Naptation: Difference between revisions
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== Mechanism == | == Mechanism == | ||
A standard Naptation lasts several days as a preparation to a goal schedule. This is a [[Nap only|nap-only]] schedule, which technically is a variant of [[Uberman]] with 12 naps. However, adaptation isn't the goal, which distinguishes Naptation from other sleep schedules. | A standard Naptation lasts several days as a preparation to a goal schedule. This is a [[Nap only|nap-only]] schedule, which technically is a variant of [[Uberman]] with 12 naps. However, adaptation isn't the goal, which distinguishes Naptation from other sleep schedules. | ||
For those, who have difficulties with falling asleep in naps, it's common to stay awake for 24-36 hours before starting Naptation, although this step isn't required, since low total sleep time eventually makes it easier to fall asleep. | |||
Intense sleep pressure is supposed to lead to [[REM rebound|REM]] or [[SWS rebound]] after a few days, which makes naps quality better. This is when the result of Naptation can be considered successful and switching to a goal schedule happens. | |||
== Methods == | |||
Naptation can be applied differently depending on the goal and final schedule. | |||
=== With recovery === | |||
This method is often used before schedules with a high total sleep time, when the goal is to learn to nap. Once naps start to work better, the sleeper switches to [[recovery]] for recovering intense sleep debt after Naptation. It's often recommended to start polyphasic adaptation without prior sleep deprivation, since this keeps adaptation much milder, with a shorter [[4-Stages Adaptation Model#Stage 3|Stage 3]]. | |||
