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Template:Adaptation to Polyphasic Sleep
Template:Bimaxion
Template:BiphasicX
Template:Camayl
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Template:DC2
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Template:Ducamayl
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Triphasic
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Unstable adaptation
Language
aa - Afar
ab - Abkhazian
abs - Ambonese Malay
ace - Achinese
ady - Adyghe
ady-cyrl - Adyghe (Cyrillic script)
aeb - Tunisian Arabic
aeb-arab - Tunisian Arabic (Arabic script)
aeb-latn - Tunisian Arabic (Latin script)
af - Afrikaans
ak - Akan
aln - Gheg Albanian
alt - Southern Altai
am - Amharic
ami - Amis
an - Aragonese
ang - Old English
anp - Angika
ar - Arabic
arc - Aramaic
arn - Mapuche
arq - Algerian Arabic
ary - Moroccan Arabic
arz - Egyptian Arabic
as - Assamese
ase - American Sign Language
ast - Asturian
atj - Atikamekw
av - Avaric
avk - Kotava
awa - Awadhi
ay - Aymara
az - Azerbaijani
azb - South Azerbaijani
ba - Bashkir
ban - Balinese
bar - Bavarian
bbc - Batak Toba
bbc-latn - Batak Toba (Latin script)
bcc - Southern Balochi
bcl - Central Bikol
be - Belarusian
be-tarask - Belarusian (Taraškievica orthography)
bg - Bulgarian
bgn - Western Balochi
bh - Bhojpuri
bho - Bhojpuri
bi - Bislama
bjn - Banjar
bm - Bambara
bn - Bangla
bo - Tibetan
bpy - Bishnupriya
bqi - Bakhtiari
br - Breton
brh - Brahui
bs - Bosnian
btm - Batak Mandailing
bto - Iriga Bicolano
bug - Buginese
bxr - Russia Buriat
ca - Catalan
cbk-zam - Chavacano
cdo - Min Dong Chinese
ce - Chechen
ceb - Cebuano
ch - Chamorro
cho - Choctaw
chr - Cherokee
chy - Cheyenne
ckb - Central Kurdish
co - Corsican
cps - Capiznon
cr - Cree
crh - Crimean Turkish
crh-cyrl - Crimean Tatar (Cyrillic script)
crh-latn - Crimean Tatar (Latin script)
cs - Czech
csb - Kashubian
cu - Church Slavic
cv - Chuvash
cy - Welsh
da - Danish
de - German
de-at - Austrian German
de-ch - Swiss High German
de-formal - German (formal address)
din - Dinka
diq - Zazaki
dsb - Lower Sorbian
dtp - Central Dusun
dty - Doteli
dv - Divehi
dz - Dzongkha
ee - Ewe
egl - Emilian
el - Greek
eml - Emiliano-Romagnolo
en - English
en-ca - Canadian English
en-gb - British English
eo - Esperanto
es - Spanish
es-419 - Latin American Spanish
es-formal - español (formal)
et - Estonian
eu - Basque
ext - Extremaduran
fa - Persian
ff - Fulah
fi - Finnish
fit - Tornedalen Finnish
fj - Fijian
fo - Faroese
fr - French
frc - Cajun French
frp - Arpitan
frr - Northern Frisian
fur - Friulian
fy - Western Frisian
ga - Irish
gag - Gagauz
gan - Gan Chinese
gan-hans - Gan (Simplified)
gan-hant - Gan (Traditional)
gcr - Guianan Creole
gd - Scottish Gaelic
gl - Galician
glk - Gilaki
gn - Guarani
gom - Goan Konkani
gom-deva - Goan Konkani (Devanagari script)
gom-latn - Goan Konkani (Latin script)
gor - Gorontalo
got - Gothic
grc - Ancient Greek
gsw - Swiss German
gu - Gujarati
gv - Manx
ha - Hausa
hak - Hakka Chinese
haw - Hawaiian
he - Hebrew
hi - Hindi
hif - Fiji Hindi
hif-latn - Fiji Hindi (Latin script)
hil - Hiligaynon
ho - Hiri Motu
hr - Croatian
hrx - Hunsrik
hsb - Upper Sorbian
ht - Haitian Creole
hu - Hungarian
hu-formal - magyar (formal)
hy - Armenian
hyw - Western Armenian
hz - Herero
ia - Interlingua
id - Indonesian
ie - Interlingue
ig - Igbo
ii - Sichuan Yi
ik - Inupiaq
ike-cans - Eastern Canadian (Aboriginal syllabics)
ike-latn - Eastern Canadian (Latin script)
ilo - Iloko
inh - Ingush
io - Ido
is - Icelandic
it - Italian
iu - Inuktitut
ja - Japanese
jam - Jamaican Creole English
jbo - Lojban
jut - Jutish
jv - Javanese
ka - Georgian
kaa - Kara-Kalpak
kab - Kabyle
kbd - Kabardian
kbd-cyrl - Kabardian (Cyrillic script)
kbp - Kabiye
kg - Kongo
khw - Khowar
ki - Kikuyu
kiu - Kirmanjki
kj - Kuanyama
kjp - Eastern Pwo
kk - Kazakh
kk-arab - Kazakh (Arabic script)
kk-cn - Kazakh (China)
kk-cyrl - Kazakh (Cyrillic script)
kk-kz - Kazakh (Kazakhstan)
kk-latn - Kazakh (Latin script)
kk-tr - Kazakh (Turkey)
kl - Kalaallisut
km - Khmer
kn - Kannada
ko - Korean
ko-kp - Korean (North Korea)
koi - Komi-Permyak
kr - Kanuri
krc - Karachay-Balkar
kri - Krio
krj - Kinaray-a
krl - Karelian
ks - Kashmiri
ks-arab - Kashmiri (Arabic script)
ks-deva - Kashmiri (Devanagari script)
ksh - Colognian
ku - Kurdish
ku-arab - Kurdish (Arabic script)
ku-latn - Kurdish (Latin script)
kum - Kumyk
kv - Komi
kw - Cornish
ky - Kyrgyz
la - Latin
lad - Ladino
lb - Luxembourgish
lbe - Lak
lez - Lezghian
lfn - Lingua Franca Nova
lg - Ganda
li - Limburgish
lij - Ligurian
liv - Livonian
lki - Laki
lld - Ladin
lmo - Lombard
ln - Lingala
lo - Lao
loz - Lozi
lrc - Northern Luri
lt - Lithuanian
ltg - Latgalian
lus - Mizo
luz - Southern Luri
lv - Latvian
lzh - Literary Chinese
lzz - Laz
mai - Maithili
map-bms - Basa Banyumasan
mdf - Moksha
mg - Malagasy
mh - Marshallese
mhr - Eastern Mari
mi - Maori
min - Minangkabau
mk - Macedonian
ml - Malayalam
mn - Mongolian
mni - Manipuri
mnw - Mon
mo - Moldovan
mr - Marathi
mrj - Western Mari
ms - Malay
mt - Maltese
mus - Muscogee
mwl - Mirandese
my - Burmese
myv - Erzya
mzn - Mazanderani
na - Nauru
nah - Nāhuatl
nan - Min Nan Chinese
nap - Neapolitan
nb - Norwegian Bokmål
nds - Low German
nds-nl - Low Saxon
ne - Nepali
new - Newari
ng - Ndonga
niu - Niuean
nl - Dutch
nl-informal - Nederlands (informeel)
nn - Norwegian Nynorsk
no - Norwegian
nov - Novial
nqo - N’Ko
nrm - Norman
nso - Northern Sotho
nv - Navajo
ny - Nyanja
nys - Nyungar
oc - Occitan
olo - Livvi-Karelian
om - Oromo
or - Odia
os - Ossetic
pa - Punjabi
pag - Pangasinan
pam - Pampanga
pap - Papiamento
pcd - Picard
pdc - Pennsylvania German
pdt - Plautdietsch
pfl - Palatine German
pi - Pali
pih - Norfuk / Pitkern
pl - Polish
pms - Piedmontese
pnb - Western Punjabi
pnt - Pontic
prg - Prussian
ps - Pashto
pt - Portuguese
pt-br - Brazilian Portuguese
qqq - Message documentation
qu - Quechua
qug - Chimborazo Highland Quichua
rgn - Romagnol
rif - Riffian
rm - Romansh
rmy - Vlax Romani
rn - Rundi
ro - Romanian
roa-tara - Tarantino
ru - Russian
rue - Rusyn
rup - Aromanian
ruq - Megleno-Romanian
ruq-cyrl - Megleno-Romanian (Cyrillic script)
ruq-latn - Megleno-Romanian (Latin script)
rw - Kinyarwanda
sa - Sanskrit
sah - Sakha
sat - Santali
sc - Sardinian
scn - Sicilian
sco - Scots
sd - Sindhi
sdc - Sassarese Sardinian
sdh - Southern Kurdish
se - Northern Sami
sei - Seri
ses - Koyraboro Senni
sg - Sango
sgs - Samogitian
sh - Serbo-Croatian
shi - Tachelhit
shi-latn - Tachelhit (Latin script)
shi-tfng - Tachelhit (Tifinagh script)
shn - Shan
shy-latn - Shawiya (Latin script)
si - Sinhala
simple - Simple English
sk - Slovak
skr - Saraiki
skr-arab - Saraiki (Arabic script)
sl - Slovenian
sli - Lower Silesian
sm - Samoan
sma - Southern Sami
smn - Inari Sami
sn - Shona
so - Somali
sq - Albanian
sr - Serbian
sr-ec - Serbian (Cyrillic script)
sr-el - Serbian (Latin script)
srn - Sranan Tongo
ss - Swati
st - Southern Sotho
stq - Saterland Frisian
sty - себертатар
su - Sundanese
sv - Swedish
sw - Swahili
szl - Silesian
szy - Sakizaya
ta - Tamil
tay - Tayal
tcy - Tulu
te - Telugu
tet - Tetum
tg - Tajik
tg-cyrl - Tajik (Cyrillic script)
tg-latn - Tajik (Latin script)
th - Thai
ti - Tigrinya
tk - Turkmen
tl - Tagalog
tly - Talysh
tn - Tswana
to - Tongan
tpi - Tok Pisin
tr - Turkish
tru - Turoyo
trv - Taroko
ts - Tsonga
tt - Tatar
tt-cyrl - Tatar (Cyrillic script)
tt-latn - Tatar (Latin script)
tum - Tumbuka
tw - Twi
ty - Tahitian
tyv - Tuvinian
tzm - Central Atlas Tamazight
udm - Udmurt
ug - Uyghur
ug-arab - Uyghur (Arabic script)
ug-latn - Uyghur (Latin script)
uk - Ukrainian
ur - Urdu
uz - Uzbek
uz-cyrl - Uzbek (Cyrillic script)
uz-latn - Uzbek (Latin script)
ve - Venda
vec - Venetian
vep - Veps
vi - Vietnamese
vls - West Flemish
vmf - Main-Franconian
vo - Volapük
vot - Votic
vro - Võro
wa - Walloon
war - Waray
wo - Wolof
wuu - Wu Chinese
xal - Kalmyk
xh - Xhosa
xmf - Mingrelian
xsy - Saisiyat
yi - Yiddish
yo - Yoruba
yue - Cantonese
za - Zhuang
zea - Zeelandic
zgh - Standard Moroccan Tamazight
zh - Chinese
zh-cn - Chinese (China)
zh-hans - Simplified Chinese
zh-hant - Traditional Chinese
zh-hk - Chinese (Hong Kong)
zh-mo - Chinese (Macau)
zh-my - Chinese (Malaysia)
zh-sg - Chinese (Singapore)
zh-tw - Chinese (Taiwan)
zu - Zulu
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{{DISPLAYTITLE:入門須知}}<languages/> 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。 ==社群== 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。 ==選擇時程== 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。 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; 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。 ==準備== 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。 * 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]])。 * 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。 * 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。 * 準備適應時需要的物品,例如包括: ** [[Special:MyLanguage/dark period|暗期]]所需的紅色護目鏡 ** 鬧鐘 / 手機應用程式 ** 生產力 / 時間追蹤應用程式 * 搜尋可以讓您在有需要時小睡的地方,例如: ** 長板凳 ** 車内 ** 辦公桌 * 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: ** 運動 ** 家務 ** 遊戲 ** 興趣 * 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。 * 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。 ==開始適應== 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。 ==追蹤適應進展== 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]
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