Monophasic vs Biphasic Sleep - Which Is Healthier?

Today we’re going to talk about monophasic vs. biphasic sleep. In this video, we’ll discuss the differences between these two types of sleep and the benefits and drawbacks of each. We’ll also find out if it’s possible to change your sleep pattern from bi-phasic to monophasic to make your work or school schedule easier.

0:00 Monophasic vs Biphasic Sleep Introduction
0:43 What is monophasic sleep?
1:45 What is bi-phasic sleep?
2:25 What’s your sleep pattern?
3:50 What if you’re a bi-phasic sleeper?
4:02 Can natural sleep patterns be changed?
4:52 What is sleep restriction?
5:10 Which is healthier, monophasic or biphasic sleep?
5:20 Why are some people biphasic sleepers?
5:35 Are naps healthy?

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.

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[dennisroland]

I'm biphasic. My middle-of-the-night sessions are DEFINITELY the most productive mentally, especially for writing. I must have that afternoon nap, usually around 2 PM, sometimes 20 minutes and sometimes 90. I'm retired, so have the flexibility. This video reassures me that this is entirely normal. Thank you very much. Well done.

[defloathe]

Im a biphasic day sleeper, i genuinely feel less lethargic with this sleep schedule. I always have energy and feel good

[FN_LOREARCHIVE]

Recently, because of some personal projects I've converted to biphasic sleep, instead of sleeping from 11pm to 6am, I now sleep from 9pm to 12am and wake for 3 to 4 hours and fall asleep normally at 4am waking up at 6am or 7am. It's really helpful for people who don't work jobs but are still productive!

[AnnieMay]

I haven't understood why I functioned so well sleeping in 2 segments for years! I honestly felt like I shouldn't and would force myself to sleep in one long go and would feel horrible from it!

[gusgus]

I'm a monophasic sleeper (though I didn't know that until watching this video). But I also know people can change their sleep habits. I used to never be a morning person, but now i get up consistently at 5:15 a.m. no matter what time I go to sleep.

[grendelsmama]

I am definitely biphasic. Even when I get about 7-8 hours of sleep I need my nap (I hate naps, I feel so unproductive) but I do feel more refreshed and ready to conquer more. Great information

[Vincisomething]

Biphasic makes the most sense for me. In college, if I had a lot of homework, I would work on what I could during the day. Later, I would go to bed a little early (around 8/8:30) for 4-5 hours and wake up around midnight - 1 am. I would use this time to do some homework or study for 30 minutes to an hour and sleep until 4:30 - 5 the next morning. I had quite a bit of homework but I didn't want to pull all-nighters. I kind of miss it because it made me feel more productive, but my schedule (if I'm practicing good sleep habits and sometimes I don't lol) is waking up early, working on some activities for a few hours, and taking a nap (between 28 - 90 minutes) - all before 10 am.

[akpro]

I chose biphasic sleep, and it I have a positive experience with my energy, activity, and even mental health. I sleep 4 hours between usually 7-8 PM to 11-12 PM, and again between 6-7 AM to 10-11 AM. I also have a friend with this sleep pattern. Thanks to my flexible work hours, I feel like having a very healthy life. Not even feeling exhausted after waking up in each shift, feeling totally fresh.

[sethkarim]

Never heard of this but i’m definitely a monophasic sleeper. This is very informative

[vocefalaportugues]

Love it, I am in the better shape of my life, eating healthy and doing exercises daily and then I start to wake at 4am, stay 2 to 3 hours wake and then sleep again, I was not worried because I am feeling better than before, and I am using this time to read… thanks for the video

[coffeeandcommunity]

I've noticed the difference in my life and the life of my family members these different sleep phases, but never knew what they were called. Thanks for being so informative!

[lit]

After struggling with what I thought was "insomnia" (waking up in the middle of the night and being unable to continue sleeping), I tried simply getting up, turning the light on, walking to the kitchen to get some water and then returning to bed. After that, I would continue sleeping with no problems. 😁

[craigdorler]

This makes a lot of sense. I'm 100% a monophasic sleeper. I can't nap, and once I'm awake in the morning, that's it.

[sammyrosenzweig]

I often wake up during the night. So interesting to think that I could be a biphasic sleeper. Thank you so much for this informative video!

[buneface]

This was fascinating! I had never heard of these two sleep patterns before. It seems to me that as a young woman I was a monophasic sleeper but have become a biphasic sleeper as I have aged. I kind of thought of it as a problem until I heard this.

[davidkellymitchell]

I sleep for 3 to 4 hours then up for 7 to 8 hours and that's my continous cycle. After I retired and no more alarms that's what my body gravitated to. I feel totally rested after each sleep cycle. I don't experience that totally exhausted feeling anymore.

[Ryan-qnwr]

I definitely biphasic, though I'd much rather be monophasic. People are always perplexed by the fact that I can fall asleep for only 3 hours, and then wake up feeling very well rested, like I just got a full nights sleep. I have such a weird sleep schedule though, I usually sleep from 4pm to 7pm, and then I sleep again from 11pm to 3am. It's kind of a pain in the ass the function on.

[Virtessafun]

Biphasic sleep sounds perfect for me. Wish my life would allow for this, 😌, but that is ok. Sleeping for 8 hours straight would be cool too!

[coleenosmond]

I am always amazed at what i learn from your videos...the fact that most people were biphasic sleepers until about 300 years ago was new to me. i love the education i get from watching your videos. Thanks for teaching me that im a monophasic sleeper :) I learn something new everyday