Breaking Sleep: Day-Long Nap Strategies And Their Benefits

Segmented sleep, or biphasic sleep, is a sleep pattern that involves sleeping in two segments per day. This could mean sleeping during the night and taking a midday nap, or sleeping in two shifts. While most people are monophasic sleepers, sleeping for one segment of 6-8 hours during the night, segmented sleep is known to manifest naturally in some people.

There are mixed views on whether segmented sleep is safe. While some people report feeling more rested and energetic, there has not been much research on the effect of segmented sleep on health. Some experts say it is best to avoid segmented sleep unless there is a reason one needs to sleep that way.

Biphasic sleep, or sleeping in two segments per day, is a natural sleep pattern for some people

Biphasic sleep involves sleeping in two segments per day. This may look like a longer night-time sleep and a shorter daytime nap, or splitting night-time sleep into two segments. It is also referred to as bimodal, diphasic, segmented, or divided sleep.

Biphasic sleep is a natural sleep pattern for some people. It was the norm in many cultures before the industrial era, when artificial lighting became more common and people adopted a monophasic sleep schedule.

In the pre-industrial era, people would go to bed in the evening, sleep for a few hours, and then wake up for an hour or two around midnight. They would then go back to sleep for a second phase. This was common in many parts of the world, including Spain, Italy, France, and Brazil.

Some people still adopt biphasic sleep in contemporary settings to increase productivity and reduce the effects of lost sleep. It is also practised by many animals, including birds, insects, and mammals.

There are potential downsides to biphasic sleep, such as the risk of sleep deprivation and the fact that it may not be feasible for those with strict work schedules or other commitments. However, for some people, it may be a natural and beneficial sleep pattern.

Segmented sleep, or sleeping in two or more shifts, is not a new idea

Some people still follow this split sleep schedule today, using the middle-of-the-night awake period as a creative time to think, read, meditate, or work. While it may be challenging to maintain this schedule while balancing family and work commitments, some individuals find it productive and calming.

A study by the National Institute of Mental Health supports the idea that we may be hardwired to sleep in two periods. The study found that when people were exposed to 10 hours of light per day, similar to a winter's day, they tended to sleep in two chunks with a few hours of wakefulness in between. This sleep pattern is also closer to how animals sleep.

Although there is a lot of buzz about segmented sleep being beneficial in today's fast-paced world, there is limited research on the long-term effects of sleeping in shifts. It is important to carefully consider your lifestyle and pay attention to any warning signs that an alternate sleep schedule may be detrimental to your health.

A study found that splitting sleep between the night and a daytime nap can enhance long-term memory

A study published in *Nature* in 2019 found that splitting sleep between the night and a daytime nap can enhance long-term memory. The study, which involved 58 adolescents, compared long-term memory in two groups: those who slept for 6.5 hours at night and those who slept for 5 hours at night and took a 1.5-hour nap in the afternoon. The results showed that the group who took a nap recognised more pictures and remembered more facts about species learned in the afternoon, with no difference in memory performance for species learned in the morning. This suggests that splitting sleep can benefit learning after a nap, without negatively impacting memory for information learned earlier in the day.

Another study, published in *Scientific Reports* in 2021, supported these findings. The study involved 112 adolescents and compared memory performance in four groups with different sleep schedules: 8 hours of continuous sleep, 8 hours of split sleep, 6.5 hours of continuous sleep, and 6.5 hours of split sleep. The results showed that splitting sleep enhanced afternoon picture encoding and factual knowledge, regardless of the total amount of sleep obtained. Additionally, splitting sleep reduced slow-wave energy during nocturnal sleep, indicating lower homeostatic sleep pressure during the day. These findings suggest that incorporating naps into a daily sleep schedule can improve learning and memory without negative effects on morning performance.

A split sleep schedule may not work for everyone

Those who have tried segmented sleep have reported feeling more rested and calm throughout the day. However, it can be challenging to stick to this sleep pattern if it interferes with social activities or events that occur during the evening or at night.

There are also potential risks associated with segmented sleep. For example, artificial light exposure at night can disrupt your circadian rhythms, which are crucial for maintaining a healthy sleep-wake cycle. Additionally, napping for too long or too late in the day can disrupt your nighttime sleep, leading to sleep deprivation and an increased risk of accidents, cognitive difficulties, and other health issues.

If you are considering a split sleep schedule, it is essential to pay attention to how your body and mind are responding. Watch out for signs of trouble, such as taking unnecessary risks, feeling extremely sleepy, or falling asleep at inappropriate times. It is also important to consult your physician before making significant changes to your sleep schedule, especially if you have an underlying health condition.

There are mixed views on whether segmented sleep is safe due to a lack of research

There are mixed views on whether segmented sleep is safe. While some people claim that segmented sleep works for them, making them feel more alert and productive, there is a lack of research on the health effects of this sleep pattern.

Clete Kushida, MD, PhD, the medical director of the Stanford Sleep Medicine Center, advises against segmented sleep unless there is a specific reason for adopting this sleep pattern. He highlights the many unknowns surrounding the long-term effects of segmented sleep, and how individual characteristics such as age, medical conditions, and sleep disorders may impact the safety of this practice.

On the other hand, Mary Carskadon, PhD, a sleep researcher at Brown University, suggests that segmented sleep may be safe for those who naturally sleep that way and feel healthy and happy doing so. She adds that there is no evidence to suggest that segmented sleep causes health problems.

While the research on the health benefits or detriments of segmented sleep is limited and inconclusive, it is important to note that napping has been linked to improved memory encoding and consolidation. Additionally, a study by the National Institute of Mental Health found that people who received 10 hours of light per day, similar to a winter's day, naturally slept in two chunks with a few hours of wakefulness in between.

Overall, while some individuals may find segmented sleep to be a productive and natural way of sleeping, more research is needed to determine its safety and potential health impacts, especially for those with specific medical conditions or sleep disorders.

Frequently asked questions