Difference between revisions of "Unstable adaptation"
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== Increased sleep needs == | == Increased sleep needs == | ||
| − | Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased physical activity<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as | + | Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased [[Exercise|physical activity]]<ref>Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). ''[https://academic.oup.com/sleep/article/23/1/1/2749954 Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly.]'' Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, <nowiki>https://doi.org/10.1093/sleep/23.1.1f</nowiki></ref><ref>Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). ''[https://www.sciencedirect.com/science/article/abs/pii/S1389945707001815 Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity]''. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017</ref>, some substances, such as [[cannabis]]<ref>Barratt, E. S., Beaver, W., & White, R. (1974). ''[https://psycnet.apa.org/record/1974-24717-001 The effects of marijuana on human sleep patterns]''. Biological Psychiatry, 8(1), 47–54.</ref> or [[alcohol]]<ref>Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 Alcohol and Sleep I: Effects on Normal Sleep]''. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006</ref>. External impact sometimes can significantly increase sleep needed, mostly [[wikipedia:Slow-wave_sleep|SWS]], which can shake the adapted state, again depending on the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended<ref>[https://www.polyphasic.net polyphasic.net]. Retrieved 07-12-2020.</ref> in the polyphasic community for those with intense physical activity, to guarantee the possibility to accomodate enough SWS in core(-s). |
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| + | In some cases, [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep can be increased as well, this includes depression<ref>Mathias Berger, Dieter Riemann (December 1993). ''[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1993.tb00092.x REM sleep in depression—an overview]''. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x</ref> or possibly intense mental activity<ref>J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). ''[https://www.sciencedirect.com/science/article/abs/pii/0167876089900184 Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor]''. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4</ref>. | ||
== Flexing == | == Flexing == | ||
| + | Polyphasic sleep schedules usually become flexible after adaptation. The possible level of flexing depends on the scheduled total sleep time and on the stability of adaptation. The sleep schedules, which reduce much sleep, generally are much less flexible than the ones with higher total sleep time, as flexing is known to decrease sleep quality, which is unacceptable for the schedules with extreme compression. When sleep is flexed too much, the adaptation can be destabilized or even ruined, as the compression can't be maintained anymore. | ||
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| + | Also, the adaptation to flexing should be done gradually by incresing the flexing range slowly after the sleeper is already adapted and the sleep is stabilized. By flexing too much and being too fast, it is likely to destabilize adaptation as well, which happened to some members of the [[polyphasic discord]] community. | ||
== References == | == References == | ||
<references /> | <references /> | ||
Revision as of 04:18, 7 December 2020
It is possible that the adapted state is unstable or gets destabilized for a sleeper. Some events, injuries or substances can throw off the sleeper from being adapted in most cases. There are a few types of sleep destabilization or generally unstable adapted state, which are described below.
Low total sleep time
It is usually very difficult to adapt to schedules with a low total sleep time, since much more sleep compression should occur, leaving significantly much less light sleep. This makes the sleep schedule much less flexible and generally unstable, because any event or substance, which temporarily increases sleep needed, can easily compromise adapted state. This is likely the main reason why long term polyphasic sleepers more often are those, who stay on a schedule, which reduce little-to-no sleep, while most nap-only adaptations.
Also, schedules, which reduce much sleep, require much denser blocks of sleep during the day because of the wake time reduction, so shorter wake gaps are possible, which makes such schedules inconvenient for daily life and thus unstable long term.
Increased sleep needs
Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased physical activity[1][2], some substances, such as cannabis[3] or alcohol[4]. External impact sometimes can significantly increase sleep needed, mostly SWS, which can shake the adapted state, again depending on the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended[5] in the polyphasic community for those with intense physical activity, to guarantee the possibility to accomodate enough SWS in core(-s).
In some cases, REM sleep can be increased as well, this includes depression[6] or possibly intense mental activity[7].
Flexing
Polyphasic sleep schedules usually become flexible after adaptation. The possible level of flexing depends on the scheduled total sleep time and on the stability of adaptation. The sleep schedules, which reduce much sleep, generally are much less flexible than the ones with higher total sleep time, as flexing is known to decrease sleep quality, which is unacceptable for the schedules with extreme compression. When sleep is flexed too much, the adaptation can be destabilized or even ruined, as the compression can't be maintained anymore.
Also, the adaptation to flexing should be done gradually by incresing the flexing range slowly after the sleeper is already adapted and the sleep is stabilized. By flexing too much and being too fast, it is likely to destabilize adaptation as well, which happened to some members of the polyphasic discord community.
References
- ↑ Erik Naylor, MS, Plamen D. Penev, MD, PhD, Larry Orbeta, BA, Imke Janssen, PhD, Rosemary Ortiz, Egidio F. Colecchia, MS, Moses Keng, MS, Sanford Finkel, MD, Phyllis C. Zee, MD, PhD (January 2000). Daily Social and Physical Activity Increases Slow-Wave Sleep and Daytime Neuropsychological Performance in the Elderly. Sleep, Volume 23, Issue 1, January 2000, Pages 1–9, https://doi.org/10.1093/sleep/23.1.1f
- ↑ Markus Dworak, Alfred Wiater, Dirk Alfer, Egon Stephan, Wildor Hollmann, Heiko K. Strüder (March 2008). Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity. Sleep Medicine, Volume 9, Issue 3, March 2008, Pages 266-272, https://doi.org/10.1016/j.sleep.2007.04.017
- ↑ Barratt, E. S., Beaver, W., & White, R. (1974). The effects of marijuana on human sleep patterns. Biological Psychiatry, 8(1), 47–54.
- ↑ Irshaad O. Ebrahim, Colin M. Shapiro, Adrian J. Williams, Peter B. Fenwick (January 2013). Alcohol and Sleep I: Effects on Normal Sleep. Alcoholism: Clinical & Experimental Research, Volume 37, Issue 4, April 2013, Pages 539-708, https://doi.org/10.1111/acer.12006
- ↑ polyphasic.net. Retrieved 07-12-2020.
- ↑ Mathias Berger, Dieter Riemann (December 1993). REM sleep in depression—an overview. Journal of Sleep Research, Volume 2, Issue 4, December 1993, Pages 211-223, https://doi.org/10.1111/j.1365-2869.1993.tb00092.x
- ↑ J. De Koninck, D. Lorrain, G. Christ, G. Proulx, D.Coulombe (September 1989). Intensive language learning and increases in rapid eye movement sleep: evidence of a performance factor. International Journal of Psychophysiology, Volume 8, Issue 1, September 1989, Pages 43-47, https://doi.org/10.1016/0167-8760(89)90018-4
