How Ancient Sleep Patterns Differ from Modern Sleep Habits

Sleep is a fundamental human need, yet the way we sleep today is vastly different from how our ancestors rested thousands of years ago. Modern society, with its artificial lighting, digital distractions, and rigid work schedules, has reshaped our natural sleep rhythms. By examining ancient sleep patterns, we can uncover fascinating insights into how humans used to rest—and whether returning to some of these older habits could improve our health and well-being.

The Concept of Segmented Sleep

One of the most striking differences between ancient and modern sleep is the prevalence of segmented sleep—also known as biphasic sleep or first and second sleep. Historical records, including diaries, medical texts, and literature from medieval Europe, suggest that people often slept in two distinct phases:

1. First Sleep: Shortly after sunset, individuals would go to bed and sleep for about 3-4 hours.
2. Wakeful Period: Around midnight, they would wake naturally, staying awake for an hour or two. During this time, people might pray, read, converse with family members, or even visit neighbors.
3. Second Sleep: After this brief period of wakefulness, they would return to sleep until dawn.

This pattern was so common that references to “first sleep” and “second sleep” appear in texts from ancient Rome, medieval Europe, and even early modern England. Anthropological studies of pre-industrial societies also reveal similar sleep habits among hunter-gatherer groups, suggesting that segmented sleep may be humanity’s natural rhythm.

The Influence of Artificial Light

The widespread adoption of artificial lighting—first with candles and oil lamps, then gaslight, and finally electric light—played a major role in shifting sleep patterns. Before artificial illumination, people’s sleep schedules were closely tied to the sun. When darkness fell, activity slowed, and sleep followed naturally.

With the advent of streetlights and indoor lighting, nighttime became an extension of the day. People stayed awake later, compressing their sleep into a single, uninterrupted block. The Industrial Revolution further reinforced this change, as factory work required strict schedules, leaving little room for segmented sleep.

Sleep in Pre-Industrial Societies

Studies of modern hunter-gatherer societies, such as the Hadza of Tanzania, the San of Namibia, and the Tsimané of Bolivia, provide clues about ancient sleep habits. These groups, who live without electricity, tend to follow these patterns:

• Sleep Duration: They average 6-7 hours per night, slightly less than the often-recommended 8 hours in modern societies.
• Timing: They go to bed several hours after sunset and wake before sunrise, aligning sleep with natural temperature drops.
• Napping: Short daytime naps are common, especially in hot climates.

Interestingly, these groups rarely suffer from chronic insomnia, suggesting that their sleep patterns may be more aligned with human biology than modern industrialized sleep habits.

The Role of Seasonal Variations

Before artificial lighting, sleep patterns likely varied with the seasons. In winter, when nights were longer, people may have slept more, possibly in segmented blocks. In summer, shorter nights might have led to shorter, more consolidated sleep.

Some historians believe that the long winter nights in northern Europe contributed to the tradition of “night-waking,” where people would wake in the middle of the night for quiet activities before returning to sleep.

Could Ancient Sleep Patterns Improve Modern Rest?

Given the rise in sleep disorders like insomnia and sleep apnea, some researchers suggest that returning to a more natural sleep rhythm could benefit health. Possible advantages of segmented sleep include:

• Improved Relaxation: The wakeful period between sleeps may allow for deep reflection or meditation.
• Better Sleep Quality: Some people report feeling more refreshed after biphasic sleep.
• Alignment with Circadian Rhythms: Our bodies may naturally prefer two sleep phases rather than one long stretch.

However, modern life makes it difficult to adopt segmented sleep. Work schedules, artificial lighting, and digital screens disrupt our natural rhythms. Still, some sleep experts recommend experimenting with short naps or adjusting bedtime to see if a biphasic pattern feels more natural.

Conclusion

Ancient sleep patterns reveal that humans did not always sleep in one uninterrupted block. Instead, segmented sleep—with a wakeful period in the middle of the night—may have been the norm for millennia. While modern life has reshaped our sleep habits, understanding these ancient rhythms could help us rethink how we rest today. Perhaps the key to better sleep lies not in forcing eight continuous hours but in embracing a more flexible, natural approach to rest.

Would you try segmented sleep if it meant better rest? The answer might lie in our past.