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| | 昼夜节律（Circadian rhythm）是体内的生物时钟，主要通过曝光和食物摄入等因素与当地的太阳时保持一致。它在一天中持续带动荷尔蒙变化，对身体产生影响。昼夜节律其中一个主要影响是[[Wikipedia:Melatonin|褪黑素]]（melatonin）的分泌。它的存在对进入SWS至关重要，同时对REM的出现时间也会产生影响。 | | 昼夜节律（Circadian rhythm）是体内的生物时钟，主要通过曝光和食物摄入等因素与当地的太阳时保持一致。它在一天中持续带动荷尔蒙变化，对身体产生影响。昼夜节律其中一个主要影响是[[Wikipedia:Melatonin|褪黑素]]（melatonin）的分泌。它的存在对进入SWS至关重要，同时对REM的出现时间也会产生影响。 |
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| − | 日落之后，当光照水平降低时，身体会开始分泌褪黑激素以促进睡眠。入夜时褪黑激素水平的上升让身体能在最初几个睡眠周期中获得SWS。相反，随着褪黑激素水平在早晨下降，REM就会成为被优先的睡眠阶段。
| + | 日落之后，当光照水平降低时，身体会开始分泌褪黑素以促进睡眠。入夜时褪黑素水平的上升让身体能在最初几个睡眠周期中获得SWS。相反，随着褪黑素水平在早晨下降，REM就会成为被优先的睡眠阶段。 |
| | [[File:Melanopic.png|thumb|黑视蛋白敏感度函数]] | | [[File:Melanopic.png|thumb|黑视蛋白敏感度函数]] |
| | 在现代，随着人工照明的出现，许多人的昼夜节律被推前了（即更晚）。然而，这种对人工照明的暴露也损害了人们有效获得SWS的能力。光对昼夜节律的影响程度由黑视蛋白敏感度函数（melanopic light sensitivity function）断定，该函数在480nm前后（蓝色）达到峰值，并在两侧下降。为了减少这种影响，睡眠者有必须采用一个[[Special:MyLanguage/dark period|暗期]]，在此期间，蓝色和绿色的光不能进入眼睛。这可以通过使用[[Special:MyLanguage/red goggles|红色护目镜]]或[[Special:MyLanguage/screen filters|荧幕过滤器]]等多种方式实现。 | | 在现代，随着人工照明的出现，许多人的昼夜节律被推前了（即更晚）。然而，这种对人工照明的暴露也损害了人们有效获得SWS的能力。光对昼夜节律的影响程度由黑视蛋白敏感度函数（melanopic light sensitivity function）断定，该函数在480nm前后（蓝色）达到峰值，并在两侧下降。为了减少这种影响，睡眠者有必须采用一个[[Special:MyLanguage/dark period|暗期]]，在此期间，蓝色和绿色的光不能进入眼睛。这可以通过使用[[Special:MyLanguage/red goggles|红色护目镜]]或[[Special:MyLanguage/screen filters|荧幕过滤器]]等多种方式实现。 |
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| | ==睡眠段落长度== | | ==睡眠段落长度== |
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 多相时程上的睡眠主要分为[[Special:MyLanguage/cores|主段睡眠]]和[[Special:MyLanguage/naps|小睡]]。 |
| − | Sleeps on polyphasic schedules are broadly categorised into [[Special:MyLanguage/cores|cores]] and [[Special:MyLanguage/naps|naps]].
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 主段是指至少包含一個完整的睡眠週期的長睡眠塊。它們通常被設置為90分鐘的倍數，即使常見的[[Wikipedia:sleep cycle|睡眠週期]]長度。然而，其他主段長度可以用來配合別的週期長度或加設獲得額外SWS或REM的時間。因為主段睡眠提供維持生命所需的SWS，它們通常被認為是不可或缺的。因此，沒有主段的時程（即[[Special:MyLanguage/Nap only|僅小睡時程]]）的成功率極低。 |
| − | Cores are long blocks of sleep that contain at least one full sleep cycle. They are typically scheduled to be a multiple of a 90 minutes, which is a common [[Wikipedia:sleep cycle|sleep cycle]] length. However, alternative core lengths can be done to either to plan for alternative cycle lengths or in an effort to gain extra time in SWS or REM. Cores are generally considered to be essential, because they provide the necessary amount of SWS to sustain life. As such, schedules without cores (i.e. [[Special:MyLanguage/Nap only|nap only schedules]]) have extremely low success rates.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 小睡是短暂的睡眠段落，在默认的时程中通常为20分钟左右。小睡可以让人获得少量的REM。此外，小睡有助睡眠者在主段睡眠之间保持清醒。较长的小睡（长达约45分钟，称为[[Special:MyLanguage/pronap|Pronap]]<nowiki/>）可以被安排在黎明前后的REM高峰期中，以获得更多的REM睡眠。在一天中的其他时间安排较长的小睡可能会导致SWS觉醒，特别是在SWS不足较严重的时期，一些人可能特别难以醒来。 |
| − | Naps are short blocks of sleep, typically about 20 minutes on default schedules. Naps allow for a small amount of REM to be gained. Moreover, naps help sleepers sustain wakefulness through gaps. Longer naps (up to ~45 minutes, known as [[Special:MyLanguage/pronap|pronap]]<nowiki/>s) can be used in during the REM peak around dawn to gain even more time in REM. Longer naps in other times of the day can lead to SWS wakes, which can be exceptionally difficult to wake from for some people, especially during periods of high SWS deficit.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 因为主段有足够的时间来完成充满SWS的睡眠周期，主段睡眠在夜间进行为佳。对大多数人来说，由于各种社会义务，主段也比较容易安排在晚上。小睡则在白天进行为佳，因为更深的睡眠阶段不太可能出现。在适应之后，小睡可以相对有弹性，而主段则更难移动。 |
| − | Core sleeps are favoured during night time, as they allow sufficient time to complete SWS-filled sleep cycles. They are also easier to schedule at night for most people due to social obligations. Naps are favoured in the day, since deeper sleep stages are less likely to appear then. After adaptation, naps can be relatively flexible, whereas cores are much harder to move.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==一致性== |
| − | ==Consistency== | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 在适应过程中，大多数多相时程（非缩减性时程除外）都是严谨的，也就是说，睡眠时程必须非常稳定，不能有跳过睡眠、移动睡眠时间、睡眠不足或睡过头的情况。如果你的生活安排使你不可能每天都遵循所计划的睡眠时程，那么你将无法适应它。但是一两次小的失误应该不会对你的适应造成太大损害。然而，随着错误的积累，你就越不可能适应。因此，有必要未雨绸缪，避免这些错误。根据睡眠时程仔细安排你的生活，以及设置适当的闹钟，避免睡过头。 |
| − | During adaptation, most polyphasic schedules (other than non-reducing ones) are strict, that is, they must be done very consistently, without missed sleeps, moved sleeps, oversleeps, or undersleeps. If your life schedule cannot accomodate the sleep schedule you are planning for almost all days, it is unlikely that you will ever be able to adapt to it. One or two minor mishaps should not cause too much damage to your adaptation. However, as the mistakes accumulate, your chance of successful adaptation decreases. It is therefore necessary to plan ahead and avoid these mistakes, by carefully scheduling your life around the sleeps as well as setting proper alarms to avoid oversleeps.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | ==时程类别== |
| − | ==Schedule lines== | |
| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 自古以来，人类遵循的时程主要有两种：晚上有两个长的睡眠，中间有一个醒来的间隙的[[Special:MyLanguage/Segmented|分割睡眠]]，以及晚上一个长的睡眠，下午一个短的睡眠的[[Special:MyLanguage/Siesta|Siesta]]。当然，古人的时程安排更加灵活，因此很可能比目前的标准时程有更长的总睡眠时间。目前大多数多相睡眠时程都是从单相睡眠以及上述两种历史上常见的时程演变而来的。 |
| − | Two main schedule types have been practiced by humans since time immemorial: [[Special:MyLanguage/Segmented|Segmented]] -- with two long sleep in the night separated by a wake gap, and [[Special:MyLanguage/Siesta|Siesta]] -- one long sleep in the night and a shorter sleep in the afternoon. Of course, the schedule timings of the ancient people are more flexible and thus likely contains more total sleep than the current standard ones. Most current polyphasic sleep schedules evolve from monophasic sleep as well as the above two historically common schedules.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | [[Special:MyLanguage/Biphasic|二相]]时程的类别以上述的两个历史上的多相时程，以及可以被认为是Siesta的变体的E1而构成。 |
| − | The [[Special:MyLanguage/Biphasic|Biphasic]] line of schedules consists of the two historical polyphasic schedules, as well as E1, which is also considered a variant of siesta in an Everyman style.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | [[Special:MyLanguage/Everyman|Everyman]]时程的类别是通过去除单相睡眠结束时的睡眠周期，并增加小睡来弥补失去的REM和维持清醒而形成的。 |
| − | The [[Special:MyLanguage/Everyman|Everyman]] line of schedules are formed by removing sleep cycles in the end of monophasic sleep, and adding naps to compensate for the lost time in REM and sustain wakefulness.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | [[Special:MyLanguage/Dual core|双主段]]时程的类别也是如此，只不过它使用[[Special:MyLanguage/Segmented|分割]]睡眠代替单相睡眠。 |
| − | The [[Special:MyLanguage/Dual core|Dual core]] line of schedules does the same thing, except to [[Special:MyLanguage/Segmented|Segmented]] instead of monophasic sleep.
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| − | </div>
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| − | <div lang="en" dir="ltr" class="mw-content-ltr">
| + | 几十年来，多相睡眠社群已经开发了几种已知道有效的时程类别。 |
| − | Over the decades, the polyphasic sleep community has developed several lines of schedules that have been known to work.
| |
| | {| class="wikitable" | | {| class="wikitable" |
| | |+ | | |+ |
| − | !Schedule line | + | !时程类别 |
| − | !Description | + | !说明 |
| − | !Notes | + | !备注 |
| | |- | | |- |
| − | |Biphasic | + | |二相 |
| − | |Two sleeps | + | |两次睡眠 |
| − | |Usually deemed the easiest and recommended to beginners. | + | |通常被认为最简单，常被推荐给新手尝试。 |
| | |- | | |- |
| | |Everyman | | |Everyman |
| − | |One core sleep and two or more naps | + | |一次主段睡眠和两次或以上的小睡 |
| | | | | | |
| | |- | | |- |
| − | |Dual core | + | |双主段 |
| − | |Two core sleeps and one or more naps | + | |两次主段睡眠和一次或以上的小睡 |
| | | | | | |
| | |- | | |- |
| − | |Tri core | + | |三主段 |
| − | |Three core sleeps | + | |三次主段睡眠 |
| | | | | | |
| | |- | | |- |
| − | |Nap only | + | |仅小睡 |
| − | |No cores and any number of naps | + | |没有主段，小睡次数无限制 |
| − | |Not deemed to be achievable for most people. | + | |对于大多数人来说无法实行。 |
| | |- | | |- |
| − | |Experimental | + | |实验性质 |
| − | |Those that do not fit into the above categories | + | |不属于以上类别的时程 |
| − | |Not usually recommended for beginners due to insufficient evidence of them working | + | |由于可行性的证据不足，通常不建议新手进行尝试。 |
| | |} | | |} |
| − | </div>
| |
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| | {{TNT|Polyphasic Sleep Schedules}} | | {{TNT|Polyphasic Sleep Schedules}} |
