Biphasic Sleep Habits

As a frequent fence sitter of free sleep and biphasic sleep, I regularly find myself going through the process of re-adapting the body to dual sleep schedules.  One of the tenets of adapting that I hold strongly to is keeping a regular schedule.  Every night I go to bed at the same time.  Every afternoon I take a nap at the same time.  I may not fall asleep for a full cycle during my nap, or feel refreshed after an evenings sleep, but after a few days, I’m adjusted and feeling great. The hard part though, is staying awake at night. 

Here are a few tips I’ve collected from around the web to make the transition easier.

1. Multi-task.  Try to do more than one thing at a time. Doing one thing for a long period of time will make you zone out and fall asleep easier. Also if you’re not sure how long tasks will take you, it will help you manage your time better.
2. Create goals for yourself. Breaking longer tasks into units small enough to be finished in one focused single-task session will allow you to feel successful throughout the day. The success feeling will wake you up.
3. Don’t sit in the same position for extended periods of time. Move your head, arms, legs, body.
4. When you get up to move around make a trip to the bathroom to splash cold water on your face, it’s amazing how well this will help you stay alert.
5. Invite a friend over. Finding a pal to share your insomnia is highly recommended. However, steer clear of mind-numbing board games like “Monopoly” that may dull your senses and make you tired and even a little irritable. Keep your mind alert with some high-octane computer games full of speed and destruction. The excitement of a monetary side-bet will surely keep you awake.
6. Eat and drink regularly. Drinking plenty of water is particularly crucial. Although this results in regular trips to the lavatory, that ultimately is the objective. Keep away from drinking gallons of coffee. A cup or two is fine, but don’t forget coffee has a high percentage of caffeine in it, and therefore, as a legal stimulant, it is not recommended in high doses.
7. Keep the lights on. As darkness descends, it is advisable to switch on some lights. If the winter season drags down on your ability to stay awake, maybe invest in a well-lit Christmas tree. A shining tree-top angel twinkling away in the dead of night with miles of sparkling fairy lights will add some joy to your evening.

Read more at Stay Awake at Work and How to Stay Awake.