Instabile Adaptation
Es ist möglich, dass der angepasste Zustand instabil ist oder für einen Schläfer destabilisiert wird. Einige Ereignisse, Verletzungen oder Substanzen können den Schlafenden daran hindern, sich anzupassen. Es gibt einige Arten der Schlafdestabilisierung oder Gründe, warum man sich in einem instabilen angepassten Zustand befindet, die nachstehend beschrieben werden.
Geringe Gesamtschlafzeit
Es ist normalerweise sehr schwierig, sich an Schlafmuster mit einer geringen Gesamtschlafzeit anzupassen, da viel mehr Schlafkompression auftreten sollte und deutlich weniger Leichtschlaf verbleibt. Dies macht den Schlafplan viel weniger 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 langfristige polyphasische Schläfer häufiger diejenigen sind, die einen Zeitplan einhalten, der wenig bis kein Schlaf reduziert, während, die meisten Adaptationen von nap-only kürzer sind.
Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the wake time reduction. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.
Erhöhter Schlafbedarf
<html>Der Schlafbedarf kann vorübergehend erhöht werden, normalerweise als Folge der erforderlichen körperlichen Erholung. Solche Fälle umfassen erhöhte körperliche Aktivität[1][2] und einige Substanzen wie Cannabis[3] oder Alkohol[4]. Externe Ereignisse wie diese können manchmal den Schlafbedarf erheblich erhöhen (meistens SWS), was den angepassten Zustand mit zunehmender Intensität umgekehrt proportional zur Gesamtschlafzeit des Zeitplans erschüttern kann. Dies ist der Hauptgrund, warum häufig Schlafmuster mit mindestens 3 Schlafzyklen empfohlen werden
In some cases, REM sleep can be increased as well. Causes may include depression[5] or intense mental activity[6]. The latter is still controversial, because other studies[7] have shown no connection between REM duration and mental activity such as studying intensity.
Flexing
Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.
An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the polyphasic discord community.
Sleep time changes
In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.
References
- ↑ Naylor E, Penev PD, Orbeta L, Janssen I, Ortiz R, Colecchia EF, Keng M, Finkel S, Zee PC (2000). "Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly". Sleep. 23 (1): 1–9. doi:10.1093/sleep/23.1.1f.
- ↑ Dworak M, Wiater A, Alfer D, Stephan E, Hollmann W, Strüder HK (2008). "Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity". Sleep Medicine. 9 (3): 266–272. doi:10.1016/j.sleep.2007.04.017.
- ↑ Barratt ES, Beaver W, White R (1974). "The effects of marijuana on human sleep patterns". Biological Psychiatry. 8 (1): 47–54.
- ↑ Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB (2013). "Alcohol and Sleep I: Effects on Normal Sleep". Alcoholism: Clinical & Experimental Research. 37 (4): 539–708. doi:10.1111/acer.12006.
- ↑ Berger M, Riemann D (1993). "REM sleep in depression—an overview". Journal of Sleep Research. 2 (4): 211–223. doi:10.1111/j.1365-2869.1993.tb00092.x.
- ↑ Koninck J, Lorrain D, Christ D, Proulx G, Coulombe D (1989). "Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor". International Journal of Psychophysiology. 8 (1): 43–47. doi:10.1016/0167-8760(89)90018-4.
- ↑ Siegel JM (2001). "The REM sleep-memory consolidation hypothesis". doi:10.1126/science.1063049. Cite journal requires
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