Sleep Elusive: A Two-Day Battle For Rest

Sleeping only once every two days is known as segmented sleep or biphasic sleep. This involves splitting sleep into two segments, usually with a few waking hours in between. While this may be a natural sleep pattern hardwired into humans, there is limited research on its health effects. However, it is generally advised that adults get at least seven hours of sleep within a 24-hour period. Sleeping only once every two days may lead to chronic sleep deprivation, which can cause various physical and mental health issues.

Segmented sleep may be a natural way of sleeping

Segmented sleep, or biphasic sleep, is a sleep pattern in which a person sleeps in two segments per day. This involves a longer period of nighttime sleep and a shorter daytime nap. While many people today sleep for seven or eight hours straight each night, segmented sleep may be a more natural way of sleeping.

Prior to the industrial era, when artificial lighting became more common, people across different continents and cultures followed a biphasic sleep schedule. They went to bed in the evening, slept for a few hours, woke up around midnight, and then slept for a second phase after a couple of hours. This original biphasic sleep schedule was the norm even in cultures near the equator, where resident circadian rhythms are not affected by changing seasons.

In a study by the National Institute of Mental Health, researchers found that people slept in two chunks when they were exposed to about ten hours of light per day, similar to a winter's day. This is closer to how animals sleep as well. In one case study, researchers found electroencephalographic (EEG) evidence suggesting that the midnight waking hour could be pre-programmed in humans.

Some people today still follow a split sleep schedule, using the middle-of-the-night awake period as a creative time to think, read, meditate, or work. While some people find this natural and beneficial, others may find it challenging due to family and work commitments. It is important to note that there has not been extensive research on the health effects of segmented sleep, and it may not be suitable for everyone.

The body's internal clock regulates when people sleep and wake up

The body's internal clock, or circadian rhythm, is a 24-hour cycle that regulates essential functions and processes, including when we sleep and wake up. This rhythm is influenced by a master clock in the brain, which is guided primarily by light and darkness. When light enters the eye, cells send a message to the brain to stop producing melatonin, a hormone that aids sleep. As a result, the presence of light or darkness at different times of the day helps to regulate our sleep-wake cycle.

While the body's internal clock typically aligns with the cycle of day and night, certain factors can disrupt this rhythm, such as travel, work schedules, underlying health issues, and social habits. When this happens, individuals may experience sleep problems, performance issues, emotional and social difficulties, accidents, and various health problems.

To maintain a healthy circadian rhythm, it is important to stick to a regular schedule, including consistent sleep and meal times. Exposing oneself to sunlight during the day and limiting screen time before bed can also help to regulate the body's internal clock.

Historically, segmented sleep, or biphasic sleep, was common, with people sleeping in two segments or phases per day. While this is less common today due to modern work and social schedules, some individuals still adopt this sleep pattern to increase productivity or for creative pursuits. However, there is limited research on the long-term health effects of segmented sleep, and it may not be feasible or beneficial for everyone.

Lack of sleep can slow reaction times and put you at risk of accidents

Segmented sleep, or biphasic sleep, is a sleep pattern in which a person sleeps in two segments per day. While this is not a new concept and was common in pre-industrial times, it is not a widely adopted practice today. However, some people still follow this sleep pattern to increase their productivity and reduce the effects of lost sleep.

Adopting a segmented sleep pattern comes with its own set of challenges and risks. One of the main concerns is the potential impact on reaction times, which can have serious consequences in various aspects of daily life. Here are some reasons why lack of sleep can slow reaction times and put you at risk of accidents:

• Increased Reaction Time: Sleep deprivation leads to slower reaction times. The more sleep a person loses, the longer it takes for them to react to a stimulus. This increased reaction time can affect athletes' performance and the safety and productivity of professionals like shift workers, medical professionals, and students.
• Safety Risks: Drowsy driving is extremely dangerous and is often a cause of fatal car accidents. Sleep-deprived individuals may struggle to react quickly to changing road conditions and may engage in unsafe practices like lane drifting.
• Work Accidents: Shift work is a significant risk factor for the dangerous effects of sleep deprivation. Work accidents and injuries are more likely to occur overnight when workers are sleep-deprived. Some major disasters, like the Exxon Valdez oil spill and the Chernobyl nuclear disaster, have been partly attributed to sleep deprivation.
• Health Risks: Prolonged and recurrent sleep deprivation can lead to serious health issues, including an increased risk of diabetes, heart disease, obesity, and even mental health conditions. These health consequences can further contribute to the risk of accidents and injuries.
• Cognitive Impairment: Lack of sleep interferes with attention and leads to cognitive impairment. This can affect an individual's ability to make quick decisions and react appropriately in various situations, increasing the risk of accidents.
• Daily Performance: Sleep deprivation can affect an individual's daily performance, including their ability to drive, operate machinery, or even perform simple tasks that require sustained attention and quick reflexes.

It is important to note that while segmented sleep may work for some individuals, it is not suitable for everyone. Before adopting this sleep pattern, consider your lifestyle, work schedule, and family commitments. Additionally, consult a medical professional to ensure that you are getting sufficient and quality sleep to maintain your overall health and well-being.

Sleep deprivation can cause metabolic changes and weight gain

Sleep deprivation can have a significant impact on an individual's metabolic processes and weight. Research has shown that insufficient sleep can lead to increased energy intake, often from excessive snacking on foods high in fat and carbohydrates. This can result in short-term weight gain and contribute to poor health outcomes over time.

Sleep loss can disrupt the regulation of hormones that control appetite and calorie intake, such as ghrelin and leptin. Ghrelin stimulates hunger, while leptin promotes satiety. Sleep deprivation can lead to increased levels of ghrelin and decreased levels of leptin, resulting in increased food intake and weight gain.

Additionally, sleep deprivation can affect the body's ability to process insulin properly. Insulin is a hormone necessary for converting sugars, starches, and other foods into energy. Sleep loss can lead to insulin resistance, making it difficult for the body to process fats from the bloodstream, resulting in fat storage.

The impact of sleep deprivation on metabolism is also evident. A lack of sleep can trigger a spike in cortisol, a stress hormone that signals the body to conserve energy. This can lead to increased fat storage and make weight loss more challenging.

Furthermore, sleep loss can impair cognitive function, including decision-making and impulse control. This can lead to poor dietary choices, such as consuming larger portions and choosing unhealthier snacks.

Overall, sleep deprivation can disrupt the body's metabolic processes, increase appetite, and lead to weight gain. It is important to prioritize sufficient and quality sleep to maintain a healthy weight and overall well-being.

Sleep-wake disorders are more common in blind people

The prevalence of sleep-wake disorders in blind people is high, with one study reporting that 76% of blind subjects had sleep-wake disorders. Another study found that 66% of blind people with no light perception experienced sleep disturbances. Blind people with no light perception are more likely to have sleep-wake disorders than those with some degree of light perception.

The diagnosis of Non-24-Hour Sleep-Wake Rhythm Disorder (non-24 SWRD) is challenging due to the cyclical symptoms. The measurement of circadian biomarkers such as urinary melatonin is recommended to confirm non-24 SWRD. Urinary samples are typically collected every 4 hours during the day and every 8–10 hours overnight. Repeated sampling will show the periodicity of the circadian clock in the abnormal range and demonstrate gradual drifting of the melatonin secretion profile.

Non-24 SWRD can be treated with both behavioral therapy and medication targeting circadian rhythms, such as melatonin and melatonin agonists. Tasimelteon, a melatonin receptor agonist, is currently the only treatment approved by the FDA and the European Medicines Agency.

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