Main Page/pt-br and Translations:Getting started/8/en: Difference between pages
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* 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. | |||
[[Special:MyLanguage/ | |||
Latest revision as of 07:26, 30 December 2020
- Recover from sleep debt. Going into adaptation with pre-existing sleep debt lengthens the most difficult part of it (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 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.
