Evie Summers
Sleep is an essential part of our lives, but do we need to sleep for a full eight-hour block, or can we split our sleep into segments? This is known as segmented sleep, biphasic sleep, or polyphasic sleep. Segmented 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 the norm in pre-industrial times, is it still a viable option today?
| Characteristics | Values |
|---|---|
| What is it called? | Segmented sleep, biphasic sleep, polyphasic sleep |
| How does it work? | Two or more sleep shifts with periods of being awake in between |
| Is it common? | Yes, it is practised by people across different cultures |
| Is it healthy? | There are mixed views; some say it is not healthy, practical or sustainable, while others say it is fine as long as you get 7-9 hours of sleep in total |
| What are the risks? | Sleep deprivation, negative impact on circadian rhythms, potential impact on physical and mental health |
| What are the benefits? | May increase productivity, can help repay sleep debt, can lead to improved performance in tasks |
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What You'll Learn
- Segmented sleep may be a natural human sleep pattern
- Monophasic sleep is the conventional way of sleeping in a single block
- Biphasic sleep involves two sleep periods: a longer night sleep and a shorter nap
- Polyphasic sleep is when you sleep in multiple segments, three or more times per day
- Daytime napping is common in some countries and can lead to improved cognitive performance
Segmented sleep may be a natural human sleep pattern
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. This may be a natural human sleep pattern, as some historical and cultural evidence suggests.
Historical Evidence
According to historian Roger Ekirch, in pre-industrial times, it was normal for people to get 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 before going back to sleep until morning.
Research by the National Institute of Mental Health supports the idea that segmented sleep may be natural. The study found that when people were exposed to 10 hours of light a day, they got their sleep in two chunks, with a few hours awake in between. This is similar to the sleep patterns of animals.
Cultural Evidence
In some cultures, segmented sleep still exists in various forms. For example, in Spain and Italy, people often take a siesta, or afternoon nap, before heading back to work.
Expert Opinions
Some experts agree that segmented sleep was once our natural sleep pattern. John Cline, a licensed clinical psychologist specialising in sleep medicine, states that it wasn't until the Industrial Revolution, when artificial lighting became more common, that people began forcing themselves to sleep through the night.
However, other experts disagree, saying that segmented sleep was due to external factors like eating habits, social schedules, or hot afternoon temperatures. Colleen Carney, a professor and director of the Sleep and Depression Laboratory at Toronto Metropolitan University, argues that segmented sleep isn't healthy, practical, or sustainable in today's society. She explains that our bodies rely on getting deep sleep every night for restoration and that segmented sleep can lead to sleep deprivation.
Tips for Segmented Sleep
If you choose to follow a segmented sleep schedule, experts offer the following advice:
- Aim for 8 hours of rest in as lengthy blocks as possible.
- Stick to a consistent sleep schedule.
- Get most of your sleep at night when your body is naturally craving rest.
- Avoid napping too close to bedtime.
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Monophasic sleep is the conventional way of sleeping in a single block
The monophasic sleep pattern is thought to have become the dominant sleep pattern during the industrial era when artificial lighting became more common, enabling people to stay awake for longer. Before this, many people across different continents and cultures followed a biphasic sleep schedule, where they would sleep for a few hours after dusk, wake up for a couple of hours in the middle of the night, and then sleep for a second phase until morning.
Some researchers argue that the monophasic sleep pattern is not natural and that our current sleep patterns may come with disadvantages. For example, exposure to artificial light, especially at night, can decrease melatonin levels and negatively impact our sleep.
There is also evidence that humans used to naturally follow a biphasic sleep schedule. In one study, participants placed in a setting with less light than average naturally shifted to a biphasic sleep schedule.
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Biphasic sleep involves two sleep periods: a longer night sleep and a shorter nap
Biphasic sleep is a sleep pattern that involves two sleep periods in a 24-hour cycle. This typically consists of a longer period of sleep at night followed by a shorter nap during the day. This type of sleep pattern is also referred to as segmented or bimodal sleep.
Historically, biphasic sleep was the norm in pre-industrial societies. People would sleep for a few hours after dusk, wake up in the middle of the night for a couple of hours, and then go back to sleep until morning. The introduction of artificial lighting in the industrial era led to the shift towards monophasic sleep, where sleep occurs in a single block, typically at night.
Some people still adopt biphasic sleep in contemporary settings to maximise productivity and reduce the effects of sleep loss. It is also practised in certain cultures, such as the tradition of siestas in Spain and Italy.
There are different variations of biphasic sleep schedules. The Siesta Sleep Schedule involves a 60- to 90-minute nap during the day, followed by five to six hours of sleep at night. The Midday Nap Sleep Schedule involves a shorter 20- to 30-minute nap and six to seven hours of nighttime sleep. The First/Second Sleep Schedule is the original biphasic sleep schedule from the preindustrial era, where sleep is split into two segments during the night, with an hour or two of wakefulness in between.
While some people find biphasic sleep beneficial, there are potential downsides. One of the main concerns is sleep deprivation, as biphasic sleep may result in reduced overall sleep time. Additionally, maintaining a biphasic sleep schedule may not be feasible for those with strict work schedules or other commitments. Furthermore, napping during the day can disrupt nighttime sleep, particularly if it occurs too close to bedtime.
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Polyphasic sleep is when you sleep in multiple segments, three or more times per day
Polyphasic sleep is less common than monophasic and biphasic sleep, but it is the norm for many mammals and was common in pre-industrial societies. In the modern day, polyphasic sleep is often a necessity for people with irregular work schedules, such as shift workers, new parents, and students. It is also practised by those who want to maximise their waking hours, although there is no scientific evidence that this is beneficial.
There are several popular polyphasic sleep schedules, including the Dymaxion, Uberman, and Everyman schedules. The Dymaxion schedule involves four 30-minute naps every six hours, for a total of two hours of sleep per day. The Uberman schedule consists of a 20-minute nap every four hours, for a total of two to three hours of sleep per day. The Everyman schedule involves one three-hour block of sleep per night, with three 20-minute naps spread throughout the day, for a total of four hours of sleep per day.
There is no scientific evidence that polyphasic sleep schedules are advantageous to monophasic or biphasic sleep schedules. In fact, polyphasic sleep schedules that reduce your overall number of hours spent asleep can lead to the same health risks as other forms of sleep deprivation, including obstructive sleep apnea. It is recommended that adults get at least seven hours of sleep per night, and polyphasic sleep schedules rarely come close to this minimum.
Some people claim that polyphasic sleep schedules increase productivity, alertness, and the ability to learn and retain information. However, there is no credible evidence to support these claims. While polyphasic sleep may feel more productive, it is likely that this is simply because the sleeper has more time, rather than more energy, to get tasks done.
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Daytime napping is common in some countries and can lead to improved cognitive performance
Napping is a common practice in many countries and cultures around the world. In some places, such as Spain, Italy, and Mediterranean countries, the midday siesta is a time-honoured tradition. In these countries, people typically rest for a few hours in the afternoon, usually between 1 pm and 5 pm, to escape the hottest part of the day. Similarly, in Japan, the practice of inemuri, or "being present while asleep", is common, with people taking short power naps whenever they can during the day. China also has a culture of taking mid-day or afternoon naps, known as wu'shui, which are believed to improve concentration and creativity.
The benefits of daytime napping are well-documented. Napping can improve cognitive performance, boost energy, increase concentration, enhance memory, and improve mood. Studies have shown that a short daytime nap can have beneficial effects on alertness, executive function, and memory. Napping may also offer health benefits, with research suggesting that napping once or twice a week is associated with a lower risk of cardiovascular problems. Additionally, napping can help relieve stress and support the immune system, especially for those who get limited sleep at night.
The length and timing of naps can also impact their effectiveness. Early afternoon naps, before 1 pm, tend to have more beneficial effects on cognitive performance. Longer naps of around 30 minutes can be beneficial, but naps longer than 30 minutes may result in sleep inertia, causing grogginess and confusion upon waking. Therefore, it is important to find the right balance when it comes to nap duration.
Overall, daytime napping is a common practice in many countries and can offer a range of benefits, including improved cognitive performance and enhanced overall well-being.
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Frequently asked questions
While segmented sleep may have been common in pre-industrial times, breaking sleep into two or more chunks is generally considered unhealthy, impractical, and unsustainable in today's society. Our bodies rely on getting enough deep sleep for restoration, physical recovery, memory consolidation, and a boost to the immune system.
The amount of sleep we need varies throughout our lives. Newborns need 14-17 hours, infants need 12-15 hours, toddlers need 11-14 hours, preschoolers need 10-13 hours, school-aged children need 9-11 hours, teenagers need 8-10 hours, adults need 7-9 hours, and older adults need 7-8 hours.
It is a myth that you can train your body to need less than 7-9 hours of sleep. While some people might claim to feel fine with less sleep, they are likely just accustomed to the negative effects of reduced sleep.
Generally, experts recommend avoiding naps to ensure a better night's sleep. However, a tactical nap can help repay sleep debt if you've missed out on sleep in previous nights. A nap of around 20 minutes is a good length, giving the body ample time to recharge without descending into a deep sleep.
While getting 8 hours of sleep in a day is better than getting 5 hours, consecutive sleep is more beneficial. This is because you need deep sleep to gain muscle, and your body takes a while to start working.
