Insomnia is one of the biggest problems for health of the 21st century. Everyone knows the uncomfortable sensation of being awake in the middle of the night and having difficulties to sleep. It is common in specific periods, specially when we are nervous and stressed, whether we are preparing an exam or we have worries. However, there are people who suffer from sleeping disorders on daily basis, around 30% – 50% of the population suffers from chronic insomnia.
After some researching, the question is: has the human being always slept for 7-8 in the night? Some experts have unveiled the so called “biphasic sleep”, there has been little discussion on this subject and you may wonder what is it about.
Biphasic sleep consists of two sleeping phases with an interruption in the middle of the sleep. Researchers have demonstrated that our ancerstors in the middle age used to sleep in two phases, they fell asleep at the beginning of the night and they woke up in the middle of the night. They used this interruption to read, to speak with their relatives, to pray, among other things. After this pause, they fell asleep again and they slept until the morning.
This suggests that our sleeping routine has changed with time and our bodies are not used to sleep for 7-8 hours without interruptions. The historical event that led the emergence of monophasic sleep was the industrial revolution. Artificial light arised and our sleeping patters changed. Human being went to bed later and the time destined to sleep was reduced. Biphasic sleep disappeared and led to monophasic sleep.
Biphasic sleep is quite common between different animal species: many bird species, mammals and insect are biphasic sleepers. That means that our sleep patters are unnatural. This could be demonstrated through a study that selected several healthy individuals to sleep without artificial light (10 hours of light, 14 hours of darkness) and analyze their sleeping patterns.
At first the participants slept an average time of 7,7 hours with a monophasic pattern. After some time of adaptation there were individuals who naturally changed their monophasic sleep for a biphasic sleep, the average time of sleeping increased until reaching a period of 11 hours and it was observed that participants interrupted their sleep during one to three hours and then they slept again.
Monophasic sleep may have some disadvantages, we dedicate less time to sleep and there are people who have a biphasic or polyphasic pattern, resting less. The body is regulated by two hormones: melatonin and cortissol. The first one is responsible for telling our body that we have to sleep, cortissol has the opposite function, it activates our bodies telling us that we have to stay awake. The body expossure to artificial light decreases our melatonin levels, this make sleeping difficult for us and we tend to go to bed later.
In a nutshell, these are good news for people who suffer from chronic insomnia, waking up at the middle of the night is something natural, the human body has had no time to adapt to a monophasic pattern and some of us interrupt our sleep naturally.
To improve our sleep quality it would be necessary to readapt our lifestyle to the natural cycle. How can this be done? Expossure to artificial light should be reduced (yes, this includes our cell phones and electronic devices) to readjust our melatonin levels, it is recommended to stop using our electronic devices around 30-60 minutes before we go to bed, it is also important to follow a regular schedule going to be always at the same time.
Written by Sara García Sánchez
Message to reader: Any information on this blog is for informational purposes only. It is not intended in any way to replace professional figures in the medical and consultancy fields.
Messaggio al lettore: Ogni informazione presente in questo blog è puramente a scopo informativo. Non si intende in nessun modo sostituire figure professionali in campo medico e di consulenza.