回复
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：
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。
Monophasic
This is the most popular type of recovery. The nocturnal sleep should start at the same time daily and end with a natural wake when feeling refreshed enough. It's preferable to schedule a dark period before the core to increase sleep efficiency.
Biphasic
Biphasic sleep is often used for the recovery as well. Having two blocks of sleep, it is possible to use an alarm for one of them, without restrictions for the second one.
- 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.
