Colin Snow
Segmented sleep, also known as biphasic or polyphasic sleep, is a sleep pattern where a person's sleep is split into two or more shifts or segments. This means that a person might sleep for a few hours at night, wake up for a couple of hours, and then sleep for several more hours. This was a common sleep pattern in the pre-industrial era, but it has recently gained popularity as a way to increase productivity and efficiency in today's fast-paced world. While some people find that segmented sleep works well for them, there are mixed views on its health effects, and limited research on how it impacts overall health.
Does split sleep work?
| Characteristics | Values |
|---|---|
| Common name | Segmented sleep |
| Other names | Biphasic sleep, polyphasic sleep, siesta sleep |
| Description | Sleeping in two or more segments with periods of being awake in between |
| Historical evidence | Used to be the norm in pre-industrial times |
| Current evidence | Common in some cultures, e.g. Spain, Italy, and Greece |
| Benefits | More flexible, may improve dream recall, may help with insomnia, may make people feel more alert and productive |
| Risks | Potential health risks, may not get enough deep sleep, may negatively impact circadian rhythms |
| Recommendations | Consult a doctor before trying it |
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What You'll Learn
- Split sleep, or segmented sleep, is an alternative to the standard monophasic sleep schedule
- Segmented sleep involves splitting sleep into two or more shifts
- There are mixed views on the health impact of segmented sleep
- Segmented sleep was common in pre-industrial times
- Research suggests that split sleep may have benefits for adolescents
Split sleep, or segmented sleep, is an alternative to the standard monophasic sleep schedule
Also known as biphasic sleep, this sleep pattern was common in pre-industrial times, with people often waking up for an hour or two around midnight. While it is less common today, some people still find that biphasic sleep comes naturally to them and offers various benefits. These include increased flexibility, improved dream recall, and enhanced cognitive performance, including better working memory and executive function. Research has also shown that split sleep can lead to fewer vigilance lapses and a more positive mood, even with less total sleep time compared to continuous sleep.
However, there are mixed views on the health impacts of segmented sleep. Some experts argue that it does not allow for sufficient deep sleep, which is essential for restoration, physical recovery, memory consolidation, and immune system support. There are also concerns about the impact of artificial light during the night on our circadian rhythms. As a result, it is recommended to consult a doctor before adopting a segmented sleep schedule to ensure it aligns with your health needs.
Ultimately, the decision to adopt a split sleep schedule should consider individual preferences and lifestyles. While it may work well for some, particularly those with unconventional work or family schedules, it may not suit everyone. It is important to pay attention to how you feel and watch for any warning signs that this alternative sleep schedule is negatively affecting your well-being.
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Segmented sleep involves splitting sleep into two or more shifts
Segmented sleep, also known as biphasic or polyphasic sleep, involves splitting sleep into two or more shifts. This means that a person sleeps for two segments per day, usually during the nighttime hours and taking a midday nap. This type of sleep schedule was common in pre-industrial times when people would go to bed around 9 or 10 pm, wake up for an hour or two around midnight, and then have their second sleep after that. While this type of sleep schedule may have worked for our ancestors, some argue that it is not healthy, practical, or sustainable in today's society.
There are mixed views on whether segmented sleep is safe or effective. Some people report that biphasic sleep schedules work for them, helping them feel more alert and improving dream recall. Research has also shown that adolescents with a split sleep schedule were less impaired in vigilance, working memory, and executive function compared to those with continuous night sleep. However, the same research also showed that they exhibited a greater increase in blood glucose during a glucose tolerance test.
Since there hasn't been extensive research on the effects of segmented sleep, some experts recommend avoiding it unless there is a specific reason to adopt this sleep pattern. For instance, shift workers, new parents, or students studying for exams may find that a segmented sleep schedule suits their lifestyle better.
If you want to try segmented sleep, it is recommended to talk to your doctor first and pay attention to how you're feeling. This way, you can make an informed decision about whether segmented sleep is right for you and ensure that it does not harm your health.
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There are mixed views on the health impact of segmented sleep
On the one hand, segmented sleep, also known as biphasic or polyphasic sleep, offers flexibility and can help individuals manage unusual work schedules, family responsibilities, and other commitments. It may even improve dream recall and provide cognitive benefits, such as enhanced working memory, executive function, processing speed, and mood. Research suggests that adolescents with a split sleep schedule (night sleep plus an afternoon nap) exhibited better vigilance, working memory, and mood compared to those with continuous night sleep. Additionally, segmented sleep was once common in pre-industrial times, and some cultures still practice it, such as siesta time in Spain or Italy.
However, critics argue that segmented sleep may not provide the deep sleep necessary for restoration, physical recovery, memory consolidation, and immune system support. Colleen Carney, PhD, an associate professor and director of the Sleep and Depression Laboratory at Toronto Metropolitan University, claims that sleeping multiple times during the day interferes with achieving sufficient deep sleep. Furthermore, a 2019 study found that adolescents with a split sleep schedule showed a greater increase in blood glucose during a glucose tolerance test, indicating potential metabolic consequences.
Before adopting a segmented sleep schedule, it is essential to consider individual needs and preferences. While some people may find it beneficial, others may prefer monophasic sleep, which involves a single segment of sleep during the night. Consulting with a healthcare professional can help individuals make informed decisions about their sleep patterns and ensure that any changes align with their overall health and well-being.
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Segmented sleep was common in pre-industrial times
Segmented sleep, or biphasic sleep, refers to breaking up one's sleep into two or more shifts with periods of being awake in between. This sleep pattern has been gaining popularity in today's fast-paced world, with proponents arguing that it may be better suited to some individuals' lifestyles and natural rhythms.
Indeed, segmented sleep was a common practice in pre-industrial times, before the advent of electricity. In these earlier times, it was considered natural to wake up for a couple of hours in the middle of the night. This pattern of sleep was observed in various cultures and societies, including preindustrial Europe and African and South American tribes.
Historian A. Roger Ekirch, in his book "At Day's Close: Night in Times Past," provides a detailed account of segmented sleep in pre-industrial Europe. According to Ekirch, households retired a couple of hours after dusk, woke up for one to two hours in the middle of the night, and then had a second sleep until dawn. This bi-modal sleep pattern was influenced by the availability of natural light and the existence of tasks to be completed, rather than adhering to a fixed bedtime.
The practice of segmented sleep in pre-industrial times is also supported by various historical records, including medical texts, court records, diaries, and literature. For example, Charles Dickens' "Barnaby Rudge" (1840) makes reference to the character's "first sleep," indicating that segmented sleep was a recognizable concept at the time. Additionally, anthropologist Thomas Wehr's laboratory experiment in the early 1990s demonstrated how a group of people exposed to prolonged darkness eventually adopted a distinct two-phase sleep pattern.
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Research suggests that split sleep may have benefits for adolescents
Split sleep, also known as segmented sleep or biphasic sleep, is a sleep pattern where a person sleeps in two or more segments per day. This may involve sleeping during the nighttime and taking a midday nap, or splitting nighttime sleep into two segments with a waking hour around midnight.
While split sleep may provide some benefits for adolescents, there are mixed views on the overall health impacts of segmented sleeping. Some experts argue that it is not healthy, practical, or sustainable in today's society, as our bodies rely on deep sleep for various restorative functions. Additionally, there is limited research on the long-term effects of segmented sleep, and it may disrupt circadian rhythms due to artificial light exposure during the night.
Before adopting a split sleep schedule, it is recommended to consult a doctor to ensure it aligns with your health needs and lifestyle. While it may work for some individuals, it is not a suitable option for everyone.
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Frequently asked questions
Split sleep, also known as segmented sleep or biphasic sleep, is when you break up your sleep into two or more shifts with periods of being awake in between.
Some people report that split sleep schedules work for them, making them feel more alert and productive. Research suggests that split sleep may improve dream recall and help people cope with insomnia. A study on sleep-restricted adolescents found that the split sleep group had better working memory and executive function, faster processing speed, lower levels of subjective sleepiness, and a more positive mood.
There are mixed views on whether split sleep is safe due to a lack of research on its effects on health. Artificial light in the middle of the night could impact your circadian rhythms, and our bodies rely on deep sleep every night for restoration, physical recovery, memory consolidation, and bolstering the immune system.
If you want to try split sleep, it is recommended to first talk to your doctor so you can make a plan that works for you without harming your health. You can start by taking a 20-minute nap during the early afternoon to ease into the biphasic sleep schedule.
