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From Polyphasic Sleep Wiki
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| | ==透过多相睡眠缩短睡眠== | | ==透过多相睡眠缩短睡眠== |
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| + | SWS和REM（统称为“必要睡眠阶段”）是身体最需要的睡眠阶段，一般来说不能被削减。当睡眠者没有得到足够的SWS或REM时，相应的压力就会开始积累。随着压力的增加，身体会开始偏好于所缺乏的睡眠阶段而不是其他。一段时间过后，这可以引起入睡出现之快速动眼期（SOREM）和入睡出现之慢波睡眠（SOSWS），让身体能够在更短的时间内获得所需的SWS和REM。此外，当睡眠受到限制时，必要睡眠阶段会取代浅层睡眠（NREM1和2），进一步减少了维持健康所需的总睡眠量。 |
| − | SWS and REM (collectively termed ''vital sleep stages'') are the most necessary for the body, and in general cannot be cut. When a sleeper does not get a sufficient amount of SWS or REM, the respective pressure starts to build up. As the pressure builds, the body starts to favour that kind of sleep over others. At some point, this can lead to sleep-onset REM (SOREM) and sleep-onset SWS (SOSWS), which enables a sleeper to gain the required amount of SWS and REM in a shorter amount of time. Moreover, when sleep is restricted, vital sleep stages displaces light sleep (NREM 1 and 2), which further reduces the amount of total sleep needed to sustain the body.
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| + | 然而，随着NREM2的减少，长时间保持清醒的能力也会减弱。因此，总睡眠时间（TST）较短的时程需要有更多睡眠段落分布在一天中。约20分钟的小睡或约90分钟的单周期主段有助于多相睡眠者维持清醒状态。最大的觉醒间隔取决于你所选的时程、日程安排以及睡眠者的个人需求。如果间隔太大，你在这期间将会总是感到阵阵疲惫，进而无法完全适应时程。 |
| − | However, as NREM 2 gets reduced, the ability to stay awake for long periods diminishes. This is why schedules with less total sleep time (TST) need more sleeps spread throughout the day to be sustainable. Taking a ~20-minute nap or a ~90-minute single-cycle core helps a polyphasic sleeper sustain wakefulness. Maximum wake gaps are dependent on the schedule, time of day, as well as the sleeper's individual needs. With gaps too large, one will always experiences bouts of tiredness during it and be unable to fully adapt to the schedule.
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