Recovery/zh-hans

回復是一種通過盡量不用鬧鐘起床和在最小限制下睡覺來償還睡眠債的方法。

机制

回复通常适用于两种情况：

• 适应前。这会减少原有的睡眠债，而且通常能够使适应过程更顺畅，甚至更短。
• 适应失败后。主要在过眠症候群或循环第三第四阶段时适用。

这个过程所需的时间取决于睡眠债的严重程度和个人的睡眠效率。一般而言，回复过程平均会持续1至2周，但在极端情况下可能会更短甚至更长。

起初，总睡眠时间可能会比预期中长或短，但随着时间过去稳定下来。最终，总睡眠时间理应会接近你的单相睡眠下限。以上成果，以及在白天感到精神和休息充足，都表示回复成功。

变种

严格来说，大多数非缩减性时程都足以作为回复用的变体。以下将会说明最受欢迎的回复时程。

单相时程

这是最受欢迎的回复类型。这种夜间睡眠应该在每天的同一时间开始，并在你感到足够精神时自然醒来而结束。为了提高睡眠效率，建议最好在你的时程中安排一段暗期，然后再进行主段睡眠。

二相时程

二相睡眠也是被常用的回复类型。因为这种时程有两个睡眠段落，可以对其中一个中使用闹钟，而对第二个不设限制。

• E1 and Siesta may have a restricted nocturnal core if it's impossible to sleep for long enough due to social inconveniences. In order to compensate for the lost sleep, a no-alarm sleep is scheduled during midday. Sleep during the day shouldn't be longer than ~2 hours though, as this may destabilize circadian rhythm or make it difficult to fall asleep in the evening. For this reason, it also makes sense to restrict the daytime block of sleep, but leaving the nocturnal sleep without alarms.
• On Segmented, it's possible to use alarms for the first core, waking up from the second one naturally.

Random

Random sleep is the quickest way to recover. This means sleeping as much as possible at any desired time. As much as this way of recovery is appealing, it is not recommended. Habitual random sleep reduces discipline, which makes it difficult to adapt to strict sleep schedules afterwards. Moreover, random sleepers are more likely to have reduced sleep quality, which contributes to the adaptation difficulty as well.

Sleep restriction

It is possible to recover while still using alarms. The recovery with sleep restriction takes longer, but sometimes it may be necessary due to the social life restrictions. This method is generally not recommended due to its inefficiency.

适应多相睡眠 原理 基础 理论 SWS回弹 REM回弹 SOREM SOSWS 再分配 缩短觉醒时间 WASO 适应方法 直接适应 Naptation 渐进适应 回复 逆向渐进适应 适应模型 第一阶段 第二阶段 第三阶段 第四阶段 征状 失眠 入睡后仍然清醒 过早睡醒 睡眠惯性 清醒时间编制 失败 循环第三第四阶段 过眠症候群 不稳定的适应