By Chelsea Ross, Founder of Goddess Retreats
I used to think waking up in the middle of the night was a curse. Like so many women, I’d lie there at 2:00 AM, feeling wide awake but frustrated, knowing I had to be “on” the next day. I’d try everything—breathing exercises, counting sheep, even lavender sprays—to force myself back to sleep. And with perimenopause creeping in, I kept hearing, “Interrupted sleep is just part of aging.”
But one sleepless night, I stopped resisting. Instead of panicking, I asked myself, What if this is normal? That question changed everything.
What I discovered was biphasic sleep—a sleep pattern that was natural to our ancestors and might just hold the key to better rest today.
What Is Biphasic Sleep?
Before electricity lit up the night, humans often slept in two phases. They’d go to bed shortly after sunset, sleep for a few hours, wake up naturally for an hour or two, and then have a “second sleep” until dawn. That wakeful window wasn’t seen as insomnia; it was a time for quiet reflection, prayer, or even creativity.
When I realized my middle-of-the-night wake-ups weren’t a “problem” but a natural rhythm, my anxiety about sleep melted away. Instead of forcing my body to conform to modern sleep norms, I embraced my biphasic tendencies.
How I Reclaimed My Nights
To fully embrace this ancient rhythm, I made a few changes:
- Ditching the Alarm Clock: I stopped forcing myself to wake up at a specific time and let my body guide me.
- Limiting Screen Time: I replaced my evening phone scrolling with books and blue-light-blocking glasses, allowing my body to settle naturally.
- Creating a Sleep Sanctuary: My bedroom became a haven—dark, cool, and free of digital distractions.
Here’s how my nights look now:
- I fall asleep around 8:30 or 9:00 PM.
- I wake naturally between 1:00 and 2:00 AM, feeling peaceful and alert.
- After an hour or so of quiet activities, I return to bed for my “second sleep,” waking with the sunrise—no alarms, no grogginess.
Making the Most of the Midnight Hour
The wakeful period during biphasic sleep isn’t about checking emails or catching up on Netflix. It’s a sacred time, free from the demands of the day. Here are some gentle, low-stimulation activities that won’t disrupt your ability to fall back asleep:
- Use Soft, Warm Lighting
- Avoid harsh overhead lights. Use a red light bulb or soft amber lighting to keep your environment calm and melatonin production intact. Candles are another beautiful, natural option—just ensure they’re in a safe holder.
- Journaling
- Reflect on your day, jot down dreams, or write affirmations. This quiet activity helps clear your mind and can even inspire creativity.
- Take a Warm Bath
- A quick soak with Epsom salts can relax your body and ease any tension, signaling to your nervous system that it’s time to unwind.
- Meditate or Pray
- Use this time to connect with yourself. Guided meditations or a moment of silent gratitude can help center your thoughts.
- Stretch or Do Gentle Yoga
- A few light stretches can release tension in your muscles and prepare your body for a restful second sleep.
- Listen to an Audiobook or Calm Music
- Choose something soothing—like poetry, nature sounds, or an audiobook with a sleep timer. This passive activity requires no effort and gently lulls your mind into relaxation.
- Sip Herbal Tea
- A small cup of chamomile or valerian root tea can calm your system. Keep it caffeine-free to avoid disrupting your natural rhythms.
- Sketch or Doodle
- If creativity strikes, let it flow! Use this quiet hour to sketch, doodle, or even knit—activities that keep your hands busy without overstimulating your brain.
Unexpected Benefits of Biphasic Sleep
Since adopting this rhythm, I’ve noticed profound changes:
- Better Rest: Dividing my sleep into two phases has allowed me to wake feeling refreshed and balanced.
- Deeper Relaxation: Knowing wakefulness is normal has removed the stress that used to keep me up longer.
- Increased Creativity: My middle-of-the-night hour has become a time of inspiration, where ideas flow freely.
How You Can Try Biphasic Sleep
If my journey resonates with you, here’s how to get started:
- Start Going to Bed Earlier: Try aligning your bedtime with sunset or your body’s natural cues.
- Create a Midnight Routine: Plan calming, non-screen activities for your wakeful hour.
- Limit Stimulation: Avoid bright lights, heavy meals, or anything that might activate your nervous system.
- Trust Your Body: Give yourself time to adapt. Your natural rhythm will emerge with consistency.
A New Way to Think About Sleep
As women, we’re often told to fight the changes in our bodies. But biphasic sleep taught me to embrace them instead. By honoring my natural rhythms, I’ve found not just better sleep, but a deeper connection to myself.
If you’ve been waking in the middle of the night, consider this: What if your body is trying to tell you something? Instead of fighting it, listen. You might discover that this ancient rhythm is exactly what you need to feel rested, refreshed, and whole.
With love and light,
Chelsea