Segmented sleep means sleeping for shorter periods throughout the day, rather than in one big block at night, which is more traditional, particularly in the UK.
In this blog, Dr Lindsay Browning explains what segmented sleep is, as well as its advantages and disadvantages.
Understanding segmented sleep
According to typical Western lifestyles, it is usual to sleep in one block during the night – such as sleeping from 11pm to 7am – without a significant period of being awake during that time.
Segmented sleep means sleeping in more than one block, during a 24-hour period.
Segmented sleep is popular with shift workers – especially those working nights – when they may have a first period of sleep, immediately after finishing their night-shift, and then may wake up to run errands or look after family for several hours. Then, they may have a second block of sleep before their next night-shift. Having this top-up second sleep is preferable to only sleeping for one short block, during the day, and experiencing potential sleep deprivation.
In continental Europe, where people have a siesta, this can also count as “segmented sleep”, as they may sleep for around five-six hours at night with a two-hour nap after lunch.
Segmented sleep and our circadian rhythm
In theory, you don’t have to sleep in one solid block for it to constitute good quality sleep. When we sleep, we tend to have approximately 90 to 110 minutes sleep cycles.
If we break up our recommended daily seven-nine hours’ sleep into segments, as long as we aren’t breaking the sleep into smaller chunks than a full sleep cycle itself, then we will still get the overall sleep benefits that we need.
However, our circadian rhythm (or our internal 24-hour clock) is designed to produce melatonin to make us sleepy during the night and keep us alert during the day. Therefore, if we break up our sleep into segments we may find ourselves trying to sleep at times when our circadian rhythm thinks we should be awake. Also, if we are awake during the night when our circadian rhythm thinks we should be asleep, then we will be exposed to bright artificial light when we should be sleeping, which will also disrupt our circadian rhythm.
Our circadian rhythm also controls our digestion and, generally speaking, we are not designed to eat during the night. If we are sleeping in a segmented style we may find ourselves eating food in the middle of the night (at odds with our circadian rhythm) which can disrupt the rhythm and cause digestive issues.
Segmented sleep and insomnia
Generally speaking, segmented sleep is not recommended for people with insomnia because it decreases your feelings of need for sleep at night.
Often, people with insomnia may struggle to fall asleep or stay asleep at night. In turn, they may then feel the need to take a long afternoon nap to make up for their lost sleep. However, this can lead to a self-perpetuating cycle where you don’t get ‘hungry enough’ for a good night’s sleep because of the nap, so you struggle to sleep at night. This then results in you being more tired during the next day and needing to take another daytime nap.
Times when segmented sleep may be necessary
Segmented sleep can be useful when you are unable to get enough sleep at night, for example, due to a child keeping you awake or because you have work commitments in the middle of the night.
There is not a lot of research into the long-term consequences of having segmented sleep. Therefore, as to whether it is advantageous or disadvantageous to our health is not clear. However, if you cannot get 7-9 hours sleep in one solid block, due to the reasons just mentioned, then sleeping in a segmented sleep schedule where you can cumulatively get the recommended 7-9 hours sleep in a 24 hour period is a great compromise.
Sleeping in multiple blocks and getting enough sleep overall is much better than simply sacrificing sleep because you can not get it all in one block.
Taking an afternoon nap
There are many scientifically proven benefits of having an after-lunch nap to improve alertness in the afternoon. A nap after lunch is when our circadian rhythm has a natural dip in alertness. A nap can reduce our sleep drive helping us to feel more alert and less sluggish for the afternoon.
However, taking a long nap will affect how much sleep you need at night, so it is something to be aware of if you are struggling to fall asleep at night time.
As mentioned above, in relation to insomnia, if you are struggling to sleep or to stay asleep during the night, then it is a good idea to try to avoid having a daytime sleep. This way you can maximise your sleep drive at the ‘right time’.
Segmented sleep and sleep issues
If you are having to adopt a segmented sleep routine or are worrying about your sleep or lack of it, book in a consultation call today.
I also offer specialist support to employers and individuals undertaking shift-work. Learn more here: