Naptation: Difference between revisions
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[[File:Naptation.png|thumb|A Naptation scheme]] | [[File:Naptation.png|thumb|A Naptation scheme]] | ||
Naptation is an extreme method to prepare | Naptation is an extreme method to prepare for a polyphasic adaptation, which involves taking frequent [[naps]] throughout the day. The goal is to get used to napping and/or getting [[SOREM]] in naps. | ||
== Mechanism == | == Mechanism == | ||
A standard Naptation lasts several days as a preparation | A standard Naptation lasts several days as a preparation for 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. | 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. | ||
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=== With recovery === | === With recovery === | ||
This method is often used before schedules with a high total sleep time | 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, which helps to keep adaptation milder, with a shorter [[4-Stages Adaptation Model#Stage 3|Stage 3]]. | ||
The napping skills supposedly remain even after recovery. | |||
=== Without recovery === | |||
This method is beneficial in two situations. Firstly, [[Insomnia|insomniacs]] might find it useful before starting a schedule. Naptation increases sleep debt, and higher sleep pressure makes it much easier to fall asleep after jumping to the goal schedule. | |||
Secondly, this method can be used as a preparation to [[Uberman]], starting with 12 naps and gradually decreasing the number to 6. Extra naps at night for getting more [[wikipedia:Slow-wave_sleep|SWS]] allow to slightly delay SWS rebound. | |||
== Variants == | |||
It's possible to modify Naptation in different ways. | |||
=== Additional cores === | |||
This modification makes Naptation less extreme. [[Cores|Core(-s)]] partially or fully account for SWS, which delays SWS rebound and generally makes it easier to stay awake. Such schedules as [[E5]] or [[DC4]] | |||
