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Recovery is a method of repaying [[wikipedia:Sleep_debt|sleep debt]] by sleeping mostly without alarms and minimal restrictions.

Recovery is a method of repaying [[wikipedia:Sleep_debt|sleep debt]] by sleeping mostly without alarms and minimal restrictions.

== Mechanism == <!--T:2-->

== Mechanism == <!--T:2-->

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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 [[Special:MyLanguage/monophasic|monophasic]] baseline. This, as well as feeling refreshed and rested during the day, indicates that the recovery process has been successfully completed.

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 [[Special:MyLanguage/monophasic|monophasic]] baseline. This, as well as feeling refreshed and rested during the day, indicates that the recovery process has been successfully completed.

== Variants == <!--T:7-->

== Variants == <!--T:7-->

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Technically, most [[Special:MyLanguage/non-reducing|non-reducing]] schedules are sufficient as the recovery variants. This section describes the most popular ones.

Technically, most [[Special:MyLanguage/non-reducing|non-reducing]] schedules are sufficient as the recovery variants. This section describes the most popular ones.

=== Monophasic === <!--T:9-->

=== Monophasic === <!--T:9-->

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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 [[Special:MyLanguage/dark period|dark period]] before the core to increase sleep efficiency.

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 [[Special:MyLanguage/dark period|dark period]] before the core to increase sleep efficiency.

=== Biphasic === <!--T:11-->

=== Biphasic === <!--T:11-->

* [[Special:MyLanguage/E1|E1]] and [[Special:MyLanguage/Siesta|Siesta]] may have a restricted nocturnal core if it's impossible to sleep for long enough due to social inconveniences. In order to compensate for the lost sleep, a no-alarm sleep is scheduled during midday. 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, but leaving the nocturnal sleep without alarms.

* [[Special:MyLanguage/E1|E1]] and [[Special:MyLanguage/Siesta|Siesta]] may have a restricted nocturnal core if it's impossible to sleep for long enough due to social inconveniences. In order to compensate for the lost sleep, a no-alarm sleep is scheduled during midday. 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, but leaving the nocturnal sleep without alarms.

* On [[Special:MyLanguage/Segmented|Segmented]], it's possible to use alarms for the first core, waking up from the second one naturally.

* On [[Special:MyLanguage/Segmented|Segmented]], it's possible to use alarms for the first core, waking up from the second one naturally.

=== Random === <!--T:14-->

=== Random === <!--T:14-->

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[[Special:MyLanguage/Random|Random]] sleep is the quickest way to recover. This means sleeping as much as possible at any desired time. As much as this way of recovery 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 reduced sleep quality, which contributes to the adaptation difficulty as well.

[[Special:MyLanguage/Random|Random]] sleep is the quickest way to recover. This means sleeping as much as possible at any desired time. As much as this way of recovery 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 reduced sleep quality, which contributes to the adaptation difficulty as well.

== Sleep restriction == <!--T:16-->

== Sleep restriction == <!--T:16-->