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Created page with "在仍然使用闹钟的情况下也是可以进行回复的。睡眠受限的回复可能需要更长的时间，但由于生活上的限制，这可能是必要的。由于..."
这是最受欢迎的回复类型。这种夜间睡眠应该在每天的同一时间开始，并在你感到足够精神时自然醒来而结束。为了提高睡眠效率，建议最好在你的时程中安排一段[[Special:MyLanguage/dark period|暗期]]，然后再进行主段睡眠。
这是最受欢迎的回复类型。这种夜间睡眠应该在每天的同一时间开始，并在你感到足够精神时自然醒来而结束。为了提高睡眠效率，建议最好在你的时程中安排一段[[Special:MyLanguage/dark period|暗期]]，然后再进行主段睡眠。
===二相时程===
=== Biphasic ===
[[Special:MyLanguage/Biphasic|二相]]睡眠也是被常用的回复类型。因为这种时程有两个睡眠段落，可以对其中一个中使用闹钟，而对第二个不设限制。
[[Special:MyLanguage/Biphasic|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.
*如果由于生活上的不便而无法获得足够睡眠时间，[[Special:MyLanguage/E1|E1]]和[[Special:MyLanguage/Siesta|Siesta]]在夜间的主段可能会受到限制。为了弥补失去的睡眠，二相时程会在中午前后安排一个不设定闹钟的睡眠。不过，白天的睡眠时间不应超过约2小时，因为这可能会破坏[[wikipedia:Circadian_rhythm|昼夜节律]]的稳定性或使晚上难以入睡。因此，限制白天的睡眠段落，但在夜间睡眠不设定闹钟也是有意义的。
* [[Special:MyLanguage/E1|E1]] and [[Special:MyLanguage/Siesta|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 [[wikipedia:Circadian_rhythm|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.
*在[[Special:MyLanguage/Segmented|分割]]时程上，可以针对第一个主段使用闹钟，而让自己在第二个主段自然醒来。
* On [[Special:MyLanguage/Segmented|Segmented]], it's possible to use alarms for the first core, waking up from the second one naturally.
===随意===
=== Random ===
[[Special:MyLanguage/Random|随意]]睡眠是最快的回复方式。这意味着在任何想要的时间尽可能多地睡觉。虽然这种回复方法很有吸引力，但并不推荐。惯性的随意睡眠会降低自律性，使人难以适应之后严格的睡眠时间。此外，随意睡眠更有可能降低睡眠质量，这也会导致适应上的困难。
[[Special:MyLanguage/Random|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.
==睡眠限制==
== Sleep restriction ==
在仍然使用闹钟的情况下也是可以进行回复的。睡眠受限的回复可能需要更长的时间，但由于生活上的限制，这可能是必要的。由于这种方法效率比较低，一般不推荐使用。
[[Category:Adaptation to Polyphasic Sleep]]
[[Category:Adaptation to Polyphasic Sleep]]
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{{TNT|Template:Adaptation to Polyphasic Sleep}}
