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Created page with "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。"
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。
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。
* 复原睡眠债。在带有睡眠债的情况下开始进行适应会延长最艰难的部分 ([[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|第三阶段]])。
* 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]]).
* 戒掉药物，包括酒精、烟草和大麻。以上任何一种药物都会大幅降低您的睡眠质量，从而可能使您无法适应。咖啡因也会对大多数时程带来强烈的负面影响，因此最好限制摄取量至最小的水平。
* 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.
* 习惯立即在闹钟响起后醒过来。打瞌睡的习惯很容易导致过眠并破坏你的适应。如果可以的话，您可能会想将现时与你将来的时程的入睡或清醒时间对齐，令以后更容易适应。
* 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.
* 准备适应时需要的物品，例如包括：
* Prepare various things you'll need for the adaptation, examples of which may include:
** [[Special:MyLanguage/dark period|暗期]]所需的红色护目镜
** Red goggles for [[Special:MyLanguage/dark period|dark period]]
** 闹钟 / 手机应用程式
** Alarm clocks / smartphone apps
** 生产力 / 时间追踪应用程式
** Productivity / Time tracking apps
* 搜寻可以让您在有需要时小睡的地方，例如：
* Find locations for you to take naps when situation may demand, such as:
** 长板凳
** benches
** 车内
** your car
** 办公桌
** your office desk
* 列出一系列您可以在疲倦时做的事。当您困倦时，所有得来的额外时间都会对您不利。这些事情可以包括：
* 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:
** 运动
** Exercise
** 家务
** Household chores
** 游戏
** Video games
** 兴趣
** Hobbies
* 写下你想进行多相睡眠的原因，以便你在失去动力时提醒自己。适应多相睡眠可能是到目前为止您做过最困难的事情之一，因此准备具有激励性的提醒将会非常有帮助。
* 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.
* 浏览此Wiki以进一步了解多相睡眠。如任何疑问，请在Subreddit或Discord上提出。
* Read up further about polyphasic sleep on this wiki. Ask on the subreddit or Discord if you have any questions.
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