Colin Snow
Sleep is a vital component of human health, and the amount of sleep a person needs changes with their age. The most common sleep pattern involves sleeping once per day, typically for 6 to 8 hours at night, and is known as monophasic sleep. However, biphasic sleep, or sleeping in two phases, has been observed in various cultures and may offer benefits such as improved productivity and cognitive function. While biphasic sleep was more common before the industrial era, it is now considered unpopular and potentially detrimental to physical and mental health. This article will explore the topic of biphasic sleep patterns, particularly examining if and how older adults utilize this form of sleep.
| Characteristics | Values |
|---|---|
| Definition | Biphasic sleep is a sleep pattern where a person sleeps in two segments or phases per day. |
| Other names | Bimodal, diphasic, segmented, divided, or siesta sleep. |
| History | Biphasic sleep was the norm in many parts of the world before the industrial era and the invention of artificial lighting. |
| Current prevalence | Biphasic sleep is unpopular in the 21st century, but some modern cultures still practice it, especially in the form of short naps. |
| Benefits | Supporters claim that biphasic sleep can improve productivity, alertness, cognitive function, memory, learning ability, and mood. |
| Risks | Biphasic sleep has been linked to excessive daytime sleepiness and poor physical, mental, and emotional health. |
| Recommendations | Experts generally recommend monophasic sleep for most people, but some suggest trying biphasic sleep with a physician's approval. |
| Individual variation | Sleep patterns can vary based on age, recent sleep patterns, alcohol consumption, and other factors. Older adults tend to spend less time in REM sleep. |
| Optimal sleep duration | Seven or more hours of sleep per day is recommended to support daytime functioning and optimal health. |
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What You'll Learn
The decline of biphasic sleep
The discovery of artificial lighting, particularly the lightbulb, disrupted this sleep pattern. People could now stay up later, be more productive, and engage in nighttime activities. As a result, they dropped the first sleep segment, went to bed later, and adopted one long sleep shift instead of two shorter ones. The industrial revolution also played a role in this shift, with longer-than-normal working hours becoming the norm. The modern workday, coupled with artificial lighting, led most cultures to adopt the 8-hour monophasic sleep schedule at night.
Anthropological studies suggest that biphasic sleep used to be the norm, and some historians argue that it is a more natural way of sleeping. However, in the 21st century, biphasic sleep is considered unpopular. Experts generally recommend getting seven or more hours of sleep once a day to support daytime functioning and optimal health. Sleeping in multiple phases within a 24-hour period has been linked to adverse effects on physical and mental health, and it is not recommended for most people.
While biphasic sleep may have declined in popularity, some modern cultures still practice it, particularly in the form of a nap during the day. Countries like Spain, Italy, China, and Scandinavian nations like Finland, Denmark, and Sweden are known for their midday breaks or rests. Additionally, some individuals may still find benefits in biphasic sleep, reporting improved alertness, cognitive function, and productivity. However, it is essential to consult a doctor or sleep expert to determine the best sleep pattern for an individual's overall health and sleep hygiene.
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Monophasic sleep and the industrial revolution
The Industrial Revolution brought about significant changes in human society, including a shift in sleep patterns. Before the Industrial Revolution, it was common for people in many parts of the world, including Europe, Africa, North America, South Asia, Latin America, the Middle East, and Australia, to follow a biphasic sleep pattern. This involved two distinct sleep phases within a 24-hour period.
The invention and widespread use of artificial lighting, particularly the light bulb, during the Industrial Revolution, played a crucial role in disrupting the biphasic sleep pattern. With the ability to illuminate their surroundings, people could stay awake and engage in various activities even after sunset. This led to the adoption of a monophasic sleep schedule, where sleep is attained in one continuous block, typically at night.
The shift towards monophasic sleep can be attributed to the changing nature of work during the Industrial Revolution. The emergence of the modern workday, with its structured hours, influenced people to consolidate their sleep into a single period, usually at night. This new sleep pattern aligned with the demands of industrial work, which often required individuals to be awake and productive during the daytime.
However, the transition to monophasic sleep was not immediate or universal. Some cultures, particularly those without access to electricity, continued the practice of biphasic sleep well into the 19th century. Additionally, there is ongoing debate among experts about the natural sleep pattern for humans, with some arguing that biphasic sleep may be more in line with our evolutionary past.
Today, monophasic sleep is considered the norm, and it is the dominant sleep pattern in modern societies. However, there is a growing interest in alternative sleep schedules, such as biphasic and polyphasic sleep, with some individuals experimenting with these approaches to improve productivity and optimize their daily routines. Nonetheless, experts generally recommend monophasic sleep for most people, as it supports optimal health and daytime functioning.
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The health impacts of multiphase sleep
Monophasic sleep, or sleeping in one phase, is the most common sleep pattern in modern society. However, biphasic sleep, or sleeping in two phases, was the norm in many parts of the world before the industrial era and the invention of the lightbulb.
Positive Impacts
Some people report that multiphase sleep improves their alertness, wakefulness, and cognitive function. Short naps of around 5 to 15 minutes have been associated with better cognitive function, as have naps of longer than 30 minutes. Multiphasic sleep may also allow people to get more done in a day without compromising restfulness.
Negative Impacts
On the other hand, multiphase sleep has been linked to excessive daytime sleepiness and may result in poor physical, mental, and emotional health. In adults, napping can increase the risk of poor sleep patterns or sleep deprivation, which can have a negative impact on overall health. Additionally, multiphase sleep may not be suitable for everyone, as some people require 8 solid hours of sleep for optimal function.
While biphasic sleep may have been the norm in the past, the modern workday and artificial lighting have contributed to the dominance of monophasic sleep in today's society. However, some people still practice biphasic sleep, and it is common in countries such as Spain, Italy, China, and Scandinavian countries. Ultimately, individuals should consult a doctor or sleep expert to determine the best sleep pattern for their individual needs.
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The prevalence of napping in modern cultures
Napping is a multifaceted and culturally embedded phenomenon, with roots predating the industrial age. While napping is universal in early human development, it often shifts to a more consolidated nighttime sleep pattern as children grow older. However, napping cultures exist worldwide, and their practices vary from short recharging breaks to longer periods of rest.
In modern times, napping is encouraged for sleep-deprived populations like shift workers and airline pilots to enhance alertness and performance. This practice is particularly prevalent in Mediterranean countries due to climatic reasons and in East Asian countries like China, Taiwan, and Japan, where it counters excessive working hours. In China, a midday nap is customary, and corporations often provide sleeping bags for employees to rest after lunch. In Japan, the busy and hardworking lifestyle has led to the shortest nightly sleep duration compared to other nations, and the practice of inemuri, or "being present while asleep," involves catching quick naps whenever possible, even in public spaces.
In Latin America, the prevalence of habitual daytime napping among adults over 40 years old is about 29.2%. In China, this number rises to 56.0%-68.6%. Interestingly, in countries where napping is less common, the average prevalence is still around 25.9%. Surveys indicate that 50.6% of respondents nap, with an average duration of approximately one hour.
The United States is also witnessing a cultural shift towards embracing napping, with about a third of adults engaging in midday catnaps. This trend is evident in the emergence of sleep retreats and spas in places like New York City. While napping can offer benefits such as improved alertness, memory, and road safety, there are ongoing debates about its long-term health effects. Some studies suggest that longer naps or chronic napping may be associated with adverse health outcomes, including increased risks of cardiovascular disease, metabolic issues, and even all-cause mortality.
Overall, the prevalence of napping varies across modern cultures, with some embracing it as a normal part of daily life, while others view it more cautiously due to potential health concerns.
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The benefits of segmented sleep
Segmented sleep, also known as biphasic, diphasic, bimodal, or polyphasic sleep, is a sleep pattern where a person gets two or more sleep periods in a day. While segmented sleep was the dominant sleep pattern before the industrial era and the invention of electric light, most people today are monophasic sleepers, attaining all of their sleep in one block of time, typically at night.
Despite this shift towards monophasic sleep, segmented sleep has several benefits that have led some people to adopt this sleep pattern. Firstly, segmented sleep may improve productivity by allowing individuals to get more done in a day without compromising restfulness. For some, segmented sleep may even enhance wakefulness, alertness, and cognitive function. This extra time can be used for creative pursuits, work, socialising, or relaxation. Valerie Robin, a graduate student who tried segmented sleeping, reported feeling calm throughout the day and experiencing a natural meditative state.
Additionally, segmented sleep may be a practical solution for individuals who cannot achieve a solid eight hours of sleep due to life circumstances. Shift workers, new parents, and students may find themselves grabbing sleep whenever they can, and segmented sleep can provide a structured approach to optimising rest within a busy schedule.
Furthermore, segmented sleep may be more aligned with our natural sleep patterns. Historian Roger Ekirch and other researchers argue that segmented sleep was our natural human sleep pattern before the industrial revolution and artificial light changed our sleep habits. Middle-of-the-night wakefulness may be a throw-back to our ancestral sleep patterns, and some people naturally experience this today.
However, it is important to note that there are mixed views on the safety of segmented sleep. While some individuals find it beneficial, there has not been extensive research on its effects on health. Some experts caution against segmented sleep, as it may not be practical or sustainable in today's society, and adults need at least seven hours of sleep in 24 hours to maintain optimal health.
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Frequently asked questions
Biphasic sleep, also known as bimodal, diphasic, or segmented sleep, is a sleep pattern where a person gets two sleep periods in a day.
Biphasic sleep was more widely adopted before the late 19th century when artificial lighting became more common. Since then, monophasic sleep, where a person sleeps in one block of time, has become the dominant sleep pattern. While biphasic sleep is not as common today, some older adults may still follow this sleep pattern.
Some people adopt a biphasic sleep schedule to maximize their productivity and improve alertness, wakefulness, and cognitive function. Additionally, biphasic sleep may be more natural, allowing people to get more done in a day without compromising restfulness.
Research suggests that biphasic sleep may adversely affect physical and mental health, and it is not recommended for most people. In adults, napping can increase the risk of poor sleep patterns or sleep deprivation.
Individuals should consult a doctor or sleep expert to determine the best sleep pattern for their needs.
