The Myth of Unbroken Sleep
For years, we’ve been told that a perfect night means eight solid, uninterrupted hours of slumber. Waking up at 3 a.m. is often seen as a sign of stress or a sleep disorder. However, this belief is being challenged by the concept of segmented or biphasic
sleep. This pattern involves a 'first sleep' of several hours, a period of quiet wakefulness, and then a 'second sleep' until morning. It's not necessarily insomnia; it’s a different way of resting that was once the norm. Waking up during the night is completely normal, with most people experiencing brief arousals multiple times per hour without even noticing. The issue isn't waking up, but the anxiety and stress that often follows when we can't immediately fall back asleep.
A Pattern as Old as Time
Before the Industrial Revolution and the invention of artificial light, segmented sleep was the dominant pattern for humans. Historical records from ancient Greece to medieval Europe are filled with references to a 'first' and 'second' sleep. People would sleep for about four hours, wake for an hour or two after midnight, and use this quiet time for reflection, prayer, intimacy, or even visiting neighbours. This peaceful interlude was not a source of anxiety but a valued part of the day. The shift to a single, consolidated block of sleep, or monophasic sleep, is a relatively recent development driven by industrial work schedules and electricity, which extended our 'awake' hours.
Why Is This Discussion Surfacing in India Now?
In India, the conversation around sleep is gaining urgency. Recent surveys from 2026 indicate a growing sleep crisis, with a significant portion of the population getting less than the recommended amount of sleep. Reports show that nearly half of Indians get less than six hours of uninterrupted sleep. Cities like Mumbai have been ranked as some of the most sleep-deprived. The pressures of urbanization, demanding work cultures, late-night screen use, and increased stress are major contributors. As people find their sleep becoming more fragmented, they are starting to question the rigid eight-hour ideal and explore whether their night waking is a symptom of a modern problem or a return to an older, more natural pattern.
Problem vs. Pattern: When to Be Concerned
So, how do you know if your night waking is a natural rhythm or a sign of a problem like sleep maintenance insomnia? The key difference lies in how you feel. If you wake up but can fall back to sleep relatively easily and feel rested the next day, you may simply have a biphasic sleep tendency. For some, learning that this pattern is historical and normal can reduce the anxiety associated with waking up, making it easier to return to sleep. However, if you consistently wake up and struggle to get back to sleep for extended periods, feel tired and unable to function during the day, or experience symptoms like snoring or gasping, it is important to consult a doctor.
Embracing the Wakeful Window
If you find yourself awake in the middle of the night, the worst thing you can do is lie in bed worrying about it. Staring at the clock will only increase your anxiety. Instead, try reframing this time. If you can't fall back asleep within about 20 minutes, get out of bed. Go to another dimly lit room and do something calm and relaxing, like reading a physical book, listening to soft music, or meditating. Avoid looking at your phone or any other screen, as the blue light can make you feel more alert. Think of this time not as a disruption, but as a quiet pause. When you start to feel genuinely sleepy again, return to bed.
