Polyphasic Sleep
Posted by Gail | Filed under Gail Pleasures
I eat when I’m hungry. I sleep when I’m tired. I do virtually nothing by rote. Well, I do make my bed in the mornings, but that’s after 49 years of not making my bed, so I see it more as a daily choice than as a discipline.
A lot of the things we expect of your kids are things we associate with discipline. Eat breakfast food for breakfast. Brush your teeth every night before you go to bed. Go to bed and get a good night’s sleep.
We might be wrong.
I’m a napper. I can sleep for 20 minutes three or four times during the day and it keeps me going. I feel rested and healthy. I lose the fog that comes from intense concentration on a particular task. I do it because it’s what works for me.
Alex has a name for it: polyphasic sleep. She’s begun practicing it recently (not because of me*) and has found herself much happier and healthier. Malcolm does it too (again, not because of me*). He’ll get home from school and crash for an hour or two and then get up and get on with his day. On non-school days he naps a couple of times. I put it down to “growing boy” syndrome until Alex told me about Polyphasic sleep.
(*I say, “not because of me” because I’ve never done anything to encourage it except do it in full view.)
The term was coined by psychologist J.S. Szymanski to refer to the practice of sleeping multiple times in a 24-hour period. Biphasic sleep is when you nod off twice a day, and monophasic sleep is what most people do, which is go to bed at night and sleep until morning.
It’s long been held that if you didn’t sleep for a solid eight hours your body would disintegrate… along with your mind. Not so it seems. Those who adapt naturally – or who are forced to by circumstances – love what grabbing 20 minutes a few times a day does for their creativity and productivity. Sometimes I need to sleep to stop my brain from making me go crazy as it seeks the solution to a problem. Sometimes I’ve done so much writing between 4 and 7 a.m. if I don’t sleep, I can’t think for the rest of the day.
Clearly polyphasic sleep isn’t for everyone. You have to have a schedule that allows for it. When I’m on set and it’s been a particularly trying time (you’ve seen some of those shows, right?), I’ll kneel down, put my head on a chair and sleep for 20 minutes to recover my equilibrium.
On the weekends I use my naps to turn 2 days into 4. Yup, I have a four-day weekend every weekend. Saturday afternoon as I climb into my lovely bed and pull up my blankie, I sigh. I’ll be up in a couple of hours to do Saturday, Part II. Sunday: Rinse and repeat.
Hmmm. I think I’m ready for a nap.
February 27, 2013 at 7:48 am
My father was a pro at this too. As a farmer, he was up early doing chores. After lunch, he’d take a nap. Then after supper, he’d take a nap as well. It got him through the long days. I still nap occasionally myself – but it’s not like I remember my dad doing.
February 27, 2013 at 8:10 am
A quick nap does do wonders. Like Brenda says, I learned it too when I was farming, quick nap after lunch, or in between chores. It’s surprising how refreshing it is. Even on long drives a 15 minute nap in the car will wake you up.
I don’t think it’s wrong to provide structure for kids though. That’s not about discipline, it’s about structure and routine. I believe kids feel safer and stronger when their life is surrounded by consistent principles and routines. They’re bombarded with enough crazy outside the home, when they get home, they know exactly what to expect.
February 27, 2013 at 8:31 am
Babies and toddlers do this. I wonder why we naturally give it up?
I myself can’t do this. If I have an afternoon nap then I’m lethargic for the rest of the day. Plus I can’t sleep at night.
February 27, 2013 at 9:12 am
I use to nap for 15 min every hour when I studied for university. It was the only way I could get 8 hours of studying done in a day. Maybe I should try it again.
February 27, 2013 at 9:40 am
Napping is the yummiest part of my weekends! I usually have my downtime somewhere in between 1 and 4 for about an hour and it is absolutely wonderful. It resets my clock, makes me feel like I’m doing something luxurious for myself, and has zero impact on my days with the family. I nap in the front room of my house, usually starting with “I think I’m going to read for a bit”, which garners a snicker or two from the husband or teenagers. But I consider it my personal time where I practice meditation…a la sleep!
February 27, 2013 at 10:10 am
I’m not a napper. I used to nap as a teenager (four hours every day after school!), but not anymore. When I’m really tired, I try to nap on the weekends or if I have the house to myself (though it’s never really to myself, what with our two cats crawling all over me during naptime), but it seldom works out. I have napped occasionally at my desk at work, but I usually wake up feeling worse than before; no longer sleepy but with a stiff neck and a headache.
A friend of mine has a family nap every Saturday and Sunday. Both parents and both kids go down after lunch for two hours. Their naptime is sacred: if the oldest of the two kids (age 5) doesn’t want to nap, she knows it’s quiet time or else!
February 27, 2013 at 10:11 am
I’m a napper. I love to nap! Some days, I just can’t get through the day without a good nap! I sleep a solid 8 hours too, but the naps help me get through the rest of the day.
February 27, 2013 at 10:12 am
I am not a napper. Never have been, even as a child. Sometimes I’m so tired on a weekend that I will lie down and try, but it just won’t happen. I have no problems getting to sleep at night. I also can’t sleep in the car.
February 27, 2013 at 11:09 am
There’s some new historical data that suggests that people routinely slept in two chunks-from 7 or 8 until around midnight, then up for 2-3 hours, and back to sleep for another 3-4 hour each night. I routinely tell my patients about these different ways to approach sleep, as some people get so upset if they are not getting their “daily recommended 8 hours minimum” that this expectation impedes their ability to sleep further (e.g., worrying about not sleeping makes it harder to sleep!) Humans are so diverse-we have different eating patterns, work habits, ways of thinking, why should we all sleep the same? If you feel well and rested, and it doesn’t impact your health, social or occupational functioning, who is anyone to judge how you got that way?
February 27, 2013 at 11:54 am
My Dad, who always worked shift work, used to lie down in the middle of the living room while the kids were watching TV after school, and nap until supper. He is a lucky soul who can literally sleep anywhere, no matter what is going on around him. He is famous for it in our family!
I am not so lucky, but I do LOVE a good nap on a weekend afternoon. It feels so wonderful to do errands in the morning, and have an hour’s rest later to get me through the day. It is a counterbalance for midnight insomnia (so maybe I am naturally a biphasic sleeper?). I have learned to treasure my nap time (even the dog curls up with me as soon as I head upstairs).
February 27, 2013 at 12:34 pm
If I’m feeling drowsy I just need to hit the recliner and let myself fall asleep. Most times I wake back up within ten minutes. I think my brain is like windows. I just need to shut if off and let it re-boot!! A longer nap usually ends up disrupting my normal bedtime.
February 27, 2013 at 12:43 pm
I split my weekend up too. I get up relatively early for some quiet time before my tribe gets up, do some reading, bake something ,do light cleaning. Then I hit the Gym for a one hour class, do the grocery shopping (3 different stores, coupons and list in hand) and come home to Crash (best naps are in my daughters bed) for an hour or so. Then its up and at it for the rest of the day. There is something so rejuvenating but also so indulgent about Naptime.
As far as other sleep patterns go, about three times a year since she was about 10, my youngest (now 17) will go to bed around 4 pm (after school or on the weekend after work) sleep right through dinner and wake up fresh and friendly the next morning. We now call her sleep ritual her Hibernation time.
February 27, 2013 at 12:47 pm
I find that I just can’t fall asleep. I don’t know how to change that. I would love to be able to nap for 20 minutes on my ample lunch break. Any suggestions?
February 27, 2013 at 1:50 pm
Natalie – try melatonin.
The best thing about being retired is that I get to nap. Sometimes its intentional but other times I just zonk out anywhere from 20 minutes to 1 hr. Since I never get 8 hrs at night these naps (yes, sometimes I nap twice a day) keep me going. And I agree with Kristy above who said her brain needed a re-boot. Mine too. Also sometimes when I wake back up a problem has sorted itself out …my brain has worked on it while I slept.
February 27, 2013 at 2:06 pm
I agree with psychsarah. They now think that even up until Victorian times people would get up for a few hours in the middle of the night, read a book, or even go visit relatives for a little while. This 8 hours thing is something we’ve been told recently, like the recommended portions of the 5 food groups. It may make fantastic sense on paper but might not be the reality of how we’re genetically and evolutionarily designed. People suffering insomnia might not really have it and it could be the opposite–they may be more finely attuned to our natural cycle than others.
February 27, 2013 at 2:31 pm
I nap whenever I have time… not nearly so often as I’d like! I am a poor monophasic sleeper and generally get 4-5 hours max and then cat nap for 20-40 min at a time if I try to stay in bed any longer and usually feel just as tired when I wake up. But on weekends if I can get a nap in even for an hour I feel recharged.
February 27, 2013 at 2:41 pm
Oh how I wish I had a work schedule that would allow this! I developed narcolepsy after a very serious Invasive Group A Strep infection. Most days are struggle. Some are good days, some are bad days and some are “this must be purgatory!!” days.
Maybe one day I could take up some farming
The best part of my day is 4:00am to 8:00am; I feel like force to be reckoned with then……LOL
February 27, 2013 at 3:10 pm
I so agree with this, Gail. I learned to nap when my 3 boys were small and especially when the twins arrived! I felt ready to get up with them after they had napped and got more done than if I had done it all when they were down and was then grumpy after. I do it now mostly on weekends, like you, but can also do it around 4 pm and get a second day from it! Thanks for sharing!!
February 27, 2013 at 4:50 pm
I’m a napper and can literally sleep anywhere, anytime. I once napped at the Rogers Centre during a rock concert. I wasn’t interested in the opening act and knew I’d be cranky for the main attraction if I didn’t. My work schedule does not allow napping but I know I could work so much better if I could squeeze one in!
My husband is the opposite. Naps disrupt his sleep patterns and he is just lethargic after. So he loves my naps on weekends because he gets guilt free time with his video games!
If they would give kindergartners nap time, I’d consider switching from high school teaching!
February 27, 2013 at 4:59 pm
I’m one of those who can catnap just about anywhere. My boss is very understanding and when I’m having a day where I’m overly tired she’ll tell me to take one of my famous catnaps in the conference room. 15 minutes later I’m good for another 2-3 hours of work.
February 27, 2013 at 5:22 pm
AH, there is a name for it! With a full time shift work job and a part time night shift job, and a dog, I am lucky if I can get 4 hours sleep at a time. It got to the point that I was having trouble getting through my full time job’s shift. I bought a kitchen timer with a magnetic back, and brought a small camping pillow to work and keep them in my locker. I go to the farthest nook of the ladies change room on my breaks (we get a 20 minute break every hour – which usually ends up being about 16 – 17), and lay down on the narrow wooden bench! I don’t actually fall asleep, but I zone out and am refreshed enough to continue. When I get home at 2, or 3, or 5 am (yeah, weird times), I am not in any way able to go straight to bed. So, generally 3 – 5 hours later, it is the busy, noisy time of day for all my neighbors to be up, snowblowing or lawn mowing, kids in yards, and traffic to try and ignore. I actually find that if I do sleep 8 hours, my back hurts like heck! My favorite place to nap is when I am soaking in the tub, and contrary to my mother’s belief, I am too tall to drown in that tub! I guess we all do whatever works, and generally I am ok with my wonky sleep patterns. Good to know that I am not the ‘only one’ who sleeps in such broken chunks.
February 27, 2013 at 6:47 pm
How I envy you nappers!!!
The odd time I manage to fall asleep, anything less than @4 hours leaves me feeling much worse than before I slept – bone tired and a brain fog that doesn’t clear for hours.
February 27, 2013 at 10:24 pm
I’m so sleep deprived I don’t remember the last time I felt good. If it isn’t my kids waking in the night, it’s the neighbours. I need 10hrs of sleep. I don’t get that much so I feel tired all the time. I take melatonin and a OTC sleeping pill but they only work if it’s quiet and I’m not woken up.
February 27, 2013 at 11:51 pm
*yeow* I don’t take melatonin any more because it makes me drowsy and gives me a hang-over-like feeling the next day. But I’m one of those who happily doze off most anywhere so maybe it’s just too much for me.
Love a good nap on the weekend, especially when the sun shines just so in the window. The foot of the bed gets all warm and it’s perfect for laying my head down and taking a snooze. Never knew there was a name for it; I just love a good nap now and then!
February 28, 2013 at 12:56 pm
I’m like Tracy – if I try to nap, it is rare that I don’t wake up feeling worse than when I started! Loagy and like all my limbs are made of lead and my head is swaddled in cotton. Maybe I’m taking them for too long or short a time… never tested it.
February 28, 2013 at 5:17 pm
Oh ANNE,
Bless you for sharing that you have narcolepsy! My little girl has it too (after a very severe pneumonia – probably strep). She’s the QUEEN of polyphasic sleeping, both day and night! She has good days and bad days but since diagnosed when she was in kindergarten, she has yet to get through an entire school day without napping at school. Thankfully, the school system has been WONDERFULLY accommodating and she is free to go nap whenever she needs to. In my opinion daytime napping is highly undervalued in our society! I believe everyone should be free to nap every day if needed, without question or judgement!