Recovery/ja

回復は、ほとんどアラームなしで、最小限の制限で眠ることによって睡眠負債を返済する方法です。

メカニズム

回復は通常、次の2つの場合に適用されます。

• 適応前にすること。これにより、既存の睡眠負債が減り、一般的に適応プロセスが穏やかになり、短くなる可能性があります。
• 適応に失敗した後は、主に過眠症候群またはステージ3・4のループに陥ることがあります。

The time this process takes depends on the amount of sleep debt and individual sleep efficiency. It's expected to last for 1-2 weeks on average, but might be shorter or even much longer in extreme cases.

At first, total sleep time may be unexpectedly high or low, but it stabilizes with time. Eventually, the total duration of sleep should become close to the personal monophasic baseline. This, as well as feeling refreshed and rested during the day, indicates that the recovery process has been successfully completed.

バリアント

Technically, most non-reducing schedules are sufficient as the recovery variants. This section describes the most popular ones.

単相睡眠

This is the most popular type of recovery. The nocturnal sleep should start at the same time daily and end with a natural wake when feeling refreshed enough. It's preferable to schedule a dark period before the core to increase sleep efficiency.

二相性睡眠

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.

• E1 and 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 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.
• On Segmented, it's possible to use alarms for the first core, waking up from the second one naturally.

ランダム

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.

睡眠制限

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.

多相睡眠への適応 メカニズム 基本 理論 SWSのリバウンド REMのリバウンド SOREM SOSWS 再配分 覚醒時間の削減 WASO 適応方法 直接の適応 ナップテーション 徐々の適応 回復 徐々の逆転適応 適応ステージモデル ステージ1 ステージ2 ステージ3 ステージ4 症状 不眠症 睡眠中になお意識あり 規定時間より早い目覚め 睡眠慣性 覚醒時間のプログラミング 失敗 ステージ3・4のループ 過眠症候群 不安定な適応