Changes

=== Mono-polyphasic hybrid ===

=== Mono-polyphasic hybrid ===

{{Nci|tt77y|right|Monophasic core with occasional naps}}

{{Nci|tt77y|right|Monophasic core with occasional naps}}One of the mildest patterns of Random is a fairly consistent long nocturnal core, which doesn't reduce sleep and sometimes is supplied with naps in the energy dips during the day. Such sleep is mostly [[non-reducing]]. If the naps are short, this resembles [[Sevamayl]], except having occasional [[monophasic]] days without naps. The sleep quality may be increased further by adding a dark period 2h prior the core.

One of the mildest patterns of Random is a fairly consistent long nocturnal core, which doesn't reduce sleep and sometimes is supplied with naps in the energy dips during the day. Such sleep is mostly [[non-reducing]]. If the naps are short, this resembles [[Sevamayl]], except having occasional [[monophasic]] days without naps. The sleep quality may be increased further by adding a dark period 2h prior the core.

=== Frequent switching between schedules ===

=== Frequent switching between schedules ===

It's possible to stay on Random involuntary by switching sleep schedules frequently. This pattern was observed in individuals, who couldn't maintain one sleep schedule consistently for a long time, thus switching between different monophasic and polyphasic schedules every other day.

{{Nci|bcbi4|right|Switching sleep schedules every other day}}It's possible to stay on Random involuntary by switching sleep schedules frequently. This pattern was observed in individuals, who couldn't maintain one sleep schedule consistently for a long time, thus switching between different monophasic and polyphasic schedules every other day.

=== Sleeping in on weekends ===

=== Sleeping in on weekends ===

This pattern is very common, although not necessarily belongs to the Random category by itself (e.g. consistently having a monophasic core, which is longer on weekends). However, most commonly this pattern is inherent in random sleepers. It was observed in different studies that weekend catchup sleep does not fully compensate for high rates of [[wikipedia:Sleep_debt|sleep debt]] and short sleep on weekdays[1], often keeping the effects of [[wikipedia:Sleep_deprivation|sleep deprivation]], such as metabolic dysregulation[2], which leads to excessive eating and obesity. Thus, it's highly recommended to have a consistent total sleep time throughout the week.

{{Nci|st093|right|Sleeping longer on weekends}}This pattern is very common, although not necessarily belongs to the Random category by itself (e.g. consistently having a monophasic core, which is longer on weekends). However, most commonly this pattern is inherent in random sleepers. It was observed in different studies that weekend catchup sleep does not fully compensate for high rates of [[wikipedia:Sleep_debt|sleep debt]] and short sleep on weekdays<ref name="Lv" />, often keeping the effects of [[wikipedia:Sleep_deprivation|sleep deprivation]], such as metabolic dysregulation<ref name="depher" />, which leads to excessive eating and obesity. Thus, it's highly recommended to have a consistent total sleep time throughout the week.

=== Short chunks of sleep ===

=== Short chunks of sleep ===

== Consequences ==

== Consequences ==

== References ==

== References ==

[1] - Lv Y, Cai L, Zeng X, et al. Association between weekend catch-up sleep and executive functions in Chinese school-aged children. ''J Clin Sleep Med''. 2020;16(8);1285–1293.

 

<ref name="Lv">{{cite journal |vauthors=Lv Y, Cai L, Zeng X |date=2020 |title=Association between weekend catch-up sleep and executive functions in Chinese school-aged children |journal=Journal of Clinical Sleep Medicine |volume=16 |issue=8 |pages=1285–1293}}</ref>

[2] - https://www.cell.com/current-biology/fulltext/S0960-9822(19)30098-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982219300983%3Fshowall%3Dtrue

<ref name="depher">{{cite journal |vauthors=Depner CM, Melanson EL, Eckel RH |date=2019 |title=Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep |journal=Current Biology |volume=29 |issue=6 |pages=957-967 |doi=10.1016/j.cub.2019.01.069}}</ref>