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Recovery is a method of repaying [[wikipedia:Sleep_debt|sleep debt]] by sleeping without alarms or other restrictions.
== Mechanism ==
Recovery is usually applied in two cases:
* Before the adaptation. This reduces pre-existing sleep debt, which generally makes adaptation [[4-Stages Adaptation Model|milder]] and possibly shorter.
* After failing the adaptation, which mostly includes [[Oversleep syndrome|oversleeping syndrome]] or being stuck in the [[stage 3/4 loop]].
The time, which this process takes, depends on the amount of sleep debt and individual sleep efficiency. It's expected to last for 1-2 weeks on average, but might be shorter or even much longer in extreme cases.
At first, total sleep time may be unexpectedly high or low, but it stabilizes with time. Eventually, the total duration of sleep should become close to the personal [[monophasic]] baseline. This, as well as feeling refreshed and rested during the day, indicates that the recovery process has been successfully completed.
== Variants ==
Technically, most [[non-reducing]] schedules are sufficient as the recovery variants. This section describes the most popular ones.
=== Monophasic ===
This is the most popular type of recovery. The nocturnal sleep should start at the same time daily and end with a natural wake when feeling refreshed enough. It's preferable to schedule a [[dark period]] before the core to increase sleep efficiency.
=== Biphasic ===
[[Biphasic]] sleep is often used for the recovery as well. Having two blocks of sleep, it is possible to use an alarm for one of them, without restrictions for the second one.
* [[E1]] and [[Siesta]] may have a restricted nocturnal core if it's impossible to sleep for long enough due to social inconveniences. Thus, the block of sleep midday will have a free duration. Sleep during the day shouldn't be longer than ~2 hours, though, as this may destabilize [[wikipedia:Circadian_rhythm|circadian rhythm]] or make it difficult to fall asleep in the evening. For this reason, it also makes sense to restrict the daytime block of sleep, leaving the nocturnal sleep without alarms.
* On [[Segmented]], it's possible to use alarms for the first core, waking up from the second one naturally.
=== Random ===
[[Random]] sleep is the quickest way to recover. This means sleeping as much as possible in any desired time. As much as this way is appealing, it is not recommended. Habitual random sleep reduces discipline, which makes it difficult to adapt to strict sleep schedules afterwards. Moreover, random sleepers are more likely to have a reduced sleep quality, which contributes to the adaptation difficulty as well.
== Sleep restriction ==
It is possible to recover while still using alarms. The recovery with sleep restriction takes more time, but sometimes it may be necessary due to the social life restrictions. This method is generally not recommended due to its inefficiency.
== Mechanism ==
Recovery is usually applied in two cases:
* Before the adaptation. This reduces pre-existing sleep debt, which generally makes adaptation [[4-Stages Adaptation Model|milder]] and possibly shorter.
* After failing the adaptation, which mostly includes [[Oversleep syndrome|oversleeping syndrome]] or being stuck in the [[stage 3/4 loop]].
The time, which this process takes, depends on the amount of sleep debt and individual sleep efficiency. It's expected to last for 1-2 weeks on average, but might be shorter or even much longer in extreme cases.
At first, total sleep time may be unexpectedly high or low, but it stabilizes with time. Eventually, the total duration of sleep should become close to the personal [[monophasic]] baseline. This, as well as feeling refreshed and rested during the day, indicates that the recovery process has been successfully completed.
== Variants ==
Technically, most [[non-reducing]] schedules are sufficient as the recovery variants. This section describes the most popular ones.
=== Monophasic ===
This is the most popular type of recovery. The nocturnal sleep should start at the same time daily and end with a natural wake when feeling refreshed enough. It's preferable to schedule a [[dark period]] before the core to increase sleep efficiency.
=== Biphasic ===
[[Biphasic]] sleep is often used for the recovery as well. Having two blocks of sleep, it is possible to use an alarm for one of them, without restrictions for the second one.
* [[E1]] and [[Siesta]] may have a restricted nocturnal core if it's impossible to sleep for long enough due to social inconveniences. Thus, the block of sleep midday will have a free duration. Sleep during the day shouldn't be longer than ~2 hours, though, as this may destabilize [[wikipedia:Circadian_rhythm|circadian rhythm]] or make it difficult to fall asleep in the evening. For this reason, it also makes sense to restrict the daytime block of sleep, leaving the nocturnal sleep without alarms.
* On [[Segmented]], it's possible to use alarms for the first core, waking up from the second one naturally.
=== Random ===
[[Random]] sleep is the quickest way to recover. This means sleeping as much as possible in any desired time. As much as this way is appealing, it is not recommended. Habitual random sleep reduces discipline, which makes it difficult to adapt to strict sleep schedules afterwards. Moreover, random sleepers are more likely to have a reduced sleep quality, which contributes to the adaptation difficulty as well.
== Sleep restriction ==
It is possible to recover while still using alarms. The recovery with sleep restriction takes more time, but sometimes it may be necessary due to the social life restrictions. This method is generally not recommended due to its inefficiency.
