Biphasic Sleep: I tried it for a week!

Here’s a breakdown of my progress during my exploration of biphasic sleep.

Thursday
Daytime: wakeful the entire day.
Bedtime: 8PM
Nighttime Wakefulness: Nope. Slept through the whole dang thing.
Takeaway lesson about my sleep: I seem to need more of it than I’m getting.

Friday
Rise Time: 4:30AM. Felt rested, felt great!
I loved being up before the sun, before the day began. I did chores, wrote, did schoolwork, had a huge workout, shower, and completed an entire beauty routine all in the morning.
Midday Rest: Slept 1.5 hours.
I woke up feeling as though I had slept a whole entire night all over again. I woke up feeling as though it surely must be sometime in the evening, and it blew my mind when I checked the phone and saw it was only noon!
I had a hugely productive afternoon doing grad work, author work, and entrepreneur work. I gassed up the car and felt rested and almost optimistic about things. Also, my appetite was really normal! I didn’t need an afternoon snack, or even a pick-me-up in the form of a soda or a cookie.
Bedtime: 11PM, after staying up to have a late dinner and watch some television.
Nighttime Wakefulness: Nope, I slept through the whole dang thing tonight as well.
Takeaway: Quality rest produces a quality work/home/life/mood day.

Saturday
Rise Time: 7 AM. Felt groggy. Really needed some coffee.
This morning I felt a little directionless and very cranky. I wondered if it was due to insufficient planning for the day or if it was because I was yet again on my older schedule. I lamented a little bit–now that I had gotten a reminder of what it felt like to be rested, it was a little frustrating not to get to enjoy that today. I decided to go to the gym to let off some steam.
My appetite was off the charts. I ate sugary foods and pre-packaged ramen–anything that could be ready quickly.
Midday Rest: I tried to see if I could repeat yesterday’s success with a nap, but I was restless and couldn’t settle my mind down.
Bedtime: 8:30PM. Tossed and turned from being too sore and from starting (unwisely) to think about wedding planning instead of writing down ideas to think of later.
Nighttime Wakefulness: Wasn’t able to fall asleep yet, so I put on some old YouTube Videos of Mother Angelica to help me drift off to sleep with happy thoughts.
Takeaway: I need to train myself to have a sense of completion about my day, and to give my mind permission to let things go when it’s time to settle down and rest.

Sunday
I did not log my sleep today.

Monday
Rise Time: 7 AM. Hit “snooze” a few times. Got up and had to hurry. Today was a good day, as I got to visit with friends, and house-cleaning efforts left the house still in pretty good shape today.
Midday Rest: Had a short snooze in the very late afternoon. Woke up groggy, but otherwise in a good mood.
Appetite was huge today! I had three-bean salad with olive oil and tuna, and it really hit the spot. Also, I was pretty thirsty today.
Bedtime: 9PM-ish. Eugene and I like to look at funny articles together and comment about them until we get sleepy.
Nighttime Wakefulness: Nothing yet!
Takeaway: Maybe I have recovered after several days of good sleep, and I no longer really need bed by 8:30 PM. I feel my clock changing and natural waves of sleep beginning to emerge.

Tuesday
Rise Time: 5:30 AM. Naturally woke up at this time, but still wanted to rest a little more.
Midday Rest: I did take a nap for about an hour.
Appetite: Was good, not great. I think considering symptoms of Long-Distance, I was doing pretty darn well today.
Bedtime: Around 10. Felt a natural wave of sleepiness, which allowed me to drift off pretty quickly.
Nighttime Wakefulness: STILL nothin’! It’s like I am needing and using every moment of sleep that I’m getting.
Takeaway: When I am going through waves of coping, more rest, and more meaningful rest, seems to be beneficial in helping me get through it.

Wednesday
Rise time: 6 AM. Hit the snooze button a bunch.
Midday Rest: Didn’t want one. I was plenty satisfied following right along with the work day, going right into grad schoolwork and author work, even working through lunch.
Appetite is normal, maybe a little on the low side. I had a slice of bread and butter for breakfast, and several cups of green tea. My body seems more interested in the warm tea than in anything else.

Takeaway for the Week

I’m more convinced than ever about the benefits of adequate sleep. It’s also fascinating to note my body going from needing an extreme phase of recovery, to now starting to fit into a natural sleep rhythm from about 9:30 to around 5 or so in the morning. Anything outside of those hours seems to make it inevitable that I’ll either need a nap, or will likely hit “snooze” more often than I should.

Perhaps when I’m not feeling so mentally taxed, I won’t need such extreme amounts of sleep. It’s a theory. In the meantime, my plan is to continue to nourish good, healthy sleep habits.

Summary: Did it help me at all?

I initially wanted to know if following a biphasic sleep pattern would improve the quality of my life and my mental health. Here are what I’m measuring and how I’m doing, now that I’ve been practicing this sleep pattern for a week.

  • Sleeping through the night: IMPROVED. Not only am I sleeping through the night, I feel as though I have been getting extra sleep that I’ve sorely needed, probably due to the current mental load my brain is dealing with.
  • Enough energy for daily demands: IMPROVED. Not perfect, but at the very least, I’ve had time every day for health, hygiene, paperwork, author work, schoolwork, social time, and extra things like putting on makeup and keeping up with chores.
  • Extra energy for working out and/or tackling projects: IMPROVED. I have started having enough energy for longer, more intense workouts every day.
  • Relief from depression-like symptoms: MILD IMPROVEMENT. Im still experiencing some blah’s, but having enough sleep has helped me with finding words to communicate with loved ones, and for prayer as well.
  • Appetite (not over- or under-eating): IMPROVED. I’m the type who will either eat too much, or forget to eat at all. Having enough sleep has helped me naturally enjoy healthy food, plus feel satisfied with small, consistent meals.
  • Naturally-occurring pattern of two phases of sleep per day: NO IMPROVEMENT. Not only was I sleeping through the night each night, I often found a ton of rest in midday naps this past week. Whatever it is that I’m recovering through psychologically, I clearly have needed the recuperation.
  • Peaceful time of wakefulness during the night where I could spend time in prayer and meditation without distraction: NO IMPROVEMENT. I’ve been sleeping, seemingly round the clock! BUT, lll
  • Productivity; in other words, the amount of work I am able to accomplish every day: HUGE IMPROVEMENT. As much as I’ve been sleeping, I feel as though I’ve accomplished 10 times as much as I usually do, and without being over-stressed or strapped for emotional energy afterwards.
  • Memory; the amount of information I am able to retain: IMPROVED. I’m currently studying for exams, and actually starting to feel more confident about them. A little.
  • Synthesis; the quality of my ability to think about what I am learning in school, and to synthesize ideas and discussions from it: IMPROVED. This has been a huge week for developing more creative ideas in my studies, in business, in writing, and I’ve even been able to help encourage others who are developing their ideas as well.

Well I’m convinced.

So typing up my experience and the improvements I’ve seen, it’s pretty clear that this has been a beneficial exercise for me.

I can feel my body naturally craving sleep at different times–and hey, that’s a huge step too, right? It’s a big accomplishment to know what being sleepy actually feels like, much like someone who overeats has to learn the difference between physical and emotional hunger. Now I know when I’m sleepy. So I just go to sleep.

In the coming week, I hope to have more regular times for sleep. I have a feeling that the exercise aspect of my routine is directly related to the quality and quantity of my rest. Perhaps as my body gets accustomed to physical recovery, the mental aspect of rest will be something that will be more routine as well? Plus, I’d really like to get to a point where I am so “caught-up” with rest and recovery that I actually naturally do get to enjoy some quiet nighttime hours of repose, prayer, and thoughtfulness. I’m looking forward to that a lot.

Margaret Nelson is the founder and contributor to Maggie O’the Valley, and author of THE TEN MINUTE QUIT, available on Amazon

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Biphasic Sleep Patterns

For good mental health, thou shall tackle thy bedtime.

What is biphasic sleep?

Biphasic sleep refers to portioning a day to include two segments of sleep instead of one. Most folks I know only do one.

Why choose biphasic sleep?

For starters, without going into too much detail, I can say that I am entering into an incredibly stress-heavy period of life at the moment. Experiencing symptoms of general “blah” feeling, perhaps even a little depression, have prompted me to pay some extra attention to my current state of mental health.

Biphasic sleep is a term I encountered when researching the biopsychology and behavioral science of leisure, learning, and brain health. I do plan to make my discoveries a part of my Masters program; but in the meantime, I could certainly see the benefit for my personal life first.

Biphasic sleep is a sleep pattern that was common to most people before the Industrial age. Folks who did not have electric lights in the home (aka most everyone) followed the patterns of the sun for their day-to-day activities. This meant they would naturally go to bed when the sun went down, and would also naturally wake with the dawn, without the use of alarms or artificial light to help them get going.

In other words, for thousands of years, humans went to sleep this way. It’s only in the past sneeze of the human timeline that people have been going to bed when they say so, forcing themselves to wake by literally surprising themselves with blaring alarms and lights.

From what I’ve read, there would also be naturally-occurring times of wakefulness during the night. How wonderful this information would be to an “insomniac”–to know that may be it’s actually ok, and even good, to wake up in the middle of the night?! People used to use this time to write, meditate, pray, spend time being intimate with their spouses, reading if they were educated, or simply looking out at the stars. And since children and teens naturally need more sleep and would likely sleep through the whole night, the adults experiencing these adult sleep patterns had natural times of quiet and parental “downtime” built into each and every day.

Don’t get me wrong; I never thought biphasic sleep would be a cure-all for all my problems. Still, when endeavoring for health, wellness, and healing, it never hurts to stack the deck in our favor, right? So I figured I would give it a try.

Trying it for a week

I wanted to know if my life would improve in these areas:

  • Sleeping through the night
  • Enough energy for daily demands
  • Extra energy for working out and/or tackling projects
  • Relief from depression-like symptoms
  • Appetite (not over- or under-eating)
  • Naturally-occurring pattern of two phases of sleep per day
  • Peaceful time of wakefulness during the night where I could spend time in prayer and meditation without distraction
  • Productivity; in other words, the amount of work I am able to accomplish every day
  • Memory; the amount of information I am able to retain
  • Synthesis; the quality of my ability to think about what I am learning in school, and to synthesize ideas and discussions from it

I’ll definitely post a follow-up as I continue to learn about this pattern of sleep. It definitely feels counter-cultural, which is so interesting since this used to the the normal way people ran their lives. Maybe there are important things we can learn from the past!

Until next time!

Love,

Margaret

Margaret Nelson is the founder and contributor to Maggie O’the Valley, and author of THE TEN MINUTE QUIT, now available on Amazon!

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March: Thank you Readers!

Read for free with Kindle Unlimited!

Howdy neighbors!

I’ve gotten a few new readers this month, and I wanted to create a post as a kind of welcome.

Now that you’re here, I wanted to thank you personally for buying my book. It was a joy to discover the materials I wrote about, and an absolute honor to write from start to finish.

It’s my very first book ever! Eugene and I laugh because I had to write, edit, preview, and format it all myself. He and I designed the cover together, and he actually generated it for me because he’s awesome. Anyway, it was definitely a DIY endeavor. We still joke about the fact that we couldn’t hire someone to format this for me–we laugh about how I literally couldn’t even afford page numbers, HA!

It was challenging, but it was so worth it. Know why? Because of you. I told my best friend during the time of the final edits that all the effort would be worth it if the book helps just one person let go of unhealthy feelings of guilt or shame.

It’s worth it if one person can actually imagine a life of freedom for the very first time.

It’s worth it if just one person starts to hope for the future.

It’s worth it if just one person has the thought of: “I think I can actually do this!”

If just one person looks around and sees that life is worth living…

If just one person starts to get the idea that they are worth loving..

Then it’s worth it. It’s all been worth it, and will always be. And the best part is, whatever benefits you might gain from exploring my book belong to you, 100%. I’m just a friendly voice of encouragement to walk with you through this transition, so that you know without a doubt that you aren’t alone.

So thank you. Thanks for letting me walk with you. Thanks for reading my story, and trying some of these things out yourself. Thanks for your feedback–it makes me a better writer every day. And thanks for following along with me. It makes me a better human every day.

Love,

Margaret

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If You’re Thinking About Quitting Smoking…

I’ve spoken to lots of folks about quitting cigarettes for good. Though they are all from different walks of life, and started smoking for different reasons, there are some things they all have in common. In particular:

They all feel judged for smoking 
cigarettes.

Every single one of the people I have spoken to have, at one point or another, been bashed-on a little bit by the people around them whenever they have lit a cigarette, thought about a cigarette, or even when the other person has just randomly remembered that one time when they interrupted a smoke break outside to talk about the latest gossip at work or whatever. (Side note: can we just stop and have some mercy for a moment toward the poor soul who has so little opportunities for alone time and personal space that they have used cigarettes as a way to set a boundary so they can try catching their breath? How would you feel if you literally had to set yourself on fire just for people to leave you alone for one dang minute?)

They feel shame about smoking 
cigarettes

Trust me: no one actually likes smoking when they know it’s bad for them. Yes, even the ones who joke about at-least-they’ll-die-happy….sure they made a joke but THEY ARE SAYING THEY KNOW THEY ARE DYING! C’mon folks. Anyway. I have never met a cigarette smoker, not ONE, who didn’t wish there was a way to quit, and who didn’t wish for an easy way to talk about the process without enduring the suffering of guilt and shame.

You’re not alone.

Addictions make people feel utterly alone half the time, and make it so that the person can only think of themselves the other half of the time. That’s just no way to live. That’s why I really want to tell you that if you have ever felt guilt or shame around cigarette smoking, you are not alone.

I’ve been there.

I had some great friends that helped a ton. I had some folks around me who weren’t so great, as well. The important thing for me to remember during my period of smoking recovery was that I wasn’t alone. I also knew that in order to heal from smoking cigarettes, I would also have to address the feelings of guilt and shame surrounding my cigarette smoking.

It was possible for me, and it’s possible for you too.

Trust me: If I can do it, anyone can have success when quitting. But you should know also that I was terrified of suffering through the withdrawals–not because I thought they’d be bad, but because I dreaded the amount of them there were waiting for me. All I saw was a long obstacle course, and I couldn’t guarantee my success over time. I was nervous about losing my endurance and failing.

The thing that made the absolute 100% difference for me was this mindset:

Maybe, just maybe, there was a way to embrace the withdrawal symptoms so they didn’t drain all my energy.

Then I thought:

Wait a minute, maybe I can take it a step further: Maybe, just maybe, there was a way to embrace my withdrawal symptoms and make them work in my favor. Maybe there was a way the withdrawal symptoms could actually actively help me progress in my recovery from cigarettes.

Yeah, I thought it was a crazy idea too.

Too good to be true, maybe? But I figured with that endeavor in mind, even if I did fail, at least I would fail doing something worthy of failing at, if that makes any sense. So I gave it a try.

It was working. A month after I quit cigarettes, it was still working.

After six months I got excited.

After a year, I felt so happy and confident, and so free from shame–I enjoyed the anniversary of my quit without having to post it on social media, or even share it with family. I needed validation from no one. I felt so independent and free!

I decided to write a book, and started the process, but I thought “yeah this works for me, but what about someone else?” I realized I hadn’t gone through enough time to really be qualified to talk about my method to other people just yet.

So I kept at it for another year. A great year. To be honest, I was amazed in such a state of wonder at the fact that I was recovering from smoking and having a blast!! 

NO ONE HAD EVER TOLD ME THAT IT COULD BE FUN TO QUIT SMOKING!!!

At the two-year mark, I finally started writing. I had everything down and published on Amazon within six months.

No more shame.

No more guilt, no more self-sabotaging. Cigarettes had taken over my identity, but now I was free. I knew I would be free forever.

The book has been on Amazon for a little while now, and it has started to pick up speed. I hope people will start leaving reviews on the product page. Actually, I’d rather donate the reviews section on the product page for people to leave notes of encouragement for other people who are quitting! Other people who, like me, maybe alone and need real understanding before being prescribed advice.

So if you’re thinking about quitting smoking cigarettes…

Keep thinking about it. Don’t ever stop thinking about it. Trust me, this is a real start! If you’re thinking about recovering from smoking, keep thinking about it!

And know that you aren’t alone. There’s a whole world of us out here. We see you, we know you, we love you.

If you need some help…

I am a huge encourager for people to go to their doctor whenever they feel it would be a benefit. Get some real good friends who lift you up and who never guilt you for being a victim of cigarette addiction. Find a Quit Counselor. Make a plan.

The book I wrote detailing exactly how I quit and had fun with it is up on Amazon. Here’s the link to read it for free with Kindle Unlimited.

If you’re ready for the paperback version, you can find it here.

And if you feel so inspired, I hope you’ll leave a note of encouragement for anyone who might need some kind words to help them continue toward smoking recovery!

You can do this.

With love,

Margaret

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