Recovery/zh-hant: Difference between revisions

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回復是一種通過盡量不用鬧鐘起床和在最小限制下睡覺來償還[[wikipedia:Sleep_debt|睡眠債]]的方法。
回復是一種通過盡量不用鬧鐘起床和在最小限制下睡覺來償還[[wikipedia:Sleep_debt|睡眠債]]的方法。


<span id="Mechanism"></span>
==機制==
==機制==


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起初，總睡眠時間可能會比預期中長或短，但隨著時間過去穩定下來。最終，總睡眠時間理應會接近你的[[Special:MyLanguage/monophasic|單相睡眠]]下限。以上成果，以及在白天感到精神和休息充足，都表示回復成功。
起初，總睡眠時間可能會比預期中長或短，但隨著時間過去穩定下來。最終，總睡眠時間理應會接近你的[[Special:MyLanguage/monophasic|單相睡眠]]下限。以上成果，以及在白天感到精神和休息充足，都表示回復成功。


<span id="Variants"></span>
==變種==
==變種==


嚴格來説，大多數[[Special:MyLanguage/non-reducing|非縮減性]]時程都足以作為回復用的變體。以下將會説明最受歡迎的回復時程。
嚴格來説，大多數[[Special:MyLanguage/non-reducing|非縮減性]]時程都足以作為回復用的變體。以下將會説明最受歡迎的回復時程。


<span id="Monophasic"></span>
===單相時程===
===單相時程===


這是最受歡迎的回復類型。這種夜間睡眠應該在每天的同一時間開始，並在你感到足夠精神時自然醒來而結束。爲了提高睡眠效率，建議最好在你的時程中安排一段[[Special:MyLanguage/dark period|暗期]]，然後再進行主段睡眠。
這是最受歡迎的回復類型。這種夜間睡眠應該在每天的同一時間開始，並在你感到足夠精神時自然醒來而結束。爲了提高睡眠效率，建議最好在你的時程中安排一段[[Special:MyLanguage/dark period|暗期]]，然後再進行主段睡眠。


<span id="Biphasic"></span>
===二相時程===
===二相時程===


<div lang="en" dir="ltr" class="mw-content-ltr">
[[Special:MyLanguage/Biphasic|二相]]睡眠也是被常用的回復類型。因爲這種時程有兩個睡眠段落，可以對其中一個中使用鬧鐘，而對第二個不設限制。
[[Special:MyLanguage/Biphasic|Biphasic]] sleep is often used for the recovery as well. Having two blocks of sleep, it is possible to use an alarm for one of them, without restrictions for the second one.
</div>


<div lang="en" dir="ltr" class="mw-content-ltr">
*如果由於生活上的不便而無法獲得足夠睡眠時間，[[Special:MyLanguage/E1|E1]]和[[Special:MyLanguage/Siesta|Siesta]]在夜間的主段可能會受到限制。為了彌補失去的睡眠，二相時程會在中午前後安排一個不設定鬧鐘的睡眠。 不過，白天的睡眠時間不應超過約2小時，因為這可能會破壞[[wikipedia:Circadian_rhythm|晝夜節律]]的穩定性或使晚上難以入睡。因此，限制白天的睡眠段落，但在夜間睡眠不設定鬧鐘也是有意義的。
* [[Special:MyLanguage/E1|E1]] and [[Special:MyLanguage/Siesta|Siesta]] may have a restricted nocturnal core if it's impossible to sleep for long enough due to social inconveniences. In order to compensate for the lost sleep, a no-alarm sleep is scheduled during midday. Sleep during the day shouldn't be longer than ~2 hours though, as this may destabilize [[wikipedia:Circadian_rhythm|circadian rhythm]] or make it difficult to fall asleep in the evening. For this reason, it also makes sense to restrict the daytime block of sleep, but leaving the nocturnal sleep without alarms.
*在[[Special:MyLanguage/Segmented|分割]]時程上，可以針對第一個主段使用鬧鐘，而讓自己在第二個主段自然醒來。
* On [[Special:MyLanguage/Segmented|Segmented]], it's possible to use alarms for the first core, waking up from the second one naturally.
</div>


<span id="Random"></span>
===隨意===
===隨意===


<div lang="en" dir="ltr" class="mw-content-ltr">
[[Special:MyLanguage/Random|隨意]]睡眠是最快的回復方式。這意味著在任何想要的時間盡可能多地睡覺。雖然這種回復方法很有吸引力，但並不推薦。慣性的隨意睡眠會降低自律性，使人難以適應之後嚴格的睡眠時間。此外，隨意睡眠更有可能降低睡眠質量，這也會導致適應上的困難。
[[Special:MyLanguage/Random|Random]] sleep is the quickest way to recover. This means sleeping as much as possible at any desired time. As much as this way of recovery is appealing, it is not recommended. Habitual random sleep reduces discipline, which makes it difficult to adapt to strict sleep schedules afterwards. Moreover, random sleepers are more likely to have reduced sleep quality, which contributes to the adaptation difficulty as well.
</div>


<span id="Sleep_restriction"></span>
==睡眠限制==
==睡眠限制==


<div lang="en" dir="ltr" class="mw-content-ltr">
在仍然使用鬧鐘的情況下也是可以進行回復的。睡眠受限的回復可能需要更長的時間，但由於生活上的限制，這可能是必要的。由於這種方法效率比較低，一般不推薦使用。
It is possible to recover while still using alarms. The recovery with sleep restriction takes longer, but sometimes it may be necessary due to the social life restrictions. This method is generally not recommended due to its inefficiency.
</div>


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