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| | <languages/> | | <languages/> |
| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 大量的的信息可能會令人對多相睡眠感到迷茫。此頁將會引導您閱讀材料，並開始進行多相睡眠。 |
| − | With so much information, polyphasic sleep can be confusing. This page is to guide you through the material and get started with polyphasic sleep.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==社群== |
| − | ==Communities== | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 要瞭解多相睡眠並在開始前獲得建議，最簡單的方法是在[http://reddit.com/r/polyphasic Subreddit]或[https://discord.gg/8KDevVj74C Discord聊天室]中發問。 |
| − | The easiest way to learn abut polyphasic sleep and get advice about starting is by asking in the [http://reddit.com/r/polyphasic subreddit] or [https://discord.gg/8KDevVj74C Discord chat].
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==選擇時程== |
| − | ==Choosing a schedule== | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 首先，請閱讀[[Special:MyLanguage/Scheduling overview|時程編排概述]]，然後選擇一個適合您的工作 / 學業時間的時程，並在對應時程頁面上閱讀詳情。請確定你有充分考慮到時程的[[Special:MyLanguage/consistency|一致性]]以及[[Special:MyLanguage/dark period|暗期]]等因素。 |
| − | First, read through the [[Special:MyLanguage/Scheduling overview|Scheduling overview]] page, and then pick a schedule that you can fit in to your work/study schedule and read more on the schedule page. Be sure to fully consider things such as scheduling [[Special:MyLanguage/consistency|consistency]] and [[Special:MyLanguage/dark period|dark period]]. Also, make sure you have enough time to stay adapted after the potentially grueling adaptation; according to community experience, at least one month is needed to adapt to most schedules.
| + | 另外，請確保您有足夠的時間在進行可能艱苦的適應之後繼續遵守時程； |
| − | </div>
| + | 根據社群經驗，大多數事時程都需要至少需要一個月才能夠完全適應。 |
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==準備== |
| − | == Preparation == | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 在開始適應之前，您應該為最大程度地降低難度而作出一些準備來。 |
| − | Before starting the adaptation, there are several things you should do to minimise the difficulty.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | * 復原睡眠債。在帶有睡眠債的情況下開始進行適應會延長最艱難的部分（[[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|第三階段]]）。 |
| − | * Recover from sleep debt. Going into adaptation with pre-existing sleep debt lengthens the most difficult part of it ([[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]]). | + | * 戒掉藥物，包括酒精、煙草和大麻。以上任何一種藥物都會大幅降低您的睡眠質量，從而可能使您無法適應。咖啡因也會對大多數時程帶來強烈的負面影響，因此最好限制攝取量至最小的水平。 |
| − | * Quit drugs, including alcohol, tobacco, and cannabis. Any of these drugs will greatly reduce the quality of your sleep, potentially making your adaptation impossible. Caffeine also has a strong negative effect on most schedules, and it is best to limit consumption to an insignificant amount. | + | * 習慣立即在鬧鐘響起後醒過來。打瞌睡的習慣很容易導致過眠並破壞你的適應。如果可以的話，您可能會想將現時與你將來的時程的入睡或清醒時間對齊，令以後更容易適應。 |
| − | * Get used to wake up from alarms immediately. A snoozing habit is an easy way to oversleep and ruin your adaptation. If possible, you might want to align one of the sleeps or wakes of your current sleep to the same time as your future schedule to make it easier. | + | * 準備適應時需要的物品，例如包括： |
| − | * Prepare various things you'll need for the adaptation, examples of which may include: | + | ** [[Special:MyLanguage/dark period|暗期]]所需的紅色護目鏡 |
| − | ** Red goggles for [[Special:MyLanguage/dark period|dark period]] | + | ** 鬧鐘 / 手機應用程式 |
| − | ** Alarm clocks / smartphone apps | + | ** 生產力 / 時間追蹤應用程式 |
| − | ** Productivity / Time tracking apps | + | * 搜尋可以讓您在有需要時小睡的地方，例如： |
| − | * Find locations for you to take naps when situation may demand, such as: | + | ** 長板凳 |
| − | ** benches | + | ** 車内 |
| − | ** your car | + | ** 辦公桌 |
| − | ** your office desk | + | * 列出一系列您可以在疲倦時做的事。當您困倦時，所有得來的額外時間都會對您不利。 這些事情可以包括： |
| − | * Create a long list of things to do when you are tired. All the extra hours you have will work against you when you get sleepy. These things can include: | + | ** 運動 |
| − | ** Exercise | + | ** 家務 |
| − | ** Household chores | + | ** 遊戲 |
| − | ** Video games | + | ** 興趣 |
| − | ** Hobbies | + | * 寫下你想進行多相睡眠的原因，以便你在失去動力時提醒自己。適應多相睡眠可能是到目前為止您做過最困難的事情之一，因此準備具有激勵性的提醒將會非常有幫助。 |
| − | * Write down reasons why you want you want to do polyphasic sleep. Remind yourself about it when you lose motivation. A polyphasic adaptation can be one of the most difficult things you have done by this point, and having a motivational reminder would be very helpful. | + | * 瀏覽此Wiki以進一步了解多相睡眠。如任何疑問，請在Subreddit或Discord上提出。 |
| − | * Read up further about polyphasic sleep on this wiki. Ask on the subreddit or Discord if you have any questions. | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==開始適應== |
| − | == Starting == | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 開始適應的方法有數種。在大多數情況下被建議的方法會是[[Special:MyLanguage/cold turkey|直接開始]]適應，指您只需從一開始就按照時程的安排去睡覺。剛開始時，您有可能無法完全入睡。這種情況理應隨著達到稍後的[[Special:MyLanguage/4-Stages Adaptation Model|適應階段]]而得到解決。睡醒時的疲倦程度和起床難度亦預計會明顯地惡化，因此請確保您為此而做好準備。 |
| − | There are several ways to start your adaptation. In most cases, the recommended way is starting [[Special:MyLanguage/cold turkey|cold turkey]], where you simply start sleeping according to the schedule right from the start. At first, it is expected that you might not be able to fall asleep for all sleeps. Over time, the situation should resolve, as you reaches later [[Special:MyLanguage/4-Stages Adaptation Model|stages]] of your adaptation. The tiredness and difficulty waking up from sleep is also expected to worsen significantly, so make sure you are prepared for that.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==追蹤適應進展== |
| − | == Tracking your progress == | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 我們亦建議您嘗試去記錄自己的適應過程以追蹤你的進度。其中一種方法是使用[[Special:MyLanguage/Polyphasic Sleep Discord|Discord]]中的日誌記錄機械人。部分用戶選擇使用試算表來記錄他們隨著時間改變的疲倦和清醒程度。這也會對適應有所幫助。[https://docs.google.com/spreadsheets/d/17HBpVl6vBhNDFZKzTESjhwbTi_zrhrbYEpG6DWd-le8/edit#gid=0 試算表示例1] [https://docs.google.com/spreadsheets/d/1hfY7Iv_2dLWBka3EF68bvWDX_xkBdNWbm237jR2Kn9Y/edit#gid=2104500 試算表示例2] |
| − | It is recommended that you try to log your adaptation to track your progress. One way to do so is with the logging bot on the [[Special:MyLanguage/Polyphasic Sleep Discord|Discord]]. Some users use spreadsheets to keep a record of their tiredness and waking feelings over time, which are also helpful. [https://docs.google.com/spreadsheets/d/17HBpVl6vBhNDFZKzTESjhwbTi_zrhrbYEpG6DWd-le8/edit#gid=0 Sample spreadsheet 1] [https://docs.google.com/spreadsheets/d/1hfY7Iv_2dLWBka3EF68bvWDX_xkBdNWbm237jR2Kn9Y/edit#gid=2104500 Sample spreadsheet 2]
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| − | </div>
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