We all know that getting enough sleep is essential for maintaining our energy levels and, ultimately, our productivity. But what happens when your sleep is interrupted? If you’re someone who wakes up in the middle of the night and struggles to fall back asleep, you might think you have a sleep problem—but what if that’s not actually the case?
Instead of fighting against your natural rhythm, there’s a way to work with it. The idea that we need a full, uninterrupted eight hours of sleep is actually a relatively modern concept, developed during the Industrial Revolution. Historically, humans followed a biphasic sleep pattern—sleeping in two distinct phases with a period of wakefulness in between.
In this post, I’m going to share how understanding this natural sleep cycle can help you feel more energized and even use your nighttime wakefulness as a productivity advantage. If you’ve ever found yourself wide awake at 2 AM with ideas buzzing in your mind, this strategy may be exactly what you need to turn a frustrating sleep pattern into a powerful tool for getting more done.
Understanding Interrupted Sleep: A Common Pattern
Have you ever woken up in the middle of the night—completely alert and unable to fall back asleep? It’s not the groggy kind of wake-up where you roll over and drift off again. Instead, you feel awake, like your brain is ready to start the day, even though the clock says it’s the middle of the night.
For many women, this kind of interrupted sleep can feel like a problem—something to be fixed. We assume that because we didn’t sleep straight through the night, we must be doing something wrong. We try different sleep hacks, force ourselves to stay in bed, or reach for a book in hopes of lulling ourselves back to sleep.
But what if this isn’t a problem at all? What if waking up in the middle of the night is completely normal?
For a long time, I struggled with this kind of interrupted sleep. I would fall asleep easily, get about four solid hours, and then wake up feeling completely awake. Sometimes I’d read, scroll on my phone, or even get up and work on creative projects before going back to bed for another three or four hours. At first, I thought this was a frustrating sleep issue, but after doing some research, I discovered that this pattern has been part of human history for thousands of years.
Rather than fighting against this natural rhythm, I realized that I could lean into it—using my wakeful period intentionally instead of seeing it as a disruption. If you’ve ever experienced something similar, you might not need to fix your sleep at all. Instead, you may need to rethink how you use your night watch time.
The Science Behind Sleep Cycles
To understand why waking up in the middle of the night isn’t necessarily a bad thing, we need to take a closer look at how sleep actually works.
Our sleep is structured around REM cycles, which last approximately 90 to 120 minutes. When we fall asleep, our body moves through different sleep stages, with REM (Rapid Eye Movement) being the deepest and most restorative phase. Completing a full REM cycle helps us wake up feeling refreshed, while waking up in the middle of a cycle often leaves us feeling groggy and disoriented.
This explains why many people who experience interrupted sleep wake up feeling fully alert. If you naturally wake up after about four hours, it’s likely because you’ve completed a full sleep cycle—meaning your body isn’t struggling to stay asleep, it’s actually following a natural rhythm.
But here’s where things get really interesting: The idea that humans are supposed to sleep for a solid eight hours straight is a relatively new concept. Historical records and scientific research show that biphasic sleep—or sleeping in two distinct phases—was actually the norm for most of human history.
For thousands of years, people went to sleep for a few hours, woke up for a period of time, and then went back to sleep for another cycle. This period of wakefulness, known as “The Watch,” was often used for reflection, quiet activities, or even socializing. It wasn’t until the Industrial Revolution that the idea of an uninterrupted eight-hour sleep became widespread, largely due to the demands of factory work and structured work hours.
So if you’ve been struggling with interrupted sleep and feeling like something is wrong with you, take comfort in the fact that your body might actually be doing exactly what it’s designed to do. Instead of forcing yourself back to sleep, what if you embraced this wakeful period and made it work for you rather than against you?
Embracing the Biphasic Sleep Strategy
If you naturally wake up in the middle of the night, the key is to stop seeing it as a problem and start seeing it as an opportunity. Instead of lying in bed frustrated, trying to force yourself back to sleep, you can work with your body’s natural rhythm and use this wakeful period to your advantage.
1. Shift Your Perspective
The first step is understanding that biphasic sleep is normal. If your body naturally wakes up after a few hours of sleep, that doesn’t mean you have insomnia or a sleep disorder. It’s a completely natural pattern that has been followed for thousands of years.
Rather than resisting it, embrace it. This simple mindset shift—going from “I have a sleep problem” to “This is how my body works”—can completely change how you experience sleep.
2. Plan for Your Wakeful Period
Once you accept this rhythm, you can begin to use the wakeful period intentionally. Instead of tossing and turning, try engaging in activities that feel calming, fulfilling, or even productive. Some ideas include:
- Journaling or Brainstorming – Capture ideas, reflect on your day, or plan out your goals.
- Reading or Learning – Read a book, study, or listen to an educational podcast.
- Meditation or Breathwork – Use this time for quiet reflection, breathwork, or guided meditation.
- Gentle Movement – Try light stretching, yoga, or even a short walk indoors.
- Small Household Tasks – If it doesn’t disturb others, fold laundry, tidy up, or prep meals for the next day.
3. Use This Time to Your Advantage
Think about the things you never seem to have time for during the day. Could you use this quiet, undistracted time to check something off your list? Some people even find that they are their most creative during this period, making it a great time for writing, problem-solving, or brainstorming.
By leaning into your natural energy cycle instead of resisting it, you can turn what once felt like a sleep problem into a secret productivity tool. Then, when you feel ready, you can go back to sleep for your second phase of rest—waking up feeling refreshed and already having accomplished something during the night.
4. Let Go of Sleep Guilt
One of the biggest barriers to embracing biphasic sleep is society’s expectation that “good sleep” means sleeping through the night. But the truth is, good sleep is about getting the rest your body needs, not fitting into a rigid sleep schedule.
If you find yourself waking up at night, trust that your body knows what it’s doing. Instead of stressing about getting back to sleep, use the time meaningfully, and you’ll likely find that your energy levels—and even your productivity—improve as a result.
Debunking the Myth of Blue Light and Sleep Disruption
One of the most common sleep “rules” we hear is that blue light from screens—phones, tablets, and TVs—disrupts our sleep and should be avoided at night. You’ve probably been told that using your phone in bed will suppress melatonin production and mess with your circadian rhythm, making it harder to fall asleep.
But recent research suggests that this isn’t entirely true.
1. Blue Light Isn’t the Real Problem
Studies have shown that the amount of blue light emitted by our devices isn’t strong enough to significantly impact melatonin levels or disrupt the body’s natural sleep cycle. The truth is, light exposure in general can affect sleep, but the small amount of blue light from a phone or tablet is not the major factor preventing sleep.
In fact, some sleep researchers argue that the bigger issue isn’t the light itself—it’s what you’re doing on your devices. Scrolling endlessly on social media, engaging in stimulating conversations, or watching emotionally charged content can keep your brain too engaged to wind down, but that’s due to mental stimulation, not the screen’s light.
2. The Real Sleep Disruptor: Overstimulation
If you’re lying in bed binge-watching a suspenseful TV show or getting into heated discussions online, that’s going to make it harder to fall back asleep—not because of blue light, but because your brain is too active.
On the other hand, if you’re using your device to:
- Read an e-book
- Listen to a guided meditation
- Watch something relaxing
- Write out thoughts in your notes app
These activities aren’t likely to disturb your ability to go back to sleep. In fact, they might even help you wind down faster.
3. Use Your Devices Intentionally
Instead of avoiding screens altogether, be intentional about how you use them during your wakeful period. If you wake up in the middle of the night, you don’t have to force yourself to stare at the ceiling. You can use your phone or tablet as a tool to help relax, reflect, or even get something done.
Here’s how to use screens wisely at night:
- Dim your screen brightness or use night mode to reduce strain.
- Stick to relaxing content—read a book, listen to calming music, or journal.
- Avoid highly stimulating activities like social media debates, dramatic shows, or intense work.
The key takeaway? Blue light isn’t ruining your sleep. It’s how you engage with your devices that matters. If using your phone at night helps you make the most of your wakeful period, go for it—just choose activities that support relaxation and productivity rather than overstimulation.
Productive Activities for Your ‘Night Watch’
If you naturally wake up in the middle of the night, instead of fighting it, why not use this time to your advantage? Your Night Watch (the historical term for the wakeful period between two sleep phases) can be a great opportunity to check things off your list, engage in self-care, or work on personal development—without distractions.
The key is to choose activities that align with your energy levels and intentions. Some nights you might feel mentally alert and ready to brainstorm ideas, while other nights you might prefer something soothing and meditative. Here are some ideas to help you make the most of this time:
1. Creative & Reflective Activities
If your mind is buzzing with ideas, take advantage of this clarity:
✅ Journaling – Write about your thoughts, dreams, or reflections on the day.
✅ Brainstorming & Planning – Jot down ideas for projects, to-do lists, or upcoming goals.
✅ Writing – Draft blog posts, book chapters, or social media content.
✅ Sketching or Doodling – If you’re a visual thinker, use this time for creative expression.
2. Self-Care & Mindfulness
Use this quiet time to recharge mentally and emotionally:
✅ Guided Meditation – Listen to a meditation to calm your mind and help transition back to sleep.
✅ Breathwork – Try deep breathing exercises to relax your nervous system.
✅ Gratitude Practice – Write down three things you’re grateful for.
✅ Gentle Yoga or Stretching – Release tension with slow, mindful movements.
3. Learning & Growth
If you enjoy using this time to expand your knowledge:
✅ Read a Book – Fiction or non-fiction, whatever inspires you.
✅ Listen to a Podcast or Audiobook – Choose a calming or educational topic.
✅ Study Something New – Learn a new language, explore a subject of interest, or take an online course.
4. Light Household Tasks
For those who prefer to get small tasks done:
✅ Folding Laundry – A quiet and productive way to use your time.
✅ Meal Prep – Chop vegetables or prep ingredients for the next day’s meals.
✅ Decluttering & Organizing – Tidy up a small area of your home.
5. Movement & Gentle Activity
If you wake up with restless energy:
✅ Go for a Short Walk Indoors – A slow, mindful walk around your home can be calming.
✅ Do a Quick Stretching Routine – Loosen up tight muscles before going back to bed.
✅ Practice Tai Chi or Qi Gong – These slow, meditative exercises can help with relaxation.
The Goal: Use the Time Wisely & Gently
The point isn’t to treat this time like a work shift—it’s about aligning with your natural rhythm and using the energy you already have in a way that serves you. Choose activities that feel productive but not overwhelming, so that when you go back to sleep, you feel a sense of accomplishment without overstimulation.
By embracing your Night Watch, you may find that you wake up in the morning feeling even more accomplished and refreshed—because you’ve already made progress on something before the day even begins!
Conclusion: Work With Your Sleep, Not Against It
If you’ve been struggling with waking up in the middle of the night, I hope this post has helped you see that your sleep isn’t broken—it’s just different. Instead of stressing over interrupted sleep, you can embrace your natural rhythm and work with it rather than against it.
Biphasic sleep isn’t a flaw—it’s a historically natural sleep pattern that many people experience. By recognizing that this wakeful period is normal and using it intentionally, you can turn what once felt like an inconvenience into a powerful productivity tool.
Here’s what to remember:
✅ Your sleep pattern is not a problem. Waking up at night doesn’t mean you’re sleeping “wrong.”
✅ Use your wakeful period intentionally. Whether it’s journaling, meditating, reading, or tackling a small task, choose activities that support your goals and well-being.
✅ Let go of sleep guilt. The idea that we must sleep a full eight hours uninterrupted is a modern construct. Trust your body’s rhythms.
The next time you find yourself waking up in the middle of the night, don’t stress. See it as an opportunity. Use your Night Watch time to engage in activities that support your productivity, creativity, or self-care. Then, when you go back to sleep, you’ll wake up feeling more aligned, accomplished, and energized for the day ahead.
So, how do you plan to use your Night Watch? Have you already been embracing biphasic sleep without realizing it? Let me know in the comments—I’d love to hear about your experience!
xoxo,
