Embracing Biphasic Sleep for a Better Life: An Islamic Perspective

Understanding Biphasic Sleep

Biphasic sleep refers to dividing one's sleep into two distinct periods within a 24-hour cycle, typically involving a longer sleep at night and a shorter nap during the day. This pattern contrasts with the more common monophasic sleep, where an individual sleeps once per night for an extended period. Typically, adults are recommended to obtain seven or more hours of sleep per night to maintain optimal health.

The Prophet Muhammad ﷺ Sleep Routine

The Prophet Muhammad ﷺ exemplified a balanced approach to rest and worship, integrating sleep with spiritual practices. He would sleep during the early part of the night after the Isha prayer and wake up in the latter part to engage in additional prayers and worship. This routine not only ensured physical rest but also facilitated a deep spiritual connection, serving as a model for integrating rest with devotion.

In addition to his nighttime sleep, the Prophet ﷺ practiced a midday nap, known as qailulah, which he encouraged his companions to adopt. This brief rest during the day contributed to increased alertness and productivity, highlighting the importance of balancing work, worship, and rest.

By following this sleep routine, the Prophet Muhammad ﷺ demonstrated a harmonious blend of physical rest and spiritual engagement, offering valuable insights into achieving balance in daily life.

Islamic Teachings on Sleep

In Islam, sleep is considered both a physical necessity and a component of spiritual well-being. Islam provides guidance on sleep habits, emphasising a balance between rest and nighttime worship. Muslims are encouraged to balance their need for rest with opportunities for spiritual reflection, especially during the quiet hours of the night.

The Quran highlights sleep as one of Allah's signs:

This verse highlights the importance of sleep during both night and day, emphasizing its essential role in human life.

One notable practice is the Tahajjud prayer, a voluntary prayer performed after the Isha prayer and before the Fajr prayer, during the last third of the night. This time is considered especially auspicious for supplication and reflection. Engaging in Tahajjud not only fosters a deeper spiritual connection but also exemplifies the integration of rest and worship in a Muslim's life.

The Prophet Muhammad ﷺ demonstrated a balanced approach to sleep, sleeping during the early part of the night and waking in its last third to engage in worship. This routine not only provided physical rest but also spiritual rejuvenation. Additionally, he recommended a short nap during the day, known as qailulah, to rejuvenate the body and mind.

By aligning sleep habits with these teachings, Muslims can achieve a harmonious balance between physical rest and spiritual growth.

Benefits of Biphasic Sleep

Adopting a biphasic sleep pattern—dividing sleep into two distinct periods within a 24-hour cycle—can offer several potential benefits:

• Enhanced Productivity: Incorporating a short nap during the day can improve alertness, focus, and cognitive function, helping to maintain productivity levels and reduce fatigue.

• Improved Mood: A brief daytime nap can alleviate stress and anxiety, leading to a more positive mood and emotional well-being.

• Memory Consolidation: Both the core sleep phase and the nap in biphasic sleep play roles in memory consolidation, enhancing learning capabilities and overall mental clarity.

• Adaptation to Circadian Rhythms: Biphasic sleep can help individuals better align with their natural circadian rhythms, reducing afternoon dips in alertness and promoting overall health.

Implementing Biphasic Sleep in Accordance with Islamic Traditions

Adopting a biphasic sleep pattern, which involves dividing sleep into two periods, aligns with the practices of the Prophet Muhammad ﷺ and offers both spiritual and physical benefits. Here's how you can incorporate this sleep schedule into your daily routine:

1. Nighttime Sleep and Tahajjud Prayer

The Prophet ﷺ would sleep during the early part of the night and wake up in its last third to perform the Tahajjud prayer, a voluntary act of worship that fosters a deeper connection with Allah. To emulate this practice:

• Early Bedtime: Aim to sleep shortly after the Isha prayer, ensuring you get sufficient rest before waking for Tahajjud.

• Night Vigil: Set aside time during the last third of the night for Tahajjud, engaging in prayer, reflection, and supplication.

This routine not only enhances spiritual well-being but also aligns with the natural biphasic sleep pattern.

2. Midday Nap (Qailulah)

The Prophet Muhammad ﷺ recommended taking a short nap during the day, known as qailulah, to rejuvenate the body and mind. To incorporate this practice:

• Timing: Schedule a brief nap around midday, preferably before the Dhuhr prayer.

• Duration: Keep the nap short, typically between 15 to 30 minutes, to avoid grogginess and ensure it complements your nighttime sleep.

Engaging in qailulah can improve alertness and productivity for the remainder of the day.

By aligning your sleep habits with the teachings of the Prophet Muhammad ﷺ, you can achieve a harmonious balance between physical rest and spiritual growth.

Conclusion

Embracing a biphasic sleep pattern, as exemplified by the Prophet Muhammad ﷺ, harmoniously integrates physical rest with spiritual practices. This approach not only aligns with Islamic teachings but also offers numerous benefits for overall well-being. By adopting such a routine, individuals can enhance their quality of life while deepening their spiritual connection.