Difference between revisions of "Naptation"
m (changed 2 words) |
m (added a bit) |
||
| Line 1: | Line 1: | ||
[[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. | ||
| Line 13: | Line 13: | ||
=== 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]] | ||
Revision as of 16:34, 26 December 2020
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
A standard Naptation lasts several days as a preparation for a goal schedule. This is a 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.
Intense sleep pressure is supposed to lead to REM or SWS rebound after a few days, which makes naps quality better. This is when the result of Naptation can be considered successful and switching to a goal schedule happens.
Methods
Naptation can be applied differently depending on the goal and final schedule.
With recovery
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 Stage 3.
The napping skills supposedly remain even after recovery.
Without recovery
This method is beneficial in two situations. Firstly, 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 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. 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
