Dark period - Revision history

Admin: Removing dead links

2025-06-06T09:58:49Z

Removing dead links

← Older revision		Revision as of 09:58, 6 June 2025
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	* ~~[[Special:MyLanguage/~~Crimsonflwr~~\|Crimsonflwr]]'s free and comprehensive dark period [https://www.polyphasic.net/courses/dark-period-course/ course] (registration to polyphasic.net required).~~		* Crimsonflwr's dark period [https://docs.google.com/spreadsheets/d/10dAiiTWo4V6Fq2P0b4_xjSyvdydOHcz68BLxWGyFlSw/edit?usp=sharing calculator]. Refer to the above course for instructions regarding usage.
	* [[Special:MyLanguage/Crimsonflwr\|Crimsonflwr]]'s dark period [https://docs.google.com/spreadsheets/d/10dAiiTWo4V6Fq2P0b4_xjSyvdydOHcz68BLxWGyFlSw/edit?usp=sharing calculator]. Refer to the above course for instructions regarding usage.

	== References == <!--T:47-->		== References == <!--T:47-->

Admin at 14:54, 17 May 2025

2025-05-17T14:54:44Z

← Older revision		Revision as of 14:54, 17 May 2025
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	== Methods == <!--T:11-->		== Methods == <!--T:11-->

	=== Goggles === ~~<!--T:12-->~~		=== Goggles ===

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	The most popular and versatile method for achieving a dark period is through the use of red-coloured laser goggles (colloquially known as "DP goggles" in the [[Special:MyLanguage/Polyphasic Sleep Discord\|Discord community]]). There are several types of these available, and below is a comparison between their light-filtering lens tints.		The most popular and versatile method for achieving a dark period is through the use of red-coloured laser goggles (colloquially known as "DP goggles" in the [[Special:MyLanguage/Polyphasic Sleep Discord\|Discord community]]). There are several types of these available, and below is a comparison between their light-filtering lens tints.
	{{note\|The data and the links here are sourced from online stores ~~on Taobao and other websites~~, but not all have been confirmed by the editors here. The data has also not been independently verified by ourselves, and the Wiki makes no guarantee of validity of this data.\|warn}}		{{note\|The data and the links here are sourced from online stores, but not all have been confirmed by the editors here. The data has also not been independently verified by ourselves, and the Wiki makes no guarantee of validity of this data.\|warn}}
	{\| class="wikitable"		{\| class="wikitable"
	\|+Comparison of commonly available red goggles (links not sponsored)		\|+Comparison of commonly available red goggles (links not sponsored)

>Yu: Update orange goggles 2 image

2020-12-26T06:25:16Z

Update orange goggles 2 image

← Older revision		Revision as of 06:25, 26 December 2020
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	\|35%		\|35%
	\|Recommended		\|Recommended
	\|[[File:Orange ~~google~~ 2.jpg\|frameless]]		\|[[File:Orange goggles 2.jpg\|frameless]]
	\|-		\|-
	\|Orange 1		\|Orange 1

>Yu: change DP glass order

2020-12-26T06:02:57Z

change DP glass order

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 |Recommended
 |[[File:Light red goggles.png|frameless|253x253px]]
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 |Orange 1
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 |Recommended
 |[[File:Orange goggles.png|frameless]]
 |-
 |Yellow

Admin: add disclaimer

2020-12-26T01:10:21Z

add disclaimer

← Older revision		Revision as of 01:10, 26 December 2020
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	<!--T:13-->		<!--T:13-->
	The most popular and versatile method for achieving a dark period is through the use of red-coloured laser goggles (colloquially known as "DP goggles" in the [[Special:MyLanguage/Polyphasic Sleep Discord\|Discord community]]). There are several types of these available, and below is a comparison between their light-filtering lens tints:		The most popular and versatile method for achieving a dark period is through the use of red-coloured laser goggles (colloquially known as "DP goggles" in the [[Special:MyLanguage/Polyphasic Sleep Discord\|Discord community]]). There are several types of these available, and below is a comparison between their light-filtering lens tints.
			{{note\|The data and the links here are sourced from online stores on Taobao and other websites, but not all have been confirmed by the editors here. The data has also not been independently verified by ourselves, and the Wiki makes no guarantee of validity of this data.\|warn}}
	{\| class="wikitable"		{\| class="wikitable"
	\|+Comparison of commonly available red goggles (links not sponsored)		\|+Comparison of commonly available red goggles (links not sponsored)

Admin at 00:51, 26 December 2020

2020-12-26T00:51:12Z

← Older revision		Revision as of 00:51, 26 December 2020
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	\|[[File:Yellow goggle profile.png\|frameless\|241x241px]]		\|[[File:Yellow goggle profile.png\|frameless\|241x241px]]
	\|50%		\|50%
	\|~~Acceptable~~		\|Useful but not ideal
	\|[[File:Yellow goggles.png\|frameless]]		\|[[File:Yellow goggles.png\|frameless]]
	\|-		\|-

Admin at 00:47, 26 December 2020

2020-12-26T00:47:51Z

← Older revision		Revision as of 00:47, 26 December 2020
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	\|[[File:Light red goggles.png\|frameless\|253x253px]]		\|[[File:Light red goggles.png\|frameless\|253x253px]]
	\|-		\|-
	\|Orange		\|Orange 1
	~~[https://aliexpi.com/zCJv aliexpress]~~
	[https://www.ebay.com/itm/143801500303 ebay]		[https://www.ebay.com/itm/143801500303 ebay]
	\|[[File:Orange goggles profile.png\|frameless\|238x238px]]		\|[[File:Orange goggles profile.png\|frameless\|238x238px]]

Admin: Marked this version for translation

2020-12-22T16:38:47Z

Marked this version for translation

← Older revision		Revision as of 16:38, 22 December 2020
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	For all of these software packages, you should change the color temperature to the lowest possible usable value (1000K for redshift, 800K for f.lux).		For all of these software packages, you should change the color temperature to the lowest possible usable value (1000K for redshift, 800K for f.lux).

			<!--T:50-->
	For the purpose of DP management on Windows OS, '''SunsetScreen''' is the preferable choice over the widely more popular f.lux, as the latter does not allow setting user defined start and beginning times in conjunction and enforces a preset duration for the color shift, which will not be optimal for many schedules, to circumvent this, the user has to manually shift down the color temperature (by repeatedly pressing '''"Shift+Alt+Page Down"''' key), moreover, this custom setting is not stored and overwrites the automatic color shift timing, forcing the user to repeat the same procedure at least once per day.		For the purpose of DP management on Windows OS, '''SunsetScreen''' is the preferable choice over the widely more popular f.lux, as the latter does not allow setting user defined start and beginning times in conjunction and enforces a preset duration for the color shift, which will not be optimal for many schedules, to circumvent this, the user has to manually shift down the color temperature (by repeatedly pressing '''"Shift+Alt+Page Down"''' key), moreover, this custom setting is not stored and overwrites the automatic color shift timing, forcing the user to repeat the same procedure at least once per day.
	Additionally, SunsetScreen allows setting predefined values for brightness for day and night setting separately and offers the option of toggling a color inversion mode by hotkey.		Additionally, SunsetScreen allows setting predefined values for brightness for day and night setting separately and offers the option of toggling a color inversion mode by hotkey.

			<!--T:51-->
	An alternative, potentially more effective, method of software based color filtering is employed by '''NegativeScreen'''.		An alternative, potentially more effective, method of software based color filtering is employed by '''NegativeScreen'''.
	It offers 12 different predefined color modification schemes, which tend to produce more usable and vastly more customizable results (it is possible to create custom inversion profiles with the help of a GUI application) than the more basic color inversion software like the integrated Windows color inversion mode. Of particular interest for the purpose of DP management is the "'''inverted red'''" mode, which drastically reduces the amount of visible light emitted by the display (especially when originally light colored content was presented on the screen), while having a similar color shifting effect to the other software presented above.		It offers 12 different predefined color modification schemes, which tend to produce more usable and vastly more customizable results (it is possible to create custom inversion profiles with the help of a GUI application) than the more basic color inversion software like the integrated Windows color inversion mode. Of particular interest for the purpose of DP management is the "'''inverted red'''" mode, which drastically reduces the amount of visible light emitted by the display (especially when originally light colored content was presented on the screen), while having a similar color shifting effect to the other software presented above.

Admin: added ref templates

2020-12-21T14:28:24Z

added ref templates

← Older revision		Revision as of 14:28, 21 December 2020
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	Modern humans often use electric lighting during the night. This can cause difficulty as the body thinks it is still daytime even if it is already midnight, and is part of the reason why people often experience the desire to sleep later and later each day.<ref~~>Eun Yeon Joo, Sabra M Abbott, Kathryn J Reid, Donghong Wu, Joseph Kang, John Wilson, Phyllis C Zee (April 2017). ''[https:~~//www.sciencedirect.com/science/article/abs/pii/S1389945716302295 Timing of light exposure and activity in adults with delayed sleep-wake phase disorder]''. Sleep Medicine, Volume 32, April 2017, Pages 259-265, https://doi.org/10.1016/j.sleep.2016.09.009</ref> For monophasic sleepers, a somewhat short dark period can be maintained during their long sleep hours, which keeps their circadian rhythms relatively stable.		Modern humans often use electric lighting during the night. This can cause difficulty as the body thinks it is still daytime even if it is already midnight, and is part of the reason why people often experience the desire to sleep later and later each day.<ref name="Joo2017" /> For monophasic sleepers, a somewhat short dark period can be maintained during their long sleep hours, which keeps their circadian rhythms relatively stable.

	<!--T:5-->		<!--T:5-->
	However, for polyphasic sleepers who might not have such long sleep blocks, this poses an issue. As artificial light is present around the clock, [[wikipedia:Melatonin\|melatonin]] production is suppressed and the quality of SWS is compromised. This causes extra difficulty in adaptation and is also unhealthy, as circadian disruption is linked to various health issues.<ref~~>https:~~/~~/www.ncbi.nlm.nih.gov/pmc/articles/PMC4632990/</ref~~> To avoid this, polyphasic sleepers (and monophasic sleepers too) should practice a dark period, during which no blue, green or white (as this contains both blue and green) light should enter the eye.		However, for polyphasic sleepers who might not have such long sleep blocks, this poses an issue. As artificial light is present around the clock, [[wikipedia:Melatonin\|melatonin]] production is suppressed and the quality of SWS is compromised. This causes extra difficulty in adaptation and is also unhealthy, as circadian disruption is linked to various health issues.<ref name="pmid25635592" /> To avoid this, polyphasic sleepers (and monophasic sleepers too) should practice a dark period, during which no blue, green or white (as this contains both blue and green) light should enter the eye.

	== Timing == <!--T:6-->		== Timing == <!--T:6-->
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	[[File:Melanopic.png\|thumb]]		[[File:Melanopic.png\|thumb]]
	The intrinsically photosensitive retinal ganglion cells (ipRGCs) controls the secretion of melatonin by the pineal gland. Their sensitivity to light is independent from normal vision, which is mediated by cones and rods in the eyes. The ipRGCs have a peak sensitivity at 480 nm and drops off on both sides.<ref~~>CIE TN 003:2015, Report on the First International Workshop on Circadian and Neurophysiological Photometry, 2013, published 2015<~~/~~ref~~> During the dark period it is preferable to avoid light altogether, as all light provides some melatonin suppression, but this is not reasonable for most people's lifestyles. Instead, is best to simply avoid as much bright light as possible, and limit light intake to only necessary yellow, orange and red light in order to limit melatonin suppression as much as possible.		The intrinsically photosensitive retinal ganglion cells (ipRGCs) controls the secretion of melatonin by the pineal gland. Their sensitivity to light is independent from normal vision, which is mediated by cones and rods in the eyes. The ipRGCs have a peak sensitivity at 480 nm and drops off on both sides.<ref name="cie15" /> During the dark period it is preferable to avoid light altogether, as all light provides some melatonin suppression, but this is not reasonable for most people's lifestyles. Instead, is best to simply avoid as much bright light as possible, and limit light intake to only necessary yellow, orange and red light in order to limit melatonin suppression as much as possible.

	== Methods == <!--T:11-->		== Methods == <!--T:11-->
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	Intense exercise such as strenuous weight lifting and long-distance running should be avoided during dark period, as this might disrupt the circadian rhythm.<ref~~>Christopher A Wolff, Karyn A Esser, Exercise timing and circadian rhythms, Current Opinion in Physiology, Volume 10, 2019, Pages 64-69, ISSN 2468-8673, <nowiki>https:~~/~~/doi.org/10.1016/j.cophys.2019.04.020</nowiki>.</ref~~> In addition, exercise may also disrupt sleep and/or increase sleep onset as a result of increased heart rate. However, during adaptation, it might be desirable to use exercise as a means to stay awake. Choose mild exercise routines and do not exercise for an extended period of time to avoid circadian disruption or sleep onset issues; both of which may hinder your sleep quality and harm your adaptation.		Intense exercise such as strenuous weight lifting and long-distance running should be avoided during dark period, as this might disrupt the circadian rhythm.<ref name="Wolff2019" /> In addition, exercise may also disrupt sleep and/or increase sleep onset as a result of increased heart rate. However, during adaptation, it might be desirable to use exercise as a means to stay awake. Choose mild exercise routines and do not exercise for an extended period of time to avoid circadian disruption or sleep onset issues; both of which may hinder your sleep quality and harm your adaptation.

	== See also == <!--T:45-->		== See also == <!--T:45-->
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	<~~references~~ />		{{reflist\|refs=
			<ref name="Joo2017">{{cite journal \|vauthors=Joo EY, Abbott SM, Reid KJ, Wu D, Kang J, Wilson J, Zee PC \|date=April 2017 \|title=Timing of light exposure and activity in adults with delayed sleep-wake phase disorder \|url=https://www.sciencedirect.com/science/article/abs/pii/S1389945716302295 \|journal=Sleep Medicine \|volume=32 \|pages=259-265 \|doi=10.1016/j.sleep.2016.09.009}}</ref>
			<ref name="pmid25635592">{{cite journal \|vauthors=Brainard J, Gobel M, Scott B, Koeppen M, Eckle T \|date=May 2015 \|title=Health implications of disrupted circadian rhythms and the potential for daylight as therapy \|url=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632990/ \|journal=Anesthesiology \|volume=122 \|issue=5 \|pages=1170-1175 \|doi=10.1097/ALN.0000000000000596 \|pmc=4632990 \|pmid=25635592}}</ref>
			<ref name="cie15">CIE TN 003:2015, Report on the First International Workshop on Circadian and Neurophysiological Photometry, 2013, published 2015</ref>
			<ref name="Wolff2019">{{cite journal \|vauthors=Wolff CA, Esser KA \|date=2019 \|title=Exercise timing and circadian rhythms \|journal=Current Opinion in Physiology \|volume=10 \|pages=64-69 \|doi=10.1016/j.cophys.2019.04.020 \|issn=2468-8673}}</ref>
			}}

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>Yu: bold text

2020-12-20T08:17:56Z

bold text

← Older revision		Revision as of 08:17, 20 December 2020
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	An alternative, potentially more effective, method of software based color filtering is employed by '''NegativeScreen'''.		An alternative, potentially more effective, method of software based color filtering is employed by '''NegativeScreen'''.
	It offers 12 different predefined color modification schemes, which tend to produce more usable and vastly more customizable results (it is possible to create custom inversion profiles with the help of a GUI application) than the more basic color inversion software like the integrated Windows color inversion mode. Of particular interest for the purpose of DP management is the "~~Inverted Red~~" mode, which drastically reduces the amount of visible light emitted by the display (especially when originally light colored content was presented on the screen), while having a similar color shifting effect to the other software presented above.		It offers 12 different predefined color modification schemes, which tend to produce more usable and vastly more customizable results (it is possible to create custom inversion profiles with the help of a GUI application) than the more basic color inversion software like the integrated Windows color inversion mode. Of particular interest for the purpose of DP management is the "'''inverted red'''" mode, which drastically reduces the amount of visible light emitted by the display (especially when originally light colored content was presented on the screen), while having a similar color shifting effect to the other software presented above.

	<!--T:18-->		<!--T:18-->