HOW SHOULD WE SLEEP? DO YOU TAKE NAPS?

Humans are not sleeping the way nature intended. The number of sleep bouts, the duration of sleep, and when sleep occurs have all been comprehensively distorted by modernity.


Throughout developed nations, most adults currently sleep in a monophasic pattern, that is, we try to take a long, single bout of slumber at night, the average duration of which is now less than seven hours.


Visit cultures that are untouched by electricity and you often see something rather different. Hunter-gatherer tribes, such as the Gabra in northern Kenya or the San people in the Kalahari Desert, whose way of life has changed little over the past thousands of years, sleep in a biphasic pattern.



Both these groups take a similarly longer sleep period at night (seven to eight hours of time in bed, achieving about seven hours of sleep), followed by a thirty- to sixty-minute nap in the afternoon.


There is also evidence for a mix of the two sleep patterns, determined by time of year. Pre-industrial tribes, such as the Hadza in northern Tanzania or the San of Namibia, sleep in a biphasic pattern in the hotter summer months, incorporating a thirty- to forty-minute nap at high noon.


They then switch to a largely monophasic sleep pattern during the cooler winter months. Even when sleeping in a monophasic pattern, the timing of slumber observed in pre-industrialized cultures is not that of our own, contorted making.


On average, these tribespeople will fall asleep two to three hours after sunset, around nine p.m. Their nighttime sleep bouts will come to an end just prior to, or soon after, dawn.


Have you ever wondered about the meaning of the term “midnight”? It of course means the middle of the night, or, more technically, the middle point of the solar cycle. And so it is for the sleep cycle of hunter-gatherer cultures, and presumably all those that came before.


Now consider our cultural sleep norms. Midnight is no longer “mid night.” For many of us, midnight is usually the time when we consider checking our email one last time, and we know what often happens in the protracted thereafter.


Compounding the problem, we do not then sleep any longer into the morning hours to accommodate these later sleep-onset times. We cannot. Our circadian biology, and the insatiable early-morning demands of a post-ind