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From Polyphasic Sleep Wiki
Created page with "大量的的信息可能会令人对多相睡眠感到迷茫。此页将会引导您阅读材料，并开始进行多相睡眠。"
<languages/>
大量的的信息可能会令人对多相睡眠感到迷茫。此页将会引导您阅读材料，并开始进行多相睡眠。
==社群==
要了解多相睡眠并在开始前获得建议，最简单的方法是在[http://reddit.com/r/polyphasic Subreddit]或[https://discord.gg/8KDevVj74C Discord聊天室]中发问。
==选择时程==
首先，请阅读[[Special:MyLanguage/Scheduling overview|时程编排概述]]，然后选择一个适合您的工作 / 学业时间的时程，并在对应时程页面上阅读详情。请确定你有充分考虑到时程的[[Special:MyLanguage/consistency|一致性]]以及[[Special:MyLanguage/dark period|暗期]]等因素。
另外，请确保您有足够时间来应付有可能艰苦的适应过程；
根据社群经验，大多数事时程都需要至少需要一个月才能够完全适应。
==准备==
在开始适应之前，您应该做一些事情来到最大程度地降低适应难度。
<div lang="en" dir="ltr" class="mw-content-ltr">
* Recover from sleep debt. Going into adaptation with pre-existing sleep debt lengthens the most difficult part of it ([[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]]).
* Quit drugs, including alcohol, tobacco, and cannabis. Any of these drugs will greatly reduce the quality of your sleep, potentially making your adaptation impossible. Caffeine also has a strong negative effect on most schedules, and it is best to limit consumption to an insignificant amount.
* Get used to wake up from alarms immediately. A snoozing habit is an easy way to oversleep and ruin your adaptation. If possible, you might want to align one of the sleeps or wakes of your current sleep to the same time as your future schedule to make it easier.
* Prepare various things you'll need for the adaptation, examples of which may include:
** Red goggles for [[Special:MyLanguage/dark period|dark period]]
** Alarm clocks / smartphone apps
** Productivity / Time tracking apps
* Find locations for you to take naps when situation may demand, such as:
** benches
** your car
** your office desk
* Create a long list of things to do when you are tired. All the extra hours you have will work against you when you get sleepy. These things can include:
** Exercise
** Household chores
** Video games
** Hobbies
* Write down reasons why you want you want to do polyphasic sleep. Remind yourself about it when you lose motivation. A polyphasic adaptation can be one of the most difficult things you have done by this point, and having a motivational reminder would be very helpful.
* Read up further about polyphasic sleep on this wiki. Ask on the subreddit or Discord if you have any questions.
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
== Starting ==
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
There are several ways to start your adaptation. In most cases, the recommended way is starting [[Special:MyLanguage/cold turkey|cold turkey]], where you simply start sleeping according to the schedule right from the start. At first, it is expected that you might not be able to fall asleep for all sleeps. Over time, the situation should resolve, as you reaches later [[Special:MyLanguage/4-Stages Adaptation Model|stages]] of your adaptation. The tiredness and difficulty waking up from sleep is also expected to worsen significantly, so make sure you are prepared for that.
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
== Tracking your progress ==
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
It is recommended that you try to log your adaptation to track your progress. One way to do so is with the logging bot on the [[Special:MyLanguage/Polyphasic Sleep Discord|Discord]]. Some users use spreadsheets to keep a record of their tiredness and waking feelings over time, which are also helpful. [https://docs.google.com/spreadsheets/d/17HBpVl6vBhNDFZKzTESjhwbTi_zrhrbYEpG6DWd-le8/edit#gid=0 Sample spreadsheet 1] [https://docs.google.com/spreadsheets/d/1hfY7Iv_2dLWBka3EF68bvWDX_xkBdNWbm237jR2Kn9Y/edit#gid=2104500 Sample spreadsheet 2]
</div>
大量的的信息可能会令人对多相睡眠感到迷茫。此页将会引导您阅读材料，并开始进行多相睡眠。
==社群==
要了解多相睡眠并在开始前获得建议，最简单的方法是在[http://reddit.com/r/polyphasic Subreddit]或[https://discord.gg/8KDevVj74C Discord聊天室]中发问。
==选择时程==
首先，请阅读[[Special:MyLanguage/Scheduling overview|时程编排概述]]，然后选择一个适合您的工作 / 学业时间的时程，并在对应时程页面上阅读详情。请确定你有充分考虑到时程的[[Special:MyLanguage/consistency|一致性]]以及[[Special:MyLanguage/dark period|暗期]]等因素。
另外，请确保您有足够时间来应付有可能艰苦的适应过程；
根据社群经验，大多数事时程都需要至少需要一个月才能够完全适应。
==准备==
在开始适应之前，您应该做一些事情来到最大程度地降低适应难度。
<div lang="en" dir="ltr" class="mw-content-ltr">
* Recover from sleep debt. Going into adaptation with pre-existing sleep debt lengthens the most difficult part of it ([[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]]).
* Quit drugs, including alcohol, tobacco, and cannabis. Any of these drugs will greatly reduce the quality of your sleep, potentially making your adaptation impossible. Caffeine also has a strong negative effect on most schedules, and it is best to limit consumption to an insignificant amount.
* Get used to wake up from alarms immediately. A snoozing habit is an easy way to oversleep and ruin your adaptation. If possible, you might want to align one of the sleeps or wakes of your current sleep to the same time as your future schedule to make it easier.
* Prepare various things you'll need for the adaptation, examples of which may include:
** Red goggles for [[Special:MyLanguage/dark period|dark period]]
** Alarm clocks / smartphone apps
** Productivity / Time tracking apps
* Find locations for you to take naps when situation may demand, such as:
** benches
** your car
** your office desk
* Create a long list of things to do when you are tired. All the extra hours you have will work against you when you get sleepy. These things can include:
** Exercise
** Household chores
** Video games
** Hobbies
* Write down reasons why you want you want to do polyphasic sleep. Remind yourself about it when you lose motivation. A polyphasic adaptation can be one of the most difficult things you have done by this point, and having a motivational reminder would be very helpful.
* Read up further about polyphasic sleep on this wiki. Ask on the subreddit or Discord if you have any questions.
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
== Starting ==
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
There are several ways to start your adaptation. In most cases, the recommended way is starting [[Special:MyLanguage/cold turkey|cold turkey]], where you simply start sleeping according to the schedule right from the start. At first, it is expected that you might not be able to fall asleep for all sleeps. Over time, the situation should resolve, as you reaches later [[Special:MyLanguage/4-Stages Adaptation Model|stages]] of your adaptation. The tiredness and difficulty waking up from sleep is also expected to worsen significantly, so make sure you are prepared for that.
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
== Tracking your progress ==
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
It is recommended that you try to log your adaptation to track your progress. One way to do so is with the logging bot on the [[Special:MyLanguage/Polyphasic Sleep Discord|Discord]]. Some users use spreadsheets to keep a record of their tiredness and waking feelings over time, which are also helpful. [https://docs.google.com/spreadsheets/d/17HBpVl6vBhNDFZKzTESjhwbTi_zrhrbYEpG6DWd-le8/edit#gid=0 Sample spreadsheet 1] [https://docs.google.com/spreadsheets/d/1hfY7Iv_2dLWBka3EF68bvWDX_xkBdNWbm237jR2Kn9Y/edit#gid=2104500 Sample spreadsheet 2]
</div>
