Segmented sleep refers to the practice of sleeping in multiple shorter periods throughout the day, rather than a single, uninterrupted block of sleep at night, which is the norm in many Western cultures.
In this article, Dr. Emily Carter explores the concept of segmented sleep, highlighting its benefits and drawbacks.
What is Segmented Sleep?
In typical Western lifestyles, individuals often sleep in one continuous stretch during the night, such as from 11 PM to 7 AM, without significant awakenings. In contrast, segmented sleep involves sleeping in multiple intervals over a 24-hour period.
This sleep pattern is particularly common among shift workers, especially those on night shifts. For example, a night worker may have a first sleep period right after their shift ends, wake to handle personal tasks or care for family, and then take a second sleep block before their next shift. This extra sleep can be more beneficial than attempting to sleep in a single, shorter period during the day, which could lead to sleep deprivation.
In parts of continental Europe, the practice of taking a siesta also exemplifies segmented sleep. Individuals may sleep for about five to six hours at night, followed by a two-hour nap in the afternoon.
Segmented Sleep and Circadian Rhythm
The ideal sleep doesn’t necessarily require a solid block of hours to be considered restorative. Sleep cycles typically last about 90 to 110 minutes, so if we break our recommended seven to nine hours of sleep into segments without disrupting these cycles, we can still derive the necessary restorative benefits.
However, our circadian rhythm, our internal 24-hour biological clock, produces melatonin to help regulate sleepiness at night and alertness during the day. Disrupting this rhythm by segmenting sleep can lead to challenges. For instance, if you find yourself trying to sleep when your body expects you to be awake, or vice versa, exposure to bright artificial light during the night can further confuse your circadian rhythm.
Additionally, our circadian rhythm governs our digestion, and eating during the night—contrary to our natural tendencies—can lead to digestive issues.
Learn more about your circadian rhythm.
Segmented Sleep and Insomnia
For individuals suffering from insomnia, segmented sleep is generally not advisable as it can reduce the natural drive for sleep at night. Insomniacs often struggle to fall asleep or stay asleep, leading to the temptation of taking long daytime naps to compensate. However, this can create a self-perpetuating cycle that diminishes the desire for a restful night’s sleep.
When Segmented Sleep May Be Necessary
There are instances when segmented sleep becomes essential, such as when caring for a newborn or due to work commitments that require overnight hours. While research on the long-term implications of segmented sleep is limited, if you can’t achieve seven to nine hours of sleep in one uninterrupted block, a segmented approach can be a reasonable solution.
Sleeping in multiple segments and ensuring you accumulate enough overall sleep is preferable to sacrificing sleep entirely.
The Benefits of Daytime Naps
Scientific studies have shown that a post-lunch nap can enhance afternoon alertness, capitalizing on a natural dip in our circadian rhythm. However, it’s important to be cautious with the length of these naps, as extended naps may affect nighttime sleep.
For those grappling with insomnia, it’s advisable to limit daytime napping to maximize sleep drive during the night.
If you’re adopting a segmented sleep routine or are concerned about your sleep quality, consider exploring Snorple’s anti-snoring mouthpiece or learn about effective snoring solutions that could improve your overall sleep experience. For additional insights, check out our post on how to use a stop snoring mouthpiece.
To Summarize:
Segmented sleep can be beneficial for those with non-traditional work schedules or caregiving responsibilities. While it may not be suitable for everyone, especially those with insomnia, combining sleep segments effectively can ensure you still meet the necessary sleep requirements. For more information on sleep issues, explore this resource on snoring or participate in our contest for valuable insights.
If you’re facing challenges with your sleep routine, we encourage you to seek support and explore various strategies to enhance your sleep quality.