Key Takeaways
Bimodal sleep patterns, consisting of two distinct sleep cycles per night, were common before the Industrial Revolution.
Transitioning to a monophasic sleep pattern was influenced by the demands of industrial society and the advent of electric lighting.
Embracing a bimodal sleep pattern can align with our natural circadian rhythms and potentially offer health benefits.
Adapting bimodal sleep in the modern world requires careful consideration of our lifestyles and schedules.
Understanding the history and potential benefits of bimodal sleep can inspire us to explore alternative sleep patterns for better health.
Rediscovering the Lost Art of the Two-Sleep Cycle
Once upon a time, not too long ago in the grand scheme of history, the concept of a single, unbroken night’s sleep was as foreign as the idea of a smartphone. Instead, our ancestors slept in two distinct shifts, a practice that’s now gaining renewed interest for its potential health benefits.
My son – another of the ‘insomniacs’ in the family, first alerted me to this practice. Let’s dive into the history of bimodal sleep and consider whether it could be the key to unlocking better sleep health in our modern world.
The Ancient Practice of Segmented Sleep
Imagine it’s the 16th century. The sun sets, and after a few hours of darkness, you tuck yourself into bed. After sleeping for about four hours, you wake up to a quiet, peaceful night. Maybe you reflect on your dreams, talk with your family, or even visit a neighbor. Then, you head back to bed for a second sleep until morning. This is not a sleep disorder; this was the norm—a bimodal sleep pattern that segmented rest into two distinct parts.
This natural sleep rhythm was likely dictated by the length of the night and the absence of artificial lighting. Historical records and literature from pre-industrial times frequently mention this two-part sleep, often referred to as “first” and “second” sleep. It was a time when people listened to their bodies, responding to the natural ebb and flow of sleepiness and wakefulness throughout the night.
Most importantly, this period of wakefulness between sleeps wasn’t wasted. It was a time for intimacy, reflection, prayer, and even creativity. The stillness of the night provided a unique space for activities that the hustle and bustle of daylight hours did not permit.
The Transition to Monophasic Sleep
So, what changed?
As the Industrial Revolution swept across the world, the demands of work and productivity began to reshape our sleep. The invention of artificial lighting extended the day well into the night, and over time, the idea of sleeping in two shifts faded into obscurity. The new norm became what we know today as monophasic sleep—sleeping all at once, typically for seven to nine hours.
The shift wasn’t just a matter of changing work patterns or the availability of candlelight and later, electric lights. It was a cultural transformation that viewed night as a time for rest and day as a time for work. The two-sleep cycle was seen as inefficient, and as society became more time-conscious, sleeping straight through the night became the gold standard.
Because of these changes, the concept of a single block of sleep has become so ingrained in our culture that anything else can seem abnormal. But just because something is the status quo doesn’t mean it’s the best option for everyone. In fact, there’s growing evidence that for some people, a return to segmented sleep could be beneficial.
Modern Lifestyle and Continuous Sleep Expectation
Our modern lifestyle, with its 24/7 culture and the glorification of “busyness”, often leaves little room for the kind of relaxed, segmented sleep our ancestors enjoyed. The expectation now is to sleep continuously through the night, and anything less can be mistakenly seen as a sign of sleep problems. This continuous sleep expectation has become so deeply embedded that it’s often one of the first questions a doctor asks when assessing sleep health: “Do you sleep through the night?”
But here’s the thing: the pressure to sleep uninterrupted for 7-9 hours might actually be contributing to stress and sleep anxiety. If you wake up in the middle of the night and worry because you’re not meeting that expectation, it can make it harder to fall back asleep, creating a cycle of sleeplessness and worry.
I know this from personal experience.
Can We Revert to Bimodal Sleeping in Today’s World?
So, can we turn back the clock on our sleep habits? Absolutely.
It’s about understanding and respecting our body’s natural rhythms. If you find yourself waking up in the middle of the night, instead of fretting, consider whether you might be naturally predisposed to a bimodal sleep pattern. It’s possible to embrace this rhythm and still function well in our modern society, but it requires a mindful approach to our schedules and routines.
Adapting Bimodal Sleeping to Contemporary Life
Adapting to a bimodal sleep pattern in today’s world means rethinking our evenings and nights. Instead of a strict bedtime, consider a sleep window—periods when you’re likely to feel sleepiest based on your natural circadian rhythms. During the wakeful interval between sleeps, engage in quiet, restful activities like reading, meditation, or light stretching. This can be a time for creativity and reflection, much like it was for our ancestors.
Also, consider the lighting in your environment. Dimming the lights as evening progresses can signal to your body that it’s time to wind down, mimicking the natural decrease in light that would have occurred in pre-industrial times. By doing so, you’re honoring your body’s internal clock, which can lead to a more satisfying sleep experience.
Potential Challenges and Considerations
While the idea of a bimodal sleep pattern may sound appealing, it’s important to recognize potential challenges. For one, modern work schedules and social expectations are built around a monophasic sleep model. Additionally, if your total sleep time decreases significantly, it could have adverse effects on your health and well-being. Therefore, any transition to a bimodal pattern should be done gradually and with attention to maintaining adequate overall rest.
Real-world Applications: Embracing a Biphasic Lifestyle
If you’re considering a shift to bimodal sleep, start by gradually allowing yourself to wake naturally during the night without stress. Use the time for peaceful activities and then return to sleep when you feel tired again. It’s also essential to ensure that your sleep environment supports this pattern, with comfortable bedding and the ability to control light and noise.
Here’s what you might do:
Set a sleep window rather than a strict bedtime.
Use the wakeful interval for quiet, non-stimulating activities.
Prepare your sleep environment to accommodate two sleep periods.
Listen to your body and return to sleep when you naturally feel tired again.
Be patient and allow your body to adjust to this new rhythm.
Remember, the goal isn’t to force a bimodal pattern but to find what works best for your body and lifestyle. It’s about quality rest, not just adhering to a historical standard.
Designing Your Own Bimodal Sleep Schedule
Designing a bimodal sleep schedule is a personal journey. Start by tracking your natural sleep patterns for a week or two. Note when you naturally feel sleepy and when you tend to wake up. Use this information to establish a flexible sleep schedule that allows for two periods of rest.
Next, create a restful environment and a pre-sleep routine that promotes relaxation. This could include dimming the lights, turning off screens, and engaging in calming activities like reading or meditating. When you wake during the night, keep the lights dim and avoid electronic devices to prevent overstimulation.
Some may find it diffiult to adapt to this new way of sleeping. but for others it could be just what they’re looking for. I’m going to seriously consider it.
FAQs
Understanding bimodal sleep can be complex, so let’s answer some common questions to clarify this intriguing aspect of sleep health.
What Exactly is Bimodal Sleep?
Bimodal sleep refers to a sleep pattern that includes two distinct periods of rest separated by a period of wakefulness. Historically, this meant going to bed after dusk, waking for a few hours during the night, and then returning to sleep until morning. It’s a natural sleep cycle that aligns with our circadian rhythms and the environmental cues we experienced before the advent of artificial lighting.
How Did People in the Past Handle the Nighttime Interruption?
In the past, the period of wakefulness between the first and second sleep was a time for various activities. People would read, write, pray, or engage in quiet conversation. This was not seen as an interruption but as a normal and productive part of the night. The lack of stress about waking up during the night likely contributed to the ease with which people returned to their second sleep.
Historical texts often describe the time between the first and second sleep as peaceful and meditative. It was a time when the hustle of the day gave way to the tranquility of the night, allowing people to engage in activities that required calm and concentration.
It’s important to note that the nighttime wakefulness wasn’t typically filled with strenuous activities or bright lights, which could interfere with falling back asleep. Instead, activities were conducive to maintaining a restful state, so transitioning back to sleep was a natural process.
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Why Did Society Shift Away from Bimodal Sleep?
The shift away from bimodal sleep can largely be attributed to the Industrial Revolution and the rise of artificial lighting. As work hours became more regimented and nighttime illumination extended the day, society began to favor the more efficient-seeming monophasic sleep pattern. Over time, this single block of sleep became the norm, and bimodal sleep became a forgotten relic of the past.
Additionally, cultural attitudes towards productivity and the use of time have played a role in this shift. The perception that time spent awake at night was time wasted led to the stigmatization of waking up during the night.
However, in many countries the practice of ‘siesta’ continues – probably very sensibly to rest during the heat of the sun.
Are There Health Benefits Associated With Bimodal Sleep?
There can be health benefits associated with bimodal sleep. It can align more closely with our natural circadian rhythms, potentially leading to better quality sleep and improved mood. The period of wakefulness can also be a time for stress relief and creativity.
However, it’s essential to ensure that the total amount of sleep is sufficient for individual health needs.
Can Bimodal Sleep Improve My Sleep Wellness?
Bimodal sleep has the potential to improve sleep wellness for some individuals. By listening to our body’s natural sleep cues and allowing for periods of wakefulness at night, we can reduce stress and anxiety about sleep, which in turn can lead to a more restful and refreshing sleep experience. It’s a personal choice and one that should be made with careful consideration of one’s lifestyle and overall health.
Remember, while bimodal sleep can be beneficial for some, others may find it completely impossible.
It’s about finding a sleep pattern that works for you and supports your well-being. If you’re curious about bimodal sleep, consider experimenting with it and see how your body responds. With time and patience, you may discover a sleep rhythm that leaves you feeling more rested and rejuvenated than ever before.
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