Evie Summers
Segmented sleep, also known as biphasic sleep, is a sleep pattern where sleep is broken up into two or more shifts with periods of being awake in between. This is in contrast to monophasic sleep, which is the conventional way of sleeping in a single block of time overnight. While some people find biphasic sleep to be natural and beneficial, others prefer monophasic sleep. There is historical evidence that humans used to naturally follow a biphasic sleep schedule, and research has also proven the benefits of a short, midday nap. However, there are mixed views on whether segmented sleeping is safe due to a lack of research on its effects on health.
| Characteristics | Values |
|---|---|
| Number of sleep periods | 1 (monophasic), 2 (biphasic), or multiple (polyphasic) |
| Most common pattern | Monophasic sleep (conventional) |
| Historical evidence | Biphasic sleep was common before the industrial era |
| Circadian rhythm impact | Artificial light at night can disrupt the internal clock |
| Nap timing | Early morning or afternoon naps are better than early evening naps |
| Nap duration | 5-15 minutes or longer than 30 minutes are beneficial |
| Health considerations | Potential unknown long-term effects and individual variations |
| Energy levels | Biphasic sleep may provide an energy boost in the afternoon |
| Sleep duration | Monophasic sleep typically involves 7-8 hours of sleep |
| Lifestyle suitability | May suit certain lifestyles, e.g., shift workers, students |
| Social considerations | May interfere with social activities and work schedules |
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What You'll Learn
Segmented sleep and its historical prevalence
Segmented sleep, also known as biphasic sleep, involves two sleep periods: a longer night-time sleep and a shorter daytime nap. Some people still adopt this sleep pattern in contemporary settings to reduce the effects of lost sleep and maintain productivity.
There is historical evidence that segmented sleep was a natural sleep pattern for humans in pre-industrial times. According to historian Roger Ekirch, author of 'At Day's Close: Night in Times Past', it was normal for people to wake up for a couple of hours in the middle of the night in pre-industrial societies. During this time, people would engage in social activities, such as visiting neighbours, or private activities like meditation or prayer. This theory has been widely accepted by historians, literary scholars, and the general public.
A study by the National Institute of Mental Health also found that when people were exposed to 10 hours of light per day, similar to a winter's day, they slept in two chunks with a few hours of wakefulness in between. This sleep pattern is also observed in animals.
In pre-industrial Europe, awakening shortly before midnight or at a later hour was considered completely natural. The absence of artificial illumination meant that sleep onset depended less on a fixed timetable and more on the existence of things to do. People relied on primitive illuminants, such as rushlights and oil lamps, or natural moonlight and starlight on clear nights.
However, it is important to note that there is some debate about the prevalence of segmented sleep in pre-industrial societies. A study of three pre-industrial cultures by Jerome Siegel found that individuals did not regularly awaken for extended periods in the middle of the night, suggesting that segmented sleep may have been a consequence of longer winter nights in higher latitudes rather than a natural sleep pattern.
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Biphasic sleep: sleeping in two phases
Biphasic sleep refers to a sleep schedule where a person sleeps in two segments per day. It involves a longer night-time sleep and a shorter daytime nap. This type of sleep pattern is also known as bimodal, diphasic, segmented, divided, or siesta sleep.
Historically, biphasic sleep was the norm in many cultures, with people going to bed in the evening, waking up a few hours later, and then falling back asleep for their second sleep phase. This may have been influenced by the need to tend to children or fires during the night. The shift to monophasic sleep, or sleeping for one block of time, typically occurred during the industrial era when artificial lighting became more common.
Today, biphasic sleep is still adopted by some people to reduce the effects of lost sleep and maintain productivity. There are different variations of biphasic sleep schedules, including the Siesta Sleep Schedule, commonly practiced in Spain and Italy, where people take a 60- to 90-minute nap during the day and sleep for five to six hours at night. Another variation is the Midday Nap Sleep Schedule, where people take a short 20- to 30-minute nap during the day and sleep for six to seven hours at night.
While some people report that biphasic sleep schedules work well for them, improve alertness, and increase productivity, there is limited research on the health benefits or detriments of this sleep pattern. It is important to consider individual lifestyles, circadian rhythms, and the potential impact of artificial light at night when deciding whether to adopt a biphasic sleep schedule.
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Polyphasic sleep: sleeping at irregular intervals
Polyphasic sleep refers to sleeping more than twice in a 24-hour period. It is a less common sleep pattern, with monophasic (one sleep period) and biphasic (two sleep periods) being more typical. Polyphasic sleep can be beneficial when a regular sleep schedule is not possible, such as during travel or when participating in activities with irregular work schedules, like long-distance solo sailing or shift work.
Polyphasic sleep schedules can vary in duration and timing, with some regimens consisting of 30-minute naps every six hours, or eight naps spread throughout the day. These schedules may be challenging to maintain, as they can result in sleep deprivation if they significantly reduce overall sleep time. Adults require a minimum of seven hours of sleep per night, and insufficient sleep can negatively impact both physical and mental health.
While polyphasic sleep may provide a solution for managing limited sleep, it is not without its drawbacks. There is no scientific evidence to support claims that polyphasic sleep offers physiological benefits or improved cognitive performance. In fact, a 2017 study found that students with irregular sleep schedules had disruptions in their circadian rhythms and performed worse academically, even when they slept the same number of hours as their peers.
Additionally, polyphasic sleep schedules can be difficult to sustain over the long term due to their potential impact on social and work life. Before adopting a polyphasic sleep schedule, it is recommended to consult a doctor and prioritize maintaining a cumulative total of seven to nine hours of sleep per day.
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Monophasic sleep: the normal sleep pattern
Monophasic sleep is what today's society would consider a "normal" sleeping pattern. It involves sleeping once per day, typically at night, and is the dominant sleep pattern in most developed societies.
The term "monophasic sleep" refers to the fact that a person attains all of their sleep in one block of time. This is in contrast to biphasic or polyphasic sleep, which involves sleeping in two or more segments per day, respectively.
There is some debate about whether monophasic sleep is truly the most natural sleep pattern for humans. Some argue that monophasic sleep only became the norm during the Industrial Revolution, when longer working hours and the advent of artificial lighting enabled people to stay up past sunset. Before this, many people across different continents and cultures followed a biphasic sleep schedule, going to bed in the evening, waking up a few hours later, and then falling back asleep for a second phase of sleep.
Research has shown that exposure to artificial light, especially at night, can decrease melatonin levels and negatively impact sleep. This has led some people to experiment with biphasic sleep schedules, which may feel more natural and provide benefits such as increased energy and improved memory and learning ability.
However, it is important to note that there is limited research on the effects of segmented sleep on overall health, and it may not be suitable for everyone's lifestyle, especially those with families and jobs. As such, it is recommended that individuals consult their doctors before making any radical changes to their sleep schedules.
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The impact of light on sleep patterns
The human body has evolved to sleep in accordance with the daily patterns of sunlight and darkness. However, with the advent of electricity, artificial light has become a constant presence in our lives, impacting our sleep patterns. This is because our body's internal clock, or circadian rhythm, is influenced by light exposure, which can affect our sleep-wake cycles, melatonin production, and sleep quality.
Circadian Rhythm and Light Exposure
The human body's circadian rhythm is an internal 24-hour clock that regulates various processes, including sleep. It is influenced by light, with daylight acting as a signal to be awake and darkness prompting the body to prepare for sleep. When exposed to excessive or poorly timed artificial light, the circadian rhythm can become misaligned with the day-night schedule, leading to sleep disruptions and potential health issues.
Impact of Light on Sleep Patterns
Light exposure, including its type, timing, and duration, has a significant impact on sleep. Daylight, particularly direct sunlight, is the most influential light source due to its high illuminance. Artificial light, such as office lighting or LED bulbs, can also affect sleep, with blue light from electronic devices having notable effects on circadian rhythms.
To optimise sleep patterns, it is recommended to increase exposure to natural light during the day and reduce artificial light exposure at night. This helps reinforce the body's natural sleep-wake cycles. Additionally, dimming the lights a few hours before bedtime can make it easier to fall asleep.
Segmented Sleep and Light Exposure
Segmented sleep, or biphasic sleep, involves two sleep periods: a longer night-time sleep and a shorter daytime nap. While some people naturally follow this sleep pattern, it is important to consider light exposure when practising segmented sleep. Artificial light during the middle of the night can disrupt circadian rhythms, so it is advisable to keep the lighting dim during these periods.
In conclusion, light exposure plays a critical role in regulating sleep patterns. By understanding the impact of light on our circadian rhythms, we can make informed choices about our sleep environments and schedules, ultimately improving our sleep quality and overall well-being.
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Frequently asked questions
Segmented sleep, also known as biphasic sleep, is when you break up your sleep into two or more shifts with periods of being awake in between.
There are mixed views on whether segmented sleep is better than monophasic sleep. Some people find that segmented sleep feels more natural and works great for them, while others feel better on a monophasic sleep schedule. There is historical evidence that humans used to naturally follow a biphasic sleep schedule. However, there hasn't been much research on the effects of segmented sleep on health, so it's best to avoid it unless there's a reason you need to sleep that way.
If you're considering trying segmented sleep, it's recommended that you talk to your doctor first to make sure it's a good fit for your health and lifestyle. You should also create a consistent schedule, time your light exposure, and practice good sleep hygiene.
Here are some general tips for improving your sleep quality:
- Limit screen time before bed
- Avoid blue light, such as LED bulbs, as it can interfere with your circadian rhythms
- Create a consistent sleep schedule
- Practice good sleep hygiene
