2,083
edits
Changes
From Polyphasic Sleep Wiki
mLine 41:
Line 41: + + + + − ===Dark period===+ + + + + + +
→Methods: add dark period summary section
==Methods==
==Methods==
A variety of methods can be used to optimise one's circadian rhythm. For schedules that are close to optimal ones, relatively little intervention is needed, whereas for drastically shifted schedules, strict observance of below practices wil be required.
===Dark period===
{{main|Dark period}}
Dark period is a fixed daily period in which little or no melatonin-suppressing light should be allowed to enter the eyes. This is done because melatonin is essential to the stability of one's circadian rhythm. Blue, and to a lesser extent green light greatly suppresses and delays melatonin production. Left uncontrolled, this would significantly destabilise sleep and compromise its quality.
Using red- or orange-coloured laser goggles is the most common way to achieve this. For each schedule type, there is a set of recommended dark period timings, detailed in the napchart in schedule pages. It is also strongly recommended to avoid food intake and exercise in this period to align with the body's tendency to rest at night.
Those doing shifted schedules and those living near the poles may find the need to maintain dark period during daylight hours. This requires additional caution, as daylight is too strong to overcome with goggles alone. It is advised to stay indoors and use blackout curtains for this purpose.
===Daylight lamps===
===Daylight lamps===
===Melatonin supplements===
===Food===
===Food===
===Exercise===
==Examples==
==Examples==
