benefit from following.
One-shot sleep cycles aren’t for everyone. And if you often wake up in the middle of the night with a blank head, bad dreams that quickly fade, worry about the next day, or happy snoring next to you. I get annoyed with people I love. -And if your attempts to get back to sleep are unsuccessful (except for Ambien) before your phone’s annoying alarm chirps to let you know it’s time to wake up, consider segmented sleep Please give me.
What do you have to lose besides tossing and turning for hours?
According to the Sleep Foundation, biphasic (split) sleep is the pattern of splitting your sleep into two segments. example:
Siesta sleep: Popular in Spain and Italy, people take 60- to 90-minute naps in the afternoon and sleep five to six hours each night.
Midday Nap: Practitioner sleeps 6-7 hours each night and naps for 20-30 minutes during the day.
1st/2nd sleep: Start your 1st sleep between 9-10pm, wake up around midnight, do something (read, write, text, watch a sitcom stream) ), then begin the second sleep.
This is artfully portrayed in Colson Whitehead’s novel The Harlem Shuffle. In this novel, 1960s furniture store owner Ray Her Carney is a good father and loving husband to her, but also her handling of stolen goods and the intentional misspelling of the French word d’orbeille. with the help of From domir (asleep) and veiller (alert) to denote a state of semi-consciousness, or a period of wakefulness between shifts in sleep. Dhovey, who helped Carney straighten out during her school days, gives him the time and energy to get revenge on the man who wronged him.
Other biphasic examples include the Uberman schedule (20 minute naps every 4 hours for a total of 3 hours of sleep per day) and the Dymaxion schedule (4 30 minute naps every 6 hours for a total of 2 time sleep) and so on. per day).
In a 1943 Time magazine article, American architect Buckminster Fuller claimed to have adhered to this sleep schedule for two years. He eventually reverted to a monophasic sleep schedule because a work colleague of his ” insisted on sleeping like any other man.”
According to psychology today, late-night awakenings, in which a person gets busy with some activity for a few hours after sleeping for a while before returning to bed, were thought to be normal until the late 19th century. , the industrial revolution, which relied on artificial lights, clocks, and work schedules, made people sleep through the night.
Is biphasic sleep better than traditional sleep patterns? More research is needed to find out, says the Sleep Foundation.
A study published in ScienceDirect found that biphasic sleepers had lower sleep quality and spent more time in light stages of sleep. “Based on current evidence, the consensus opinion is that polyphasic sleep schedules and the sleep deprivation inherent in those schedules adversely affect a range of physical health, mental health, and performance outcomes.” The publication reports
“Attempting to adopt a schedule that significantly reduces the amount of sleep per 24-hour period or that divides sleep into multiple episodes throughout the 24-hour day is not recommended.”
But some people say biphasic sleep can help them be more alert and productive during the day, according to Healthline.
According to thesleepdoctor.com, the benefits are cognitive enhancement. Under certain conditions, naps can positively affect memory, attention, and coordinated thinking. Short naps have also been found to be beneficial for older adults who have problems such as memory loss.
Some people who find it difficult to sleep through the night report that adjusting to a biphasic sleep pattern improves their quality of life.
In some cultures, people practice biphasic sleep. This is to allow you to socialize, monitor, or perform certain tasks. In some Islamic cultures, biphasic patterns allow people to complete her 5 prayers that must be recited every 24 hours.
• Several studies have linked naps with cardiovascular disease, falls, and cognitive decline in older adults. Napping longer than 30 minutes can leave you feeling confused and groggy when you wake up. People who sleep during the day may not get enough rest at night and may feel sleepy during the day.
• Traditional work and school schedules typically require us to stay awake most of the day and sleep primarily at night. Especially in North America, cultural attitudes can make it difficult to find a time and place to take a nap during a busy day.
Want to see for yourself? Start slow. The Sleep Foundation recommends he take a 20-minute nap early in the afternoon to ease his biphasic sleep schedule.
No matter what schedule you try, you should aim for seven hours of sleep each night, says Sleep Foundation. Yeah, good luck with that.
Karen Martin is Senior Editor of Perspective.