Evie Summers
Segmented sleep, or sleeping in shifts, is a concept that has gained popularity in today's fast-paced world. It involves breaking up sleep into two or more parts, with periods of wakefulness in between. While some people find this sleep pattern productive and energizing, others argue that it may not be suitable for everyone and could have unknown long-term effects on health. The preference for segmented sleep may also depend on factors such as room size, bed size, and personal comfort. This sleep pattern is not new, as pre-industrial societies also practiced a form of segmented sleep due to the absence of artificial lighting at night.
| Characteristics | Values |
|---|---|
| Sleep Type | Segmented sleep |
| Sleep Pattern | Two or more shifts |
| Historical Context | Pre-industrial times |
| Time Spent Awake | Few hours |
| Activities During Awake Period | Praying, smoking, having sex, visiting neighbours, creative work, reading, meditation |
| Health Impact | No known health problems, but limited research |
| Circadian Rhythm Impact | Artificial light during awake periods can disrupt internal clock |
| Performance Impact | No improvement in performance with less sleep |
| Recommended Sleep Duration | 7-8 hours |
| Factors Influencing Sleep Quality | Bed size, mattress, bed frame, room size, personal preference |
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What You'll Learn
Segmented sleep is not a new concept
A study by the National Institute of Mental Health found that when exposed to 10 hours of light per day (similar to a winter's day), participants slept in two segments with a few hours of wakefulness in between. Some people in today's society follow a similar split schedule, using the middle-of-the-night awake period for creative activities, thinking, reading, meditating, or working.
While segmented sleep may work for some individuals, it can be challenging to maintain this sleep pattern while balancing family and work commitments. Additionally, there is limited research on the long-term health effects of segmented sleep. Clete Kushida, MD, PhD, the medical director of the Stanford Sleep Medicine Center, recommends avoiding segmented sleep unless there is a specific reason that necessitates sleeping in shifts.
It is important to consider the potential impact of artificial light on your circadian rhythms if you choose to try segmented sleeping. Sleep researcher Mary Carskadon suggests keeping the light dim at night and avoiding blue light, such as LED bulbs, as they can significantly affect your internal body clock.
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Sleep is a complicated process, not fully understood
Sleep is a highly complicated process, and we are far from fully understanding its function. While some people can sleep anywhere, achieving quality sleep involves a number of factors, including the bed and mattress. A good mattress is essential for a comfortable sleep, with the right measurements offering maximum comfort.
The size of the bed is also a significant factor. While a big bed might be aesthetically pleasing in a large room, a small bed might be a better fit for a small room. Personal preference plays a role here, with some people finding twin-size beds too snug, while others deem them perfect for a good night's sleep.
The concept of segmented sleep, or sleeping in two periods, has gained attention. While some people naturally sleep this way and find it productive, there is limited research on its long-term health effects. Artificial light during the middle-of-the-night awake period can disrupt circadian rhythms, so dim lighting is recommended.
The amount of sleep also matters. While getting some sleep is generally better than none, cognitive functions can still be impaired with only a few hours of sleep. To perform at your best, it is advisable to get as much sleep as possible.
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A few hours of sleep is better than none
Sleep is a highly complex process, and the effects of sleep deprivation are not yet fully understood. However, some studies indicate that a few hours of sleep are better than none. While you may still experience cognitive impairments, you are likely to feel less sleepy after 4 hours of sleep compared to no sleep at all.
Segmented sleep, or sleeping in two periods with a few hours of wakefulness in between, is a natural sleep pattern for some people and may even be hardwired into our biology. In pre-industrial times, it was common for people to sleep in segments, often with a period of socialising in between. Today, some people use this awake period for creative activities, finding it a productive way to live.
However, segmented sleep may not be suitable for everyone. It can be challenging to maintain with family and work commitments, and there is limited research on its long-term health effects. Additionally, artificial light during the night-time awake period can disrupt your circadian rhythms, so it is important to keep lighting dim and avoid blue light from LED bulbs.
Overall, while a few hours of sleep can provide some benefits compared to no sleep, it is important to prioritise getting sufficient sleep. Your brain typically needs at least 6-7 hours of sleep to function optimally throughout the day.
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REM sleep increases 4-6 hours after falling asleep
Sleep is an essential process that allows the body to rest, repair, and restore itself. It is divided into two main categories: rapid-eye movement (REM) sleep and non-REM (NREM) sleep. NREM sleep can be further divided into three stages of increasing depth, with the deepest stage accounting for about 25% of total sleep time in adults.
REM sleep, the focus of this discussion, typically occurs after the first NREM cycle, which is mostly deep sleep. During REM sleep, the eyes move rapidly, the muscles in the arms and legs become temporarily paralysed, and the brain exhibits increased activity. Dreaming occurs mostly during this stage of sleep.
The first REM episode is usually brief, lasting just a few minutes. However, as the night progresses and subsequent sleep cycles occur, the duration of REM sleep lengthens. Typically, 4-6 hours after falling asleep, the amount of REM sleep increases, and towards the end of the night, individuals may spend up to half an hour in this stage.
The increase in REM sleep duration 4-6 hours after falling asleep aligns with the progression of the sleep cycle. Each sleep cycle consists of various stages, starting with NREM sleep and progressing to deeper stages before entering REM sleep. The first few cycles tend to have shorter REM episodes, while the latter cycles, occurring later in the night, have longer REM periods.
While the specific benefits of REM sleep increasing 4-6 hours after falling asleep are not explicitly mentioned, it is known that REM sleep plays a crucial role in brain health and function. It aids in memory consolidation, problem-solving abilities, mood regulation, and the development of the central nervous system.
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Artificial light at night impacts your internal clock
Light plays a central role in regulating our circadian rhythm, or our internal biological clock, which signals when to be alert and when to rest. Circadian rhythm is largely influenced by photoreceptors in the eye that are more sensitive to blue wavelengths of light. The human body has evolved to follow the daily patterns of sunlight and darkness, but artificial light has disrupted this cycle, especially during the night.
Artificial light at night can negatively impact human health and increase the risk of obesity, depression, sleep disorders, and diabetes. It can also cause a person's circadian rhythm to be misaligned with the day-night schedule, throwing their sleep out of balance and inducing other concerning health impacts, including worsened metabolism, weight gain, and cardiovascular problems. Research has shown that brighter residential nighttime lighting is associated with reduced sleep times, dissatisfaction with sleep quality, excessive sleepiness, and impaired daytime functioning.
The availability of artificial light has substantially changed the light environment, especially during the evening and night hours. This may increase the risk of developing circadian rhythm sleep-wake disorders (CRSWD), which are caused by a misalignment of endogenous circadian rhythms and external light-dark cycles. While the exact relationship between artificial light and CRSWD is yet to be established, nocturnal light has been proven to alter human circadian rhythms and sleep.
To maintain a healthy circadian cycle, it is important to experience outdoor lighting during the day and minimize the amount of light entering the eyes at night. The best practice for nighttime lighting is to minimize exposure to light, especially blue light, which has been linked to an increased risk of sleep disorders and other health issues.
Additionally, the SCN or the suprachiasmatic nuclei, which is the circadian pacemaker in the hypothalamus, adjusts its circadian phase according to the input of ambient light levels and its spectral composition. It communicates this information to the rest of the body, influencing consolidated periods of wakefulness and sleep.
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Frequently asked questions
Segmented sleep, or sleeping in small bits, is not a new idea. In pre-industrial times, it was common to get up for a couple of hours in the middle of the night. However, there has not been much research on the effects of segmented sleep on health. While some people feel rested and have extra energy with this sleep pattern, it can be hard to maintain with a full-time job and family.
Some people use the middle-of-the-night awake period as a creative time to think, read, meditate, or work.
Artificial light in the middle of the night can impact your internal clock, so it is recommended to keep the light dim at night and avoid blue light from LED bulbs.
Studies indicate that you will feel less sleepy when you sleep for 4 hours compared to not sleeping at all, but your cognitive functions will be impaired in both cases.
