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Dark period is a way for sleepers to stabilize their circadian rhythms in the absence of long blocks of sleep and increase the quality of [[Wikipedia:Slow-wave sleep|SWS]]. For most schedules, it should start 1-3 hours before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards.
Dark period is a way for sleepers to stabilize their circadian rhythms in the absence of long blocks of sleep and increase the quality of [[Wikipedia:Slow-wave sleep|SWS]]. It also prevents certain health issues from arising. For most schedules, it should start 1-3 hours before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards.
== Rationale ==
== Rationale ==
!OS support
!OS support
!Automated?
!Automated?
!
!Note
|-
|-
|Redshift
|Redshift
|Linux
|Linux(X11)
|Yes
|Yes
|
|[https://wiki.archlinux.org/index.php/redshift#Configuration configuration]
|-
|-
|F.lux
|F.lux
|Windows, Linux
|Windows
|Yes
|Yes
|
|[https://justgetflux.com/faq.html faq link]
|-
|-
|iOS&macOS native feature
|iOS&macOS native feature
|iOS, macOS
|iOS, macOS
|No
|No
|
|[https://www.skyatnightmagazine.com/advice/how-to-turn-your-iphone-screen-red-for-astronomy/ tutorial]
|}
|}
For all of these software packages, you should change the colour temperature to the minimum possible (1000K for redshift, 1200K for f.lux).
For Linux on Wayland, please use the night light options offered by your desktop environment (KDE and GNOME offer this feature). Editing the colour temperature manually might be necessary to achieve the amount needed. [https://www.omgubuntu.co.uk/2017/07/adjust-color-temperature-gnome-night-light Change colour temperature on GNOME]
'''Note''' that, even with all the red colour filtered away, all screens, with the exception of OLED screens on some phones, '''will bleed backlight''', which is white and can compromise your dark period. Depending on the quality and brightness setting of your screen, this may or may not be an issue.
'''Note''' that, even with all the red colour filtered away, all screens, with the exception of OLED screens on some phones, '''will bleed backlight''', which is white and can compromise your dark period. Depending on the quality and brightness setting of your screen, this may or may not be an issue.
On Windows 10, you can use the key combination Ctrl + Windows + C to toggle a grayscale filter. This can be configured by finding Turn color filters on or off from the start menu.
On Windows 10, you can use the key combination Ctrl + Windows + C to toggle a grayscale filter. This can be configured by finding Turn color filters on or off from the start menu.
=== Colour pickers ===
=== Colour pickers ===
When there is a need to determine some colours with precision, it is best to use a colour picker program. These programs grabs a pixel from your screen and records the brightness value in each of the subpixels.
When there is a need to determine some colours with precision, it is best to use a colour picker program. These programs grabs a pixel from your screen and records the brightness value in each of the subpixels.
=== Prescription glasses ===
If you need prescription glasses for vision correction, you need to wear both at the same time.
==== Wear them outside the goggles ====
This is the preferred option for the first and second goggle types on the table, as it does not leak much light.
==== Wear them inside the goggles ====
This may be an option depending on the model of your goggles. The orange and yellow goggles as pictured in the above table can fit over your glasses, but it may not be particularly comfortable, depending on the shape of your prescription goggles.
==== Glue lenses onto the goggles ====
This might be the most comfortable option once completed. Obtain your lenses by detaching them from the glasses, and glue them to the top of your goggles. Hot glue will not melt either the lenses or the first two goggles (the others have not been confirmed).
[[File:Lenses on goggles.jpg|thumb|Example]]
Tips:
* Choose the glasses that match in curvature with your goggles, so it would be easier to attach.
* Seal the gap completely around to prevent moisture from getting in, as it will be extremely difficult to remove afterwards.
* Perform the operation in a dry, and preferable cold environment to minimize the amount of moisture in the gap. Failure to do so can result in the goggles fogging up in cold environments.
Warnings:
* Might cause slight dizziness at first due to axial misalignment.
* The glue would not be easy to remove once attempted.
== Related advice ==
== Related advice ==
=== Exercise ===
=== Exercise ===
Intense exercise such as lifting and long-distance running should be avoided during dark period, as they might disrupt the circadian rhythm.<ref>Christopher A Wolff, Karyn A Esser, Exercise timing and circadian rhythms, Current Opinion in Physiology, Volume 10, 2019, Pages 64-69, ISSN 2468-8673, <nowiki>https://doi.org/10.1016/j.cophys.2019.04.020</nowiki>.</ref> In addition, exercise may also disrupt sleep, which is usually in close proximity during dark period. However, during adaptation, it might be desirable to use exercise as a means to stay awake. Choose mild exercise routines and do not exercise for an extended period for this purpose.
Intense exercise such as lifting and long-distance running should be avoided during dark period, as they might disrupt the circadian rhythm.<ref>Christopher A Wolff, Karyn A Esser, Exercise timing and circadian rhythms, Current Opinion in Physiology, Volume 10, 2019, Pages 64-69, ISSN 2468-8673, <nowiki>https://doi.org/10.1016/j.cophys.2019.04.020</nowiki>.</ref> In addition, exercise may also disrupt sleep, which is usually in close proximity during dark period. However, during adaptation, it might be desirable to use exercise as a means to stay awake. Choose mild exercise routines and do not exercise for an extended period for this purpose.
== See also ==
* [[Crimsonflwr]]'s dark period [https://www.polyphasic.net/courses/dark-period-course/ course] (registration required)
* [[Crimsonflwr]]'s dark period [https://docs.google.com/spreadsheets/d/10dAiiTWo4V6Fq2P0b4_xjSyvdydOHcz68BLxWGyFlSw/edit?usp=sharing calculator]. Refer to the above course for instructions.
== References ==
== References ==
