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<languages/>
<languages/>
<strong>Вы попали на вики полифазного сна.</strong>
В настоящее время на этом сайте мало контента. Однако вы можете улучшить его, внеся свой вклад. Зарегестрируйтесь, чтобы начать редактирование. Обязательно избегайте нарушения авторских прав.


[[Special:MyLanguage/Naps|Нэпы]]
<div lang="en" dir="ltr" class="mw-content-ltr">
{{Note|User data on this site has been cleared due to a very large number of spam accounts created. If you are a past contributor and would like to get your account back, please send an email to "admin at polysleep dot org". Please also send an email if you would like to contribute to the wiki. You may also join the Matrix or Discord room to request this.}}
</div>


[[Special:MyLanguage/Cores|Ядра]]
<div class="mw-translate-fuzzy">
{{Infobox|
|above = Полезные ссылки
|header1 = [https://discord.gg/hjhXhC9F9X Официальный Discord сервер PolyWiki]
|header2 = [https://napchart.com/app Napchart]
|header4 = [https://www.reddit.com/r/polyphasic/ Сабреддит полифазного сна]
|header5 =
[https://t.me/polyphasics Русскоязычный Telegram чат]
}}
</div>


[[Special:MyLanguage/Schedules|Графики сна]]
<div class="onlymobile" style="height:120px"></div>
Полифазный сон может иметь множество преимуществ, например:
* дополнительное время бодрствования
* повышенная внимательность и продуктивность
* улучшение качества сна и здоровья
* более частое запоминание снов


[[Special:MyLanguage/Useful Resources|Полезные ресурсы]]
<div class="mw-translate-fuzzy">
На этом сайте подробно описаны наши текущие сведения о полифазном сне. Хотя научное понимание сна все еще неполно, определенные принципы были выведены в последние десятилетия на основе полифазного опыта людей. Их применение поможет вам самостоятельно адаптироваться к полифазному графику.{{#widget:Discord
  | id = 781453051755233350
}}
<div class="onlymobile" style="height:350px"></div>
</div>


[[Special:MyLanguage/Wiki|Вики]]
<div lang="en" dir="ltr" class="mw-content-ltr">
<div class="onlymobile" style="height:350px"></div>
This site details our current knowledge about polyphasic sleep. While the scientific understanding of sleep is still incomplete, certain principles have been deduced in the past decades based  on people's polyphasic sleep experiences. Applying them will help you adapt to polyphasic sleep schedules yourself.
</div>


[[Special:MyLanguage/Test page 1|Тестовая страница 1]]
[[Special:MyLanguage/Getting started|Введение]]


{{Polyphasic Sleep Schedules}}
[[Special:MyLanguage/Scheduling overview|Составление графика]]


{{Famous Polyphasic Sleepers}}
[[Special:MyLanguage/Useful resources|Полезные ресурсы]]


{{Polyphasic Lifestyle}}
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | Polyphasic Sleep Schedules
|-
! colspan="1" style="text-align:center; padding: 0.2em; background-color: #F0F8FF;" | [[Special:MyLanguage/Scheduling overview|Scheduling overview]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Biphasic|Biphasic]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/E1|E1]] ([[Special:MyLanguage/E1#Extended|Extended]]) &bull;
[[Special:MyLanguage/Siesta|Siesta]] &bull;
[[Special:MyLanguage/Segmented|Segmented]] &bull;
[[Special:MyLanguage/BiphasicX|BiphasicX]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Everyman|Everyman]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/E2|E2]] ([[Special:MyLanguage/E2#Extended|Extended]]) &bull;
[[Special:MyLanguage/E3|E3]] ([[Special:MyLanguage/E3#Extended|Extended]]) &bull;
[[Special:MyLanguage/E4|E4]] ([[Special:MyLanguage/E4#Extended|Extended]]) &bull;
[[Special:MyLanguage/E5|E5]] &bull;
[[Special:MyLanguage/Sevamayl|Sevamayl]] &bull;
[[Special:MyLanguage/Trimaxion|Trimaxion]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Dual core|Dual core]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/DC1|DC1]] ([[Special:MyLanguage/DC1#Extended|Extended]]) &bull;
[[Special:MyLanguage/DC2|DC2]] ([[Special:MyLanguage/DC2#Extended|Extended]]) &bull;
[[Special:MyLanguage/DC3|DC3]] &bull;
[[Special:MyLanguage/DC4|DC4]] &bull;
[[Special:MyLanguage/Bimaxion|Bimaxion]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Tri core|Tri core]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Triphasic|Triphasic]] &bull;
[[Special:MyLanguage/TC1|TC1]] &bull;
[[Special:MyLanguage/TC2|TC2]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Nap only|Nap only]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Uberman|Uberman]] &bull;
[[Special:MyLanguage/Dymaxion|Dymaxion]] &bull;
[[Special:MyLanguage/Tesla|Tesla]] &bull;
[[Special:MyLanguage/Spamayl|Spamayl]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Experimental
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/QC0|QC0]] &bull;
[[Special:MyLanguage/Ducamayl|Ducamayl]] &bull;
[[Special:MyLanguage/Camayl|Camayl]] &bull;
[[Special:MyLanguage/Hypothetical|Hypothetical]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Non-polyphasic
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Monophasic|Monophasic]] &bull;
[[Special:MyLanguage/Random|Random]]
|}
 
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | [[Special:MyLanguage/Template:Polyphasic Lifestyle | Polyphasic Lifestyle]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | General
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Age|Age]] &bull;
[[Special:MyLanguage/Exercise|Exercise]] &bull;
[[Special:MyLanguage/Dark period|Dark period]] &bull;
[[Special:MyLanguage/Travelling|Travelling]] &bull;
[[Special:MyLanguage/Food|Food]] &bull;
[[Special:MyLanguage/Flexing|Flexing]] &bull;
[[Special:MyLanguage/Non-reducing|Non-reducing]] &bull;
[[Special:MyLanguage/Long term|Long term]] &bull;
[[Special:MyLanguage/Circadian management|Circadian management]] &bull;
[[Special:MyLanguage/Gaining weight|Gaining weight]] &bull;
[[Special:MyLanguage/Seasonal changes in sleep|Seasonal changes in sleep]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Substances
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Caffeine|Caffeine]] &bull;
[[Special:MyLanguage/Orexin|Orexin]] &bull;
[[Special:MyLanguage/Alcohol|Alcohol]] &bull;
[[Special:MyLanguage/Cannabis|Cannabis]] &bull;
[[Special:MyLanguage/Stimulants|Stimulants]] &bull;
[[Special:MyLanguage/Modafinil|Modafinil]] &bull;
[[Special:MyLanguage/Antidepressants|Antidepressants]] &bull;
[[Special:MyLanguage/Herbal supplements|Herbal supplements]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Sleep tech|Sleep tech]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Sleep trackers|Sleep trackers]] &bull;
[[Special:MyLanguage/Olimex OpenEEG|Olimex]] &bull;
[[Special:MyLanguage/Zeo Sleep Manager|Zeo]] &bull;
[[Special:MyLanguage/Dreem|Dreem]] &bull;
[[Special:MyLanguage/Pavlok|Pavlok]] &bull;
[[Special:MyLanguage/Sonic Bomb|Sonic Bomb]] &bull;
[[Special:MyLanguage/StayAwake|StayAwake]] &bull;
[[Special:MyLanguage/NoMoreOversleeps|NoMoreOversleeps]] &bull;
[[Special:MyLanguage/Activity trackers|Activity trackers]] &bull;
[[Special:MyLanguage/Napchart|Napchart]] &bull;
[[Special:MyLanguage/Muse S|Muse S]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Miscellaneous
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Skipping sleep|Skipping sleep]] &bull;
[[Special:MyLanguage/Emergencies|Emergencies]] &bull;
[[Special:MyLanguage/Daylight savings time|Daylight savings time]] &bull;
[[Special:MyLanguage/Sickness|Sickness]] &bull;
[[Special:MyLanguage/Consistency|Consistency]] &bull;
[[Special:MyLanguage/Religion|Religion]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Related info
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/NoFap|NoFap]] &bull;
[[Special:MyLanguage/Wim Hof Method|Wim Hof Method]] &bull;
[[Special:MyLanguage/Buteyko|Buteyko]] &bull;
[[Special:MyLanguage/Meditation|Meditation]] &bull;
[[Special:MyLanguage/Lucid dreaming|Lucid dreaming]] &bull;
[[Special:MyLanguage/Yoga nidra|Yoga nidra]] &bull;
[[Special:MyLanguage/Polyphasic philosophy|Polyphasic philosophy]] &bull;
[[Special:MyLanguage/Chronotherapy|Chronotherapy]] &bull;
[[Special:MyLanguage/Mental illnesses|Mental illnesses]]
|}
 
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | [[Special:MyLanguage/Template:Adaptation to Polyphasic Sleep | Adaptation to Polyphasic Sleep]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Mechanism
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Sleep basics|Basics]] &bull;
[[Special:MyLanguage/Polyphasic sleep theory|Theory]] &bull;
[[Special:MyLanguage/SWS rebound|SWS rebound]] &bull;
[[Special:MyLanguage/REM rebound|REM rebound]] &bull;
[[Special:MyLanguage/SOREM|SOREM]] &bull;
[[Special:MyLanguage/SOSWS|SOSWS]] &bull;
[[Special:MyLanguage/Repartitioning|Repartitioning]] &bull;
[[Special:MyLanguage/Wake time reduction|Wake time reduction]] &bull;
[[Special:MyLanguage/WASO|WASO]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Methods
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Cold turkey|Cold turkey]] &bull;
[[Special:MyLanguage/Naptation|Naptation]] &bull;
[[Special:MyLanguage/Gradual adaptation|Gradual adaptation]] &bull;
[[Special:MyLanguage/Recovery|Recovery]] &bull;
[[Special:MyLanguage/Reverse gradual adaptation|Reverse gradual adaptation]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/4-Stages Adaptation Model | Stages Model]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 1|Stage 1]] &bull;
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 2|Stage 2]] &bull;
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]] &bull;
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 4|Stage 4]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Symptoms
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Insomnia|Insomnia]] &bull;
[[Special:MyLanguage/Awareness during sleep|Awareness during sleep]] &bull;
[[Special:MyLanguage/Premature wakes|Premature wakes]] &bull;
[[Special:MyLanguage/Sleep inertia|Sleep inertia]] &bull;
[[Special:MyLanguage/Wake time programming|Wake time programming]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Failure
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Stage 3/4 loop|Stage 3/4 loop]] &bull;
[[Special:MyLanguage/Oversleep syndrome|Oversleep syndrome]] &bull;
[[Special:MyLanguage/Unstable adaptation|Unstable adaptation]]
|}
 
{{TNT|Polyphasic Sleep Schedules}}
 
{{TNT|Polyphasic Lifestyle}}
 
{{TNT|Adaptation to Polyphasic Sleep}}

Latest revision as of 10:26, 6 June 2025

Other languages:
User data on this site has been cleared due to a very large number of spam accounts created. If you are a past contributor and would like to get your account back, please send an email to "admin at polysleep dot org". Please also send an email if you would like to contribute to the wiki. You may also join the Matrix or Discord room to request this.
Полезные ссылки
Официальный Discord сервер PolyWiki
Napchart
Сабреддит полифазного сна
Русскоязычный Telegram чат

Полифазный сон может иметь множество преимуществ, например:

  • дополнительное время бодрствования
  • повышенная внимательность и продуктивность
  • улучшение качества сна и здоровья
  • более частое запоминание снов

На этом сайте подробно описаны наши текущие сведения о полифазном сне. Хотя научное понимание сна все еще неполно, определенные принципы были выведены в последние десятилетия на основе полифазного опыта людей. Их применение поможет вам самостоятельно адаптироваться к полифазному графику.

This site details our current knowledge about polyphasic sleep. While the scientific understanding of sleep is still incomplete, certain principles have been deduced in the past decades based on people's polyphasic sleep experiences. Applying them will help you adapt to polyphasic sleep schedules yourself.

Введение

Составление графика

Полезные ресурсы

Polyphasic Sleep Schedules
Scheduling overview
Biphasic

E1 (Extended) • Siesta • Segmented • BiphasicX

Everyman

E2 (Extended) • E3 (Extended) • E4 (Extended) • E5 • Sevamayl • Trimaxion

Dual core

DC1 (Extended) • DC2 (Extended) • DC3 • DC4 • Bimaxion

Tri core

Triphasic • TC1 • TC2

Nap only

Uberman • Dymaxion • Tesla • Spamayl

Experimental

QC0 • Ducamayl • Camayl • Hypothetical

Non-polyphasic

Monophasic • Random

Polyphasic Lifestyle
General

Age • Exercise • Dark period • Travelling • Food • Flexing • Non-reducing • Long term • Circadian management • Gaining weight • Seasonal changes in sleep

Substances

Caffeine • Orexin • Alcohol • Cannabis • Stimulants • Modafinil • Antidepressants • Herbal supplements

Sleep tech

Sleep trackers • Olimex • Zeo • Dreem • Pavlok • Sonic Bomb • StayAwake • NoMoreOversleeps • Activity trackers • Napchart • Muse S

Miscellaneous

Skipping sleep • Emergencies • Daylight savings time • Sickness • Consistency • Religion

Related info

NoFap • Wim Hof Method • Buteyko • Meditation • Lucid dreaming • Yoga nidra • Polyphasic philosophy • Chronotherapy • Mental illnesses

Adaptation to Polyphasic Sleep
Mechanism

Basics • Theory • SWS rebound • REM rebound • SOREM • SOSWS • Repartitioning • Wake time reduction • WASO

Methods

Cold turkey • Naptation • Gradual adaptation • Recovery • Reverse gradual adaptation

Stages Model

Stage 1 • Stage 2 • Stage 3 • Stage 4

Symptoms

Insomnia • Awareness during sleep • Premature wakes • Sleep inertia • Wake time programming

Failure

Stage 3/4 loop • Oversleep syndrome • Unstable adaptation


Biphasic
Everyman
Dual core
Tri core
Nap only
Экспериментальные
Не полифазные


Общее
Вещества
Оборудование
Разное
Связанная информация


Механизм
Методы
4-этапная модель
Симптомы
Неудача
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