Sleep 2.0 fits your rhythm

Sleep is flexible, historically diverse, and likely meant to adapt to different life stages and circumstances

We’ve grown accustomed to the idea that a healthy night’s sleep means one solid block of 7 to 9 hours. But science shows what historical research has long suggested: humans may not naturally be “one-stretch sleepers.”

In medieval sources, we often read about two-phase sleep: a first sleep after sunset, followed by a few hours awake – reading, praying, sex, or simply reflecting – and then a second sleep until morning. It was only with the rise of modern society that the monophasic model became the norm.

Research shows that biphasic sleep (sleeping in two blocks) has both advantages and drawbacks. A second sleep episode – like a power nap – can lower sleep pressure, spread alertness across the day, and stabilize performance. For night workers, young parents, or students, it can even be a lifesaver.

Biological clock

But poorly timed naps or too much sleep fragmentation can backfire, disrupting your internal clock, undermining your night’s rest, and increasing stress. That’s why researchers recommend napping during the natural mid-afternoon dip, roughly between 2:00 and 5:00 pm. Naps taken right after lunch (around 1:00 - 2:00 pm) can also be effective, but some studies suggest that slightly later (2:00 - 3:30 pm) aligns better with your biological clock.

Not everyone is a natural napper. Still, you can train yourself. Choose a fixed place and time, lie down, close your eyes for 15 to 30 minutes, and allow yourself to rest – even if you don’t fall asleep right away. Over time, your brain learns to associate this moment with relaxation.

Your chronotype (whether you’re a night owl or an early bird) also matters. For some, a power nap is ideal; for others, uninterrupted nighttime sleep works best. The key takeaway from the research: there is no universal “right” sleep pattern.

Sleep is flexible

Sleep is flexible, historically diverse, and likely meant to adapt to different life stages and circumstances. Instead of clinging rigidly to eight uninterrupted hours, maybe it’s time for a new paradigm: personalized sleep, tailored to your biological clock, lifestyle, and preferences. I’d be happy to help you get there.