Waking up at 3 a.m.? You’re not alone. Many of us chase the elusive “perfect eight hours,” but this modern expectation might actually be at odds with how humans are wired to sleep.
There’s growing interest in an old rhythm known as segmented sleep, a two-phase sleep pattern once considered normal. Could this forgotten approach help with modern insomnia?
First and Second Sleep: A Lost Tradition
Before electricity and alarm clocks, people often slept in two parts: a “first sleep,” followed by a wakeful period around midnight, then a “second sleep” until dawn.
During that middle window, people might read, pray, reflect, or even visit neighbours by candlelight. It wasn’t seen as a sleep problem; it was just normal life. Historical records from Europe, Africa, and elsewhere support this pattern.
The shift to an eight-hour block happened during the Industrial Revolution. As artificial lighting extended our waking hours and work schedules demanded earlier starts, continuous sleep became the new expectation.
Are We Still Wired for Two Sleeps?
Modern research suggests our biology may still support a biphasic sleep pattern, especially in environments with long nights and limited artificial light.
In one study, participants placed in 14 hours of nightly darkness began naturally splitting their sleep into two blocks with a calm, wakeful period in between. They even reported feeling more rested.
This matches observations in some pre-industrial societies and could explain why some people wake up fully in the night, particularly during the darker months.
Understanding Sleep Biology
Sleep isn’t a single state. It cycles through light, deep, and REM stages every ~90 minutes. Waking briefly between these cycles is normal.
The issue arises when those natural awakenings turn into longer periods of alertness. Stress, blue light exposure, or rigid expectations about sleep can make us panic during nighttime wakefulness, worsening insomnia.
Instead of fighting these moments, what if we accepted them?
Segmented Sleep in the Lab
Dr. Thomas Wehr’s landmark experiment found that when participants were exposed to long nights of darkness, they naturally adopted a segmented sleep pattern: ~4 hours of rest, 1–2 hours of quiet wakefulness, then another 4 hours of sleep.
During the wakeful period, participants weren’t restless; they described it as calm, even meditative. This supports the theory that segmented sleep may be a biologically natural rhythm, triggered by darkness.
Why We Struggle Today
Our 24/7 lifestyles clash with natural sleep patterns. Bright lights, screens, shift work, and irregular schedules can throw off circadian rhythms and suppress melatonin production.
We also live under pressure to get uninterrupted sleep. So when we wake in the night, we panic, creating a cycle of stress and sleeplessness. In contrast, our ancestors expected to be awake for a while and used the time peacefully.
Could Segmented Sleep Help with Insomnia?
For those who consistently wake in the early hours, reframing that experience as natural rather than problematic can ease anxiety. Sleep psychologists note that mindset matters—a lot.
Waking at 3 a.m. doesn’t always mean something is wrong. Accepting a short period of quiet wakefulness (reading, meditating, etc.) and then returning to sleep mirrors what people once did for centuries.
This approach is similar to techniques used in CBT for insomnia (CBT-I), a gold-standard treatment that encourages reducing anxiety around sleep, avoiding clock-watching, and allowing the body to sleep when it’s ready.
Practical Tips for Night Wakings and Better Sleep
If you often wake during the night or are curious about segmented sleep, these evidence-based strategies can help improve your sleep quality without conflicting with medical treatments.
1. Don’t Panic if You Wake at 3 a.m.
Night-time awakenings are common. Instead of stressing, remind yourself that this may be part of your body’s natural rhythm. Staying calm reduces the anxiety that keeps you awake.
2. Keep Lights Low
Avoid screens and bright lights as they suppress melatonin and signal wakefulness. Use a warm, low-level light if needed, and keep stimulation minimal.
3. Do Something Relaxing
If you’re wide awake after 20 minutes, get out of bed and try a calm activity: light reading, breathing exercises, gentle music, or sipping herbal tea. Choose something soothing but not mentally engaging.
4. Avoid Clock-Watching
Checking the time creates pressure and stress. Turn your clock face away and trust your body to guide you back to sleep.
5. Use Your Bed Only for Sleep
Even if you’re trying a two-part sleep, keep your bed for resting. If you’re awake for a while, step out of bed and return only when drowsy. This helps train your brain to associate bed with sleep.
6. Prioritise Total Sleep Time
If you try a biphasic routine, make sure your combined sleep adds up to 7–8 hours. It may take some experimentation to find a rhythm that works. Consider short afternoon naps if needed, but avoid long naps that interfere with nighttime sleep.
7. Address Underlying Sleep Disruptors
Poor sleep can stem from stress, caffeine, alcohol, pain, or sleep disorders like apnoea. Healthy sleep hygiene is essential: limit stimulants, avoid heavy evening meals, keep your room cool and dark, and manage stress. If issues persist, speak to a GP or sleep specialist.
8. Be Patient
There’s no perfect schedule. Some people feel more rested, allowing for a natural midnight break; others prefer a continuous block. Try what feels right for your body and don’t expect flawless sleep every night.
One Size Doesn’t Fit All
Segmented sleep isn’t for everyone. Not all societies slept this way, and for many modern adults, two separate sleep periods just aren’t practical.
Also, frequent night-time disruptions (like shift work or irregular polyphasic schedules) can lead to reduced deep sleep and worse daytime alertness.
What’s important is consistency, total sleep time, and alignment with your circadian rhythm.
Final Thoughts
Segmented sleep isn’t a cure-all, but it offers a helpful reframe, especially for people who stress about waking in the night. Instead of seeing it as a flaw, it may be a glimpse into a natural rhythm your body still remembers.
Try this: if you wake up during the night, don’t panic. Stay calm, avoid your phone, and do something low-stimulus until sleep returns.
And if sleep remains a struggle, don’t hesitate to get support. At Cannabis Clinic, we take a holistic approach to sleep health, often it’s small mindset shifts, not drastic overhauls, that make the biggest difference.
References
- Ekirch AR. Segmented sleep in preindustrial societies. Sleep. 2016;39(3):715–716.
- Wehr TA. In short photoperiods, human sleep is biphasic. J Sleep Res. 1992;1(2):103–107.
- Yetish G, Kaplan H, Gurven M, et al. Natural sleep and its seasonal variations in three pre-industrial societies. Curr Biol. 2015;25(21):2862–2868.
- Weaver MD et al. Adverse impact of polyphasic sleep patterns in humans. Sleep Health. 2021;7(3):293–302.
- Brown WA. Ancient Sleep in Modern Times. Scientific American Mind. 2006;17(6):14–15.
- https://www.sleepfoundation.org/circadian-rhythm
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep
- https://deploymentpsych.org/blog/staff-perspective-unresolved-sleep-mystery-segmented-sleep
- https://www.sciencedirect.com/science/article/pii/S2352721821000309
- https://www.health.harvard.edu/sleep/awake-at-3-am-strategies-to-help-you-to-get-back-to-sleep
Disclaimer: Medicinal cannabis and CBD oil are unapproved medicines in NZ which means that there is no conclusive evidence for their effect, apart from Sativex. Many doctors do not routinely prescribe cannabis medicines. The above article was written for general educational purposes and does not intend to suggest that medicinal cannabis can be used to treat any health condition. Please consult with your healthcare provider.