Meet Merijn van de Laar
Merijn van de Laar is a Dutch sleep therapist, researcher, and former insomniac who believes that modern sleep problems may be rooted in the way we’ve strayed from our evolutionary past. In his book How to Sleep Like a Caveman: Ancient Wisdom for a Better Night’s Rest, van de Laar argues that prehistoric humans had fewer sleep issues not because they had better beds or fancier routines, but because they weren’t obsessing over how they slept. He says it’s time we stop chasing perfection and start listening to what our biology has been trying to tell us for thousands of years.
What’s Wrong with Modern Sleep?
Despite having more tools than ever to track, measure, and optimize our sleep, people today report feeling less satisfied with it. According to van de Laar, that’s not because we’re sleeping less—average sleep duration hasn’t changed much in the last 50 years—but because we’re putting so much pressure on ourselves to sleep “perfectly.” That pressure often backfires.
He points to insomnia as a growing epidemic, particularly in Western countries where rigid sleep schedules, screen use, and anxiety about sleep have created a cycle of restlessness and frustration. In contrast, in traditional societies like Tanzania’s Hadza tribe, sleep problems are almost nonexistent. They don’t even have a word for insomnia.
What Did Cavemen Do Differently?
Van de Laar’s approach draws heavily from studies of hunter-gatherer tribes like the Hadza, who sleep outdoors, with others, and according to nature’s rhythms. These groups typically sleep for about 6 to 6.5 hours per night, spend up to 9 hours in bed, and are awake for long periods in between. And yet, they don’t see this as a problem.
“They are awake for almost two and a half hours at night,” van de Laar explains, “but they don’t worry about it. That’s the key difference.” This natural wakefulness may actually serve a biological purpose, like keeping watch for predators or other threats. Older members of the tribe, who tend to sleep less deeply, often serve as nighttime sentinels – a concept van de Laar refers to as the “poorly sleeping grandparent hypothesis.”
Why Sleeping Like a Caveman Might Work Better
Hunter-gatherers don’t obsess over sleep trackers, fancy mattresses, or whether they hit eight hours. Instead, they allow their environment to guide their sleep patterns. That means more exposure to sunlight during the day and less artificial light at night. They also move more – far more. Studies show Hadza men average over 18,000 steps a day, while women walk about 11,000. That constant activity builds up what researchers call “sleep pressure,” or the natural buildup of adenosine in the brain that signals it’s time to rest.
This pressure leads to deeper, more restorative sleep. In contrast, van de Laar says modern people often spend too much time in bed trying to force sleep. That actually lowers sleep pressure and leads to lighter, fragmented sleep.
The Myth of the 8-Hour Rule
Van de Laar challenges the popular belief that everyone needs eight hours of sleep to function. “Some people do, but most do not,” he says. In fact, insomniacs tend to spend too much time in bed – up to 9 hours – which increases restlessness. Studies suggest that six hours of sleep is often enough, as long as the person feels rested and functions well during the day.
He recommends shortening your time in bed to match your actual sleep need. For example, if you typically sleep 6 hours but spend 8 or more in bed, you might benefit from going to bed later and getting up at the same time. This method, called “sleep restriction therapy,” is a core part of cognitive behavioral therapy for insomnia (CBT-I), and it helps rebuild sleep pressure and reduce nighttime anxiety.
The Role of Light, Temperature, and Routine
Another key takeaway from van de Laar’s research is the importance of circadian rhythms—our internal 24-hour clocks that regulate sleep, hormones, and body temperature. In tribal societies, people are exposed to much more natural light during the day and live in complete darkness at night. Their sleep patterns shift naturally with the seasons.
Van de Laar suggests mimicking this by getting at least 20–30 minutes of sunlight exposure in the morning and early afternoon. He also recommends dimming lights in the evening and keeping bedroom temperatures between 60 and 68 degrees Fahrenheit. A cool environment signals the body that it’s time to sleep.
Reframing Wakefulness
A major mental shift in van de Laar’s approach is the idea that being awake at night is not necessarily bad. “Lying awake is only a problem if it makes you anxious or restless,” he says. If you wake in the night and feel calm, it’s okay to stay in bed. But if you start to feel tense, get up and do something quiet and relaxing, like reading or listening to calming music, and return to bed when sleepy.
Practical Tips for Better Sleep
Here are some of van de Laar’s top tips for adopting a more ancestral sleep style:
- Stop watching the clock. Knowing the time when you wake up can increase stress and delay sleep.
- Don’t chase eight hours. Focus on how you feel, not how long you were asleep.
- Limit time in bed. Spending less time in bed can build sleep pressure and lead to deeper sleep.
- Respect your rhythms. Discover your natural sleep pattern and work with it instead of against it.
- Get moving. Regular daytime movement improves sleep quality.
- Wind down like a caveman. Tell stories, dim the lights, and let your body ease into sleep naturally.
His Journey and the Book
Van de Laar’s interest in caveman sleep isn’t just academic. He battled insomnia himself for three years, describing the experience as “hopeless and helpless.” He tried everything, even sleeping pills, but nothing worked until he began exploring evolutionary patterns. That led him to write How to Sleep Like a Caveman, a practical guide that mixes scientific research, personal experience, and real-world advice.
As he puts it: “Keep your inner predators at bay.” Sleep, after all, shouldn’t be a battle. Sometimes the best thing you can do is relax, let go of expectations, and trust that your body knows what it’s doing. Cavemen did, and they didn’t even need an app for it.
