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| Dark period is a way for sleepers to stabilize their circadian rhythms in the absence of long blocks of sleep and increase the quality of [[Wikipedia:Slow-wave sleep|SWS]]. It also prevents certain health issues from arising. For most schedules, it should start 1-3 hours before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards.
| | Es ist normalerweise sehr schwierig, sich an [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|Schlafmuster]] mit einer geringen Gesamtschlafzeit anzupassen, da viel mehr Schlafkompression auftreten sollte und deutlich weniger leichter Schlaf verbleibt. Dies macht den Schlafplan viel weniger [[Special:MyLanguage/Flexing|flexibel]] und im Allgemeinen instabil, da jedes Ereignis oder jede Substanz, die vorübergehend den zur Erholung erforderlichen Schlaf erhöht, den angepassten Zustand leicht beeinträchtigen kann. Dies ist wahrscheinlich der Hauptgrund, warum [[Special:MyLanguage/long term|langfristig]] polyphasische Schläfer häufiger diejenigen sind, die einen Zeitplan einhalten, der [[Special:MyLanguage/Non-reducing|wenig bis kein]] Schlaf reduziert, während, die meisten Adaptationen von [[Special: MyLanguage / Nap only | nap-only]] kürzer sind. |
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| == Rationale ==
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| Before the advent of electrical lighting in modern times, humans historically had a stable time during the night in which there is little light. This helped stabilize their circadian rhythms and kept them synced to the natural day/night cycle.
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| Modern humans often use electric lighting during the night. This can cause difficulty sleeping, as the body thinks it is still daytime even if it is already midnight, and is the reason why people often experience the desire to sleep later and later each day. For monophasic sleepers, a somewhat short dark period can be maintained during their sleep hours, which keeps their circadian rhythms relatively stable.
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| However, for polyphasic sleepers who might not have such long sleep blocks, this poses an issue. As artificial light is present around the clock, [[Wikipedia:melatonin]] production is suppressed and the quality of SWS is compromised. This causes extra difficulty in adaptation and is also unhealthy, as circadian disruption is linked to various health issues.<ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632990/</ref> To avoid this, polyphasic sleepers (and monophasic sleepers too, for extra benefits) should practice a dark period, during which no blue and green light should enter the eye.
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| == Timing ==
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| The optimal timing of dark period depends on your schedule. For most schedules, it should begin around 1-3 hours (the default recommendation is 2 hours) before your '''dusk/evening''' sleep (core for [[Everyman]], first core for [[Dual core]], [[TC1]], and [[TC2]], and evening core for [[Triphasic]].
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| * For [[E1]] and [[Siesta]], it should start before core and end immediately upon waking.
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| * For [[E2]], [[E3]] (including extended), and [[E4]] it should last until the end of first nap.
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| * For [[Segmented]] and [[Dual core]], it should cover the entire core gap (gap between first and second core for Tri core), so long as it does not exceed 12 hours.
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| == Mechanism ==
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| [[File:Melanopic.png|thumb]]
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| The intrinsically photosensitive retinal ganglion cells (ipRGCs) controls the secretion of melatonin by the pineal gland. Their sensitivity to light is independent from normal vision, which is mediated by cones and rods in the eyes. The ipRGCs have a peak sensitivity at 480 nm and drops off on both sides.<ref>CIE TN 003:2015, Report on the First International Workshop on Circadian and Neurophysiological Photometry, 2013, published 2015</ref> Based on this, in order to avoid melatonin suppression, only yellow-orange and red light should be allowed during the dark period.
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| == Methods ==
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| === Goggles ===
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| The most popular and versatile method for achieving a dark period is through the use of red-coloured laser goggles (colloquially known as "DP goggles" in the [[Polyphasic Sleep Discord|Discord community]]). There are several types of these available, and below is a comparison between them:
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| {| class="wikitable"
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| |+Comparison of commonly available red goggles (links not sponsored)
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| !Filter type
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| !Specification
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| !Transparency
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| !Verdict
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| !Sample Image
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| |-
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| |Dark red
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| [https://aliexpi.com/Fkns sample aliexpress]
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| [https://www.amazon.com/dp/B08HMZNFZV sample amazon]
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| |200-540 nm @ 99.99% min
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| |data not found
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| |Recommended
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| |[[File:Dark red goggles.png|frameless]]
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| |-
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| |Light red
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| [https://aliexpi.com/GOPG sample aliexpress]
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| [https://www.amazon.com/dp/B07BBQ1G4D sample amazon]
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| |200-540 nm @ 90% min
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| |data not found
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| |Recommended
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| |[[File:Light red goggles.png|frameless|253x253px]]
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| |-
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| |Orange
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| [https://aliexpi.com/zCJv sample aliexpress]
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| [https://www.amazon.com/dp/B08L7BFF97 sample amazon]
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| |[[File:Orange goggles profile.png|frameless|238x238px]]
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| |30%
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| |Recommended
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| |[[File:Orange goggles.png|frameless]]
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| |-
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| |Yellow
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| [https://aliexpi.com/516j sample aliexpress]
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| [https://www.amazon.com/dp/B07L7T54TM sample amazon]
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| |[[File:Yellow goggle profile.png|frameless|241x241px]]
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| |50%
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| |Acceptable
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| |[[File:Yellow goggles.png|frameless]]
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| |-
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| |Light yellow
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| [https://aliexpi.com/aedS sample aliexpress] | |
| [https://www.amazon.com/dp/B0868QBF2R/ sample amazon] | |
| |data not found
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| |85%
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| |Avoid
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| |[[File:Light yellow goggles.png|frameless]] | |
| |}
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| Notes:
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| * The dark red goggles may be too dark and reduce vision, but this would useful for use during daylight hours or in bright environments.
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| * The light red goggles let in substantially more red and green light than the orange one, but less yellow. The overall brightness appears to be slightly higher for the orange one, but the orange one allows for more colour perception. Based on the melanopic sensitivity function, both should provide similar levels of protection against melatonin suppression.
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| * There is a significant price difference between the first two and the third and the fourth one. However, the third and fourth ones have better quality (fewer rough edges on the plastic, more uniform transparency, and provides more options).
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| === Red interior lighting ===
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| If you live in your own room, it is possible to use either RGB or pure red LED lights during dark period to avoid the inconvenience and/or discomfort from wearing goggles.
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| === Computer screen colour filters ===
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| {| class="wikitable"
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| |+Comparison of colour filter software
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| !Name
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| !OS support
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| !Automated?
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| !Note
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| |-
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| |Redshift
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| |Linux(X11)
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| |Yes
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| |[https://wiki.archlinux.org/index.php/redshift#Configuration configuration]
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| |-
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| |F.lux
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| |Windows
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| |Yes
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| |[https://justgetflux.com/faq.html faq link]
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| |-
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| |iOS&macOS native feature
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| |iOS, macOS | |
| |No
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| |[https://www.skyatnightmagazine.com/advice/how-to-turn-your-iphone-screen-red-for-astronomy/ tutorial]
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| |}
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| For all of these software packages, you should change the colour temperature to the minimum possible (1000K for redshift, 1200K for f.lux).
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| For Linux on Wayland, please use the night light options offered by your desktop environment (KDE and GNOME offer this feature). Editing the colour temperature manually might be necessary to achieve the amount needed. [https://www.omgubuntu.co.uk/2017/07/adjust-color-temperature-gnome-night-light Change colour temperature on GNOME]
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| '''Note''' that, even with all the red colour filtered away, all screens, with the exception of OLED screens on some phones, '''will bleed backlight''', which is white and can compromise your dark period. Depending on the quality and brightness setting of your screen, this may or may not be an issue.
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| == Living with dark period ==
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| Using any of the above methods to achieve a dark period would virtually remove your ability to see all non-red lights. This can impair you ability to do work. However, there are some methods to mitigate this.
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| === Monochromatic filters ===
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| Using red goggles or red filters can make it difficult to see certain colors on your screen. To solve this problem, you may wish to temporarily remove colors on your screen with a monochrome/greyscale filter. Here are some ways to do it:
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| On iOS and macOS, go to Accessibility > Display > Color Filters, turn on Color Filters and select “Greyscale”
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| On Android, open up Settings, then tap Digital Wellbeing & parental control, then choose Wind Down, you can set up a schedule for the evening, which will turn your screen greyscale for the scheduled time. Alternatively, go to Settings > Developer Options > Simulate colour space and choose Monochromacy. (For this, you need to have Developer Options enabled. [https://developer.android.com/studio/debug/dev-options link])
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| On GNOME, you can use the extension [https://github.com/YurchenkoSt/desaturate_all Desaturate All] (remember to checkout to the feature branch) to turn your display monochrome with the click of a button. It is possible to use switch back and force between red-only and red-greyscale mode to make a rough estimate of the underlying colour (this also applies to other methods).
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| On Windows 10, you can use the key combination Ctrl + Windows + C to toggle a grayscale filter. This can be configured by finding Turn color filters on or off from the start menu.
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| === Colour pickers ===
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| When there is a need to determine some colours with precision, it is best to use a colour picker program. These programs grabs a pixel from your screen and records the brightness value in each of the subpixels.
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| === Prescription glasses ===
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| If you need prescription glasses for vision correction, you need to wear both at the same time.
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| ==== Wear them outside the goggles ====
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| This is the preferred option for the first and second goggle types on the table, as it does not leak much light.
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| ==== Wear them inside the goggles ====
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| This may be an option depending on the model of your goggles. The orange and yellow goggles as pictured in the above table can fit over your glasses, but it may not be particularly comfortable, depending on the shape of your prescription goggles.
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| ==== Glue lenses onto the goggles ====
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| This might be the most comfortable option once completed. Obtain your lenses by detaching them from the glasses, and glue them to the top of your goggles. Hot glue will not melt either the lenses or the first two goggles (the others have not been confirmed).
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| [[File:Lenses on goggles.jpg|thumb|Example]]
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| Tips:
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| * Choose the glasses that match in curvature with your goggles, so it would be easier to attach.
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| * Seal the gap completely around to prevent moisture from getting in, as it will be extremely difficult to remove afterwards.
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| * Perform the operation in a dry, and preferable cold environment to minimize the amount of moisture in the gap. Failure to do so can result in the goggles fogging up in cold environments.
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| Warnings:
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| * Might cause slight dizziness at first due to axial misalignment.
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| * The glue would not be easy to remove once attempted.
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| == Related advice ==
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| === Fasting period ===
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| It is recommended that you maintain a fasting period that covers the entirety of your dark period, as food is also an important [[Wikipedia:zeitgeber|zeitgeber]], or circadian cue. Intermittent fasting has been anecdotally suggested to work well with polyphasic sleep. It is preferable to eat during the day rather than at night. A breakfast helps set the circadian day start.
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| === Exercise ===
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| Intense exercise such as lifting and long-distance running should be avoided during dark period, as they might disrupt the circadian rhythm.<ref>Christopher A Wolff, Karyn A Esser, Exercise timing and circadian rhythms, Current Opinion in Physiology, Volume 10, 2019, Pages 64-69, ISSN 2468-8673, <nowiki>https://doi.org/10.1016/j.cophys.2019.04.020</nowiki>.</ref> In addition, exercise may also disrupt sleep, which is usually in close proximity during dark period. However, during adaptation, it might be desirable to use exercise as a means to stay awake. Choose mild exercise routines and do not exercise for an extended period for this purpose.
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| == See also ==
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| * [[Crimsonflwr]]'s dark period [https://www.polyphasic.net/courses/dark-period-course/ course] (registration required)
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| * [[Crimsonflwr]]'s dark period [https://docs.google.com/spreadsheets/d/10dAiiTWo4V6Fq2P0b4_xjSyvdydOHcz68BLxWGyFlSw/edit?usp=sharing calculator]. Refer to the above course for instructions.
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| == References ==
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| <references />
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| [[Category:Lifestyle]]
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| {{TNT|Polyphasic Lifestyle}}
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