Colin Snow
Segmented sleep, also known as biphasic or polyphasic sleep, is when a person breaks up their sleep into two or more shifts with periods of being awake in between. This sleep pattern has roots dating back to ancient civilizations and was common through the early 19th century. In pre-industrial times, it was normal to get up for a couple of hours in the middle of the night. People spent this time praying, smoking, having sex, or visiting their neighbours. Research has shown that humans may be hardwired to sleep in two periods. However, there is no evidence that segmented sleep is linked to any physiological benefits, and it may reduce the overall number of hours of sleep, leading to sleep deprivation. While some people find that biphasic sleep works great for them, others feel better on a monophasic sleep schedule, where sleep is attained in one block of time, typically at night.
| Characteristics | Values |
|---|---|
| Segmented sleep | Refers to sleeping in two or more shifts with periods of being awake in between. |
| Biphasic sleep | Sleeping in two phases. |
| Monophasic sleep | Sleeping in one block of time, typically at night. |
| Polyphasic sleep | Sleeping more than twice per day. |
| Benefits of segmented sleep | People who follow this sleep pattern report having extra energy and feeling calm. |
| Risks of segmented sleep | Segmented sleep may reduce the overall number of hours of sleep, which can lead to sleep deprivation and health risks. |
| Who can benefit from segmented sleep | Shift workers, new parents, students. |
| Tips for segmented sleep | Make sure to get close to eight hours of sleep in a 24-hour period. |
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What You'll Learn
Segmented sleep may be our natural sleep pattern
Segmented sleep, also known as biphasic or polyphasic sleep, is a sleep pattern that involves breaking up sleep into two or more shifts with periods of wakefulness in between. While it is considered unhealthy by many today, there is evidence that segmented sleep was the natural sleep pattern of our ancestors until the late 19th century.
In pre-industrial times, it was common for people to sleep in two segments, with a period of wakefulness in between. This pattern is known as biphasic sleep. People would typically go to bed soon after dusk, wake up a few hours later, and then sleep again until morning. This sleep pattern has been referred to as "dorveille" by French doctors in the 16th century, who recommended it as an ideal time for conception.
There are several written accounts of segmented sleep throughout history, including in Homer's Odyssey, and it was practiced across different cultures. Research has also shown that this sleep pattern can be found in various animals, including birds, insects, and mammals.
Some people today still find that segmented sleep fits their natural sleep patterns and can feel well-rested with this approach. It can help individuals get more done during the day without compromising restfulness and may even improve wakefulness, alertness, and cognitive function. However, it is important to note that individual sleep needs vary, and while some may thrive on segmented sleep, others may find that it negatively impacts their alertness and well-being.
If you are considering segmented sleep, it is recommended to consult a doctor and assess your sleep hygiene and patterns to ensure you are making a healthy choice.
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Polyphasic sleep is not proven to be better than monophasic sleep
Polyphasic sleep, or segmented sleep, is a sleep pattern that involves sleeping more than twice a day, with several periods of being awake in between. This type of sleep pattern has been observed in various cultures and historical periods, including pre-industrial times and ancient civilizations. While some people claim that polyphasic sleep provides benefits such as increased productivity and alertness, there is limited scientific evidence to support these claims.
Research does not demonstrate that polyphasic sleep schedules are superior to monophasic sleep, which is the most common sleep pattern where individuals sleep once per day, typically at night. Monophasic sleep became prevalent during the industrial era when artificial lighting allowed people to stay awake past sunset. While some people naturally follow a biphasic sleep schedule, which involves sleeping in two phases, there is no conclusive evidence that polyphasic sleep with multiple sleep phases is more beneficial.
Polyphasic sleep schedules that severely restrict sleep can lead to health risks associated with sleep deprivation. These risks include high blood pressure, depression, anxiety, heart disease, diabetes, and obesity. Additionally, polyphasic sleep can disrupt the body's natural sleep-wake cycle, negatively impacting overall health. While it may be tempting to manipulate sleep times to gain more waking hours, it is important to prioritize healthy sleep practices that meet individual needs while respecting the limitations of human biology.
Although polyphasic sleep may be a necessary choice for specific individuals, such as shift workers or those with irregular schedules, it is not proven to be a healthier or more advantageous option than monophasic sleep. The potential benefits of polyphasic sleep are still being studied, and there is a lack of credible evidence to support the anecdotal reports of improved productivity and alertness. Therefore, it is generally recommended to prioritize maintaining a consistent and adequate sleep schedule, whether it be monophasic or biphasic, to ensure overall health and well-being.
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Biphasic sleep is a natural sleep pattern for some
Biphasic sleep involves sleeping in two segments per day, with a longer night-time sleep and a shorter daytime nap. Some people find that biphasic sleep comes naturally to them and offers various benefits.
Biphasic sleep was the dominant sleep pattern in pre-industrial times, before the widespread availability of artificial lighting. Historian Roger Ekirch found evidence of this sleep pattern in locations as diverse as Africa, South and Southeast Asia, Australia, South America, the Middle East, and Europe. In Geoffrey Chaucer's The Canterbury Tales, written between 1387 and 1400, characters are presented as storytelling contest participants during their awake period between two sleeps.
In the modern day, some people still adopt biphasic sleep to increase productivity and reduce the effects of lost sleep. Those who naturally follow a biphasic sleep schedule may do so to fit their individual needs and preferences. For example, people who work irregular shifts may find that a biphasic sleep schedule suits their work schedule better than a monophasic one.
However, it is important to note that there is mixed research on the health benefits or detriments of biphasic sleep. While some people report feeling more alert and productive with this sleep pattern, there is limited evidence to support these claims. Additionally, disrupting your natural sleep-wake cycle by adopting a biphasic sleep schedule can negatively impact your health in multiple ways. Therefore, it is recommended to consult a doctor before making any radical changes to your sleep schedule.
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Daytime naps enhance memory encoding and consolidation
Sleep is essential for our overall well-being, and there are various sleep patterns that individuals can follow, such as monophasic, biphasic, and polyphasic sleep schedules. While some people prefer to obtain all their sleep in one block, typically at night, others opt for segmented sleep or polyphasic sleep, which involves multiple sleep periods throughout the day.
Daytime naps have been a subject of interest in understanding their impact on memory. Research has shown that daytime naps can indeed enhance memory encoding and consolidation, offering benefits similar to nocturnal sleep. This effect is particularly pronounced in the consolidation of declarative, procedural, and emotional memories.
Declarative memory, which involves facts and knowledge, benefits from short sleep periods of 1-2 hours, with slow wave sleep (SWS) being especially beneficial. Children's sleep with high amounts of SWS enhances declarative memory, while elderly individuals and those with psychiatric disorders may experience impaired consolidation.
Procedural memory, on the other hand, is more dependent on the amount of sleep after learning. Daytime naps dominated by sleep stage 2, along with some SWS and rapid eye movement (REM) sleep, have been found to significantly improve procedural memory.
Emotional memory consolidation is supported by REM sleep. Daytime naps, regardless of REM presence, promote the consolidation of both neutral and emotional information.
Overall, napping has been shown to enhance memory performance, with habitual nappers experiencing greater improvements in perceptual learning after a 90-minute nap compared to non-habitual nappers. Napping has also been linked to improved cognitive functioning, attention, and performance enhancement across various abilities, including episodic memory and emotion regulation.
In summary, daytime naps play a crucial role in memory encoding and consolidation, offering benefits that extend beyond those of nocturnal sleep alone.
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Artificial light at night can impact your circadian rhythm
The human body's internal clock, which controls processes such as rest during sleep and activity during wakefulness, is called the circadian rhythm. Circadian rhythms are strongly correlated with mood, mental health, and seasonal affective disorder. Light plays a central role in regulating this rhythm, with daily light exposure, including the type of light, duration, and timing of exposure, having a critical effect on sleep.
The recent availability of artificial light has changed the light environment, especially during the night. This has led to a potential increase in the risk of developing circadian rhythm sleep-wake disorders (CRSWD). Artificial light at night can cause a person's circadian rhythm to be misaligned with the day-night schedule, leading to health issues such as worsened metabolism, weight gain, and cardiovascular problems. One observational study even found a correlation between high levels of artificial light at night and an increased risk of breast and prostate cancers, although causation has not been established.
The non-visual properties of light can also affect mood in several ways, such as by directly modulating the availability of neurotransmitters like serotonin, which is involved in mood regulation. Light with shorter wavelengths, such as blue light emitted by many LEDs, has been found to have a significantly larger effect on melatonin and circadian rhythm. As a result, the extensive use of electronic devices that emit blue light in the evening can contribute to sleep problems.
Historically, before the widespread availability of artificial lighting, humans across different continents and cultures followed a biphasic sleep schedule, with a period of wakefulness in the middle of the night. Some people today continue to follow a biphasic sleep schedule, using the middle-of-the-night awake period for creative activities. However, there is limited evidence that segmented sleep is healthier than monophasic sleep, and it may not be suitable for those with traditional work schedules.
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Frequently asked questions
Monophasic sleep is when a person attains all of their sleep in one block of time, typically at night.
Biphasic sleep is when a person sleeps in two phases, usually with one long period of sleep at night and a nap in the afternoon.
Polyphasic sleep is when a person sleeps more than twice per day. Polyphasic sleep schedules often involve a series of naps throughout the day, totalling 2-3 hours of sleep per day.
Research suggests that monophasic sleep is the dominant sleep pattern. However, some people find biphasic sleep more natural and beneficial. Anecdotal reports from polyphasic sleepers suggest greater benefits to these sleep patterns, but the research is uncertain. Segmented sleep may reduce your overall number of hours of sleep, which can lead to sleep deprivation and health risks. Therefore, it is recommended to get at least 7 hours of sleep in a 24-hour period.
