Difference between revisions of "Translations:Getting started/8/zh-hant"

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Revision as of 05:32, 15 December 2020

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Message definition (Getting started)
* Recover from sleep debt. Going into adaptation with pre-existing sleep debt lengthens the most difficult part of it ([[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]]).
* Quit drugs, including alcohol, tobacco, and cannabis. Any of these drugs will greatly reduce the quality of your sleep, potentially making your adaptation impossible. Caffeine also has a strong negative effect on most schedules, and it is best to limit consumption to an insignificant amount.
* Get used to waking up from alarms immediately. A snoozing habit is an easy way to oversleep and ruin your adaptation. If possible, you might want to align one of the sleep or wake of your current sleep to the same time as your future schedule to make it easier.
* Prepare various things you'll need for the adaptation, examples of which may include:
** Red goggles for [[Special:MyLanguage/dark period|dark period]]
** Alarm clocks / smartphone apps
** Productivity / Time tracking apps
* Find locations for you to take naps when situation may demand, such as:
** benches
** your car
** your office desk
* Create a long list of things to do when you are tired. All the extra hours you have will work against you when you get sleepy. These things can include:
** Exercise
** Household chores
** Video games
** Hobbies
* Write down reasons why you want to do polyphasic sleep. Remind yourself about it when you lose motivation. A polyphasic adaptation can be one of the most difficult things you have done by this point, and having a motivational reminder would be very helpful.
* Read up further about polyphasic sleep on this wiki. Ask on the subreddit or Discord if you have any questions.
  • 復原睡眠債。在帶有睡眠債的情況下開始進行適應會延長最艱難的部分 (第三階段)。
  • 戒掉藥物，包括酒精、煙草和大麻。以上任何一種藥物都會大幅降低您的睡眠質量，從而可能使您無法適應。咖啡因也會對大多數時程帶來強烈的負面影響，因此最好限制攝取量至最小的水平。
  • 習慣立即在鬧鐘響起後醒過來。打瞌睡的習慣很容易導致過眠並破壞你的適應。如果可以的話，您可能會想將現時與你將來的時程的入睡或清醒時間對齊，令以後更容易適應。
  • 準備適應時需要的物品，例如包括：
    • 暗期所需的紅色護目鏡
    • 鬧鐘 / 手機應用程式
    • 生產力 / 時間追蹤應用程式
  • 搜尋可以讓您在有需要時小睡的地方，例如：
    • 長板凳
    • 車内
    • 辦公桌
  • 列出一系列您可以在疲倦時做的事。當您困倦時，所有得來的額外時間都會對您不利。 這些事情可以包括：
    • 運動
    • 家務
    • 遊戲
    • 興趣
  • 寫下你想進行多相睡眠的原因，以便你在失去動力時提醒自己。適應多相睡眠可能是到目前為止您做過最困難的事情之一，因此準備具有激勵性的提醒將會非常有幫助。
  • 瀏覽此Wiki以進一步了解多相睡眠。如任何疑問，請在Subreddit或Discord上提出。
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