Colin Snow
The idea of having two sleeps instead of one is not a new concept. In pre-industrial times, it was common for people to sleep in two shifts, once in the evening and once in the morning, with a period of wakefulness in between. This type of sleep pattern is known as biphasic or segmented sleep and has been the subject of recent studies to understand its potential benefits. While some people find that biphasic sleep works well for them, providing increased activity, creativity, and alertness across the day, others prefer a monophasic sleep schedule. The effectiveness of biphasic sleep may depend on individual preferences, lifestyles, and work schedules.
| Characteristics | Values |
|---|---|
| Number of Sleeps | Two |
| Sleep Pattern | Biphasic or Segmented |
| Sleep Time | 7-8 hours per 24 hours |
| Sleep Periods | Two segments or phases per day |
| Benefits | Increased activity, creativity, alertness, improved mood, better memory and learning |
| Suited For | Individuals with flexible work and family time |
| Suited For | People with sleep disorders |
| Suited For | Shift workers |
| Not Suited For | People with fixed work and family schedules |
| Not Suited For | People with fixed social schedules |
| Not Suited For | People with medical conditions |
| Not Suited For | People with sleep disorders |
| Concerns | May cause health and safety issues |
| Concerns | May be socially disruptive |
| Concerns | May not help with performance |
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What You'll Learn
Split sleep schedules may be more natural for some people
There is evidence to suggest that humans used to sleep in two distinct phases, with a period of wakefulness in between. This is referred to as biphasic sleep. In pre-industrial times, it was common for people to wake up for a couple of hours in the middle of the night.
In the early 1990s, psychiatrist Thomas Wehr conducted an experiment in which participants were exposed to a short photoperiod of 14 hours of darkness every day for a month. By the fourth week, participants' sleep had regulated into two distinct four-hour sleep phases, with a one-to-three-hour period of wakefulness in between. This suggests that biphasic sleep is a natural process with a biological basis.
Some people in modern society have adopted a split sleep schedule, as it provides two periods of increased activity, creativity, and alertness across the day. It also allows for flexibility with work and family time. There is also growing evidence that naps can have important benefits for memory, learning, alertness, and mood. Some sleep disorders, such as sleep maintenance insomnia, may be rooted in the body's natural preference for split sleep.
However, it is important to note that split sleep schedules can be socially disruptive and may not be feasible for those with family and work commitments. Additionally, while split sleep schedules may provide comparable benefits for performance to consolidated sleep if the total sleep time is maintained (around seven to eight hours per 24 hours), performance and safety can still be impaired if wake-up and start work times are in the early morning.
Overall, while split sleep schedules may be more natural for some individuals, it is important to consider individual circumstances and needs when deciding whether to adopt this type of sleep schedule.
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Split sleep schedules can be beneficial for shift workers
For millennia, humans slept in two shifts – once in the evening, and once in the morning. However, in the modern day, this has largely been replaced by a monophasic sleep schedule, where people sleep for around seven or eight hours straight each night.
Split sleep schedules, also known as biphasic sleep, can be particularly beneficial for shift workers. Shift work can often disrupt the body's natural circadian rhythm, leading to an increased risk of accidents and impaired decision-making. Split sleep schedules can help shift workers get the recommended seven to eight hours of sleep per 24-hour period. This can be achieved by sleeping 4-5 hours in the morning, waking up in the early afternoon, and then taking a 2-3 hour nap before work.
A NASA-funded experiment by researchers at the University of Pennsylvania Medical School found no measurable difference between split sleep schedules and daytime sleep, as long as the total sleep length was sufficient. The study concluded that split sleep schedules may allow more lifestyle flexibility for civilian shift workers. Additionally, a 1998 study found that a long late-night nap may increase alertness and minimize the risk of injury or mistakes when the nap is taken around 1 a.m.
However, it is important to note that performance and safety can be impaired if workers have to wake up and start work in the early hours of the morning. It is also unknown whether split sleep schedules have any benefits for health and chronic disease risk reduction. Furthermore, while split sleep schedules may be beneficial for some shift workers, they may not be sustainable over an extended period of time.
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Biphasic sleep may be more common than you think
Biphasic sleep, or sleeping in two segments per day, may be more common than you think. This sleep pattern is also referred to as segmented or bimodal sleep. While many people sleep for seven or eight hours straight each night, there is evidence that humans used to naturally follow a biphasic sleep schedule.
In pre-industrial times, it was normal to get up for a couple of hours in the middle of the night. Historical references indicate that the first sleep would begin around 9 or 10 pm, followed by a waking period of one to two hours around midnight, and then a second sleep. This sleep pattern was also observed in a laboratory experiment conducted by psychiatrist Thomas Wehr, where participants exposed to a short photoperiod eventually settled into a distinct two-phase sleep pattern.
Today, less dramatic forms of biphasic sleep are evident in cultures that take an afternoon siesta. Some people also intentionally adopt a biphasic sleep schedule to increase productivity, as it provides two periods of increased activity, creativity, and alertness across the day. However, it is important to note that the benefits of biphasic sleep may depend on individual factors, and it can be challenging to maintain this sleep schedule with family and work commitments.
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Split sleep schedules can increase productivity
Split sleep schedules, or biphasic sleep, refers to a sleep pattern in which a person sleeps in two segments or phases per day. This type of sleep schedule has been observed in various cultures and societies throughout history, including the medieval era and in cultures that take an afternoon siesta.
Some people in modern society have adopted split sleep schedules in the hopes of increasing their productivity. By splitting their sleep, individuals can create more time for tasks and activities throughout the day while still obtaining the same benefits of monophasic sleep at night. This can result in two periods of increased activity, creativity, and alertness across the day, as opposed to a long wake period where sleepiness accumulates and productivity declines.
Additionally, there is evidence that naps can have important benefits for memory and learning, improving alertness and mood. Split sleep schedules may also be a more natural rhythm for some people, potentially reducing the effects of sleep disorders like sleep maintenance insomnia.
However, it is important to note that there is limited scientific evidence to support the idea that split sleep schedules provide physiological or psychological advantages over monophasic sleep. While some individuals may find success with split sleep, it is not a sustainable or healthy practice for everyone. Sleep deprivation can negatively impact productivity and accuracy, and it is crucial to prioritize healthy sleep habits to maintain overall well-being.
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Split sleep schedules can improve mood
Biphasic sleep, also known as split sleep, is a sleep schedule that involves two sleep periods per day. There is evidence that humans used to sleep in two segments, with a waking hour in between, and some people still find that biphasic sleep comes naturally to them.
The benefits of biphasic sleep include increased productivity, alertness, and creativity across the day. A study on undergraduates found that a midday nap can have benefits for long-term memory, even after a normal night of 7-9 hours of sleep. Another study found that splitting 6.5 hours of sleep with a mid-afternoon nap offered a boost to cognitive function compared to a continuous 6.5-hour sleep.
However, the benefits of split sleep schedules on mood are less clear. One study on adolescents found no difference in mood between those who slept for 8 hours continuously and those who split their sleep into a nocturnal period and a 1.5-hour daytime nap. However, the study also found that when the total amount of sleep across 24 hours was increased to 8 hours, the split and continuous sleep groups performed similarly in terms of mood.
While the research on the benefits of biphasic sleep is mixed, some people find that it works well for them. If you are interested in trying a biphasic sleep schedule, it is recommended that you speak to your doctor first and ensure that you are still getting enough sleep overall.
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Frequently asked questions
Biphasic sleep is a pattern of sleep in which a person sleeps in two segments or phases per day. People would have their first sleep around 9 p.m. or 10 p.m., wake up around midnight for an hour or two, and then have their second sleep after that.
Some individuals in modern society have adopted biphasic sleep as it provides two periods of increased activity, creativity and alertness across the day. There is also growing evidence suggesting that naps can have important benefits for memory and learning, increasing alertness and improving mood states.
Biphasic sleep can be socially disruptive and may not suit everyone's body clock or work schedule. It may also not help one get more done.
