If you’ve ever found yourself waking up in the middle of the night and struggling to fall back asleep, you might have wondered: Is something wrong with me?

But what if this pattern isn’t a problem at all? What if it’s a natural rhythm our modern lifestyles have forgotten?

Historically, humans didn’t always sleep in one long stretch. In fact, the concept of segmented or biphasic sleep, sleeping in two distinct phases, was common across many cultures before artificial lighting and industrial work schedules changed our patterns.

The New BeSophro App

Better Sleep Starts Here

Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.

Try the BeSophro App

What is biphasic or segmented sleep?

Biphasic sleep refers to dividing your sleep into two separate periods in a 24-hour day.

This can look like:

Two-part night sleep: A first sleep, a short wakeful period, and a second sleep.
Siesta model: A longer sleep at night combined with a shorter nap during the day.

While most modern adults follow a monophasic schedule (one long sleep), biphasic sleep is still common in some cultures and gaining attention in sleep research.

A daytime nap may offer cognitive benefits in everyday life.

– Dr Steven Laureys, BeSophro Scientific Advisor

History of biphasic sleep

According to historian Roger Ekirch, references to “first” and “second” sleep were widespread in Europe from the Middle Ages through the early modern era. His analysis of over 500 historical documents, including diaries, court records, and literature, revealed that people regularly woke for an hour or two at night before returning to sleep.

This middle-of-the-night wake time was often used for prayer, reading, light chores, or even social visits.

What science says today

Modern research suggests our bodies may still be wired for segmented sleep:

A landmark study by psychiatrist Thomas Wehr at the National Institute of Mental Health found that when participants were exposed only to natural light for several weeks, they naturally adopted a two-phase sleep pattern, sleeping for about four hours, waking for one to two hours, then sleeping again.

A 2023 study published in the journal Nature and Science of Sleep examined how the timing and duration of afternoon naps affected cognitive performance and emotional processing. It found that short naps of 30 minutes or less taken early in the afternoon were associated with improvements in working memory and reduced sleep inertia, supporting the idea that biphasic sleep patterns, including a daytime nap, may offer cognitive benefits in everyday life.

Tired of being tired?

Join our sleep community for expert tips and gentle Sophrology tools to reset your nights - and your days.

Pros and cons of sleeping in shifts

Potential benefits:

Improved mental clarity and creativity: The wakeful period may allow for reflection, problem-solving, or journaling.
Reduced sleep pressure: Splitting sleep into two parts may reduce anxiety around falling or staying asleep.
Energy boosts: Midday naps are linked to better mood and improved alertness.

Possible drawbacks:

Disruption of circadian rhythms: If not done consistently, segmented sleep may confuse your body clock.
Social and work conflicts: Two-shift sleep isn’t practical for most working adults or parents with fixed schedules.
May not work for everyone: People with insomnia or anxiety might find waking in the night amplifies those issues.

Sleep disorders or natural rhythm?

If you’re waking in the middle of the night, it’s worth considering whether your body is simply reverting to a more traditional sleep rhythm, or whether something else is going on.

Waking multiple times a night can also be a symptom of sleep apnea, insomnia, or restless legs syndrome. If you’re consistently tired during the day or experiencing poor sleep quality, it’s worth speaking to your GP (NHS).

Where Sophrology fits in

For those exploring segmented sleep, or simply struggling with modern sleep challenges, Sophrology offers a gentle way to reset the nervous system and reconnect with rest.

Sophrology combines:

Breathing techniques to relax the body
Visualisation to calm the mind
Gentle movement to release tension
Body awareness to support restful sleep

While not a cure-all, many people find that regular Sophrology practice helps reduce anxiety, ease transitions between wakefulness and sleep, and improve sleep quality over time.

Exercise Library: Master Every Practice

Master each Sophrology exercise with ease through our guided video library

Sophrology Exercise Library

How to experiment with biphasic sleep

Thinking of trying it? Here are a few suggestions to get started:

Track your natural rhythms: Notice when you feel naturally sleepy and alert – this can guide your sleep schedule.
Avoid bright light at night: Artificial light suppresses melatonin. Use warm, dim lighting if you’re up during the night.
Use wake periods intentionally: Journal, stretch, or meditate – stay off screens, which can disrupt your sleep cycle.
Stay consistent: As with any routine, regularity helps your body adapt.
Pair it with Sophrology: Practising during your nighttime wake window or just before bed can help you settle more easily into each sleep phase.

So, is it OK to sleep in two shifts?

The answer is yes, for some people. Segmented sleep has historical precedent, scientific support, and may feel more natural for certain body rhythms. But like all things in health, it’s not one-size-fits-all.

If you’re curious, it’s perfectly fine to experiment. And if anxiety or poor sleep quality is your challenge, Sophrology may offer a supportive, non-invasive approach to improving your rest, no matter what your schedule looks like.

Ready to explore better rest? Start with a 10-minute practice on the BeSophro App and begin building a calmer bedtime ritual.

Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.