It’s 4:24 in the morning. Just woke up and made myself hot cacao. Now I’m writing this. The fact is, I’m kind of retired now, and don’t have to wake up for work. But I’ve been like that as long as I remember myself. I never liked to sleep. Sleep is boring. My most productive time is now. That’s how I studied for school, that’s how I worked on my projects. Only now I’ve discovered that I’m normal, nothing wrong with me.

For many people, the idea of sleeping in one uninterrupted stretch—typically seven to nine hours a night—is the gold standard. If you wake up in the middle of the night, it’s often seen as a problem, something to be fixed with sleep aids or better sleep hygiene. But what if waking up in the middle of the night isn’t a problem at all? What if it’s just a different way of sleeping—one that humans have followed for centuries? This is where biphasic sleep comes in.

What is Biphasic Sleep?

Biphasic sleep is a natural sleep pattern that involves two distinct periods of rest rather than one long stretch. Historically, this was the norm for many cultures before the advent of artificial lighting. People would go to bed shortly after dusk, sleep for a few hours, wake up in the middle of the night for an hour or two, and then go back to sleep until morning. This wakeful period was often spent reading, praying, reflecting, or even socializing with family and neighbors.

Why is Biphasic Sleep Seen as a Problem Today?

Modern society operates on a monophasic sleep schedule, meaning one long sleep session per night. This shift was largely driven by industrialization and the widespread use of artificial lighting, which extended the hours of productivity and altered natural sleep cycles. As a result, waking up in the middle of the night is now considered insomnia rather than a natural variation in sleep patterns. Many who experience biphasic sleep worry that something is wrong with them, when in reality, their bodies might just be reverting to an older, more natural rhythm.

The Science Behind Biphasic Sleep

Studies have shown that biphasic sleep isn’t just a historical curiosity—it’s still present in many cultures and can even have cognitive and physiological benefits. Some research suggests that two sleep phases may help with memory consolidation, emotional regulation, and problem-solving. Additionally, those who adopt biphasic sleep often report feeling more refreshed and focused compared to forcing themselves into a single sleep block.

Benefits of Biphasic Sleep

1. Improved Cognitive Function – Some studies indicate that splitting sleep into two phases can enhance memory retention and problem-solving skills.
2. Increased Flexibility – Biphasic sleep allows people to align their rest schedules more easily with their personal and professional lives.
3. Reduced Sleep Anxiety – Understanding that mid-night awakenings are normal can reduce stress and frustration over perceived “insomnia.”
4. Possible Evolutionary Advantage – Some experts believe that biphasic sleep helped early humans stay alert for potential dangers in the night while still getting enough rest.

How to Embrace a Biphasic Sleep Schedule

If you naturally wake up in the middle of the night, don’t fight it—embrace it. Here’s how you can make biphasic sleep work for you:

• Use the Wakeful Period Wisely – Engage in relaxing activities like reading, journaling, meditation, or even light exercise. Avoid screens and bright lights.
• Maintain Consistency – Stick to a regular sleep schedule, even on weekends.
• Experiment with Shorter Sleep Cycles – Some people find success with a segmented sleep pattern (two long sleep periods) or a siesta sleep model (a long nighttime sleep plus a daytime nap).
• Listen to Your Body – If you feel well-rested and alert despite waking up at night, trust that your sleep pattern is working for you.

Conclusion

Waking up in the middle of the night is not necessarily a sign of a sleep disorder. It may simply mean that your body follows a biphasic sleep pattern—a rhythm that was once the norm and still offers many benefits. Instead of stressing over a disrupted sleep cycle, consider leaning into it and seeing if it works for you. After all, the ultimate goal of sleep isn’t to conform to modern standards—it’s to wake up feeling rested, restored, and ready to take on the day.