Is segmented sleep healthy? How it works and what to expect
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
There is more than one way to get a good night's sleep. Learn what segmented sleep is, why some people swear by it, and 9 tips for exploring it mindfully.
If you tend to wake up at 2am, then toss and turn for two hours, before finally giving up and just getting up for the day, you are one of many.
So many people wrestle with insomnia or interrupted sleep, and it can make you think that there’s something wrong with you. But maybe that’s not the case. Maybe that’s just the way you were built, and it’s time to stop fighting what’s most natural for you and rolling with it instead.
Enter: segmented sleep, a type of sleep that’s actually centuries old, and could be the answer to your problems.
Apparently it’s not been uncommon in history for people to split their sleep into two or more rounds or segments. Nowadays, this sleep style is growing more popular and it might be because it offers more flexibility and takes the pressure off of people thinking they need eight uninterrupted hours. If this sounds appealing to you, let’s explore a different way to rest.
What is segmented sleep?
Segmented sleep—also called biphasic or polyphasic sleep—is the practice of dividing your rest into two or more separate parts instead of one long stretch.
Historically, segmented sleep was entirely normal. In the past, people commonly had a “first sleep” after dusk, woke for an hour or two around midnight, then returned for a “second sleep” until morning. During that quiet middle window, they might read, stoke the fire, reflect, or even socialize.
Today, this type of sleep is making a comeback because many people are realizing that their bodies are just different. They sleep better in smaller chucks and that’s completely okay.
Why do people choose segmented sleep?
Some people choose segmented sleep because it works better for them, but for others, it’s a necessity. Here are four common reasons why people gravitate towards it.
Different lifestyles: Parents of newborns and night-shift workers often can’t get uninterrupted sleep windows. Segmented sleep can help them feel more in control of their rest.
Biological reasons: Chronic pain, anxiety, and conditions like ADHD can all disrupt sleep. Instead of fighting their biology, some find it easier to adapt around it.
The middle-of-the-night window feels sacred: For those who naturally wake during the night, that in-between space can become a time for meditation or stillness.
It removes the pressure to sleep perfectly: For many, waking up at 2am is part of their rhythm. This style allows them to honor that and switch the narrative from, “I can’t sleep” to, “This is how I sleep.”
Is segmented sleep healthy? Pros and cons to consider
While modern sleep science has largely been centered on consolidated sleep, research is starting to acknowledge that alternative rhythms like segmented sleep might be just as healthy.
With that said—like any sleep pattern—segmented sleep does come with potential upsides and downsides.
The potential upsides
Less pressure: One of the biggest emotional wins of segmented sleep is psychological. If you stop viewing 3am wakeups as bad, you reduce the anxiety that can spiral into insomnia.
More reflection and creativity: That calm, quiet space in the middle of the night can be the best time to journal, read, or even just sit in silence.
Greater flexibility: If your life doesn’t fit a 9–5 mold, segmented sleep offers more options. You could nap during the day and sleep in shorter stretches at night.
Historical validation: Knowing that segmented sleep has deep roots in human history can help take the edge off.
The potential downsides
Social and work conflicts: If you live with a partner who sleeps differently or work a job that demands rigid hours, segmented sleep can clash with those responsibilities.
It may not work for everyone: Some people feel disoriented when their sleep is fragmented. You may also find it hard to fall back asleep after waking in the middle of the night.
Harder to achieve deep sleep: You could get less REM sleep, both of which are crucial for recovery and memory. This is more of a concern if your total sleep time drops below what your body needs.
It requires self-awareness: Segmented sleep isn’t a set it and forget it solution. It usually takes trial, error, and a lot of tuning in to see if it’s actually working.
How to experiment with segmented sleep: 9 tips to try it out
If you struggle with getting a full night’s rest, segmented sleep might be just the thing to help you take the pressure off sleeping. Here are nine doable ways you can improve your sleep quality.
1. Track your natural rhythms before making changes
Segmented sleep usually works best when you align with patterns your body naturally wants. Spend a week noticing when you naturally feel sleepy and when you tend to wake up.
Keep a simple sleep log. This can help you find out if you’re always waking up around the same time at night or if there’s usually a point in the afternoon when you crash.
Read more: How to beat the afternoon slump in 8 ways (without coffee)
2. Redefine the “middle of the night”
If you wake up in the middle of the night, don’t immediately try to force yourself back to sleep. Instead, see it as part of your sleep. This shift in mindset alone can reduce stress.
During this wakeful window, do something calm. You could read a book, journal your intentions, or listen to a soothing meditation.
💙 Meander through the British country by listening to A Woodland Stroll to Sleep with Prof. Megan Reitz.
3. Keep light low and vibes soft
Light can tell your brain it’s time to be awake. During your waking window, avoid overhead lights and screens. Instead use dim lighting like a salt lamp or low-wattage bulb.
Also if you have to look at your phone, use night mode and keep brightness down.
4. Build consistent sleep blocks
It’s important to still get enough total rest with segmented sleep. So, aim for 7–9 hours across both segments. You could do 8:30pm–12:30am and then 2:30am–6am, or you could do 10 pm–2am and 4–7am.
There’s no correct time frame. It really just depends on what works best for you, but keep your schedule relatively stable for at least a week to see how your body responds.
5. Anchor your rhythm with routines
Start and end each sleep block with gentle rituals that cue your body for rest. You could drink lavender tea, read something familiar, or do breathwork, like these 10 types of breathing exercises.
It could also be as simple as mindfully washing your face and brushing your teeth for two minutes.
6. Use the day to support your night
Segmented sleep still benefits from solid daytime habits. Some good habits to add into your schedule are avoiding caffeine after 2pm and moving your body, even if it’s just a short walk.
7. Make the wake window work for you
Treat your waking window not as insomnia, but as an intentional pause. If you feel pressure to be productive, it defeats the purpose.
If you do get anxious, write down your worries in a notebook and put it away.
Read more: 20 affirmations for anxiety relief (and how to use them)
8. Adjust gently, especially if you’re doing this out of necessity
If you’re a parent, caregiver, or shift worker, segmented sleep may be your reality by default. To make it easier on yourself, build in micro-moments of rest during the day.
A 20-minute power nap or even just five minutes of mindful breathing can really help restore you.
💙 Take a power nap by listening to the sleep story A Very Proper Tea Party with Dame Mary Berry
9. Reassess regularly
After a couple weeks, ask yourself if you’re feeling more or less rested overall and if you feel less anxious about sleep. If you’re feeling more stable and more rested, keep going.
But if it starts to feel like one more thing to manage, it might not be the right fit, and that’s okay.
Segmented sleep FAQs
Why do people choose segmented sleep?
People turn to segmented sleep for many reasons, but the most common one is because conventional sleep schedules just aren’t working.
Some people deal with chronic insomnia and find it easier to stop fighting their wakefulness. Others have demanding jobs or health conditions that make eight uninterrupted hours feel unrealistic. Plus, there are those who just naturally wake up at night and are tired of treating that pattern like a flaw.
How do I know if segmented sleep is right for me?
A good place to start is by asking yourself how your current sleep routine is serving you. If you regularly wake up in the night or find yourself dreading bedtime, segmented sleep might be right for you.
This style of sleep could give you some breathing room. But try to experiment with it when you’re not under extreme stress, so you can really tune in to how your body responds.
What are some downsides of segmented sleep?
The biggest challenge is that it doesn’t always mesh well with the rest of the world. If you have a 9–5 job or limited opportunities to rest during the day, building a segmented routine can feel really tough.
There’s also an adjustment period where your body might feel disoriented at first, especially if your second sleep segment gets cut short. Additionally for some people, waking up in the middle of the night ends up being more stressful than restful. That’s why it’s good to approach this with curiosity and not a rigid goal.
Can segmented sleep help with insomnia?
Segmented sleep can help with insomnia. In fact, one of the hardest parts of insomnia is the pressure to fall asleep fast and stay that way. But segmented sleep challenges that narrative by reframing wakefulness as a natural part of the night.
This shift alone can reduce anxiety and make it easier to relax. If you regularly wake up at night and panic about being awake, segmented sleep can help you build a gentler relationship with rest.
How long does it take to adjust to segmented sleep?
Most people need around one to two weeks to settle into a segmented sleep rhythm. During this adjustment period, you might feel more tired, but this is normal. Your body is just learning a new pattern.
If after a few weeks you feel more rested and less anxious about sleep, you’re most likely on the right track. With that said, if it still feels off, that’s okay too. Not every experiment sticks.
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