回復
回復は、ほとんどアラームなしで、最小限の制限で眠ることによって睡眠負債を返済する方法です。
メカニズム
回復は通常、次の2つの場合に適用されます。
- 適応前にすること。これにより、既存の睡眠負債が減り、一般的に適応プロセスが穏やかになり、短くなる可能性があります。
- 適応に失敗した後は、主に過眠症候群またはステージ3・4のループに陥ることがあります。
このプロセスにかかる時間は、睡眠負債の量と個々の睡眠効率によって異なります。平均的には1～2週間程度と予想されますが、極端な場合はもっと短く、あるいはもっと長くなることもあります。
最初は、総睡眠時間が予想以上に長かったり短かったりすることがありますが、時間とともに安定していきます。最終的には、総睡眠時間はが単相睡眠のベースラインに近づくはずです。これに加えて、日中の爽快感や休息感が得られれば、回復プロセスが成功したことになります。
バリアント
厳密に言えば、ほとんどの非削減的スケジュールは回復のバリアントとして十分です。ここでは、最も人気のあるほうについて説明します。
単相睡眠
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.
二相性睡眠
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.
ランダム
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.
睡眠制限
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.
