Unstable adaptation/de

Es ist möglich, dass der angepasste Zustand instabil ist oder für einen Schläfer destabilisiert wird. Einige Ereignisse, Verletzungen oder Substanzen können den Schlafenden daran hindern, sich anzupassen. Es gibt einige Arten der Schlafdestabilisierung oder Gründe, warum man sich in einem instabilen angepassten Zustand befindet, die nachstehend beschrieben werden.

Geringe Gesamtschlafzeit

Es ist normalerweise sehr schwierig, sich an Schlafmuster mit einer geringen Gesamtschlafzeit anzupassen, da viel mehr Schlafkompression auftreten sollte und deutlich weniger Leichtschlaf verbleibt. Dies macht den Schlafplan viel weniger flexibel und im Allgemeinen instabil, da jedes Ereignis oder jede Substanz, die vorübergehend den zur Erholung erforderlichen Schlaf erhöht, den angepassten Zustand leicht beeinträchtigen kann. Dies ist wahrscheinlich der Hauptgrund, warum langfristige polyphasische Schläfer häufiger diejenigen sind, die einen Zeitplan einhalten, der wenig bis kein Schlaf reduziert, während, die meisten Adaptationen von nap-only kürzer sind.

Also, schedules which reduce sleep greatly require much denser blocks of sleep during the day because of the wake time reduction. Shorter wake gaps are required, which makes such schedules inconvenient for daily life and thus unstable long term. These types of schedules may be destabilized by missing naps too many times or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.

Erhöhter Schlafbedarf

Sleep needs can be increased temporarily, usually as an effect of needed physical recovery. Such cases include increased physical activity and some substances such as cannabis or alcohol. External events such as these sometimes may significantly increase sleep needed (mostly SWS) which can shake the adapted state with increasing intensity inversely proportional to the total sleep time of the schedule. This is the main reason why schedules with at least 3 sleep cycles are commonly recommended in the polyphasic community for those with intense physical activity, as they more likely guarantee the possibility to accommodate enough SWS in core(s).

In some cases, REM sleep can be increased as well. Causes may include depression or intense mental activity. The latter is still controversial, because other studies have shown no connection between REM duration and mental activity such as studying intensity.

Flexing

Polyphasic sleep schedules usually become flexible after adaptation. The potential extent of one's flexing ranges and frequency depends on the scheduled total sleep time and the stability of their adaptation. Schedules with lower total sleep time are generally are much less flexible than schedules with higher total sleep time, as flexing is known to decrease sleep quality which is unacceptable for the schedules with extreme compression. However, this varies greatly from person to person based on sleep needs, duration of stable adaptation, and experience with flexing. When sleep is flexed too often and/or too far, the adaptation can be destabilized or even ruined if the compression cannot be maintained anymore.

An adaptation to flexing is required, and one should only flex once they have gradually increased the flexing range over time once the sleeper is adapted to the schedule and all other flexed sleeps, and their sleep is stable. Flexing too much or too fast is likely to destabilize adaptation as well, which happened to some members of the polyphasic discord community.

Sleep time changes

In a similar vein to flexing, a schedule may be destabilized due to sleep time changes. Examples include the time shift that occurs as a result of Daylight Savings Time, time zone changes as a result of travel, or changing sleep times without a proper flexing adaptation first. These shifts can cause a desynchronization between a sleeper's circadian rhythm and their schedule, which cause similar changes to sleep quality that flexing may have, but often on a greater scale. The farther one shifts a sleep, and the more sleeps they shift at once, the higher their chances of schedule destabilization are.

References

Anpassung an den polyphasischen Schlaf Mechanismen Schlafgrundlagen Schlaftheorie SWS Rückprall REM Rückprall SOREM SOSWS Neupartitionierung Reduktion der Wachzeit WASO Methoden Cold turkey Naptation schrittweise adaptation Erholung umgekehrte schrittweise adaptation Stages Model Stage 1 Stage 2 Stage 3 Stage 4 Symptome Schlafstörung Bewusstsein im Schlaf vorzeitiges Aufwachen Schlafträgheit Weckzeitprogrammierung Scheitern Phase 3/4 Schleife Verschlafen Syndrom Instabile Adaptation