biphasic

It’s two or three in the morning and something clicks in your eyes. You wake up. There are five seconds of disorientation. You try to go back to sleep, but many people can’t. In fact, those early morning awakenings they become a curse. Therefore, when they see on social networks that there are experts who recommend sleeping in two blocks (either in more); What’s more, when they read that biphasic sleep It is ‘normal’ biologically speakingthey think maybe they don’t have a problem. Maybe, just maybe, society has the problem. What is true in all this? How human beings sleep. A few years ago, historian Thomas Ekirch discovered recurring references to “first dreams.” It was not something isolated: he found them in documents that covered not only the Middle Ages but also the modern age. Many centuries of “first dreams” that contrasted with the fact that, in short, he did not know what they were talking about. He decided to investigate it in detail and, with this, he managed compile a series of tests historiographical evidence of the existence of a biphasic dream in these periods: according to their research, the first dream lasted from 9 to 11 at night. Then there would be a period of wakefulness (which is dedicated to the most diverse activities: chatting, praying, visiting neighbors…) and, subsequently, there would be another period of sleeping again until dawn. It’s not just something historical. Seduced by Ekirch’s ideas, psychiatrist Thomas Wehr performed an experiment with 15 subjects who were left without artificial light. He found that under certain restrictions (basically limiting their leisure activities), participants adopted a biphasic pattern. This has triggered the ‘two-phase evangelizers’. And, in fact, it is increasingly common to find people who defend it. The problem is that this ‘natural’ pattern is highly debatable. Yes, in the pre-industrial European era many slept in two phases: but that is not ‘natural’. As Wehr himself discovered, it is, in any case, the natural adaptation to short days (around 10 hours). If we go closer to the equator, where the days are more stable, the anthropological evidence does not find the same patterns. What does this mean? That there are no magical ways. If we review the research on naps, for example, we will see cases in which there is a lower cardiovascular risk and others in which cardiometabolic risk skyrockets. Here we are defenders of the napbut only when it makes sense. The bottom line here is that lack of sleep or poor quality sleep has been linked to immunological problems, metaboliccardiac, psychological and cognitive. Not only that, the scientific literature is full of studies showing an increase in coronary heart diseaseof the diabetes and of the obesity. To make matters worse, social problems they are also on the agenda. The important thing, therefore, is to find a way of sleeping that works for us. And for this we have some tricks. a lot of tricks: turn sleep into a routine (whatever it may be), exercise throughout the day, do not consume substances that affect it, relax and use our physiology to our advantage. However, the central trick is not to overwhelm ourselves. As we said years agothe idea behind all sleep experts is that, we can use certain techniques to help us sleep, but the only way to cultivate restful sleep is to reconcile ourselves to it. Image | Mussi Katz In Xataka | When “dying of sleep” is literal: This is how not sleeping can kill us