Colin Snow
For centuries, biphasic sleep was the norm. People would sleep in two shifts, once in the evening and once in the morning, with a few hours of wakefulness in between. This practice was common in many parts of the world, including Europe, Africa, North America, South Asia, Latin America, the Middle East, and Australia.
The shift towards monophasic sleep, or sleeping in one continuous block, is thought to have occurred with the advent of artificial lighting and the industrial era. As people stayed up later, their total sleep time was truncated, and their sleep became deeper and more consolidated.
Today, biphasic sleep is still practised in some cultures in the form of a midday nap, usually lasting less than an hour. While some people find it beneficial, there is limited scientific research on the health effects of biphasic sleep, and it may not be suitable for everyone.
| Characteristics | Values |
|---|---|
| Definition | Biphasic sleep involves two sleep periods; a longer nighttime sleep and a shorter daytime nap. |
| Synonyms | Bimodal, diphasic, segmented, or divided sleep. |
| History | Biphasic sleep was common in preindustrial societies, but became less common during the Industrial Revolution. |
| In the 21st century, biphasic sleep is uncommon in industrialised societies, but still occurs in some cultures in the form of a nap. | |
| Benefits | Midday napping has been linked to improved cognitive performance. |
| Biphasic sleep may increase productivity by creating more time for tasks and activities during the day. | |
| Biphasic sleep may be beneficial for people who experience insomnia or other sleep disorders. | |
| Risks | Biphasic sleep may lead to sleep deprivation, especially if it involves waking up at night to use electronic devices. |
| Research suggests that napping may be detrimental to rest quality and cognitive development, especially in children. | |
| Napping in adults has been associated with an increased risk of poor sleep patterns and sleep deprivation. | |
| Recommendations | People who are considering biphasic sleep should consult a doctor first. |
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What You'll Learn
- Biphasic sleep involves two sleep periods: a longer night-time sleep and a shorter daytime nap
- Biphasic sleep was common in pre-industrial societies
- The rise of the modern workday and artificial illumination have been suggested as factors that pushed societies towards monophasic sleep
- Biphasic sleep may be beneficial for productivity and cognitive function
- There are potential downsides to biphasic sleep, including the risk of sleep deprivation
Biphasic sleep involves two sleep periods: a longer night-time sleep and a shorter daytime nap
Historically, biphasic sleep was the norm for millennia, with people sleeping in two shifts—once in the evening, and once in the morning. However, in the modern era, monophasic sleep, or sleeping for one continuous block of time, usually at night, has become the dominant sleep pattern.
The shift from biphasic to monophasic sleep is largely attributed to the Industrial Revolution and the advent of artificial lighting, which allowed people to stay up later and altered their circadian rhythms. The modern industrial workday also shaped the custom of sleeping for one 6- to 8-hour segment per day.
While biphasic sleep is less common today, some people still adopt it to increase productivity and reduce the effects of sleep loss. There are different variations of biphasic sleep schedules, including the siesta sleep schedule, which involves a 60- to 90-minute nap during the day and 5 to 6 hours of sleep at night, and the midday nap sleep schedule, which involves a short 20- to 30-minute nap and 6 to 7 hours of nighttime sleep.
Research on the health benefits of biphasic sleep is mixed. While some studies suggest that midday napping improves cognitive performance and alertness, others indicate that napping, especially in younger children, may negatively impact rest quality and cognitive development. Additionally, napping in adults has been associated with an increased risk of poor sleep patterns and sleep deprivation.
Before adopting a biphasic sleep schedule, it is recommended to consult a physician, as insufficient sleep can lead to serious health issues such as cardiovascular disease, cognitive difficulties, and an increased risk of chronic illnesses.
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Biphasic sleep was common in pre-industrial societies
The practice of biphasic sleep was observed in various cultures and continents, including Europe, the Middle East, Africa, South Asia, Southeast Asia, Australia, and Latin America. For example, the French priest André Thevet reported that the Tupinamba Indians in Brazil would wake up after their first sleep to eat and then return to sleep. Similarly, residents of Muscat, the capital of Oman, were known to retire early, usually completing their first sleep before midnight.
In pre-industrial Europe, segmented sleep was common throughout the year, regardless of seasonal variations. Sleep onset was influenced more by the existence of things to do rather than a fixed timetable. During the winter, pre-industrial households often remained active well past sunset, with people relying on primitive illuminants such as rushlights and oil lamps or the natural light of the moon and stars on clear nights.
The historian Roger Ekirch found numerous references to biphasic sleep in medieval literature, letters, diaries, medical textbooks, philosophical writings, newspaper articles, and plays. He argues that before the Industrial Revolution, interrupted sleep was dominant in Western civilization. The intervening period of wakefulness was used for various activities, including prayer, reflection, interpreting dreams, writing, socializing, and sexual activity.
The shift from biphasic to monophasic sleep patterns is attributed to the Industrial Revolution and the introduction of artificial lighting, which allowed people to stay up later. As a result, sleep was truncated, leading to deeper sleep due to compression. Over time, the second sleep period shortened, and by the end of the 20th century, the division between the two sleeps had disappeared.
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The rise of the modern workday and artificial illumination have been suggested as factors that pushed societies towards monophasic sleep
The modern workday and artificial illumination have been suggested as factors that pushed societies towards monophasic sleep. The industrial era, with its capitalist belief that sleep was a waste of time, led to the idea that sleep was for wimps and that people should work for longer hours. The invention and spread of artificial lighting, such as gas and electric lighting, allowed people to stay awake for longer and be more productive, pushing their bedtimes later.
The modern workday, with its emphasis on efficiency and productivity, requires people to show up at the same time and work for concentrated periods, which is not compatible with biphasic sleep patterns. The invention of the lightbulb by Thomas Edison in the late 19th century is often cited as a pivotal moment in the shift towards monophasic sleep. Before this, people in many parts of the world followed a segmented sleep pattern, with a first and second sleep, separated by a few waking hours.
The rise of artificial illumination changed people's circadian rhythms and lengthened the first sleep while shortening the second. Over time, the second sleep was reduced to just an extra 10 minutes of snoozing in the morning. The modern workday further entrenched this shift, as people had to wake up at a certain time to go to work, leaving less time for sleep overall.
Today, monophasic sleep is considered the norm, with biphasic and polyphasic sleep often seen as unusual or even unhealthy. However, some modern cultures still practice a form of biphasic sleep through the tradition of the afternoon siesta, which is common in countries like Spain, Italy, China, and some Scandinavian countries like Finland, Denmark, and Sweden.
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Biphasic sleep may be beneficial for productivity and cognitive function
Biphasic sleep involves two sleep periods: a longer nighttime sleep and a shorter daytime nap. This sleep pattern has been observed in various cultures and societies throughout history, and some people still adopt it today.
Research suggests that biphasic sleep can have several benefits. Firstly, it can help reduce the effects of lost sleep and maintain productivity. Secondly, midday napping has been linked to improved cognitive performance. Shorter naps of around 20-30 minutes can reduce sleepiness and enhance cognitive abilities almost immediately, while longer naps exceeding 30 minutes can provide longer-lasting cognitive benefits, although they may result in a period of grogginess upon waking up.
Additionally, biphasic sleep schedules may come more naturally to some individuals. Many people tend to feel more tired in the middle of the day due to various factors such as warmer temperatures or a big lunch. This afternoon slump could be a remnant of our polyphasic sleep schedules in infancy.
However, it is important to note that biphasic sleep may not be suitable for everyone. Some researchers argue that it is not a natural sleep pattern but is 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.
Furthermore, there is a potential risk of sleep deprivation associated with biphasic sleep. Sleep deprivation can increase the risk of serious health issues, including heart disease, kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. It can also lead to attention problems and impaired cognitive performance, especially in children.
While biphasic sleep may offer benefits in terms of productivity and cognitive function, it is essential to consider individual needs and preferences. Consulting with a physician before making significant changes to one's sleep schedule is recommended.
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There are potential downsides to biphasic sleep, including the risk of sleep deprivation
There are potential downsides to biphasic sleep. Firstly, it may simply not be feasible for some people due to their work or caregiving commitments.
However, the biggest issue with biphasic sleep is the potential for sleep deprivation. Sleep deprivation can have serious health consequences, including an increased risk of heart or kidney disease, diabetes, stroke, high blood pressure, obesity, and depression. It can also cause hyperactivity and attention problems in children, as well as impairing cognitive performance in both children and adults.
Research suggests that biphasic sleep may not be the best option for everyone. While some people may find that it works well for them, others may find that it disrupts their nighttime rest and leaves them feeling less rested overall.
In today's world, if people were to wake up in the middle of the night, they would likely use electronic devices, which emit blue light. Exposure to blue light can trigger alertness and stress hormones, making it harder to fall back asleep. It can also impair the body's circadian rhythm, which regulates the sleep-wake cycle, and is associated with health issues such as obesity, diabetes, and heart disease.
Therefore, while biphasic sleep was common in the past, it may not be the best option for most people today.
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Frequently asked questions
Biphasic sleep is a sleep pattern where a person sleeps in two segments per day. This could be a longer nighttime sleep and a shorter daytime nap, or two nighttime sleeps with a waking period in between.
Biphasic sleep was the dominant sleep pattern for millennia, and many people still adopt it today. However, some researchers argue that it is not natural but influenced by factors like eating habits, social schedules, and hot afternoon temperatures.
Midday napping has been linked to improved cognitive performance and increased productivity. It may also be a more natural sleep pattern for some people.
The main potential downside is sleep deprivation, which can increase the risk of serious health problems. It may also be impractical for those with strict work schedules or caregiving responsibilities.
If you want to try biphasic sleep, choose a schedule that works for you and stick to consistent bed and wake-up times. Limit your exposure to artificial light before sleeping, and practice good sleep hygiene.
