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Created page with "==晝夜節律== {{TNT|Further|Dark period}} The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It gene..."
==透過多相睡眠削減睡眠==
== Sleep reduction through polyphasic sleep ==
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==晝夜節律==
{{TNT|Further|Dark period}}
{{TNT|Further|Dark period}}
The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It generates hormonal changes throughout the day consistently to produce effects on the body. One of the main effects is the secretion of [[Wikipedia:Melatonin|melatonin]], the presence of which is essential for entering SWS, and also affects the timing of REM sleep.
The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It generates hormonal changes throughout the day consistently to produce effects on the body. One of the main effects is the secretion of [[Wikipedia:Melatonin|melatonin]], the presence of which is essential for entering SWS, and also affects the timing of REM sleep.
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==睡眠下限==
{{see also|Age}}
{{see also|Age}}
Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.
Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.
It is worth noting that younger individuals whose brains and bodies are still developing will need more SWS and REM than adults, which increases their minimum sleep thresholds and makes reducing sleep more difficult. In addition, it has been suggested that NREM2 might have other functions in the development of the brain, and thus cutting it could be potentially problematic.
It is worth noting that younger individuals whose brains and bodies are still developing will need more SWS and REM than adults, which increases their minimum sleep thresholds and makes reducing sleep more difficult. In addition, it has been suggested that NREM2 might have other functions in the development of the brain, and thus cutting it could be potentially problematic.
{| class="wikitable"
{| class="wikitable"
|+
|+
!Age
!年齡
!Recommended minimum sleep
!建議最低睡眠量
|-
|-
|<16
|<16
|7.5 hours
|7.5小時
|-
|-
|16-18
|16-18
|6 hours
|6小時
|-
|-
|18-21
|18-21
|5 hours
|5小時
|-
|-
|>21
|>21
|4 hours
|4小時
|}
|}
It is recommended that one stay above these limits at all times to prevent adverse effects on health. The necessity of vital sleep stages also implies that certain schedules, such as Uberman or Dymaxion, will be unachieveable for most people as its total sleep is below the total vital sleep required for most people.
It is recommended that one stay above these limits at all times to prevent adverse effects on health. The necessity of vital sleep stages also implies that certain schedules, such as Uberman or Dymaxion, will be unachieveable for most people as its total sleep is below the total vital sleep required for most people.
Here is a basic classifcation of schedules by their difficulty level, assuming a typical sleeper with 8h monophasic sleep and normal levels of SWS and REM:
Here is a basic classifcation of schedules by their difficulty level, assuming a typical sleeper with 8h monophasic sleep and normal levels of SWS and REM:
{| class="wikitable"
{| class="wikitable"
|+
|+
!Difficulty
!難度
!Example schedules
!時程示例
!TST range
!TST範圍
!Sleep time cut
!睡眠削減量
!Note
!備注
|-
|-
|Easy
|簡單
|BiphasicX, E1-ext,
|二相X, E1-延長,
Siesta-ext, Segmented-ext
Siesta-延長, 分割-延長
|7-8
|7-8小時
|<1 hour
|<1小時
|Recommended for beginners or those needing significant flexibility.
|Recommended for beginners or those needing significant flexibility.
|-
|-
|Moderate
|中等
|E1, E2, E3-ext, Siesta, DC1, Triphasic-ext,
|E1, E2, E3-延長, Siesta, DC1, Triphasic-延長,
分割, DC1-延長
|5-6
|5-6小時
|1-2 hours
|1-2小時
|Require a significant adaptation process, but can be quite flexible after adapting.
|Require a significant adaptation process, but can be quite flexible after adapting.
|-
|-
|Hard
|困難
|E3, DC2
|E3, DC2
|4-5
|4-5小時
|2-3 hours
|2-3小時
|Require harsh adaptations and are not particularly flexible for most people.
|Require harsh adaptations and are not particularly flexible for most people.
|-
|-
|Very hard
|頗爲困難
|DC3, Bimaxion, Triphasic
|DC3, Bimaxion, 三相
|4-5
|4-5小時
|2-3 hours
|2-3小時
|Considered harder than the "Hard" ones because they do not contain a longer core during SWS peak hours.
|Considered harder than the "Hard" ones because they do not contain a longer core during SWS peak hours.
|-
|-
|Extremely hard
|非常困難
|E4, E3-shortened, Uberman, Dymaxion
|E4, E3-縮短, Uberman, Dymaxion
|<4
|<4小時
|>4 hours
|>4小時
|Not considered possible for most people.
|Not considered possible for most people.
|}
|}
==睡眠段落長度==
==Sleep block lengths==
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==一致性==
==Consistency==
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==時程類別==
==Schedule lines==
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