Although mono-phase sleeping is predominant sleep patter, it has its drawbacks. Simply, it is very difficult to stay awake for 16-17 hours while maintaining the same energy level.
The day is way too long for the most of the people to keep up the same pace. If you adhere only to monophasic sleep you will have at least one energy crisis during the day.
But what about splitting the working day into two parts? If you manage to split the day, so your maximum waken state is 10 hours, would you be more energetic and productive?
The answer is individual, but as a general rule you have a chance to enjoy more productive awaken periods.
Also, you will have a chance to reduce total daily sleeping. This will contribute to your total activity time during the day.
The idea of bi-phase sleeping is to add one sleeping phase during the day, at the period that suits you mostly. The timing of this sleeping phase is depending of your daily agenda and your private preferences.
The duration of this daily sleeping phase depends of your recovery rate and ability to relax and fall asleep.
You can have shorter sleeping period of 30 minutes. This period of time can give you time to relax and to fall asleep, without falling into deep sleep state.
You should experiment with proper timing in order to avoid deep sleep, since awaking from the deep sleep will make you disoriented and dizzy. You want to avoid this since it is counterproductive.
Quick and shallow sleep will refresh you and make the rest of the day more productive and enjoyable.
The hard working day usually drains our energy, so there is not much left for afternoon and evening activities.
Short sleeping phase can boost your energy and give you strengths for the fruitful second part of a day. Also, 30 minutes is very short period of time, so you will not miss much of a daily agenda.
Second option for your daily sleep is to extend the sleeping period from 30 to 90 minutes. This will take more time, but it will help you to recover fully.
It is important not to extend the duration over 90 minutes, since you are entering into REM (Rapid Eye Movement) phase. If you enter the REM phase you are prolonging your cycle and start to dream.
Of course, there is nothing wrong about having a dreams, but you are increasing possibility to extend your sleep too long and waste the time that you planned for your activity.
You may feel dizzy if you sleep too long. Also, too long daily sleep can bring the problem with the nighttime sleep. You may face difficulty with falling asleep.
This is something that you must try to avoid, since you are making an effort to manage your sleep cycles, instead letting them to control your energy and time.
Both 30 and 90 minutes sleep phase are the framework. You can experiment to find what suits you the best. It is important that you adhere to some preparation steps:
• Get a stopwatch. Although you can rely on your instinct and inner clock, it is better to choose more reliable time control method.
• Relax yourself. After you place yourself comfortably take several deep and slow breathing cycles. Focus on breathing. Thoughts may jump around, but in time you will get skilled in relaxing fast.
• Secure the environment. Lock your room, assure that there is not distractions (phone off, low light or dark, no noise) and lie into comfortable bed.
It is important to establish a routine of bi phase sleeping. If successfully established, this routine can bring you certain benefits.
You will have more energy for your daily obligations. You will not be dead tired during the whole evening, but you will be in the mood for more challenges than ever.
Also, bi phase sleeping will give you the chance to reduce total sleeping time.
Instead of single 8 hours sleeping you may be in situation to have shorter nighttime sleeping accompanied with daily sleep phase.
In total you may expect to save 1-1,5 hours a day. If you really succeed in this you could open possibilities for many new things in your life.
THE IDEA OF BI-PHASE SLEEPING IS TO ADD ONE SLEEPING PHASE DURING THE DAY, AT THE PERIOD THAT SUITS YOU MOSTLY. THE TIMING OF THIS SLEEPING PHASE IS DEPENDING OF YOUR DAILY AGENDA AND YOUR PRIVATE PREFERENCES. THE DURATION OF THIS DAILY SLEEPING PHASE DEPENDS OF YOUR RECOVERY RATE AND ABILITY TO RELAX AND FALL ASLEEP.
PROS: MORE ENERGY THROUGHOUT THE DAY, MORE FREE TIME
CONS: ADAPTATION PERIOD