Often we focus on ensuring the length of our children’s sleep to support their growth and development. However, understanding and addressing the nuances of sleep patterns, like biphasic sleep, can be even more beneficial for children who struggle with sleep issues. 

This article explores the concept of biphasic sleep, offering insights and practical advice for parents dealing with sleep challenges in their children.

What is Biphasic Sleep?

Biphasic sleep refers to a sleep pattern divided into two distinct phases within a 24-hour period. Unlike the monophasic sleep pattern, where individuals sleep once for a longer period (usually through the night), biphasic sleep involves two separate sleep segments. Biphasic sleep is a historically common pattern amongst many cultures, particularly before the advent of electric lighting, when people would sleep in two phases: a first sleep and a second sleep. These periods were typically divided by a waking period in the middle of the night, often referred to as “the watch,” where individuals might engage in various activities before returning to sleep.

In modern times, biphasic sleep is less common among adults, largely due to lifestyle changes and artificial lighting, which has extended the hours of wakefulness. However, children, particularly infants and young toddlers, often exhibit biphasic sleep patterns naturally. For example, a child might have a long night sleep and a shorter daytime nap. This pattern can be a normal part of development, as young children have different sleep needs and cycles compared to adults.

The Benefits of Biphasic Sleep for Children

Biphasic sleep can be beneficial for children’s development in several ways. Napping, a common aspect of biphasic sleep, provides essential rest that can enhance learning and memory consolidation. According to a study published in the Journal of Sleep Research, naps play a crucial role in reinforcing learning and improving memory, particularly in young children as it helps the brain process and store new information.

Additionally, biphasic sleep can help regulate children’s emotional states. Daytime naps have been linked to improved mood and emotional regulation, helping children manage stress and frustration better. A child’s need for a nap is not merely about physical rest but also emotional wellbeing, so it’s helpful to structure their day to accommodate these needs.

Biphasic sleep patterns can also be particularly helpful for children who have difficulty getting all their sleep in one uninterrupted stretch at night. For example, children who wake up frequently during the night might still get enough overall sleep if they have a regular nap during the day.

Signs Your Child Might Be a Biphasic Sleeper

A common sign of biphasic sleep in children is a consistent afternoon nap that complements their night time sleep. This nap is typically not just a brief rest but a substantial sleep period significantly contributing to their daily sleep time. For younger children, such as infants and toddlers, this pattern is often a natural part of their sleep development.

As children grow older, the nature and frequency of naps may change. Preschool-aged children may still benefit from an afternoon nap. In contrast, school-aged children often transition to a predominantly monophasic sleep pattern, although they may still benefit from an occasional nap, especially after particularly busy or stressful days. It’s important for parents to observe their child’s behaviour: signs of sleepiness, irritability, or difficulty focusing in the afternoon may indicate that a nap is needed.

Another indication of biphasic sleep is the child’s energy levels and mood following the nap. If a nap results in a noticeable improvement in mood and alertness, it suggests that the child still requires this additional sleep phase. Monitoring these patterns can help parents decide whether to encourage or phase out naps as the child grows, ensuring that their overall sleep needs are met.

Tips for Supporting Healthy Biphasic Sleep Habits

• Consistent Schedule: Establish a regular schedule for both night time sleep and naps. Consistency helps regulate the body’s internal clock, making it easier for your child to fall asleep and wake up naturally. For example, if your child naps around 1 PM daily, try to keep this time consistent, even on weekends.

• Optimal Sleep Environment: Ensure that the sleep environment is conducive to rest. This includes having a quiet, dark, and cool room for both naps and night time sleep. Blackout curtains can help create darkness during the day, which can be especially useful if your child naps in the afternoon when it is still light outside.

• Relaxation Techniques: Incorporating relaxation techniques, such as guided meditations for sleep offered by Surfing on a Cloud, can help children transition smoothly into both phases of sleep.

• Monitor Sleep Duration: Keep track of how much total sleep your child is getting, combining both the nap and night time sleep. Children have different sleep needs based on their age , and ensuring they get the recommended amount can help them stay healthy and happy.

• Gradual Transition: If your child is transitioning from a biphasic to a monophasic sleep pattern, make the change gradually. For instance, if your child is phasing out naps, start by shortening the nap duration rather than eliminating it abruptly. This gradual approach can help their body adjust without causing excessive fatigue.

Recognising When Biphasic Sleep May Indicate a Problem

While biphasic sleep can be a natural and healthy pattern for children, there are times when it may indicate underlying sleep issues. For example, if your child has difficulty falling asleep at night, frequently wakes up during the night, or experiences excessive daytime sleepiness despite getting an adequate amount of sleep, it might be a sign of a sleep disorder.

Conditions like insomnia, sleep apnoea, or behavioural sleep disorders can disrupt normal sleep patterns and should be evaluated by a healthcare professional.

In some cases, behavioural issues like bedtime resistance or night time awakenings can be related to anxiety or other emotional factors. If you notice these signs in your child, it is advisable to consult a paediatrician or a sleep specialist who can provide a thorough evaluation and recommend appropriate interventions.

Conclusion

Understanding biphasic sleep can provide valuable insights into your child’s sleep patterns and help address potential issues. This natural sleep pattern, characterised by two distinct sleep phases, can support cognitive development and emotional wellbeing in children. By establishing a consistent sleep routine and providing a conducive sleep environment, parents can optimise their child’s biphasic sleep habits. For parents concerned about their child’s sleep, Surfing on a Cloud offers guided meditations and resources to support better sleep hygiene and overall wellbeing.