Many people wonder whether it is healthier to sleep for 8 hours at once or divide sleep into two phases. The truth is, both patterns can work, but it depends on your lifestyle, routine, and how refreshed you feel. “Continuous 7–8 hours of night sleep is still considered the most natural and restorative because your body moves smoothly through all sleep stages, including deep sleep and REM. This helps with memory, immunity, mood, and overall energy,” said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Parel, Mumbai.
However, some people naturally follow a biphasic pattern, for example, 6–7 hours at night and a short 20–30 minute nap during the day.
Dr Prashant Makhija, consultant neurologist at Wockhardt Hospitals, Mumbai Central, explained that historically, some cultures followed a pattern of “first sleep” and “second sleep.” “However, the human body is very adaptable. Today, one consolidated block of sleep fits better with modern routines, work schedules, and daily demands. Segmented sleep can work, but only if both segments are long enough to complete full sleep cycles, which is hard for most adults to maintain,” said Dr Makhija.
This can also be healthy if the total sleep adds up and you wake up feeling alert. “What matters most is consistency,” said Dr Agarwal.
Can divided sleep work for certain groups?
Yes, affirmed Dr Makhija. “Shift workers, new parents, caregivers, and people with unpredictable schedules often sleep in two phases due to their situations. For these groups, two reasonably consolidated blocks can still provide enough rest. But this approach is typically a temporary solution, not a model that helps the average person with a consistent routine,” contended Dr Makhija.
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What are the risks of fragmented sleep?
Dr Makhija noted that fragmented sleep can decrease slow-wave sleep, the stage linked to memory, emotional balance, and immune strength. “Many people also feel more tired during the day, have slower reaction times, and rely more on caffeine. Long-term irregular patterns can make existing sleep problems worse, such as insomnia, delayed sleep phase, and poor sleep efficiency,” said Dr Makhija.
If someone naturally wakes up at night, is that unhealthy?
Not necessarily. “Most people wake up briefly two to four times each night without even realising it. It only becomes a problem when the awakenings last too long or occur too often to interfere with the overall sleep window. Long periods of wakefulness at night can point to stress, poor sleep habits, sleep apnea, restless legs, or other underlying issues,” said Dr Makhija.
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So, which works better?
One solid block of sleep is best for most individuals. “A regular sleep-wake schedule, limited screen time before bed, and a cool, dark sleep environment make this easier to achieve. If lifestyle requires a split-sleep pattern, each block should still be substantial, ideally 3 to 4 hours and kept as consistent as possible from day to day,” said Dr Makhija.
Irregular sleep, frequent waking, or relying on long daytime naps can disturb your body clock, experts emphasised. Choose the pattern that gives you steady energy, better focus, and a fresh mind throughout the day. “In the long run, the best sleep routine is the one your body responds to with comfort and clarity. Listen to your natural rhythm, adjust gradually, and avoid forcing patterns that leave you tired. Quality of sleep will always matter more than the clock,” said Dr Agarwal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
