Bifasic Sleep, a Two-Phase Rest Pattern That Is Said to Increase Productivity

JAKARTA - Good sleep patterns have a significant impact on overall body health and daily productivity. To get a good sleep pattern, there are various methods that can be done, one of which is bifasic sleep.

The ideal sleep time for adults is about 7 to 9 hours every night. However, in the biphasic sleep pattern, the number and hours of sleep are divided into two parts in a day.

A study states that bifascic sleep patterns include a long sleep duration at night, namely 6-7 hours, and a short nap of less than an hour.

"Historically, this pattern of sleep is common with people who sleep 'first' and 'second' separated by a period of wakefulness at night, to be on guard, to find food, hunt, socialize or for other household activities," said internal disease specialist, Dr. Rahul Tambe, quoted from Healthshots, on Wednesday, January 7, 2026.

One of the main benefits of implementing biphasic sleep is increased productivity. With short naps during the day can improve alertness, focus, and cognitive function.

"Afternoon naps can reduce fatigue and increase alertness for the rest of the day, especially for students, potentially increasing productivity," he said.

In addition, by implementing bifasic sleep can also help reduce stress and anxiety, which leads to a more positive mood. Getting enough sleep is very important for emotional well-being, and bifasic sleep can contribute to increased mood stability.

"Sleep division can further increase memory consolidation, especially if the second sleep episode includes REM sleep, which supports learning and memory retention," he added.

Some steps that must be taken to implement bifasic sleep are as follows.

1. Keep a regular schedule

Establish the main sleep phase at night. This can be six to seven hours, and the secondary sleep phase which will be one hour in the afternoon. Thus you get 8 hours of rest in total in a day.

2. Gradual adjustment

If you are not used to taking naps, introduce them naturally into your schedule. Shorten the night's sleep a little from time to time to incorporate naps without losing the total duration of sleep.

3. Optimize the sleeping environment

You need to rest well for this to work for you. Make sure both sleep periods take place in a dark, quiet, and comfortable atmosphere.