Evie Summers
Split sleep, also known as segmented sleep, biphasic sleep, or polyphasic sleep, is a sleep pattern where a person's daily sleep is divided into two or more separate periods. While most people today follow a monophasic sleep pattern, involving a single block of sleep, usually at night, segmented sleep was common in pre-industrial times. In recent years, there has been a growing interest in segmented sleep, with some people adopting it to increase productivity. However, there are concerns about potential health risks associated with this sleep pattern, and experts recommend consulting a doctor before making significant changes to one's sleep schedule. This paragraph will explore how split sleep works and its potential benefits and drawbacks in the context of the USA.
| Characteristics | Values |
|---|---|
| Name | Segmented sleep, Biphasic sleep, Polyphasic sleep |
| Description | Sleeping in two segments per day |
| History | Common in the pre-industrial era |
| Total Sleep Time | 7-8 hours in a 24-hour period |
| Benefits | Improved alertness and productivity, improved dream recall, may help with insomnia |
| Risks | Sleep deprivation, disruption of circadian rhythms, potential negative physical and mental health outcomes |
| Current Prevalence | Still found in Middle Eastern, Latin American, Mediterranean, and Japanese cultures |
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What You'll Learn
Segmented sleep may cause sleep deprivation
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 some people find that this type of sleep schedule works for them, there are concerns that it may lead to sleep deprivation.
The idea of segmented sleep is not new. In pre-industrial times, it was common for people to get up for a couple of hours in the middle of the night. However, with the advent of artificial light and the Industrial Revolution, people began forcing themselves to sleep through the night. Today, segmented sleep is making a comeback as people try to fit more into their busy schedules.
However, there are risks associated with segmented sleep. One concern is that it may reduce the overall number of hours of sleep a person gets, which can lead to sleep deprivation. Adults need at least 7 hours of sleep in a 24-hour period, and not getting enough sleep can have major consequences. Sleep deprivation has been linked to high blood pressure, depression, anxiety, heart disease, diabetes, and obesity.
Additionally, segmented sleep can disrupt circadian rhythms, the internal clock that controls processes in our bodies. Artificial light in the middle of the night, especially blue light from LED bulbs, can have a significant impact on these rhythms. A study published in 2017 found that university students who followed irregular, segmented sleep schedules had disruptions to their circadian rhythms equivalent to traveling west by two to three time zones. They also had lower grades compared to their peers who slept in a single block.
While segmented sleep may work for some people, it is not a sustainable or practical option for everyone. It is important to consider the potential risks and consult a doctor before making any significant changes to your sleep schedule.
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Biphasic sleep is common in some cultures
Biphasic sleep, also known as segmented sleep, is a sleep schedule that involves two sleep periods per day. This can mean sleeping longer at night and taking a nap during the day, or splitting nighttime sleep into two segments.
Biphasic sleep was the original sleep schedule, with people sleeping for a few hours in the evening, waking up around midnight for an hour or two, and then falling back asleep for their second sleep phase. This type of sleep schedule was common around the world, including in cultures located near the equator, and was practised before the industrial era. In fact, references to biphasic sleep have been found in letters, diaries, medical textbooks, philosophical writings, newspaper articles, plays, and ballads from the preindustrial era. For example, the poet William Baldwin's satirical book "Beware the Cat" (1561), considered by some to be the first novel, centres around a man who learns to understand the language of a group of supernatural cats, one of whom sleeps in two segments. The historian Livy may have also practised biphasic sleep, alluding to the method in his book "The History of Rome".
Today, biphasic sleep is still common in some cultures, such as in Spain and Italy, where people take a siesta or afternoon nap before heading back to work. In Greece, it is also common to take a short 20-minute nap in the middle of the day.
Some people intentionally adopt a biphasic sleep schedule to increase productivity, but for most people, this type of sleep schedule leads to sleep deprivation and associated negative physical and mental health outcomes. However, some people report that biphasic sleep schedules work well for them, and research has shown that short naps can be beneficial and associated with better cognitive function.
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Split sleep may improve productivity
Split sleep, also known as biphasic sleep, involves dividing sleep into two segments over a 24-hour period. While most people today follow a monophasic sleep schedule, sleeping for a single long block at night, there is evidence that biphasic sleep was the norm in pre-industrial times. In recent years, there has been a resurgence of interest in biphasic sleep, with some people adopting this sleep pattern in the hopes of improving their productivity.
The idea of split sleep may appeal to those seeking to optimise their productivity by creating more time for tasks and activities during the day. By taking a nap during the day, individuals can free up time that would otherwise be spent sleeping at night. This flexibility can be advantageous for those with busy schedules, allowing them to juggle work, family, and other responsibilities more efficiently.
Additionally, biphasic sleep may improve alertness and cognitive function. Research suggests that afternoon naps can enhance alertness and thinking, which can lead to improved productivity. A well-timed nap can provide a boost of energy and focus, enabling individuals to accomplish more throughout the day.
However, it is important to consider the potential drawbacks of split sleep. Some studies indicate that segmented sleep can lead to sleep deprivation, especially if it reduces the total number of hours of sleep. Sleep deprivation has been linked to various negative physical and mental health outcomes, including high blood pressure, depression, anxiety, heart disease, diabetes, and obesity.
Furthermore, our bodies rely on deep sleep for restoration, physical recovery, memory consolidation, and bolstering the immune system. When sleep is fragmented into multiple segments, it may disrupt the architecture of sleep, hindering the body's ability to attain sufficient deep sleep. This disruption can have detrimental effects on overall health and well-being.
While split sleep may work for some individuals, it is essential to carefully consider one's lifestyle and needs before adopting this sleep pattern. Paying attention to how you feel and watching out for warning signs of sleep deprivation are crucial. Consulting with a healthcare professional before making significant changes to your sleep schedule is always advisable.
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It can be natural for some people
There is historical evidence that humans used to naturally follow a biphasic sleep schedule. In the pre-industrial era, it was normal to get up for a couple of hours in the middle of the night. This practice was common even in cultures near the equator, where residents' circadian rhythms are not affected by changing seasons. In some cultures, segmented sleep still exists in some form. For example, in Spain or Italy, people retire to their homes for an afternoon nap before heading back to work. Afternoon siestas are also still practiced among many people in Mediterranean and South American countries. In Muslim cultures, some people segment sleep with a long nighttime awakening or a long afternoon nap to practice daily prayer rituals.
Some people report that biphasic sleep schedules work well for them. Taking naps and splitting their sleeping schedule over the day helps them feel more alert and get more done. Biphasic sleep can also enable flexible scheduling, as it creates more time for certain tasks and activities during the day. Research also suggests that biphasic sleep may improve dream recall, which can give us greater access to our subconscious minds.
However, it's important to note that there are mixed views on whether segmented sleep is safe or healthy. Some experts argue that breaking up sleep into multiple chunks isn't healthy or practical in today's society, as our bodies rely on deep sleep every night for restoration, physical recovery, memory consolidation, and bolstering the immune system. Additionally, following a segmented sleep schedule can lead to sleep deprivation, which can have negative physical and mental health outcomes. A 2017 study found that university students who followed irregular, segmented sleep schedules had disruptions to their circadian rhythms and lower grades compared to their peers who slept in a steady single block. Therefore, it's recommended to pay attention to how you're feeling and watch out for signals that a segmented sleep schedule is not working for you.
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Potential benefits and drawbacks
Split sleep, also known as biphasic sleep, polyphasic sleep, or segmented sleep, has been a common practice in various cultures and historical periods, including the pre-industrial era. While it may offer some benefits, there are also potential drawbacks to consider.
Benefits
Split sleep can provide flexibility and allow individuals to juggle work, family, and other responsibilities. It may be particularly useful for shift workers, students, and new parents who may not be able to get a solid eight hours of sleep at night. Additionally, split sleep can improve energy levels, alertness, cognitive function, and productivity. Research suggests that biphasic sleep can boost learning, creative problem-solving, logical reasoning, memory formation, and recall. It can also improve mood, reduce stress, and enable flexible scheduling.
Drawbacks
However, there are potential health risks associated with split sleep. Our bodies rely on deep sleep for restoration, physical recovery, memory consolidation, and strengthening the immune system. Split sleep may not provide enough deep sleep, leading to potential sleep deprivation and negative physical and mental health outcomes. It can disrupt circadian rhythms, and individuals may not get the recommended seven to eight hours of sleep within a 24-hour period. Additionally, there is a lack of research on the long-term effects of split sleep, and it may not be practical or sustainable in today's society.
While some individuals may find split sleep beneficial, it is essential to prioritize getting sufficient sleep and be mindful of any warning signs that an alternative sleep schedule is not working for you.
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Frequently asked questions
Split sleep, also known as segmented sleep or biphasic sleep, is when a person divides their sleep into two or more segments over a 24-hour period. This could mean splitting nighttime sleep into two portions with a period of being awake in between, or sleeping for a shorter period at night and taking a long daytime nap.
Split sleep was the norm in pre-industrial times, even in cultures near the equator. However, with the advent of electricity and the modern workday, most people in the USA and other Western countries now follow a monophasic sleep schedule, sleeping in one long block during the night.
Some people find that split sleep works well for them, helping them feel more alert and improving dream recall. It can also provide flexibility for those with busy schedules. In some cultures, split sleep is still common, such as in Spain, Italy, and Greece, where people take afternoon siestas.
There is limited research on the effects of split sleep, but some experts warn that it may not be healthy, practical, or sustainable in today's society. It may lead to sleep deprivation and associated negative physical and mental health outcomes. A 2017 study found that university students with irregular, segmented sleep schedules had disruptions to their circadian rhythms and lower grades compared to those with consistent monophasic sleep.
