Unstable adaptation - Revision history

Admin at 03:30, 7 January 2021

2021-01-07T03:30:50Z

← Older revision		Revision as of 03:30, 7 January 2021
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	<ref name="Barratt">{{cite journal \|vauthors=Barratt ES, Beaver W, White R \|date=1974 \|title=The effects of marijuana on human sleep patterns \|url=https://psycnet.apa.org/record/1974-24717-001 \|journal=Biological Psychiatry \|volume=8 \|issue=1 \|pages=47-54}}</ref>		<ref name="Barratt">{{cite journal \|vauthors=Barratt ES, Beaver W, White R \|date=1974 \|title=The effects of marijuana on human sleep patterns \|url=https://psycnet.apa.org/record/1974-24717-001 \|journal=Biological Psychiatry \|volume=8 \|issue=1 \|pages=47-54}}</ref>
	<ref name="Ebrahim">{{cite journal \|vauthors=Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB \|date=2013 \|title=Alcohol and Sleep I: Effects on Normal Sleep \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 \|journal=Alcoholism: Clinical & Experimental Research \|volume=37 \|issue=4 \|pages=539-708 \|doi=10.1111/acer.12006}}</ref>		<ref name="Ebrahim">{{cite journal \|vauthors=Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB \|date=2013 \|title=Alcohol and Sleep I: Effects on Normal Sleep \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 \|journal=Alcoholism: Clinical & Experimental Research \|volume=37 \|issue=4 \|pages=539-708 \|doi=10.1111/acer.12006}}</ref>
	<ref name="polynet>{{cite web \|url=https://www.polyphasic.net/lifestyle-considerations/ \|title=Lifestyle considerations \|website=polyphasic.net \|access-date=2020-12-07}}</ref>		<ref name="polynet>{{cite web \|url=https://web.archive.org/web/20201126215718/https://www.polyphasic.net/lifestyle-considerations/ \|title=Lifestyle considerations \|website=polyphasic.net \|access-date=2020-12-07}}</ref>
	<ref name="Berger">{{cite journal \|vauthors=Berger M, Riemann D \|date=1993 \|title=REM sleep in depression—an overview \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x \|journal=Journal of Sleep Research \|volume=2 \|issue=4 \|pages=211-223 \|doi=10.1111/j.1365-2869.1993.tb00092.x}}</ref>		<ref name="Berger">{{cite journal \|vauthors=Berger M, Riemann D \|date=1993 \|title=REM sleep in depression—an overview \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x \|journal=Journal of Sleep Research \|volume=2 \|issue=4 \|pages=211-223 \|doi=10.1111/j.1365-2869.1993.tb00092.x}}</ref>
	<ref name="Koninck">{{cite journal \|vauthors=Koninck J, Lorrain D, Christ D, Proulx G, Coulombe D \|date=1989 \|title=Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor \|url=https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 \|journal=International Journal of Psychophysiology \|volume=8 \|issue=1 \|pages=43-47 \|doi=10.1016/0167-8760(89)90018-4}}</ref>		<ref name="Koninck">{{cite journal \|vauthors=Koninck J, Lorrain D, Christ D, Proulx G, Coulombe D \|date=1989 \|title=Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor \|url=https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 \|journal=International Journal of Psychophysiology \|volume=8 \|issue=1 \|pages=43-47 \|doi=10.1016/0167-8760(89)90018-4}}</ref>

>Tzumer at 08:07, 2 January 2021

2021-01-02T08:07:04Z

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	Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally ~~are~~ much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.		Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.

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			[[Category:Adaptation to Polyphasic Sleep]]
			{{TNT\|Template:Adaptation to Polyphasic Sleep}}

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2020-12-22T16:30:02Z

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← Older revision		Revision as of 16:30, 22 December 2020
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	It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.		It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.


	== Low total sleep time == <!--T:2-->		== Low total sleep time == <!--T:2-->
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	<!--T:4-->		<!--T:4-->
	Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[Special:MyLanguage/wake time reduction\|wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.		Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[Special:MyLanguage/wake time reduction\|wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.


	== Increased sleep needs == <!--T:5-->		== Increased sleep needs == <!--T:5-->

	<!--T:6-->		<!--T:6-->
	Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Special:MyLanguage/Exercise\|physical activity]]<ref~~>Erik~~ Naylor~~, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https:~~//academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref~~><ref>Markus~~ Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/~~10.1016/j.sleep.2007.04.017</ref~~> and some substances such as [[Special:MyLanguage/cannabis\|cannabis]]<ref>Barratt~~, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.<~~/~~ref~~> or [[Special:MyLanguage/alcohol\|alcohol]]<ref~~>Irshaad O.~~ Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/~~acer.12006</ref~~>. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref~~>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.<~~/~~ref~~> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).		Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Special:MyLanguage/Exercise\|physical activity]]<ref name="Naylor" /><ref name="Dworak" /> and some substances such as [[Special:MyLanguage/cannabis\|cannabis]]<ref name="Barratt" /> or [[Special:MyLanguage/alcohol\|alcohol]]<ref name="Ebrahim" />. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref name="polynet /> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).

	<!--T:7-->		<!--T:7-->
	In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref~~>Mathias~~ Berger~~, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111~~/~~j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref~~> or intense mental activity<ref~~>J. De~~ Koninck~~, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii~~/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial, because other studies<ref~~>J. M.~~ Siegel ~~(November 2001). ''[https://pubmed.ncbi.nlm.nih.gov~~/~~11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref~~> have shown no connection between REM duration and mental activity such as studying intensity.		In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref name="Berger" /> or intense mental activity<ref name="Koninck" />. The latter is still controversial, because other studies<ref name="Siegel" /> have shown no connection between REM duration and mental activity such as studying intensity.


	== Flexing == <!--T:8-->		== Flexing == <!--T:8-->
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	<!--T:10-->		<!--T:10-->
	An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[Special:MyLanguage/polyphasic discord\|polyphasic discord]] community.		An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[Special:MyLanguage/polyphasic discord\|polyphasic discord]] community.


	== Sleep time changes == <!--T:11-->		== Sleep time changes == <!--T:11-->
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	<!--T:12-->		<!--T:12-->
	In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.		In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.


	== References == <!--T:13-->		== References == <!--T:13-->

	<!--T:14-->		<!--T:14-->
	<~~references~~ />		{{reflist\|refs=
			<ref name="Naylor">{{cite journal \|vauthors=Naylor E, Penev PD, Orbeta L, Janssen I, Ortiz R, Colecchia EF, Keng M, Finkel S, Zee PC \|date=2000 \|title=Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly \|url=https://academic.oup.com/sleep/article/23/1/1/2749954 \|journal=Sleep \|volume=23 \|issue=1 \|pages=1-9 \|doi=10.1093/sleep/23.1.1f}}</ref>
			<ref name="Dworak">{{cite journal \|vauthors=Dworak M, Wiater A, Alfer D, Stephan E, Hollmann W, Strüder HK \|date=2008 \|title=Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity \|url=https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 \|journal=Sleep Medicine \|volume=9 \|issue=3 \|pages=266-272 \|doi=10.1016/j.sleep.2007.04.017}}</ref>
			<ref name="Barratt">{{cite journal \|vauthors=Barratt ES, Beaver W, White R \|date=1974 \|title=The effects of marijuana on human sleep patterns \|url=https://psycnet.apa.org/record/1974-24717-001 \|journal=Biological Psychiatry \|volume=8 \|issue=1 \|pages=47-54}}</ref>
			<ref name="Ebrahim">{{cite journal \|vauthors=Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB \|date=2013 \|title=Alcohol and Sleep I: Effects on Normal Sleep \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 \|journal=Alcoholism: Clinical & Experimental Research \|volume=37 \|issue=4 \|pages=539-708 \|doi=10.1111/acer.12006}}</ref>
			<ref name="polynet>{{cite web \|url=https://www.polyphasic.net/lifestyle-considerations/ \|title=Lifestyle considerations \|website=polyphasic.net \|access-date=2020-12-07}}</ref>
			<ref name="Berger">{{cite journal \|vauthors=Berger M, Riemann D \|date=1993 \|title=REM sleep in depression—an overview \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x \|journal=Journal of Sleep Research \|volume=2 \|issue=4 \|pages=211-223 \|doi=10.1111/j.1365-2869.1993.tb00092.x}}</ref>
			<ref name="Koninck">{{cite journal \|vauthors=Koninck J, Lorrain D, Christ D, Proulx G, Coulombe D \|date=1989 \|title=Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor \|url=https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 \|journal=International Journal of Psychophysiology \|volume=8 \|issue=1 \|pages=43-47 \|doi=10.1016/0167-8760(89)90018-4}}</ref>
			<ref name="Siegel">{{cite journal \|vauthors=Siegel JM \|date=2001 \|title=The REM sleep-memory consolidation hypothesis \|url=https://pubmed.ncbi.nlm.nih.gov/11691984/ \|doi=10.1126/science.1063049}}</ref>
			}}
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Admin: Marked this version for translation

2020-12-11T11:46:17Z

Marked this version for translation

← Older revision		Revision as of 11:46, 11 December 2020
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			<!--T:1-->
	It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.		It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.


	== Low total sleep time ==		== Low total sleep time == <!--T:2-->

			<!--T:3-->
	It is usually very difficult to adapt to [[Special:MyLanguage/Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Special:MyLanguage/Flexing\|flexible]] and generally unstable, because any event or substance which temporarily increases the sleep needed to recover can easily compromise adapted state. This is likely the main reason why [[Special:MyLanguage/long term\|long term]] polyphasic sleepers more often are those who stay on a schedule which reduces [[Special:MyLanguage/Non-reducing\|little-to-no]] sleep, while most [[Special:MyLanguage/Nap only\|nap-only]] adaptations are shorter.		It is usually very difficult to adapt to [[Special:MyLanguage/Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Special:MyLanguage/Flexing\|flexible]] and generally unstable, because any event or substance which temporarily increases the sleep needed to recover can easily compromise adapted state. This is likely the main reason why [[Special:MyLanguage/long term\|long term]] polyphasic sleepers more often are those who stay on a schedule which reduces [[Special:MyLanguage/Non-reducing\|little-to-no]] sleep, while most [[Special:MyLanguage/Nap only\|nap-only]] adaptations are shorter.

			<!--T:4-->
	Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[Special:MyLanguage/wake time reduction\|wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.		Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[Special:MyLanguage/wake time reduction\|wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.


	== Increased sleep needs ==		== Increased sleep needs == <!--T:5-->

			<!--T:6-->
	Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Special:MyLanguage/Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref> and some substances such as [[Special:MyLanguage/cannabis\|cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[Special:MyLanguage/alcohol\|alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).		Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Special:MyLanguage/Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref> and some substances such as [[Special:MyLanguage/cannabis\|cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[Special:MyLanguage/alcohol\|alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).

			<!--T:7-->
	In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial, because other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> have shown no connection between REM duration and mental activity such as studying intensity.		In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial, because other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> have shown no connection between REM duration and mental activity such as studying intensity.


	== Flexing ==		== Flexing == <!--T:8-->

			<!--T:9-->
	Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.		Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.

			<!--T:10-->
	An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[Special:MyLanguage/polyphasic discord\|polyphasic discord]] community.		An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[Special:MyLanguage/polyphasic discord\|polyphasic discord]] community.


	== Sleep time changes ==		== Sleep time changes == <!--T:11-->

			<!--T:12-->
	In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.		In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.


	== References ==		== References == <!--T:13-->

			<!--T:14-->
	<references />		<references />
	</translate>		</translate>

Admin: Prepared the page for translation

2020-12-11T11:45:35Z

Prepared the page for translation

← Older revision		Revision as of 11:45, 11 December 2020
Line 1:		Line 1:
			<languages/>
			<translate>
	It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.		It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.


	== Low total sleep time ==		== Low total sleep time ==
	It is usually very difficult to adapt to [[Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Flexing\|flexible]] and generally unstable, because any event or substance which temporarily increases the sleep needed to recover can easily compromise adapted state. This is likely the main reason why [[long term]] polyphasic sleepers more often are those who stay on a schedule which reduces [[Non-reducing\|little-to-no]] sleep, while most [[Nap only\|nap-only]] adaptations are shorter.

	Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.		It is usually very difficult to adapt to [[Special:MyLanguage/Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Special:MyLanguage/Flexing\|flexible]] and generally unstable, because any event or substance which temporarily increases the sleep needed to recover can easily compromise adapted state. This is likely the main reason why [[Special:MyLanguage/long term\|long term]] polyphasic sleepers more often are those who stay on a schedule which reduces [[Special:MyLanguage/Non-reducing\|little-to-no]] sleep, while most [[Special:MyLanguage/Nap only\|nap-only]] adaptations are shorter.

			Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[Special:MyLanguage/wake time reduction\|wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.


	== Increased sleep needs ==		== Increased sleep needs ==
	Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref> and some substances such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).
			Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Special:MyLanguage/Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref> and some substances such as [[Special:MyLanguage/cannabis\|cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[Special:MyLanguage/alcohol\|alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).

	In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial, because other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> have shown no connection between REM duration and mental activity such as studying intensity.		In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial, because other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> have shown no connection between REM duration and mental activity such as studying intensity.


	== Flexing ==		== Flexing ==

	Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.		Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.

	An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[polyphasic discord]] community.		An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[Special:MyLanguage/polyphasic discord\|polyphasic discord]] community.


	== Sleep time changes ==		== Sleep time changes ==

	In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.		In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.


	== References ==		== References ==

	<references />		<references />
			</translate>

>PoisonSamurai: Punctuation, spelling, and grammatical changes. Added a section regarding Sleep time changes such as DST, travel, and schedule changes.

2020-12-09T03:03:40Z

Punctuation, spelling, and grammatical changes. Added a section regarding Sleep time changes such as DST, travel, and schedule changes.

← Older revision		Revision as of 03:03, 9 December 2020
Line 1:		Line 1:
	It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries or substances ~~can~~ throw off the sleeper from being adapted ~~in most cases~~. There are a few types of sleep destabilization or ~~generally~~ unstable adapted state, which are described below.		It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries, or substances may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adapted state, which are described below.

	== Low total sleep time ==		== Low total sleep time ==
	It is usually very difficult to adapt to [[Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Flexing\|flexible]] and generally unstable, because any event or substance, which temporarily increases sleep needed, can easily compromise adapted state. This is likely the main reason why [[long term]] polyphasic sleepers more often are those, who stay on a schedule, which reduces [[Non-reducing\|little-to-no]] sleep, while most [[Nap only\|nap-only]] adaptations are shorter.		It is usually very difficult to adapt to [[Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Flexing\|flexible]] and generally unstable, because any event or substance which temporarily increases the sleep needed to recover can easily compromise adapted state. This is likely the main reason why [[long term]] polyphasic sleepers more often are those who stay on a schedule which reduces [[Non-reducing\|little-to-no]] sleep, while most [[Nap only\|nap-only]] adaptations are shorter.

	Also, schedules, which reduce ~~much~~ sleep, require much denser blocks of sleep during the day because of the [[wake time reduction]]~~, so shorter~~ wake gaps are ~~possible~~, which makes such schedules inconvenient for daily life and thus unstable long term.		Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the [[wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.

	== Increased sleep needs ==		== Increased sleep needs ==
	Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External ~~impact~~ sometimes ~~can~~ significantly increase sleep needed, mostly [[wikipedia:Slow-wave_sleep\|SWS]], which can shake the adapted state~~, again depending on~~ the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, to guarantee the possibility to ~~acomodate~~ enough SWS in core(-s).		Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref> and some substances such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External events such as these sometimes may significantly increase sleep needed (mostly [[wikipedia:Slow-wave_sleep\|SWS]]) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).

	In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well~~, this includes~~ depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or ~~possibly~~ intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial ~~though~~, because ~~some~~ other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> ~~showed~~ no connection between REM duration and studying intensity.		In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well. Causes may include depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial, because other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> have shown no connection between REM duration and mental activity such as studying intensity.

	== Flexing ==		== Flexing ==
	Polyphasic sleep schedules usually become flexible after adaptation. The ~~possible level~~ of flexing depends on the scheduled total sleep time and on the stability of adaptation. ~~The~~ sleep ~~schedules, which reduce much sleep,~~ generally are much less flexible than ~~the ones~~ with higher total sleep time, as flexing is known to decrease sleep quality, which is unacceptable for the schedules with extreme compression. When sleep is flexed too ~~much~~, the adaptation can be destabilized or even ruined~~, as~~ the compression ~~can't~~ be maintained anymore.		Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.

	~~Also, the~~ adaptation to flexing should ~~be done~~ gradually ~~by incresing~~ the flexing range ~~slowly after~~ the sleeper is ~~already~~ adapted and ~~the~~ sleep is ~~stabilized~~. ~~By flexing~~ too much ~~and being~~ too fast~~, it~~ is likely to destabilize adaptation as well, which happened to some members of the [[polyphasic discord]] community.		An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the [[polyphasic discord]] community.

			== Sleep time changes ==
			In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.

	== References ==		== References ==
	<references />		<references />

Admin: added a source

2020-12-07T14:17:00Z

added a source

← Older revision		Revision as of 14:17, 7 December 2020
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	== Increased sleep needs ==		== Increased sleep needs ==
	Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External impact sometimes can significantly increase sleep needed, mostly [[wikipedia:Slow-wave_sleep\|SWS]], which can shake the adapted state, again depending on the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, to guarantee the possibility to ~~accomodate~~ enough SWS in core(-s).		Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External impact sometimes can significantly increase sleep needed, mostly [[wikipedia:Slow-wave_sleep\|SWS]], which can shake the adapted state, again depending on the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, to guarantee the possibility to acomodate enough SWS in core(-s).

	In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well, this includes depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or possibly intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>.		In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well, this includes depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or possibly intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. The latter is still controversial though, because some other studies<ref>J. M. Siegel (November 2001). ''[https://pubmed.ncbi.nlm.nih.gov/11691984/ The REM sleep-memory consolidation hypothesis]''. doi:10.1126/science.1063049</ref> showed no connection between REM duration and studying intensity.

	== Flexing ==		== Flexing ==

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	== Low total sleep time ==		== Low total sleep time ==
	It is usually very difficult to adapt to [[Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Flexing\|flexible]] and generally unstable, because any event or substance, which temporarily increases sleep needed, can easily compromise adapted state. This is likely the main reason why [[long term]] polyphasic sleepers more often are those, who stay on a schedule, which ~~reduce~~ [[Non-reducing\|little-to-no]] sleep, while most [[Nap only\|nap-only]] adaptations.		It is usually very difficult to adapt to [[Template:Polyphasic Sleep Schedules\|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less [[Flexing\|flexible]] and generally unstable, because any event or substance, which temporarily increases sleep needed, can easily compromise adapted state. This is likely the main reason why [[long term]] polyphasic sleepers more often are those, who stay on a schedule, which reduces [[Non-reducing\|little-to-no]] sleep, while most [[Nap only\|nap-only]] adaptations are shorter.

	Also, schedules, which reduce much sleep, require much denser blocks of sleep during the day because of the [[wake time reduction]], so shorter wake gaps are possible, which makes such schedules inconvenient for daily life and thus unstable long term.		Also, schedules, which reduce much sleep, require much denser blocks of sleep during the day because of the [[wake time reduction]], so shorter wake gaps are possible, which makes such schedules inconvenient for daily life and thus unstable long term.

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	== Increased sleep needs ==		== Increased sleep needs ==
	Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased physical activity<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as ~~marijuana~~<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref>		Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise\|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External impact sometimes can significantly increase sleep needed, mostly [[wikipedia:Slow-wave_sleep\|SWS]], which can shake the adapted state, again depending on the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, to guarantee the possibility to accomodate enough SWS in core(-s).

			In some cases, [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep can be increased as well, this includes depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or possibly intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>.

	== Flexing ==		== Flexing ==
			Polyphasic sleep schedules usually become flexible after adaptation. The possible level of flexing depends on the scheduled total sleep time and on the stability of adaptation. The sleep schedules, which reduce much sleep, generally are much less flexible than the ones with higher total sleep time, as flexing is known to decrease sleep quality, which is unacceptable for the schedules with extreme compression. When sleep is flexed too much, the adaptation can be destabilized or even ruined, as the compression can't be maintained anymore.

			Also, the adaptation to flexing should be done gradually by incresing the flexing range slowly after the sleeper is already adapted and the sleep is stabilized. By flexing too much and being too fast, it is likely to destabilize adaptation as well, which happened to some members of the [[polyphasic discord]] community.

	== References ==		== References ==
	<references />		<references />

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	<ref name="Barratt">{{cite journal \|vauthors=Barratt ES, Beaver W, White R \|date=1974 \|title=The effects of marijuana on human sleep patterns \|url=https://psycnet.apa.org/record/1974-24717-001 \|journal=Biological Psychiatry \|volume=8 \|issue=1 \|pages=47-54}}</ref>		<ref name="Barratt">{{cite journal \|vauthors=Barratt ES, Beaver W, White R \|date=1974 \|title=The effects of marijuana on human sleep patterns \|url=https://psycnet.apa.org/record/1974-24717-001 \|journal=Biological Psychiatry \|volume=8 \|issue=1 \|pages=47-54}}</ref>
	<ref name="Ebrahim">{{cite journal \|vauthors=Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB \|date=2013 \|title=Alcohol and Sleep I: Effects on Normal Sleep \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 \|journal=Alcoholism: Clinical & Experimental Research \|volume=37 \|issue=4 \|pages=539-708 \|doi=10.1111/acer.12006}}</ref>		<ref name="Ebrahim">{{cite journal \|vauthors=Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB \|date=2013 \|title=Alcohol and Sleep I: Effects on Normal Sleep \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 \|journal=Alcoholism: Clinical & Experimental Research \|volume=37 \|issue=4 \|pages=539-708 \|doi=10.1111/acer.12006}}</ref>
	<ref name="polynet>{{cite web \|url=https://www.polyphasic.net/lifestyle-considerations/ \|title=Lifestyle considerations \|website=polyphasic.net \|access-date=2020-12-07}}</ref>		<ref name="polynet>{{cite web \|url=https://web.archive.org/web/20201126215718/https://www.polyphasic.net/lifestyle-considerations/ \|title=Lifestyle considerations \|website=polyphasic.net \|access-date=2020-12-07}}</ref>
	<ref name="Berger">{{cite journal \|vauthors=Berger M, Riemann D \|date=1993 \|title=REM sleep in depression—an overview \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x \|journal=Journal of Sleep Research \|volume=2 \|issue=4 \|pages=211-223 \|doi=10.1111/j.1365-2869.1993.tb00092.x}}</ref>		<ref name="Berger">{{cite journal \|vauthors=Berger M, Riemann D \|date=1993 \|title=REM sleep in depression—an overview \|url=https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x \|journal=Journal of Sleep Research \|volume=2 \|issue=4 \|pages=211-223 \|doi=10.1111/j.1365-2869.1993.tb00092.x}}</ref>
	<ref name="Koninck">{{cite journal \|vauthors=Koninck J, Lorrain D, Christ D, Proulx G, Coulombe D \|date=1989 \|title=Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor \|url=https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 \|journal=International Journal of Psychophysiology \|volume=8 \|issue=1 \|pages=43-47 \|doi=10.1016/0167-8760(89)90018-4}}</ref>		<ref name="Koninck">{{cite journal \|vauthors=Koninck J, Lorrain D, Christ D, Proulx G, Coulombe D \|date=1989 \|title=Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor \|url=https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 \|journal=International Journal of Psychophysiology \|volume=8 \|issue=1 \|pages=43-47 \|doi=10.1016/0167-8760(89)90018-4}}</ref>