Splitting Sleep: Day-Long Strategy For Optimal Rest

Sleep is an essential part of our lives and can have a significant impact on our health and happiness. While most people follow a monophasic sleep pattern, involving a single segment of sleep during the night, some people adopt a biphasic sleep pattern, which involves sleeping in two segments per day. This practice, also known as segmented sleep, was more common before the Industrial Revolution, when people would sleep for a few hours, wake up for a period during the night, and then return to sleep until morning. Today, biphasic sleep is still practised in various cultures, such as in Spain and Greece, where people enjoy afternoon siestas.

Some people may find that biphasic sleep fits their natural sleep patterns and can feel well-rested with this approach. However, there are potential drawbacks to splitting sleep. It may disrupt the natural progression of sleep stages, impacting the quality of rest and the benefits of a full sleep cycle. Additionally, individual sleep needs vary, and while some may thrive on segmented sleep, others may find that it negatively affects their alertness and overall well-being.

Research on the health benefits or detriments of biphasic sleep is mixed. While some studies suggest that splitting sleep can enhance long-term memory and improve alertness, others indicate that napping, especially in younger children, may not be beneficial for rest quality or cognitive development. Furthermore, napping in adults has been associated with an increased risk of poor sleep patterns or sleep deprivation.

Overall, while biphasic sleep may work well for some individuals, it is important to assess your sleep needs and patterns to ensure you are making the best choice for your health.

Biphasic sleep is a natural sleep pattern for some people

Anthropologists and historians have described biphasic sleep patterns in societies from Nigeria and Brazil to Scandinavia and England. It is still found in certain Middle Eastern, Latin American, and Mediterranean cultures, where people take afternoon naps called "siestas."

Biphasic sleep usually takes one of two forms. The first type involves splitting nighttime sleep into a "first" and "second" sleep with a period of wakefulness in between. The second type involves one longer sleep period at night, combined with a shorter daytime nap.

There is historical evidence that humans used to naturally follow a biphasic sleep schedule. In pre-industrial times, it was normal for people to get up for a couple of hours in the middle of the night, and they would spend this time praying, smoking, having sex, or visiting their neighbours.

Some people follow a split sleep schedule today, using the middle-of-the-night awake period as a creative time to think, read, meditate, or work. According to sleep researcher Mary Carskadon, "There are people for whom that seems to be a productive way to live and suits them just fine." However, she also notes that it can be challenging to maintain this sleep schedule while also having a family and a regular day job.

Some researchers argue that biphasic sleep is not natural but is instead influenced by external factors such as eating habits, social schedules, or hot afternoon temperatures. Additionally, following a biphasic sleep schedule may not be feasible for those with strict work schedules or caregiving responsibilities.

There is no definitive evidence that biphasic sleep is better or worse than monophasic sleep. Some research suggests that biphasic patterns are natural adaptations to environmental changes. For example, in one study, participants who were exposed to fewer hours of light during the day began splitting their nighttime sleep into two distinct segments.

Similarly, historical cultures are believed to have adopted biphasic sleep patterns in response to seasonal shifts in weather, daylight, and food availability. However, biphasic sleep is also common among people living near the equator, who do not experience many seasonal changes.

While there are potential benefits to biphasic sleep, such as improved cognitive performance and quality of life, there are also potential drawbacks. Some studies have linked napping to an increased risk of cardiovascular disease, falls, and cognitive decline in older people. Additionally, napping for more than 30 minutes can lead to a confused, groggy state upon waking, and segmented sleep may change how the body regulates sleep homeostasis and the circadian rhythm.

Overall, while biphasic sleep is a natural sleep pattern for some people, it may not be practical or beneficial for everyone. Those interested in trying biphasic sleep should consider choosing a pattern that fits their lifestyle and work schedule and limiting their exposure to artificial light before bed.

Segmented sleep was common before the Industrial Revolution

Segmented sleep, or biphasic sleep, was indeed common before the Industrial Revolution. This sleep pattern involves sleeping for two segments per day, usually at night-time and during a midday nap.

In pre-industrial times, it was normal for people to wake up for a couple of hours in the middle of the night. They would spend this time praying, smoking, having sex, or visiting their neighbours. This pattern of sleep was common across pre-industrial Europe throughout the year, and was also observed in other cultures and continents, including the Middle East, Africa, South Asia, Southeast Asia, Australia, and Latin America.

The French priest André Thevet, for example, reported that the Tupinamba Indians in Brazil in the 16th century would wake up in the middle of the night to eat and then return to sleep. Similarly, residents of Muscat, the capital of Oman, in the early 19th century were said to retire early, with their "first sleep" usually ending before midnight.

The prevalence of segmented sleep before the Industrial Revolution can be attributed to the absence of artificial illumination. Without access to electric lighting, people's sleep patterns were influenced by the availability of natural light, with sleep onset depending less on a fixed timetable than on the existence of things to do.

The Industrial Revolution, with its increased use of artificial lighting in streets, factories, and homes, played a significant role in changing sleeping patterns in Western Europe. The introduction of lamps filled with whale oil, kerosene, or coal gas allowed people to stay up many hours beyond sunset, affecting daily habits and sleep patterns.

Monophasic sleep is the most common sleep pattern

The shift towards monophasic sleep began during the industrial era when artificial lighting allowed people to stay up later. Before this, biphasic sleep, or segmented sleep, was common. People would sleep in two segments, with a waking period in between, often in the middle of the night. This pattern can still be observed in some cultures, such as in Spain and Greece, where afternoon siestas are a norm.

The concept of a single, consolidated sleep period is so ingrained in today's society that it is considered "normal" or "typical". However, some researchers argue that this may not be the healthiest option for everyone. The modern monophasic sleep pattern can disrupt the body's natural sleep-wake cycle, especially with the increased exposure to bright light and decreased melatonin levels.

While monophasic sleep is the dominant sleep pattern, there are individuals who naturally follow biphasic or polyphasic sleep patterns. These alternative sleep schedules involve multiple sleep periods throughout the day and can be influenced by factors such as genetics, lifestyle, and cultural norms.

Polyphasic sleep is a sleep pattern with more than two sleeping periods

Polyphasic sleep is not a new concept. In pre-industrial times, segmented sleep was the norm, with people waking up for a couple of hours in the middle of the night. This period was often used for creative or leisurely activities. The practice of segmented sleep has also been observed in several animal species and is believed to be the ancestral sleep state for mammals.

There are several polyphasic sleep schedules that have been developed over the years, including:

• Uberman Sleep Schedule: This involves six 20-minute naps spread evenly throughout the day, totalling two hours of sleep in a 24-hour period.
• Everyman Sleep Schedule: This schedule includes three hours of core sleep at night and three additional 20-minute naps during the day, totalling four hours of sleep per day.
• Triphasic Sleep Schedule: This schedule has three short sleep periods after dusk, before dawn, and in the afternoon, providing a total of four to five hours of sleep per day.

Some people may find polyphasic sleep schedules appealing as they believe it will increase their productivity by providing more waking hours. However, there is limited research supporting the benefits of polyphasic sleep, and it may not be a sustainable or healthy practice in the long term.

It is important to note that polyphasic sleep schedules may not work for everyone and could potentially lead to sleep deprivation. Adults need at least seven hours of sleep per day, and insufficient sleep can disrupt the body's natural sleep-wake cycle and have negative side effects.

The benefits of biphasic sleep are disputed

Some studies show that biphasic sleep can enhance long-term memory and improve cognitive performance. For example, a 2016 article on segmented sleep patterns shows global favour for the sleep pattern. The article also posits that the rise of the modern workday, along with artificial illumination technology, pushed most cultures towards 8-hour monophasic sleep schedules at night. Before the industrial era, biphasic and even polyphasic sleep patterns were not unusual.

Additionally, a 2010 research study discussed the benefits of brief naps, associating them with better cognitive function. Short naps of around 5 to 15 minutes were reviewed as beneficial, and naps longer than 30 minutes produced cognitive benefits for a longer time period. However, the review did note that more in-depth studies were needed.

On the other hand, other studies show that napping, especially in younger children, may not be the best for rest quality or cognitive development, especially if it affects nighttime sleeping. In adults, napping has been associated with an increased risk of poor sleep patterns or sleep deprivation, which in turn can lead to cardiovascular disease and cognitive difficulties.

While biphasic sleep may work for some people, it is not feasible for everyone due to factors such as caregiving responsibilities or strict work schedules. Additionally, there is a potential downside of biphasic sleep leading to sleep deprivation if the total sleep time is reduced. Sleep deprivation can increase the risk of serious health problems, including heart or kidney disease, diabetes, stroke, high blood pressure, obesity, and depression.

Overall, while some people may find biphasic sleep beneficial, the lack of extensive research and potential risks associated with sleep deprivation mean that it is important to assess individual sleep needs and make informed decisions about sleep patterns.

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