Changes

=== With recovery ===

=== With recovery ===

This method is often used before schedules with a high total sleep time, when the goal is to learn to nap. Once naps start to work better, the sleeper switches to [[recovery]] for recovering intense sleep debt after Naptation. It's often recommended to start polyphasic adaptation without prior sleep deprivation, since this keeps adaptation much milder, with a shorter [[4-Stages Adaptation Model#Stage 3|Stage 3]].

This method is often used before schedules with a high total sleep time, when the goal is to learn to nap. Once naps start to work better, the sleeper switches to [[recovery]] for recovering intense sleep debt after Naptation. It's often recommended to start polyphasic adaptation without prior sleep deprivation, which helps to keep adaptation much milder, with a shorter [[4-Stages Adaptation Model#Stage 3|Stage 3]].