Как нормальзовать режим дня?

gala05

проблема. и большая
как восстановить режим дня, вставать в 8-9, и ложиться вовремя? не могу я себя самодисциплинировать пока что, не могу разбудить утром, когда надо вставать просто потому, что вчера так решил (когда вставать куда-нибудь надо - встается без проблем, но когда не надо...).
что делать?

Perce

А у меня другая проблема. Ложусь спать не позже 10-ти вечера, просыпаюсь около 6-ти утра
И ничего с этим поделать не могу

Arkashon14

аналогичная проблема. выход не ложиться спать в этот день вообще а вечером лечь нормально, однако помагает не на долго. .. можно легкие снотворные попить...

fatality

можно легкие снотворные попить...
можно, но не нужно. проблемы это не решит, других зато прибавит

sir937

давай я тебе звонить буду с утра

Kapa5

актуальная тема - но имхо только сам можешь себя организовать
ну или девушка, но эт если вы вместе живете

borodin88

что делать?
Около месяца вставать в 8-9, потом сам привыкнешь. За 5 дней организм вряд ли перестроится.

VK_new

А в чем проблема-то? Или это время по Москве указано?
2: Sledopit правильно написал. Тебе придется "ломать" себя дней 30-40, пока психологически не привыкнешь, и это не войдет в привычку. Ну, как, например, чистить зубы (ты же чувствуешь себя неуютно, если не сделаешь это?)

michasic

Устройся на работу, чтобы тебе НАДО было вставать в это время - и проблема отпадет сама.
Когда не работала, вставала в час дня, сейчас спокойно без будильника просыпаюсь в 8.

MadCat

Устраиваешься на работу. Встаёшь в 8 и идёшь на работу досыпать...

12457806

вчера так решил (когда вставать куда-нибудь надо - встается без проблем, но когда не надо...).
что делать?
Сделай так, чтобы вставать надо было каждый день - устройся на работу. По выходным режим сохранится. Плюс лишние бонусы - зарплата.

vodes5311

МО РФ тебе поможет

flightplan

очень хороший способ не спать одну ночь - на следущий день лечь раньше - встанешь в 8-9 и нормуль

Pashtet

Если никуда не надо, то зачем себя мучить? Если охота мазохаться, то с этим к психологу. Ты явно не жаворонок раз сам собой не встаешь в 6. Значит если ты голубь, то к режиму все равно не привыкнешь, он собьется, голуби как раз отличаются хорошей адаптацией к изменению режима дня. Можешь найти себе причину для чего надо рано вставать, может прокатить. Если же ты сова, то ломать себя будет жестко. Многие люди - ярковыраженные совы, могут работать только по ночам, соответственно просыпаются поздно. Подруга когда родила ребенка-жаворонка, который вставал ровно в 6 каждый день, а она привыкла ложиться в 2, так и ходила целый год невыспавшаяся, спала по 4 часа в сутки, но уснуть в 12 не могла. Потом ребенок подрос и научился сам доставать йогурт из холодильника и печенье из шкафа.

ramzesik

Впервые слышу о голубях

vita1972

УФ!Пока есть возможность, СПИ!Я вот встаю ежедневнов в 8 и жду выходных,когда ничто не заставит меня встать раньше 10!потом будешь вспоминать золотые годы...

basildol

Кто вы? "жаворонок", "сова" или "голубь"
Йа - Медвед. Хочу впасть в спячку на полгода

Iron18

а что тебя не устраивает? живи и наслаждайся жизнью, особенно летом. Романтическими ночами.
Найдёшь работу - проблема сама отпадёт. Проверено. Будет геморрой, бабки и не будет свободы, романтики и распиздяйства.

Iron18

УФ!Пока есть возможность, СПИ!Я вот встаю ежедневнов в 8 и жду выходных,когда ничто не заставит меня встать раньше 10!потом будешь вспоминать золотые годы...
+100

anna355

я страдала абсолютно такой же хренью, пока не стала работать. черти когда засыпала, черти когда просыпалась, путала чуть ли не дни и даты. как тока начинается арбайтен, сразу понимаешь что к чему, спать ложишься рано (и, что самое главное, засыпаешь! ). утром, вставая, проклинаешь весь свет и пытаешься не упасть, пробираясь в туалет восьмерками, но зато уже через полчаса бодрячок и весь день делом занимаешься
убедила пойти работать? да, кстати, и денег прибавится

gala05

всем спасибо!
теперь буду спать черт-те знает до скольки спокойно!

lenok700768

попробуй пить валерьянку за часик до сна (по нормальному режиму) - сны будут цветными и просыпаться станет приятнее.

fatality

просыпаться станет приятнее
вот это вряд ли

lenok700768

вот это вряд ли
Опробовано на себе. Ночной сон гораздо приятнее дневного и голова с утра свежее.

fatality

с таким же основанием могу сообщить, что лично у меня (и большей части населения) принятая перед сном валерьянка с утра вызывает вялость, сонливость (хотя и терпимую).
>ночной сон гораздо приятнее дневного
это и без валерьянки так

lenok700768

ночной сон гораздо приятнее дневного
это и без валерьянки так
Но просто не сможет насладиться им, не уснув вечером.

geva

+1000

leonafera

Поделить на норму, хуле.

bigteddy

Да, жить по режиму начать можно только усилием собственной воли и ничем более. А препаратами увлекаться не советую, можно подсесть на них оч.быстро.
А вообще - умывание холодной водой, контрастный душ(по утрам физкультура - тож неплохо.

gala05

препараты пусть пьют бабушки
а я просто не могу найти таких слов самому себе, чтобы заставить себя встать утром. в ответ слабым попыткам себя поднять сам же себе и говорю: нуегонахуй! и сплю дальше

Zoltan

руководство к действию - http://www.stevepavlina.com/blog/2005/05/how-to-become-an-ea...

Zoltan

а вот про то, как спят 4 часа - http://en.wikipedia.org/wiki/Polyphasic_sleep

heartle2s

там не по русски

MadCat

Запость сюда, а?

Zoltan

Polyphasic sleep
From Wikipedia, the free encyclopedia
Polyphasic sleep (also known as Da Vinci sleep or Uberman sleep) is a sleep pattern intended to reduce sleep time to 2–5 hours daily. This is supposed to be achieved by spreading out sleep into short naps of around 20–45 minutes throughout the day. Advocates claim that this is supposed to allow for more waking hours with relatively high alertness.
The method, especially if applied in conjunction with polysomnographic techniques, can use natural human sleep mechanisms to maximize alertness when sleep time needs to be minimized. Still, the alertness is below the levels achieved in natural sleep. Moreover, polyphasic sleep requires a rigid schedule, which makes it unfeasible for most people. It can work well for those engaged in activities that do not permit lengthy periods of sleep (e.g. solo yachting).
Contents [hide]
1 Theory
2 Practice
3 Mechanism
4 Types
5 Criticism
6 Attributed polyphasic sleepers
7 Polyphasic sleep in fiction
8 References
9 External links
9.1 Criticism
9.2 Pre, support, advocates
9.3 Analysis
9.4 Other
9.5 Success stories of variations on polyphasic sleep (90 Days+)
9.6 Polyphasic Sleep Experiments

[edit]
Theory
Ordinary "mohasic" sleep consists of several stages, some of which may not be necessary in the amounts or proportions that naturally occur. It is believed by advocates of polyphasic sleep that after undergoing controlled sleep deprivation during an initial adjustment period, the brain will start to enter the essential sleep stages much more quickly, as a survival strategy. Once this adaptation is learned, the theory goes, a comfortable and sustainable equilibrium of sleeping in only naps can be established.
Boat racers have used a similar technique to avoid dangers of sleeping for extended periods alone at sea. Astronauts have also occasionally tried similar strategies during extended crises. There is a substantial interest in polyphasic sleep at NASA and among the military (esp. the Marines).
[edit]
Practice
Self-testers often "crash" several times while testing and accidentally sleep through for several hours longer than intended. Current polyphasic users and scientific evidence (Stampi's) both suggest that problems relating to tiredness dissipate around 10 days into the schedule, and disappear completely around 14 days into the schedule, but many self-testers do not effectively plan their two week transition period. Therefore, they remain tired long after the target 14-day end date and eventually terminate the experiment.
[edit]
Mechanism
According to Claudio Stampi's book ("Why We Nap, Evolution, Chronobiology, and Functions of Polyphasic and Ultrashort Sleep" in sleep deprived condition, measurements of a polyphasic sleeper's memory retention and analytical ability show increases as compared with mohasic and biphasic sleep (but still a decrease of 12% as compared with entrained free running sleep). According to Stampi, the improvement is due to an extraordinary evolutionary predisposition to adopt such a sleep schedule; he hypothesizes this is possibly because polyphasic sleep was the preferred schedule of ancestors of the human race for thousands of years prior to the adoption of the mohasic schedule.
There are at least two schools of thought as to how polyphasic adaptation affects sleep patterns. One school claims that REM sleep is the most necessary stage, and that the body needs multiple hours of this stage each day, so therefore every nap taken by a polyphasic sleeper consists entirely of REM sleep. Another school acknowledges research done on users of this schedule (Scientific American Frontiers 1991 which suggests that the body will enter different stages of sleep during the different naps—REM during some, deeper sleep during others—in order to get some of each essential stage.
The idea that polyphasic sleepers experience only REM sleep is relatively popular among advocates, perhaps because some theories of sleep suggest that REM is largely responsible for the mental rejuvenation effects of sleep. However, the role of REM sleep has been disputed in recent years. It has been documented that depriving rats of REM sleep in particular leads to death in 3 to 8 weeks, but the notion that REM sleep is the most important phase of sleep, or even necessary for good health, is dubious: depressed people are known to have excessive REM sleep [1]; and monoamine oxidase inhibitors nearly completely abolish REM sleep, yet patients who take MAOIs do not exhibit any obvious cognitive deficits (Siegel 2001).
[edit]
Types
The term "polyphasic sleep" itself means only the practice of sleeping multiple times in a 24-hour period (usually, more than two, in contrast to "biphasic sleep") and does not suggest any particular schedule.
"Uberman" is likely to be the most widely known type of polyphasic sleep, and also the most strict. It consists of six naps of 20–25 minutes each, occurring four hours apart throughout the day. This is also the closest schedule to the type that has been studied by Claudio Stampi in connection with long-distance solo boat races.
"Core sleep" is a variant of Uberman that adds a block of sleep, usually several hours, to the Uberman schedule, replacing one or two naps. (This term is also sometimes heard to describe a short accidental oversleep by someone following Uberman.)
Buckminster Fuller advocated "Dymaxion Sleep," a regimen consisting of 30 minute naps every six hours. A short article was published about this schedule in Time Magazine's Oct. 11, 1943 issue (Time 1943). According to this article, Bucky followed this schedule for two years, but after that had to quit because "his schedule conflicted with that of his business associates, who insisted on sleeping like other men."
[edit]
Criticism
Some consider the theory behind polyphasic sleep unsound claiming there is no brain control mechanism that would make it possible to switch from a typical biphasic (or mohasic) sleep pattern to "multiple naps" system. The body will always tend to consolidate sleep into, at least, one solid block of sleep (usually during the night or early in the morning). As a result, adepts of polyphasic sleep suffer through a never-ending period of "adaptation". There is no scientific evidence supporting the possibility of entrainment of the polyphasic pattern. There are no peer-reviewed publications.
Critics have expressed concern that the ways in which polyphasic sleep limits actual sleep time, restricts time spent in peripheral stages of the sleep cycle, and disrupts the circadian rhythm of the body will eventually cause subjects to suffer the same negative effects as with most forms of sleep deprivation, such as decreased mental and physical ability, increased stress and anxiety, and weakened immune system. There is a lack of controlled study documenting the negative side effects, but critics point to journals kept by subjects who have difficulty waking at specific intervals without oversleeping as anecdotal evidence that the pattern is unsustainable.
Advocates of polyphasic sleep often claim that the procedure boosts their alertness, but skeptics question whether this alertness is related to the sleep pattern or whether increased adrenaline and cortisol is gained from eagerness to succeed in their polyphasic experiment and their other productive pursuits. A study published in the Journal of Sleep Research in September of 2002 concerning the effects of napping on productivity found that 10-minute naps tended to improve productivity more than longer naps, which may suggest that the onset of sleep is the cause of the increased alertness.
Polyphasic sleep is also thought to increase REM sleep, but it may also be likely to upregulate slow-wave sleep, causing a polyphasic sleeper to gain less REM sleep in a given period of time than with standard sleep patterns. Different sleep patterns may also give varied results (polyphasic sleeper Steve Pavlina reported dissatisfaction with the 6-nap per 24 hour period, 30-minute nap variation [2]).
Most polyphasic sleepers tend to claim that the most difficult aspect of the sleep pattern to overcome is the social aspect, as the work hours of modern careers generally do not allow for the required nap periods at regular intervals. Personal accounts indicate that missing even one nap can cause heavy drowsiness, and thus even successful polyphasic sleepers often revert to mohasic sleep to accommodate their schedules.
[edit]
Attributed polyphasic sleepers
To meet Wikipedia's quality standards, this article or section may require cleanup.
Please discuss this issue on the talk page, or replace this tag with a more specific message. Editing help is available.
This article has been tagged since March 2006.
Proponents claim that several famous people applied catnapping to a large extent. These include:
Leonardo da Vinci — unverified. It seems all that is known about Leonardo's sleep was written after his death. Polyphasic sleep blogs claim he slept only 15 minutes at a time, every two hours. The term "Da Vinci sleep" is often used as a synonym for polyphasic sleep.
Thomas Edison — false. He is known to have held sleep in contempt. He also practiced catnapping. Yet his naps, often on the floor, could take several hours. He had a napping cot in his office. Most importantly, however, he would take a normal 4-5 hours sleep in the night. Due to his contempt for sleep, he would often claim to sleep less than it was actually observed by his co-workers. He often worked throughout the night. However, he would usually sleep through the most of the next day. During a short period of life, Edison kept a diary whose scanned versions are available on-line.[citations needed] The diary shows that he would often wake up at 5-6 am and linger in bed till 8-9 am repeatedly waking up and falling asleep again. He was definitely not a polyphasic sleeper despite a widely-spread urban myth
Buckminster Fuller — when travelling extensively, instead of submitting to a jet lag, he would enter what he called a "dog sleep", i.e. getting a 15 min. nap every 2 hours or so. It is not clear for how long he could sustain such schedules.
Nikola Tesla — unverified. Rather than being polyphasic, Tesla used to work excitedly for extended periods of time seemingly without fatigue (even above 70 hours). Yet he is also reported to sleep through the entire day
Napoleon — unverified
Benjamin Franklin — urban legend. It is Franklin who said "There will be sleeping enough in the grave" as well as "The sleeping fox catches no poultry". However, he is also attributed with "Early to bed and early to rise makes a man healthy, wealthy, and wise", which is a definite mohasic mantra.
Winston Churchill — urban legend. It is well documented that Churchill slept little in the night and worked till the very late hours. However, he regularly took an afternoon nap of 1-2 hours saying "this gets me two days in one". As such, Churchill was definitely biphasic
Bruce Lee used to nap on movie sets
Thomas Jefferson — this claim is likely to be an urban legend as Jefferson, in his own words, indicated that he slept irregularly in a single block of 5-8 hours in the night, always after 30-60 minutes of inspirational reading (Letters to Vine Utley, 1819)
United States presidents George W. Bush, Bill Clinton, Ronald Reagan, Richard Nixon, John F. Kennedy, and Harry S. Truman are/were frequent nappers. They were all biphasic sleepers (i.e. not polyphasic, as per definition of this article)
Steve Fossett, while flying non-stop around the world used 5 min. powernaps in regular intervals around the clock
n McArthur, while sailing around the world used 3-10 min. catnaps frequently around the clock
Claudio Stampi advocates polyphasic sleep as a means of ensuring optimal performance in situations where extreme sleep deprivation is inevitable (e.g. to improve performance in solo sailboat racers but Stampi does not advocate the polyphasic sleep as a lifestyle.
Sir Hubert Opperman and thousands of other practitioners of the form of long-distance endurance cycling known as randonneuring have successfully completed events that required them to propel themselves over 1200 km in less than 90 hours, under rules that effectively prescribed sleeping more than a few hours at a time. Many in fact sleep less than 30 minutes at a time over the challenging routes, the best-known of which is Paris-Brest-Paris, a 1200-km challenge that attracts 3000+ riders from over 20 countries every 4 years.
Vilna Gaon is said to have practiced polyphasic sleep for most of his adult life, sleeping four 30-minute intervals in 24 hours.
Paul Erdős, the set theory mathematician, slept two hours a day for several decades through a combination of napping and methamphetamine use.
[edit]
Polyphasic sleep in fiction
Polyphasic sleep was also popularized on Seinfeld, where the character Cosmo Kramer attempted to adapt to a Da Vinci sleep pattern in The Friar's Club episode.
Some writers have depicted Batman as sleeping only two hours every twenty four hours; the exact schedule has not been shown.
The character Shellman (Skalman) in Bamse is a polyphasic sleeper; using a special alarm clock as a reminder when to sleep and when to eat.
In Ursula K. Le Guin's story The Word for World is Forest is set on a planet where the monkey-like hominids that make up the native population practice polyphasic sleeping naturally, finding alternative methods of sleep strange. Later, one human character attempts, with some success, to imitate the native sleep patterns.
[edit]
References
Claudio Stampi. Why We Nap, Evolution, Chronobiology, and Functions of Polyphasic and Ultrashort Sleep. (1992) ISBN 0-81763-462-2
Jerome M. Siegel. (2001) The REM sleep-memory consolidation hypothesis. Science 294(5544):1058-63.
"Catching Catnaps," Scientific American Frontiers, Show 105, February 27, 1991. (transcript, video)
Dymaxion Sleep, TIME magazine, Oct. 11, 1943.
Tietzel, Amber J. & Lack, Leon C. (2002) The recuperative value of brief and ultra-brief naps on alertness and cognitive performance. Journal of Sleep Research 11 (3 213-218.
[edit]
External links
To meet Wikipedia's quality standards, this article or section may require cleanup.
Please discuss this issue on the talk page, or replace this tag with a more specific message. Editing help is available.
This article has been tagged since May 2006.[edit]
Criticism
Ubersleep? Hacking Sleep? Stupid!
Polyphasic Sleep: Facts and Myths
[edit]
Pre, support, advocates
Polyphasic / Uberman Sleep Schedule - Five Years Later by the author of the famous Everything2 node
Polyphasic Sleep Forum & Wiki at PolyphasicSleep.com
The original Uberman's Sleep Schedule node at Everything2 (December 2000)
Uberman Sleep Schedule YahooGroup
Personal experience over a 5 month period at StevePavlina.com
Ted Pearlman's experience. Successful at pure polyphasic since November 2005.
The New, Improved Polyphasic Sleep System - A video blog on a strange variation of the triphasic system, incorporating 3 different types of naps.
irc.oftc.net #ubersleep
[edit]
Analysis
Polyphasic Sleep Wiki
Miles to Go Before I Sleep at Outside.com
What You Can Do About Sleep Deprivation at Healthology.com
The Power of the Sleep Cycle at GlenRhodes.com, advocating sleep in increments of 90 minutes
[3] - Blog and forums about polyphasic/uberman sleep cycles
[edit]
Other
Seinfeld Script that uses the term "Da Vinci Sleep"
[edit]
Success stories of variations on polyphasic sleep (90 Days+)
Stories of happy polyphasic sleepers that apply biphasic sleep, polyphasic sleep with "core sleep", polyphasic sleep with naps longer than 20 minutes, or periods with "oversleep":
Started 2005-11-03: Andreas Pauli's Polyphasic Sleep Blog. Successful with 6 hours of sleep per day
Started 2005-11-07: Federico Pistono - Project Polyphasic Sleep. Successful with 6 hours of sleep per day. 271+ Days counting. Declares: respiration and heart beat control, improved concentration and attention, better health, lucid dreams, higher grades at University. Last entry, Days 163-271
Started 2006-01-02: Stuart Hogton - Terminated after 6 Months. Declares: had a few ups and downs but have embraced polyphasic as a lifestyle. Feel much more relaxed knowing there is more time to get things done.
Started 2006-06-19: Uber Sleeper: A Polyphasic Sleep Experiment - Terminated. Could not adapt to a dynamic daily schedule.
Started 2006-07-07: The Offical Uberman Blog - No full Uberman. Writer of the Uberman page on Everything2 and the coiner of the "Uberman sleep" term. New location of this blog: The Transcendental Wildcard
[edit]
Polyphasic Sleep Experiments
Started 2006-08-01: UberDave - terminated
Started 2006-07-15: REM5 Blog (Uberman)

greekdom

там не по русски
Про 4 часа http://www.dreamer.ru/lit/articles/unsleep.shtml
http://anatoli.blogspot.com/ Сова, которая хотела стать жаворонком,
перевод http://www.stevepavlina.com/blog/2005/05/how-to-become-an-ea...
Кстати, никто депривацию сна не практиковал?

Rashidak

обычно главное — встать и куда-либо двинуться, так что подрюхивай так, чтобы в восемь-девять очень хотелось срать, можно так же сушняк с источником воды где-нибудь подальше.
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