{"id":16570,"date":"2025-08-26T16:37:43","date_gmt":"2025-08-26T14:37:43","guid":{"rendered":"https:\/\/biohackbalance.se\/?p=16570"},"modified":"2025-08-26T16:37:43","modified_gmt":"2025-08-26T14:37:43","slug":"second-sleep-rediscovering-the-forgotten-sleep-pattern","status":"publish","type":"post","link":"https:\/\/biohackbalance.se\/en\/articles\/second-sleep-rediscovering-the-forgotten-sleep-pattern","title":{"rendered":"Second Sleep \u2013 Rediscovering the Forgotten Sleep Pattern"},"content":{"rendered":"<p data-start=\"65\" data-end=\"152\"><strong data-start=\"65\" data-end=\"150\">Second Sleep \u2013 Rediscovering the Forgotten Sleep Pattern for Health and Longevity<\/strong><\/p>\n<p data-start=\"154\" data-end=\"650\">Before the Industrial Revolution, many people slept in two nightly segments: a <em data-start=\"233\" data-end=\"246\">first sleep<\/em>, a quiet waking period in the middle of the night (1\u20133 hours), and then a <em data-start=\"321\" data-end=\"335\">second sleep<\/em>. Historical sources and laboratory studies suggest that this pattern can emerge spontaneously when evening light diminishes and nights are long. In today\u2019s bright, schedule-driven world, we usually sleep in a consolidated \u201ceight-hour block,\u201d but for some individuals, a segmented approach may be worth exploring.<\/p>\n<h3 data-start=\"652\" data-end=\"681\">What is \u201cSecond Sleep\u201d?<\/h3>\n<p data-start=\"682\" data-end=\"1090\">\u201cSecond sleep,\u201d or segmented sleep, refers to a natural two-part sleep pattern: you fall asleep at bedtime (first sleep), wake calmly sometime around midnight (\u201cmid-night waking\u201d), remain awake for a while, and then return to sleep (second sleep) until dawn. Historian A. Roger Ekirch has shown that the terms <em data-start=\"992\" data-end=\"1005\">first sleep<\/em> and <em data-start=\"1010\" data-end=\"1024\">second sleep<\/em> were widely used in European sources up until the 19th century.<\/p>\n<h3 data-start=\"1092\" data-end=\"1135\">Why Did the Two-Part Night Disappear?<\/h3>\n<p data-start=\"1136\" data-end=\"1174\">Three factors are often highlighted:<\/p>\n<ul data-start=\"1175\" data-end=\"1501\">\n<li data-start=\"1175\" data-end=\"1284\">\n<p data-start=\"1177\" data-end=\"1284\"><strong data-start=\"1177\" data-end=\"1195\">Electric light<\/strong>: Bright, extended evenings delay sleep pressure and compress the night into one block.<\/p>\n<\/li>\n<li data-start=\"1285\" data-end=\"1399\">\n<p data-start=\"1287\" data-end=\"1399\"><strong data-start=\"1287\" data-end=\"1316\">Industrial work schedules<\/strong>: Fixed shifts required early mornings, leaving little room for a midnight pause.<\/p>\n<\/li>\n<li data-start=\"1400\" data-end=\"1501\">\n<p data-start=\"1402\" data-end=\"1501\"><strong data-start=\"1402\" data-end=\"1420\">Cultural norms<\/strong>: \u201cEight hours straight\u201d became the ideal in sleep hygiene and popular culture.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1503\" data-end=\"1604\">Ekirch\u2019s work suggests that our modern consolidated sleep ideal is relatively new in human history.<\/p>\n<h3 data-start=\"1606\" data-end=\"1673\">The Biology Behind It: How Darkness Shapes Sleep Architecture<\/h3>\n<p data-start=\"1674\" data-end=\"2061\">In controlled studies where healthy participants were given long nights with extended darkness (short photoperiods \u2013 e.g. 10 hours light \/ 14 hours dark), two symmetrical sleep blocks often appeared, separated by a calm waking period. These results suggest that when we don\u2019t \u201ccompress\u201d the night with artificial evening light and late habits, a segmented pattern may emerge naturally.<\/p>\n<p data-start=\"2063\" data-end=\"2315\"><strong data-start=\"2063\" data-end=\"2079\">Nordic angle<\/strong>: Long winter nights in regions like Sweden (December\u2013January) could, in theory, favor a more segmented pattern due to the short photoperiod. (This is a reasonable interpretation of photoperiod studies, not a clinical recommendation.)<\/p>\n<h3 data-start=\"2317\" data-end=\"2369\">Do Segmented Sleep Patterns Still Exist Today?<\/h3>\n<p data-start=\"2370\" data-end=\"2672\">Yes. Around the world, bi- and polyphasic patterns are common, often in cultures with siesta traditions. For example, in one study from Oman, biphasic (afternoon siesta) sleep was the most common, followed by polyphasic, and then monophasic. This shows that \u201cone single night block\u201d is not universal.<\/p>\n<h3 data-start=\"2674\" data-end=\"2719\">Health: What Do We Know \u2013 and Not Know?<\/h3>\n<ul data-start=\"2720\" data-end=\"3301\">\n<li data-start=\"2720\" data-end=\"2902\">\n<p data-start=\"2722\" data-end=\"2902\"><strong data-start=\"2722\" data-end=\"2745\">Laboratory evidence<\/strong>: During extended dark periods, two-part sleep can emerge without impairing function \u2013 it seems to be a possible \u201cnormal state,\u201d not necessarily a problem.<\/p>\n<\/li>\n<li data-start=\"2903\" data-end=\"3133\">\n<p data-start=\"2905\" data-end=\"3133\"><strong data-start=\"2905\" data-end=\"2938\">Epidemiology (siesta\/napping)<\/strong>: Findings are mixed; some data link short naps or short total sleep to higher cardiovascular risk \u2013 associations likely influenced by lifestyle and health status (cause-and-effect is complex).<\/p>\n<\/li>\n<li data-start=\"3134\" data-end=\"3301\">\n<p data-start=\"3136\" data-end=\"3301\"><strong data-start=\"3136\" data-end=\"3157\">Debate and nuance<\/strong>: Newer historical reviews caution against oversimplification. Consensus: the pattern existed, but varied widely by class, season, and region.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3303\" data-end=\"3422\">Segmented sleep is possible and sometimes natural \u2013 but it\u2019s not a magical solution or a requirement for good health.<\/p>\n<h3 data-start=\"3424\" data-end=\"3463\">Who Might Benefit from Trying It?<\/h3>\n<ul data-start=\"3464\" data-end=\"4149\">\n<li data-start=\"3464\" data-end=\"3713\">\n<p data-start=\"3466\" data-end=\"3713\"><strong data-start=\"3466\" data-end=\"3491\">\u201cMid-night awakeners\u201d<\/strong>: If you often wake around 2\u20133 AM and feel stressed about \u201cneeding to sleep,\u201d allowing a calm wakeful period can reduce anxiety and improve the overall sleep experience. (Tip: keep this period quiet and low-stimulation.)<\/p>\n<\/li>\n<li data-start=\"3714\" data-end=\"3929\">\n<p data-start=\"3716\" data-end=\"3929\"><strong data-start=\"3716\" data-end=\"3748\">Creative\/spiritual practices<\/strong>: Historical sources describe prayer, reading, or quiet work during night watch. A peaceful \u201cwakeful island\u201d can be used for reflection \u2013 provided it doesn\u2019t cut into total sleep.<\/p>\n<\/li>\n<li data-start=\"3930\" data-end=\"4149\">\n<p data-start=\"3932\" data-end=\"4149\"><strong data-start=\"3932\" data-end=\"3948\">Not ideal if<\/strong>: you struggle with severe insomnia, have depression\/anxiety that worsens at night, or live with strict schedules (e.g. small children, shift work) where regularity matters more than experimentation.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"4151\" data-end=\"4200\">How to Try Second Sleep \u2013 A 14-Day Protocol<\/h3>\n<p data-start=\"4201\" data-end=\"4296\"><strong data-start=\"4201\" data-end=\"4209\">Goal<\/strong>: 7\u20139 hours of total sleep split into two blocks, with a calm midnight period (1\u20132h).<\/p>\n<ol data-start=\"4298\" data-end=\"5186\">\n<li data-start=\"4298\" data-end=\"4395\">\n<p data-start=\"4301\" data-end=\"4395\"><strong data-start=\"4301\" data-end=\"4336\">Dim lights 2\u20133 hours before bed<\/strong>. Use warm light, lower brightness, avoid strong screens.<\/p>\n<\/li>\n<li data-start=\"4396\" data-end=\"4456\">\n<p data-start=\"4399\" data-end=\"4456\"><strong data-start=\"4399\" data-end=\"4416\">Early bedtime<\/strong>: 8:30\u20139:30 PM during the test period.<\/p>\n<\/li>\n<li data-start=\"4457\" data-end=\"4695\">\n<p data-start=\"4460\" data-end=\"4695\"><strong data-start=\"4460\" data-end=\"4492\">Accept mid-night wakefulness<\/strong>: If you wake between 12:30\u20132:30, get up calmly or stay in bed. Choose low-stimulation activities: reading paper books, meditation, journaling, gentle stretching. Avoid strong light, screens, or email.<\/p>\n<\/li>\n<li data-start=\"4696\" data-end=\"4798\">\n<p data-start=\"4699\" data-end=\"4798\"><strong data-start=\"4699\" data-end=\"4715\">Second sleep<\/strong>: When sleepiness returns, go back to bed and sleep until your planned wake time.<\/p>\n<\/li>\n<li data-start=\"4799\" data-end=\"4871\">\n<p data-start=\"4802\" data-end=\"4871\"><strong data-start=\"4802\" data-end=\"4817\">Consistency<\/strong>: Keep the same schedule daily (including weekends).<\/p>\n<\/li>\n<li data-start=\"4872\" data-end=\"4990\">\n<p data-start=\"4875\" data-end=\"4990\"><strong data-start=\"4875\" data-end=\"4892\">Track results<\/strong>: Note total sleep, energy, focus, mood, awakenings, and whether night-waking anxiety decreases.<\/p>\n<\/li>\n<li data-start=\"4991\" data-end=\"5104\">\n<p data-start=\"4994\" data-end=\"5104\"><strong data-start=\"4994\" data-end=\"5004\">Adjust<\/strong>: If the wake period is too long (&gt;2h), shift bedtime 15\u201330 minutes later or reduce evening light.<\/p>\n<\/li>\n<li data-start=\"5105\" data-end=\"5186\">\n<p data-start=\"5108\" data-end=\"5186\"><strong data-start=\"5108\" data-end=\"5119\">Stop if<\/strong> daytime fatigue persists for several days or if anxiety worsens.<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"5188\" data-end=\"5474\"><strong data-start=\"5188\" data-end=\"5211\">Tips for biohackers<\/strong>: Keep the bedroom cool (17\u201319 \u00b0C), blackout curtains, morning daylight exposure (or a light lamp in winter), caffeine before noon only, minimal alcohol. Some find <a href=\"https:\/\/biohackbalance.se\/en\/butik\/dietary-supplements\/magnesium-calcium-90-capsules-holistic\">magnesium<\/a> or glycine calming (individual response varies). <em data-start=\"5434\" data-end=\"5472\">(General tips \u2013 not medical advice).<\/em><\/p>\n<h4 data-start=\"5487\" data-end=\"5680\"><strong data-start=\"5487\" data-end=\"5537\">Is second sleep \u201cbetter\u201d than one solid block?<\/strong><\/h4>\n<p data-start=\"5487\" data-end=\"5680\">Not necessarily. The key point is that segmented sleep can be natural and work well for some \u2013 especially if you already wake up at night.<\/p>\n<h4 data-start=\"5682\" data-end=\"5828\"><strong data-start=\"5682\" data-end=\"5721\">How long should the wake period be?<\/strong><\/h4>\n<p data-start=\"5682\" data-end=\"5828\">Historically 1\u20133 hours. Practically: 45\u2013120 minutes \u2013 keep it quiet and dark so drowsiness can return.<\/p>\n<h4 data-start=\"5830\" data-end=\"6032\"><strong data-start=\"5830\" data-end=\"5885\">Can I replace \u201csecond sleep\u201d with a siesta instead?<\/strong><\/h4>\n<p data-start=\"5830\" data-end=\"6032\">That becomes more bi-\/polyphasic. Some cultures do this, but ensure total sleep is sufficient and that daytime naps don\u2019t disrupt night sleep.<\/p>\n<h4 data-start=\"6034\" data-end=\"6283\"><strong data-start=\"6034\" data-end=\"6073\">Is napping dangerous for the heart?<\/strong><\/h4>\n<p data-start=\"6034\" data-end=\"6283\">Not inherently. Some studies show links between short naps\/short sleep and cardiovascular risk \u2013 associations, not proof of causation. Listen to your body and consult your doctor if you have heart disease.<\/p>\n<h4 data-start=\"6285\" data-end=\"6550\"><strong data-start=\"6285\" data-end=\"6325\">Can second sleep help with insomnia?<\/strong><\/h4>\n<p data-start=\"6285\" data-end=\"6550\">If your \u201cinsomnia\u201d is mainly worry about waking naturally at night, reframing it as segmented sleep may reduce stress. For severe insomnia, professional evaluation and evidence-based methods (e.g. CBT-I) are recommended.<\/p>\n<p data-start=\"7005\" data-end=\"7323\">Second Sleep is not a trend \u2013 it\u2019s a historically and biologically plausible sleep pattern that some people may thrive on, especially if they already wake at night. Test it systematically, keep lights low, prioritize total sleep time \u2013 and choose the pattern that gives you the most energy, focus, and wellbeing.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cSecond sleep,\u201d or segmented sleep, refers to a natural two-part sleep pattern: you fall asleep at bedtime, wake calmly sometime around midnight<\/p>\n","protected":false},"author":2,"featured_media":16560,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[358],"tags":[],"class_list":["post-16570","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"jetpack_featured_media_url":"https:\/\/biohackbalance.se\/wp-content\/uploads\/2025\/08\/Second-Sleep-\u2013-Aterupptack-det-bortglomda-somnmonstret-for-halsa-och-longevity.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/posts\/16570","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/comments?post=16570"}],"version-history":[{"count":0,"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/posts\/16570\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/media\/16560"}],"wp:attachment":[{"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/media?parent=16570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/categories?post=16570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/biohackbalance.se\/en\/wp-json\/wp\/v2\/tags?post=16570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}