Herbie Murray
Sleep is a complex and mysterious process that occupies around one-third of our lives. While the recommended amount of sleep for adults is seven to nine hours nightly, segmented sleep, or sleeping in multiple shifts, has been a common practice throughout history and remains prevalent in some cultures today. So, is it necessary to obtain all your sleep in one go?
| Characteristics | Values |
|---|---|
| Is it necessary to get all sleep at once? | No, it is not necessary. Segmented sleep, or biphasic sleep, is common in some cultures and was the norm until the 19th century. |
| Is segmented sleep healthy? | Segmented sleep may lead to sleep deprivation and put you at risk of high blood pressure, depression, anxiety, heart disease, diabetes and obesity. |
| How much sleep do adults need? | 7-9 hours per night. |
| How much sleep do infants need? | 12-16 hours (including naps). |
| How much sleep do young children need? | 10-14 hours (including naps). |
| How much sleep do teenagers need? | 7-9 hours. |
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What You'll Learn
- Segmented sleep is known as biphasic or polyphasic sleep
- Segmented sleep was common through the early 19th century, with people sleeping shortly after dusk and again in the morning
- Segmented sleep may lead to sleep deprivation and put you at risk of high blood pressure, depression, anxiety, heart disease, diabetes and obesity
- A messy room can leave you feeling stressed and anxious, which isn't ideal for restful sleep
- A 2016 study found that one hour of sleep debt requires almost four hours of sleep for recovery
Segmented sleep is known as biphasic or polyphasic sleep
Segmented sleep, also known as biphasic or polyphasic sleep, involves sleeping in two or more phases throughout a 24-hour period. Biphasic sleep refers to two distinct periods of sleep, while polyphasic sleep involves multiple segments. This is in contrast to monophasic sleep, which is the conventional way of sleeping in a single block of time overnight.
Historically, segmented sleep was the norm in pre-industrial societies, with people often retiring early and waking up in the middle of the night for an hour or so of wakefulness before returning to bed for a second sleep. This pattern has been observed in historical records dating back to ancient civilizations and was common until the 19th century. The advent of artificial lighting and the Industrial Revolution led to the shift towards monophasic sleep patterns.
Today, segmented sleep is still practised in some cultures, such as the siesta in Spain, Italy, and several other countries. However, maintaining segmented sleep in modern society can be challenging due to work schedules and social norms.
Some people may choose to adopt a segmented sleep schedule due to work or personal commitments, but it is important to be aware of the potential risks. Segmented sleep can disrupt your circadian rhythm and make it difficult to attain deep, restorative sleep. It may also increase the risk of sleep deprivation, which is associated with various health issues.
If you are considering a segmented sleep schedule, it is recommended to consult a healthcare professional to ensure it does not negatively impact your health. Maintaining a consistent sleep schedule, prioritising nighttime sleep, and practising good sleep hygiene are essential for optimising your sleep quality.
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Segmented sleep was common through the early 19th century, with people sleeping shortly after dusk and again in the morning
The concept of segmented sleep, or biphasic sleep, is not a modern phenomenon. In fact, it was a common practice in pre-industrial societies and persisted through the early 19th century. This sleep pattern typically involved two distinct periods of sleep, with a period of wakefulness in between.
During the early 19th century, people often retired to bed shortly after dusk and experienced their "first sleep." This was followed by a few hours of wakefulness before they returned to bed for their "second sleep," which lasted until morning. This practice was not unique to Western societies but was also observed in other cultures and continents, including the Middle East, Africa, South Asia, Southeast Asia, Australia, and Latin America.
The transition to monophasic sleep, or sleeping in a single block of time overnight, occurred with the advent of artificial lighting and the Industrial Revolution. The increased availability of artificial light, such as lamps filled with whale oil, kerosene, or coal gas, extended the hours of illumination beyond sunset. This shift in lighting technology influenced daily habits and contributed to the change in sleeping patterns.
While segmented sleep may have been common in the past, it is not considered healthy or practical in today's society. Our bodies rely on a continuous period of deep sleep for various restorative functions, and segmented sleep can disrupt the natural sleep architecture and lead to sleep deprivation.
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Segmented sleep may lead to sleep deprivation and put you at risk of high blood pressure, depression, anxiety, heart disease, diabetes and obesity
Segmented sleep, also known as biphasic or polyphasic sleep, is when you break up your sleep into two or more shifts with periods of being awake in between. While this may have been our natural sleep pattern in the past, it is considered unhealthy, impractical, and unsustainable in today's society. Our bodies rely on deep sleep for restoration, physical recovery, memory consolidation, and boosting the immune system.
Following a segmented sleep schedule can disrupt your body's natural circadian rhythm, making it harder to attain deep sleep. This can lead to sleep deprivation, putting you at risk of serious health issues. Studies have shown that segmented sleep can cause disruptions to circadian rhythms, equivalent to travelling west by two to three time zones.
The National Heart, Lung, and Blood Institute (NHLBI) warns that sleep deprivation can put you at risk of high blood pressure, depression, anxiety, heart disease, diabetes, and obesity. It is important to prioritize getting enough sleep each night and to maintain a consistent sleep schedule, even on weekends. Aim for at least seven hours of sleep per night, and if necessary, take short naps during the day but avoid napping too close to bedtime.
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A messy room can leave you feeling stressed and anxious, which isn't ideal for restful sleep
A messy room can have a significant impact on your mental health and overall well-being. Clutter can affect your cognitive abilities, making it harder to focus and relax. It can also trigger feelings of stress, anxiety, guilt, embarrassment, helplessness, and frustration.
Research has shown that individuals living in cluttered environments tend to experience higher levels of cortisol, the stress hormone. The visual reminders of unfinished tasks and disorganisation can create a sense of mental burden, making it challenging to unwind and recharge. This can be particularly true for individuals with depression, who may already struggle with low energy levels and motivation.
The impact of a messy room can also extend beyond mental health. Clutter can affect our eating habits, productivity, parenting decisions, and even our willingness to donate money.
Additionally, the effects of mess and clutter may be more pronounced in women than in men. A study of 60 dual-income couples found that women living in cluttered and stressful homes had higher levels of cortisol and more severe depression symptoms.
To reduce the impact of clutter, it's essential to establish a routine and maintain a clean and organised living space. This can involve regular decluttering sessions, micro-tidying, and creating designated spaces for frequently used items. By taking control of your physical environment, you can improve your mental well-being and overall quality of life.
However, it's important to note that not all mess is problematic. Striving for perfectionism in cleanliness can be counterproductive and lead to feelings of anxiety and being overwhelmed. Instead, aim for a balanced and organised space that promotes a sense of calm and relaxation.
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A 2016 study found that one hour of sleep debt requires almost four hours of sleep for recovery
The amount of sleep a person needs varies from one individual to another. However, most adults need at least seven hours of sleep per night. Children and teenagers require more sleep to support their growth and development.
Sleep debt, also known as sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get. For example, if your body needs eight hours of sleep per night but you only get six, you have accumulated two hours of sleep debt.
A 2016 study found that it takes four days to fully recover from one hour of lost sleep. This means that if you lose four hours of sleep, it will take 16 days to recover. This is because the effects of sleep debt are cumulative. Going to sleep 30 or 60 minutes later than usual for a few days can quickly add up.
The most common activities that cause people to miss sleep are work, commuting, socialising, relaxing, and watching TV.
If you are experiencing sleep debt, it is important to make a change to your routine. Go to sleep 15 minutes earlier each night until you reach your desired bedtime. Avoid napping outside of 20-minute power naps. Stop using electronics two hours before bedtime, and make sure your bedroom is dark, cool, and free of distractions.
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