After a hiatus of over four months, I am resuming this blog. The break was primarily due to preparations for Ph.D. admissions in May. I am now enrolled in the Ph.D. program at the Centre for Policy Studies, IIT Bombay. The initial months have been intense, with coursework and assignments consuming most of my time. However, now that I have settled into campus life, I am eager to reconnect with readers and share a few compelling observations. Among the many experiences I’ve had recently, one discovery stands out—my discovery of the biphasic sleep cycle, a revelation that emerged just a few hours before writing this post.
Adjusting to Academic Life
Returning to regular classroom learning after several years has been a significant shift. Daily routines now revolve around literature reviews, lectures, and assignments. To manage mental fatigue, I’ve incorporated physical activities like table tennis, snooker, and gym workouts, typically at night. These activities have become a welcome counterbalance to academic rigor.
I also made new friends—Abhijeet and Ankur—who joined me in these activities. While Ankur prefers table tennis and snooker, Abhijeet participates in all. Their companionship has contributed to both my fitness journey and broader campus engagement.
Recognizing an Unusual Pattern
Despite the benefits of this new lifestyle, I noticed a gradual but undeniable shift in my sleep cycle. Over time, I began falling asleep around 3 to 4 AM, even on nights when I skipped workouts. I documented these patterns in my daily diary, confirming that my sleep had become irregular. In response, I started experimenting with my routine to identify a sustainable solution.
Although I had attempted early morning routines in the past, they rarely lasted beyond a month. I recognized that I wasn’t naturally inclined to be an “early bird,” yet staying up late wasn’t a viable alternative either. Curiously, even in the absence of exercise, my body resisted earlier sleep times. I consulted with a physician at the campus hospital, who advised a buffer between meals, workouts, and bedtime. While these recommendations helped slightly, the core issue persisted.
At one point, I slept for 12 consecutive hours—from 10 PM to 10 AM. On another occasion, I remained awake all night, having unintentionally napped for several hours the previous evening. These erratic patterns prompted me to observe their effects on my energy and productivity more systematically.
What the Experiments Revealed
Throughout this phase, I maintained a journal to track how different sleep patterns influenced my cognitive performance and mood. Two notable outcomes emerged:
- Increased Study Hours: Although the quantity improved, the quality of study varied.
- Effective Use of Naps: I learned to take short, restorative afternoon naps that helped counteract late-night fatigue.
These findings, while helpful, were not sufficient. I needed a more stable framework for sleep.
Discovering the Biphasic Sleep Model
The breakthrough came when I encountered the concept of the biphasic sleep cycle. Intrigued, I conducted further research and was surprised to learn that this model has historical roots and is well-documented in sleep science literature.
The biphasic sleep model divides the daily rest period into two segments: a longer period at night and a shorter nap in the afternoon. Historically, this was a common practice in regions with warm climates, such as India, China, Spain, Italy, and South Africa. In fact, Pune’s well-known tradition of closing markets from 1 PM to 4 PM exemplifies this custom. The shift toward a monophasic sleep cycle—consolidating all rest into one 7–8 hour period at night—is a relatively recent development, driven by industrialization and modern work schedules.
According to multiple academic and anecdotal sources, biphasic sleep can enhance alertness, productivity, and overall well-being for certain individuals. Readers interested in more details can explore this overview of biphasic sleep by the Sleep Foundation.
Embracing the Model
Personally, I find the biphasic sleep cycle both practical and energizing. It aligns with my current schedule and seems to support better cognitive performance. While it’s too early to draw definitive conclusions, this model appears to address many of the issues I faced. I remain cautiously optimistic and will continue monitoring its long-term effects.
For now, I have stopped experimenting further. Whether this marks the end of my search for an ideal sleep pattern or simply a new phase remains to be seen.
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