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我发现一个不伤身体的达芬奇睡法，给时间不够用的你
 【How to Adopt a Polyphasic Sleep Schedule】
Steps
Are you ready ? Prepare yourself: Polyphasic sleeping is not something to be taken lightly. Are you mentally prepared to go through 7-10 days of extreme fatigue, before your body adjusts to the new schedule?
Request time off. You will not be in shape to work, especially in the middle of the two-week adjustment period.
Decide on a schedule and specific nap times. With any type of sleep, our bodies like dependability. If you take every nap the same time every day for the same length of time every day, it will be easier for the body to adjust.
Write a list of physically-intensive "to do"s. You will suddenly have a lot more time than you are used to, and boredom brings sleep faster than anything else. Physically relaxing activities like reading will put you to sleep faster than you can realize it.
Steps for the Everyman schedule : You will only have to sleep for around 4 hours a day, and is considered to be much easier to adjust to than the Uberman schedule. The Everyman schedule is also a good idea if you like the idea of still "going to bed" every night.
Decide when to sleep. You will have three hours of core sleep (usually this is somewhere between 2:00 AM - 5:00 AM and 4:00 AM - 7:00 AM) and three 20-minute naps (distributed so that you are awake four times for approximately 5 hours each).
Set alarms and adhere to your sleep schedule. You will feel quite sleep-deprived during the adjustment, even hung over, but adopting a rigid approach to sleeping and waking up on time will speed your adjustment. It is a good idea to place the clock a few meters from your bed so that you will be forced to get up to turn it off. Also be sure to turn the light on as soon as you wake up.
Find something to do in the long term. After the first few weeks, you will have fully adjusted and have little trouble adhering to your schedule. You are now awake for 20 hours a day, up from 16 or 17. While you may have needed that time, you will very likely have plenty of free time now, especially on weekends. Boredom may convince you to revert to sleeping at night.
Steps for the more effective but more difficult Uberman sleep schedule : The Uberman schedule consists of six 20-minute naps throughout the day, and has no core sleep. This means that the 20-minute naps are the longest stretch of sleep you will get, if you don't oversleep.
Take six 20-minute naps, each spaced exactly 4 hours apart, every day. Do not deviate from your schedule.
Bear in mind that this schedule prohibits any activity that takes longer that 3 hours and 40 minutes (including travelling time to and from your bed).
Tips
With polyphasic sleep, the first few days to weeks your brain will struggle to fit in, but when it does, you will theoretically get the necessary aspects of sleep in the naps, leaving you feeling refreshed.
Warnings
There is little scientific research into polyphasic sleep and most information about it comes from independent researchers without peer review.
DO NOT OVERSLEEP, as it will fatigue you for at least the duration of 2 naps.
Do not skip naps, as it will also tire you.
Carefully observe your diet and note foods which invigorate or fatigue. Poly sleep may cause food sensitivity.
Do not ingest caffeine, as stimulants interfere with the quality of natural sleep: living on 4 hours of sleep a day takes nothing if not quality.
DO NOT attempt this method if you have any type of a diagnosed epileptic disorder. Insufficient rest may cause discomfort/attacks.
It is not fully known if there are physical or psychological risks involved with this procedure. However, there are books written on the subject that state that it is not unhealthy, if it is done for 6 months, which is as far as the experiments go. If you perform this procedure for more than 6 months, you are moving into uncharted waters.
Children or younger teenagers should not attempt to try this as less sleep could severely hinder their development.
If you feel any bad side effects from polyphasic sleep, don't be afraid to talk to your doctor.
An anecdotal correlation has been found between the length of time spent on this sleep cycle and a loss of creativity.
【达芬奇睡眠法，每天少睡2-5小时】
分段式睡眠是一个涵盖性术语，它反映了一种不同的睡眠方式，能够减少每天2-5小时的睡眠时间。各种方式的分段式睡眠法都将睡眠分为几个较小的部份，将其分布于一天之中，使人们睡得更少却能保持精力充沛。如果你非常想在一天中有更多时间，而不想陷入失眠或睡眠疲劳，那这可能就是你要的。不过注意，这个适应的过程绝对不轻松。
步骤
1 你准备好了麽？做好以下准备：分段是睡眠睡眠不是轻而易举的事儿。你是否做好准备，在你的身体适应新的生理节律前，忍受7-10天精疲力竭的日子了呢？
空闲时间。你不能处在工作状态，尤其是在两周调整阶段当中。
制定一个时间计划，确定特定的短睡时间。无论何种睡眠，我们的身体都喜欢稳定的规律性。如果你每天定时，定量进行短睡眠，你的身体就更容易对其适应。列一张生理节律的“备忘录”。你会突然多出之前所没有的时间，而无所事事最容易导致睡眠。如阅读这样放松身心的活动比你想象中的更容易让你睡着。
2 针对一般情况：你每天只需要4小时左右的睡眠，而相对都市人群你调整起来要更容易得多。如果你习惯于每晚固定地“爬上床去”，那么一般性计划也是个好主意。
决定睡眠的时间。你将有3小时的核心睡眠时间（一般情况下是在清晨两点至五点和四点至七点）以及三次20分钟的小憩（分布于一天中，以使你拥有四段将近5小时的清醒时间）
根据你的睡眠计划设定闹钟。在适应阶段你会觉得睡眠记起匮乏，哪怕是宿醉不醒，但是严格按照时间执行睡眠和醒觉计划将加快你的适应过程。把闹钟放在离你床几米远的地方，这个良方会迫使你起床把它关掉。同时一起来就一定要把灯打开。
找一些长期工作。在刚开始的几周，你能够完全调整过来，并基本能够温和你的睡眠计划。你现在每天有20小时的清醒时间，超过了16或17个小时。你可能需要这个时间，不过你现在也会有大把空闲的时间，尤其是在周末。无所事事会让你在晚上想滚回去睡觉。
3 更有成效但也更为为困难的都市一族法：都市人群的计划每天分布有六个20分钟的短睡眠，而没有核心睡眠，这就意味着你最多只会每次睡20分钟，如果你没睡过头的话。
进行六次20分钟的短睡眠，每次精确间隔4小时，每日如此。不要违反你的计划。
在脑子里记住，这个计划不允许任何超过3小时40分钟的活动（包括上床和起床的时间）
注意
在分段式睡眠中，在几周里最开始的几天，你的大脑调整起来将非常痛苦，但一旦如此，理论上你能在小憩中获得睡眠所需的效果，让你感到焕然一新。
警告
关于分段式睡眠尚未有科学的研究调查，而大部份信息均来自于未经过行业评估的独立研究。
不要睡过头，这会让你在接下来至少两个小憩阶段昏昏欲睡。不要省略小憩，这样也会让你疲劳。
仔细地研究你的食谱，并记下让你感到精力充沛或疲惫的事物。分段式睡眠受食物影响很大。
不要摄取咖啡因，因为兴奋物质会干扰自然睡眠的质量：每天4小时质量低下的睡眠等于0.
如果你被诊断有任何痢疾症状，请不要尝试这一方法。休息不足会导致不适或伤害。
目前尚未明确分段式睡眠是否有生理或心理上的危险。不过，有关于这一话题的书籍宣称六个月坚持下来，这就是安全的，而这也是最长的试验时间。若你采取这一方式超过六个月，你就讲踏入一片未知的水域。
儿童与青少年请勿尝试此方法，因为缺乏睡眠将严重阻碍生长发育。
如果你在分段式睡眠中感到任何不良反应，别怕找医生。
在此睡眠周期中，睡眠长度与创造性的下降之间被发现存在有趣的相关性。 |
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昨日TASK:
1.阅读专攻+OG的补缺补漏+GMAT美国历史寻根（阅读要多做多做！）
2.manhattan语法系统再整理一遍+精做PREP07的题目（每一题自己搞懂每个选项错在哪，之后再对答案）
2.单词新200，旧200
4.作文梳理一篇+背诵
发表于 2012-7-27 19:40:45
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3.听写托福分类2篇
这篇文章是我在有道的双语阅读中看到的，看来效率还是成功的不二法门，一切无限延长时间的方法都是在找借口！