Patrick Sullivan Jr.

The "8 hours of sleep" rule emerged during the Industrial Revolution. In 1817, Welsh manufacturer Robert Owen coined "Eight hours' labor, Eight hours' recreation, Eight hours' rest." It wasn't based on science. It was just a practical division of a 24-hour workday. But here's where the story takes an unexpected turn...

For most of human history, people slept in two distinct phases called "biphasic sleep." Historian A. Roger Ekirch found over 500 historical documents proving this. People would sleep 3-4 hours, wake for 1-2 hours, then sleep another 3-4 hours. The most fascinating part? What happened during that middle period:

During the waking period between sleeps, people were remarkably active: • Prayer and meditation • Household chores • Visiting neighbors • Creative work • Intimate moments with partners This natural rhythm continued for thousands of years. Then everything changed:

The Industrial Revolution transformed our natural sleep patterns. Artificial lighting extended our waking hours. Factory schedules made biphasic sleep impractical. But modern science reveals something even more surprising:

A landmark study of the Hadza hunter-gatherers of Tanzania showed: They sleep just 6.25 hours per night on average. Their sleep efficiency is 68.9%. They maintain stronger circadian rhythms than Western populations. Here's why this matters:

Our ancestors didn't need 8 hours of uninterrupted sleep. Their sleep patterns adapted to their environment: • Sleep increased with warmer temperatures • Napped on 54% of days for 47.5 minutes on average • Sleep timing varied within groups This variation served a crucial purpose:

Someone in the group was always awake. In groups of 8-12 adults, at least one person was alert 99.8% of the time between 10 PM and 6 AM. This natural "night watch" system protected the group. But there's more to consider:

Recent studies show both too little AND too much sleep can be harmful. The optimal duration? 7 hours per night. Sleeping more than 9 hours increases respiratory disease mortality risk by 35%. Less than 7 hours increases it by 14%. The implications are significant:

Your optimal sleep duration is highly individual: • Genetics play a major role • Age affects sleep needs • Activity levels matter • Health conditions influence requirements One size does NOT fit all. Here's what to do instead:

1. Listen to your body's natural rhythm Don't force yourself to sleep 8 hours if you function well on less. Quality matters more than quantity. The obsession with "getting your 8 hours" can actually increase sleep anxiety.

2. Pay attention to temperature Your core body temperature drops about two hours before bedtime. The ideal bedroom temperature is between 60-67°F (15.6-19.4°C). This matches our ancestors' natural sleeping environment.

3. Embrace your chronotype Some people are naturally early birds, others are night owls. This variation is 40-72% heritable and serves an evolutionary purpose. Fighting your natural rhythm can impact your health.

4. Consider biphasic sleep If you wake up in the middle of the night, don't panic. Use this time for quiet reflection or creative work. It might be your body's natural rhythm expressing itself.

The science is clear: One-size-fits-all approaches don't work. Whether it's sleep, nutrition, or healing - your body is unique. This is why I'm passionate about sharing alternative perspectives. But there's more to this story:

Every week, I interview people who hit rock bottom with their health. They tried the conventional approach. They followed the "rules." Nothing worked. Until they discovered something unexpected...

Their darkest moments became turning points. Through "The Rock Bottom Podcast," we're sharing these transformation stories. Not just what worked - but the entire journey, including the struggles and setbacks. Because that's where the real learning happens.

Want to hear raw, unfiltered stories of health transformation? Join me on "The Rock Bottom Podcast" - where we share health horror stories that inspire. Episodes begin in April 2025. Follow me @realPatrickJr for updates.

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