Changes

== Sleep onset insomnia ==

== Sleep onset insomnia ==

During polyphasic sleep adaptation, sleep onset is common for daytime [[nap]]s/[[core]]s, and one shouldn't take action to reduce it artificially. After adaptation, sleep onset usually is <5 minutes for naps and <15 minutes for cores. However, for people with chronic sleep onset insomnia this might not be the case. This is especially noticeable with high total sleep time schedules, like extended [[Biphasic]] ones, non-reducing polyphasic schedules or [[Biphasic-X]]. If you still have difficulties falling asleep after 8+ weeks on a schedule, these supplements might be helpful:

During polyphasic sleep adaptation, sleep onset is common for daytime [[nap]]s/[[core]]s, and one shouldn't take action to reduce it artificially. After adaptation, sleep onset usually is <5 minutes for naps and <15 minutes for cores. However, for people with chronic sleep onset insomnia this might not be the case. This is especially noticeable with high total sleep time schedules, like extended [[Biphasic]] ones, non-reducing polyphasic schedules or [[BiphasicX]]. If you still have difficulties falling asleep after 8+ weeks on a schedule, these supplements might be helpful:

* Ayurvedic supplement<ref name="Ayurvedic" /> (statistically significant decrease in reported sleep latency of 16.72 min as compared to placebo)

* Ayurvedic supplement<ref name="Ayurvedic" /> (statistically significant decrease in reported sleep latency of 16.72 min as compared to placebo)

== Anxiolysis and relaxing properties ==

== Anxiolysis and relaxing properties ==

* Lavender oil<ref name="Lavender" /> (can be inhaled<ref name="inhailedLavender" />, applied topically<ref name="topicallyLavender" />, or ingested<ref name="ingestedLavender" /> to promote relaxation and sleep)

* Lavender oil<ref name="Lavender" /> (can be inhaled<ref name="inhailedLavender" />, applied topically<ref name="topicallyLavender" />, or ingested<ref name="ingestedLavender" /> to promote relaxation and sleep)

* Lemon balm (Melissa officinalis)

* Lemon balm (Melissa officinalis)<ref name="LemonBalm" />

* Chamomile (Matricaria recutita)<ref name="Chamomile" />

* Chamomile (Matricaria recutita)<ref name="Chamomile" />

* dōTERRA Serenity™ Restful Complex Softgels<ref name="ORCID" />

* dōTERRA Serenity™ Restful Complex Softgels<ref name="ORCID" />

<ref name="Chamomile">{{cite journal |vauthors=Zick SM, Wright BD, Sen A, Arnedt JT |date=2011 |title=Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study |url=https://pubmed.ncbi.nlm.nih.gov/21939549/ |journal=BMC complementary and alternative medicine |volume=11 |issue=1 |doi=10.1186/1472-6882-11-78}}</ref>

<ref name="Chamomile">{{cite journal |vauthors=Zick SM, Wright BD, Sen A, Arnedt JT |date=2011 |title=Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study |url=https://pubmed.ncbi.nlm.nih.gov/21939549/ |journal=BMC complementary and alternative medicine |volume=11 |issue=1 |doi=10.1186/1472-6882-11-78}}</ref>

<ref name="ORCID">{{cite journal |vauthors=Dorsett J, DaBell A, Eggett DL, Han X, Parker TL |date=2017 |title=Subjective assessment of the effects of an herbal supplement containing lavender essential oil on sleep quality: A randomized, double-blind, placebo-controlled crossover study |url=https://www.tandfonline.com/doi/full/10.1080/2331205X.2017.1380871# |journal=ORCID Icon |doi=10.1080/2331205X.2017.1380871}}</ref>

<ref name="ORCID">{{cite journal |vauthors=Dorsett J, DaBell A, Eggett DL, Han X, Parker TL |date=2017 |title=Subjective assessment of the effects of an herbal supplement containing lavender essential oil on sleep quality: A randomized, double-blind, placebo-controlled crossover study |url=https://www.tandfonline.com/doi/full/10.1080/2331205X.2017.1380871# |journal=ORCID Icon |doi=10.1080/2331205X.2017.1380871}}</ref>

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[[Category:Polyphasic Lifestyle]]

[[Category:Polyphasic Lifestyle]]

{{TNT|Template:Polyphasic Lifestyle}}

{{TNT|Template:Polyphasic Lifestyle}}