Gina Johnson
Getting a good night's sleep is essential for our health and well-being, but what constitutes good sleep? Is it better to sleep continuously through the night, or is it beneficial to break up our sleep into segments? Segmented sleep, also known as biphasic or polyphasic sleep, is when sleep is split into two or more periods with wakeful periods in between. While this was a common practice in ancient civilizations and pre-industrial times, the modern world has largely adopted the monophasic sleep pattern of sleeping in a single block of time overnight. The notion of needing 7-8 hours of continuous sleep each night has been dubbed a 'myth' by some, who argue that humans can be opportunistic sleepers and that waking up during the sleep cycle is normal. However, others caution against segmented sleep, citing potential risks of sleep deprivation and negative impacts on circadian rhythms. So, is continuous sleep truly superior, or can segmented sleep offer benefits as well?
| Characteristics | Values |
|---|---|
| Recommended by the Sleep Foundation | No |
| Circadian rhythm | Circadian low phase is when the body temperature and metabolic rate are at their lowest, usually late at night |
| Sleep cycles | Sleep period is made up of 90-minute cycles |
| Sleep deprivation | Segmented sleep may lead to sleep deprivation |
| Health risks | Sleep deprivation can lead to high blood pressure, depression, anxiety, heart disease, diabetes, and obesity |
| Academic performance | Students with irregular segmented sleep schedules had lower grades than those with a steady single block of sleep |
| Historical sleep patterns | In pre-industrial times, it was normal to get up for a few hours in the middle of the night |
| Minimum sleep | Adults need at least 7 hours of sleep in a 24-hour period |
| Sleep restriction | Sleep-restricted adults exposed to 4 hours of TIB per day performed better with 2-hour naps every 12 hours compared to continuous sleep |
Explore related products
What You'll Learn
Segmented sleep may lead to 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 this may have worked for our ancestors, following a split sleep schedule in today's society is not considered healthy or practical. Our bodies rely on deep sleep for restoration, physical recovery, memory consolidation, and bolstering the immune system.
Deep sleep, which is essential for providing our bodies with a proper reset, occurs during the third stage of the four stages of sleep we cycle through while slumbering. However, when following a segmented sleep schedule, it becomes challenging to attain sufficient deep sleep. This disruption to the sleep architecture can lead to sleep deprivation.
A study published in 2017 in the journal Scientific Reports analyzed the sleep habits and academic performance of 61 university students. The researchers found that those who followed irregular, segmented sleep schedules experienced disruptions to their circadian rhythms, similar to traveling west by two to three time zones. Consequently, they achieved lower grades compared to their peers who enjoyed a steady single block of sleep, even when both groups slept for the same total duration.
Additionally, segmented sleep schedules tend to reduce the overall number of hours of sleep, further contributing to sleep deprivation. Adults require at least seven hours of sleep within a 24-hour period. Insufficient sleep can have major consequences, increasing the risk of serious health issues such as high blood pressure, heart disease, diabetes, obesity, and depression.
While segmented sleep may work for some individuals, it is essential to be mindful of the potential risks associated with sleep deprivation. Sticking to a consistent sleep schedule, whether it be segmented or continuous, is crucial to maintaining healthy sleep habits and minimizing disruptions to our internal circadian rhythms.
Sleep Better Tonight: Simple Steps for Quality Rest
You may want to see also
Explore related products
Continuous sleep is a modern lifestyle choice
Continuous sleep, or monophasic sleep, is the conventional way of sleeping in a single block of time overnight. The idea that we need eight hours of continuous sleep every night is a modern lifestyle choice. This notion of continuous sleep has been influenced by our modern 24-hour lifestyle and the demands of industrialization, which require people to be continuously awake during the day to meet the needs of the "sleepless industrial machine."
Before the industrial revolution, segmented sleep, or biphasic sleep, was common. People would sleep for a few hours, wake up for a couple of hours in the middle of the night, and then go back to sleep until morning. This type of sleep pattern has roots dating back to ancient civilizations and was prevalent through the early 19th century.
The belief in the necessity of eight hours of continuous sleep may be a cultural imposition that satisfies our modern lifestyle. However, it can create anxiety and insomnia for people who experience normal awakenings during the night. International sleep researchers have found that humans can sleep on very different schedules, and participants in studies have survived easily on a variety of sleep schedules, despite their impracticality in our 24-hour world.
Segmented sleep can reduce the overall number of hours of sleep and may lead to sleep deprivation if not properly managed. It is important to ensure that you are getting close to eight hours of sleep in a 24-hour period when following a segmented sleep schedule. While there are mixed views on the safety of segmented sleep, it is recommended to consult a doctor before trying it to make a plan that works for your specific needs and health considerations.
The Mystery of Sleeping Patterns in Killer Whales
You may want to see also
Explore related products
The best quality sleep occurs during the circadian low phase
The idea that we need eight hours of continuous sleep each night is a myth. In fact, humans can be opportunistic sleepers, grabbing sleep when we can. The best quality sleep occurs during our circadian low phase – when body temperature and metabolic rate are at their lowest. For most people, this occurs late at night.
Our bodies follow a 24-hour cycle or circadian rhythm, influencing when we feel alert, sleepy, and even hungry. The timing of sleep is important, and when we try to sleep during the daytime, our bodies fight against the cues to stay awake, and deep sleep may be harder to attain. This is why segmented sleep, or biphasic/polyphasic sleep, may lead to sleep deprivation.
Segmented sleep is when you break up your sleep into two or more shifts, with periods of being awake in between. While it may be a natural sleep pattern, it is not always practical in our 24-hour world. A study found that students who followed irregular, segmented sleep schedules had disruptions to their circadian rhythms and lower grades, despite sleeping the same number of hours as their peers.
However, segmented sleep may be unavoidable due to work, home life, or other responsibilities. If you must follow a segmented sleep schedule, ensure you get close to eight hours of sleep in a 24-hour period. A typical segmented sleep schedule might consist of a nighttime block of around five hours and a two- or three-hour nap during the day.
Ultimately, humans can sleep on very different schedules, and there is no one-size-fits-all approach to sleep. While continuous sleep may be ideal for some, others may prefer segmented sleep, and that is okay as long as it is working for you and your lifestyle.
Sleep for Doctors: A Necessary Luxury?
You may want to see also
Explore related products
Humans can sleep on very different schedules
Humans can indeed sleep on very different schedules, and there is growing evidence that segmented sleep may be a more natural rhythm for some people. 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. It might look like sleeping for four or five hours at night and then taking a two- or three-hour nap during the day.
The idea that humans need eight hours of continuous sleep each night is a relatively recent cultural imposition. In pre-industrial times, segmented sleep was common, with people often retiring to bed earlier and enjoying a longer rest period that included two shorter sleeps interrupted by a bout of wakefulness. This is evident in historical accounts from medical texts to court records and diaries, and even in African and South American tribes, with common references to "first" and "second" sleep.
International sleep researchers have trialled a number of different sleep schedules, such as sleeping for 20 minutes every hour, one hour of sleep every three hours, or ten hours of sleep every 28 hours. Participants survive easily on all these schedules despite their impracticality in our 24-hour world.
However, it is important to note that segmented sleep schedules tend to reduce your overall number of hours of sleep, which can lead to sleep deprivation and associated health risks. Additionally, trying to sleep during the daytime goes against your body's natural circadian rhythm, making deep sleep harder to attain. While segmented sleep may work for some individuals, it is not sustainable or healthy for everyone.
Sleep Theories: Understanding the Science of Sleep
You may want to see also
Explore related products
$11.74
Split sleep is associated with better working memory
The idea that eight hours of continuous sleep is necessary for good health is a myth. Humans can sleep on very different schedules with little difference in their wakeful competence. Segmented sleep, or biphasic sleep, is when you break up your sleep into two or more shifts with periods of being awake in between. While segmented sleep may lead to sleep deprivation, there is evidence that splitting sleep can have benefits for working memory.
A study on chronically sleep-deprived adolescents found that picture recognition scores were significantly higher for the split sleep group. The split sleep group slept for five hours at night and took a 1.5-hour nap in the early afternoon, while the control group slept continuously for 6.5 hours. The study also found that memory in the factual knowledge task for species learned in the afternoon was significantly better in the split sleep group, while morning learning was not significantly different between the two groups.
Another study found that a 2-hour nap opportunity after a lecture was associated with better test performance in adolescents compared to those who attended regular classes. A third study found a similar advantage when weekly lessons were followed by naps of longer than 30 minutes. These findings suggest that splitting sleep between nocturnal sleep and a daytime nap may be beneficial for memory.
However, it is important to note that prior research on the memory benefits of napping has only examined napping as a supplement to a full night of sleep. As such, the benefits of napping may be due to the total amount of sleep obtained rather than the nap itself. More research is needed to determine whether naps can benefit learning and memory when total sleep duration is held constant.
Membrane Installation Behind Sleeper Walls: Is It Necessary?
You may want to see also
Frequently asked questions
There are mixed views on whether continuous sleep is better. While some sources say that it is a myth that one needs 8 hours of continuous sleep each night, others say that segmented sleep may lead to sleep deprivation and negatively impact your health.
Segmented sleep is when you break up your sleep into two or more shifts with periods of being awake in between.
Some studies have shown that segmented sleep is associated with better working memory and executive function, better speed of processing, lower levels of subjective sleepiness, and a more positive mood.
Some experts say that segmented sleep schedules tend to reduce your overall number of hours of sleep, which can lead to sleep deprivation and put you at risk of high blood pressure, depression, anxiety, heart disease, diabetes, and obesity.
To improve the quality of your continuous sleep, you can follow sleep hygiene strategies such as using blackout curtains to block out sunlight and wearing earplugs to drown out noise. Try to avoid napping after 7 pm, as this can disrupt your sleep drive.
