I have read about research evidence that biphasic sleep (i.e. sleeping 2 times every 24 hours instead of once) is probably closer to the normal human rhythm.
Typically two approaches are mentioned:
- A 1-sleep cycle nap late in the afternoon or early in the evening followed by a 3 or 4-sleep cycle core sleep which will end around 7AM in the morning
- Two 2 or 3-sleep cycle periods with 1 or 2 hours in between
Given that the latter will fit more easily to my current schedule (with 5 sleep-cycles of monophasic sleep) I am interested to try that.
My main question is: how do I switch from my current rhythm to the biphasic sleep rhythm? Do I have to set an alarm in the middle of the night? I guess so in the beginning, but do I have to keep doing that or will I at some point wake up by myself? Or is there a different way of getting to the biphasic rhythm?
A side question is: I know that sleep cycles are about 75-90 minutes, but how do I figure out how much it is. Especially if I'm going to start doing only 2 after each other I can imagine that it matters quite a bit whether I adjust to 75 or to 90 min.