Recovery/zh-hans

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睡眠債的方法。

Mechanism

Recovery is usually applied in two cases:

• Before the adaptation. This reduces pre-existing sleep debt, which generally makes adaptation milder and possibly shorter.
• After failing the adaptation, which mostly includes oversleeping syndrome or being stuck in the stage 3/4 loop.

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.

Variants

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

Monophasic

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.

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.

• 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.

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.

Sleep restriction

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.

适应多相睡眠 原理 基础 理论 SWS回弹 REM回弹 SOREM SOSWS 再分配 缩短觉醒时间 WASO 适应方法 直接适应 Naptation 渐进适应 回复 逆向渐进适应 适应模型 第一阶段 第二阶段 第三阶段 第四阶段 征状 失眠 入睡后仍然清醒 过早睡醒 睡眠惯性 清醒时间编制 失败 循环第三第四阶段 过眠症候群 不稳定的适应