Sleep Like a Caveman

Sleep Myths

Merijn van de Laar challenges the common belief that eight hours of sleep is essential for health. He explains that scientific studies suggest seven hours is optimal, with six to eight hours being average. The Hadza tribe in Tanzania, for example, sleeps around 6.2 to 6.5 hours per night, debunking the myth that longer sleep is necessary for well-being 1.

If you look at mortality, then you see that people who sleep less than five to five and a half hours and more than nine hours are actually at risk of dying sooner.

--- Merijn van de Laar

He also notes that as people age, they naturally tend to sleep less, which might be an evolutionary adaptation for older individuals to remain alert during the night 2.

   

Natural Patterns

Examining the sleep habits of the Hadza tribe offers insights into natural sleep patterns. Merijn van de Laar highlights that only a small percentage of the Hadza report sleep problems, contrasting sharply with the 20% in Western societies 3. This difference is partly because the Hadza don't view waking up during the night as an issue, whereas many in the West do.

If you're in the bed awake and you feel quite relaxed, then I think a good thing is to be aware of the fact that being awake is actually quite normal.

--- Merijn van de Laar

He suggests that understanding these patterns can help modern individuals reframe their perceptions of insomnia and improve their sleep quality 4.

   

Light's Role

Light exposure plays a crucial role in regulating sleep, as seen in the Hadza tribe's seasonal sleep variations. Merijn van de Laar explains that the tribe experiences significant differences in sleep duration between summer and winter, influenced by natural light exposure 5. In contrast, modern lifestyles often lack this variation due to artificial lighting and indoor living.

In the morning they get a lot of bright lights, and in the early afternoon, they get a lot of bright light.

--- Merijn van de Laar

To mimic these natural conditions, he recommends increasing outdoor activities during the day and dimming lights in the evening to enhance sleep quality.