Восстановление
Восстановление - это концепция сна без будильников до тех пор, пока весь долг сна не будет покрыт. Поскольку организм не может восстановиться после длительного недосыпания за один день, данный процесс может занять много времени.
Механизм
Восстановление обычно необходимо:
- Перед началом адаптации. Это сокращает изначальные симптомы недосыпания, что обычно делает адаптацию проще и, возможно, короче.
- После провала адаптации, например, вхождения в цикл просыпов или застревание в цикле 3/4 стадий.
Время, которое занимает этот процесс, зависит от уровня недосыпания и от качества сна. В среднем оно длится 1-2 недели, но может быть короче или длиннее (вплоть до нескольких месяцев после крайне длительного недосыпания).
At first, total sleep time may be unexpectedly high or low, but it stabilizes with time. Eventually, the total duration of sleep should become close to the personal monophasic baseline. This, as well as feeling refreshed and rested during the day, indicates that the recovery process has been successfully completed.
Variants
Technically, most non-reducing schedules are sufficient as the recovery variants. This section describes the most popular ones.
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.
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