How to Ease Into Biphasic Sleep

A step by step guide

In my last post, we explored the history of biphasic sleep; how our ancestors naturally followed a two-part sleep cycle, with a peaceful wake period in the middle of the night. Many of you resonated with the idea, especially those who struggle with waking up at night and wondering, “Why can’t I just sleep through?”

But what if not sleeping through is actually natural?

If you’re curious about trying biphasic sleep, this guide will help you ease into it gradually, without making drastic changes overnight.

Step 1: Adjust Your Sleep Schedule Gradually

First, to be clear: if you already sleep through the night without issues and wake up feeling refreshed, there’s no need to change your routine. This approach is mainly for those who struggle with waking up in the middle of the night or find that a “regular” eight-hour sleep doesn’t feel natural or restful.

If you do experience frequent night waking, instead of fighting it, try working with your body’s natural rhythm. Start by shifting your bedtime earlier in small increments, 15 to 30 minutes at a time, until you notice yourself waking naturally for a short period. The goal isn’t to force yourself wake up in the middle of the night, but to observe whether your body already has a biphasic tendency.

A starting point might look like this:

• First sleep: 9:30 PM – 12:30 AM

• Wake period: 12:30 AM – 1:30 AM

• Second sleep: 1:30 AM – 6:30 AM

If an early bedtime isn’t practical for your lifestyle, a later version could work just as well:

• First sleep: 10:30 PM – 2:00 AM

• Wake period: 2:00 AM – 3:30 AM

• Second sleep: 3:30 AM – 6:30 AM

The key is to be flexible and experiment gradually, rather than making drastic changes overnight.

Step 2: Use the Wake Period Wisely

Many people stress about waking up at night, but reframing this as a quiet, reflective period can make all the difference. Historically, people used this time for reading, prayer, creativity, or even quiet conversation.

If you wake up and feel alert, try:

• Reading (a physical book, not a screen, and something fairly relaxing)

• Journaling or writing

• Meditation, prayer, or deep breathing

• Drinking herbal tea (chamomile, lemon balm, possibly tulsi)

• Simply enjoying the stillness and realising that it is OK.

Avoid bright screens, heavy meals, or stressful activities, as these can make it harder to return to sleep.

Step 3: Optimize Your Sleep Environment

Your bedroom plays a huge role in how well you transition between sleep phases. A few small tweaks can improve your sleep quality:

• Dim all lights an hour before bed (warm or red-toned light is best).

• Turn off screens or use blue light filters in the evening.

• Keep your bedroom cool, around 16 - 19°C (60 - 67°F).

• Use blackout curtains to maintain darkness as long as you are in bed.

• If you wake up during The Watch, keep lighting soft (salt lamps or candles work well).

Step 4: Support Your Sleep with Diet and Daily Habits

Your eating patterns and daily routines can make or break your sleep quality. To support biphasic sleep:

• Eat magnesium-rich foods (nuts, seeds, leafy greens) to help muscles relax.

• Include tryptophan-rich foods (turkey, dairy, eggs) to encourage melatonin production.

• Some people find that a small spoon of honey before bed can help stabilize blood sugar and prevent mid-night wakeups caused by energy dips.

• Get morning sunlight exposure for at least 15 - 30 minutes to regulate your body clock.

• Avoid caffeine after lunchtime, and limit alcohol, which can disrupt sleep cycles - more on that another time.

Step 5: Track Your Progress and Adapt

It takes time to adjust to biphasic sleep, so don’t expect instant results. Keep a simple sleep journal to note:

• The time that you naturally wake up at night

• How you feel during the wake period

• How rested you feel in the morning

If you happen to use an electronic sleep tracker, you may like to monitor patterns over time. But our perception of sleep quality is often quite different (and more important) than what sleep trackers tell us. If you feel groggy, adjust your bedtime or try winding down earlier in the evening, regardless of the sleep tracker data.

Final Thoughts

The goal of biphasic sleep isn’t to rigidly follow a schedule but to work with your body’s natural rhythms. Many people find that embracing the wake period, rather than resisting it, leads to better sleep quality and a calmer mind.

If you experiment with this, I’d love to hear about your experience. Did you manage to go to bed early? Are you noticing a natural wake period? Does simply knowing about the normality of the Watch help you feel more at ease about sleep? Have you tried using that time for something restful? Let me know in the comments!