强烈建议阅读:达芬奇睡眠法

强烈建议阅读:达芬奇睡眠法

引:每工作4小时睡15分钟。这样, 一昼夜花在睡眠上的时间累计只有1.5小时

Polyphasic sleep is a term used to describe several alternative sleep patterns intended to reduce sleep time to 2–6 hours daily in order to achieve a better quality of sleep. This is achieved by spreading out sleep into short naps of around 15–30 minutes throughout the day, and in some variants, a core sleep period of a few hours at night.

Polyphasic sleep involves taking multiple short sleep periods throughout the day instead of getting all your sleep in one long chunk. A popular form of polyphasic sleep, the Uberman sleep schedule, suggests that you sleep 20-30 minutes six times per day, with equally spaced naps every 4 hours around the clock. This means you’re only sleeping 2-3 hours per day. I’d previously heard of polyphasic sleep, but until now I hadn’t come across practical schedules that people seem to be reporting interesting results with.

Under this sleep schedule, your sleep times might be at 2am, 6am, 10am, 2pm, 6pm, and 10pm. And each time you’d sleep for only 20-30 minutes. This is nice because the times are the same whether AM or PM, and they’re consistent from day to day as well, so you can still maintain a regular daily schedule, albeit a very different one.

How can this sleep schedule work? Supposedly it takes about a week to adjust to it. A normal sleep cycle is 90 minutes, and REM sleep occurs late in this cycle. REM is the most important phase of sleep, the one in which you experience dreams, and when deprived of REM for too long, you suffer serious negative consequences. Polyphasic sleep conditions your body to learn to enter REM sleep immediately when you begin sleeping instead of much later in the sleep cycle. So during the first week you experience sleep deprivation as your body learns to adapt to shorter sleep cycles, but after the adaptation you’ll feel fine, maybe even better than before.

It requires some discipline to successfully transition to this cycle, as well as a flexible schedule that allows it. While you’ll be sleeping a lot less, apparently it’s very important to sleep at the required times and not miss naps.

达芬奇睡眠是在一天内安排多个短时间睡眠,而不是一天只睡长长的一个晚上,即多阶段睡眠。最流行的一种多阶段睡眠时间表Uberman睡眠时 间表中,建议你一天睡6次,一次睡20~30分钟,即每隔4个小时就小睡一次。这表示你一天只睡2~3个小时。我以前就听说过达芬奇睡眠法,但是我还没有看到过有实践的人的 。

在这种睡眠时间表中,你的睡眠时间也许是2am,6am,10am,2pm,6pm,10pm。每次你只睡20~30分钟。这看起来很有意思,因为对你来说,白天和晚上是平等的,并且每天如此,所以你可以维持一个有规律的睡眠、工作时间表,虽然很独特。

这种睡眠法是如何起作用的呢?根据其他人的经验,你需要花大概一个星期去适应它。一个正常的睡眠周期是90分钟,在一个周期中,REM睡眠 (眼动睡眠)发生在晚期。REM睡眠是所有睡眠阶段中最重要的,在REM睡眠当中,你会做梦,当一个人被剥夺REM睡眠时,你会产生很多负面的结果。达芬 奇睡眠法要求你的身体学会在一睡着就进入REM睡眠,而不是让它发生在周期的后面。所以在第一个星期,你会感到睡眠不足,因为你的身体正在学习适应短睡眠 周期,但是在适应期过后,你会感到很正常,甚至比原来还要更好。

要想成功达到这种睡眠周期,你需要一些自律,也需要有一个有弹性的时间表来适应它。尽管你会睡得比原来少很多,但是显然地,对这种睡眠来说,在需要睡眠的时候你必须要睡,不能忽略一次小睡,这是很重要的。

就这样,这个理论会带来什么后果目前看来还是未知的,我仅仅有这么几个疑问:1、如何坚持按照这个方法来睡眠?2、人的睡眠时间并非只有大脑休息,身体的一些器官例如肝、肾等都在睡眠时间排毒,采用这个方法是否会影响身体?3、空闲的时间用来干嘛?另外,你的生活规律和别人不同,怎么来协调呢?

几个网站是相关的,可以关注一下:
Steve Pavlina Blog: http://www.stevepavlina.com/
Uberman’s sleep schedule: http://www.kuro5hin.org/story/2002/4/15/103358/720

有勇气尝试的人,请留言告诉我!希望你也能写下自己的心得或日志。

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