达芬奇睡眠法.docx
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达芬奇睡眠法.docx
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达芬奇睡眠法
达芬奇睡眠法
篇一:
达芬奇睡眠法
多相睡眠
多相睡眠也被称为达芬奇睡眠、Uberman睡眠或多阶段睡眠,是一种将人类习惯的单睡眠过程分散成多个睡眠周期进行,以达成减少睡眠时间的睡眠方式。
多相睡眠的合理性:
首先,自然界中几乎所有动物的行为都是多相复杂性的。
而且多相睡眠是人类婴儿时期占主导地位的睡眠方式,只有在稍年长后,儿童才逐渐被断绝了午睡的概念。
此外,当人们与外界环境隔绝联系后——保证无法从自然因素(如阳光),或人为暗示(如钟表、电视节目)来判断实际时间——将倾向于表现出更多的短暂睡眠行为,而非保持只“夜晚”才发生的单相睡眠。
最后一点,小睡打盹——即短时间的睡眠——比起长时间的睡眠来说,在提神醒脑方面更为有效。
但是很遗憾,我们似乎都已“忘了”这种符合生理自然天性的睡眠方式,维持着一成不变的9点睡5点起的作息习惯。
几种不同的多项睡眠方法:
最有名的也就是达芬奇使用的睡眠方法叫做Uberman睡眠计划,由此延伸出来的其他不同形式的睡眠计划还有:
Everyman睡眠计划,Dymaxion睡眠计划。
多相睡眠的调整:
这种睡眠方式在开始的一至两周内是很难接受的,测试结果表明受测者并没有受到这种将睡眠分散成若干个小睡眠片断方式的影响,但是,多睡眠方式需要一个计划表,这样才能够协助完成。
多相睡眠的好处:
多相睡眠的好处是,你可以在一星期内节约20-30个小时,并且精力更加充沛。
据说达·芬奇就是采用多相性睡眠,他每隔4个小时就睡15分钟。
由于人类在生理学是非常适合多相性睡眠,所以也可根据工作的具体状况,在白天按时分期睡眠。
前几年,意大利著名生理学家克拉胡迪奥·斯塔皮参照达·芬奇的方法,对一位航海运动员进行了长达两个月的类似睡眠试验。
经测试,受试者的逻辑思维和记忆运算等能力均完好无损。
这说明达·芬奇睡眠法不仅能满足机体代偿功能的需要,而且还预示着利用人体生理潜力的广阔发展前景。
然而,有趣的是,在20年前,一位画家就这一方法进行了亲身试验,证实了它的有效性。
可是不到半年时间,他又回到正常的8小时睡眠上来。
谈及个中原因,画家不无幽默地承认自己并非天才,更不知道这些多出来的时间该如何打发。
扩展阅读:
1.http:
//en.wikipedia.org/wiki/Polyphasic_sleep
2./articles/view/5642/1872
Polyphasicsleep
FromWikipedia,thefreeencyclopedia
Jumpto:
Polyphasicsleep,atermcoinedbyearly20thcenturypsychologistJ.S.Szymanski,[1]referstothepracticeofsleepingmultipletimesina24-hourperiod—usuallymorethantwo,incontrasttobiphasicsleep—anddoesnotimplyanyparticularsleepschedule.Thecircadianrhythmdisorderknownasirregularsleep-wakepatternisanexample.Thetermpolyphasicsleepisalsousedbyanonlinecommunitywhichexperimentswithultra-shortnappingtoachievemoretimeawakeeachday.
Contents
[]
?
?
2Nappinginextremesituations
o2.1TheU.S.Military
o2.2TheCanadianMarinePilots
o2.3NASA
o2.4TheItalianAirForce
?
?
?
3Schedulednappingtoachievemore“wake-time”o5Externallinks
[]Multiphasicsleepofnormaltotalduration
Anexampleofpolyphasicsleepisfoundinpatientswithirregularsleep-wakepattern,acircadianrhythmsleepdisorderwhichusuallyiscausedbyheadinjuryordementia.Muchmorecommonexamplesarethesleepofhumaninfantsandofmanyanimals.Elderlyhumansoftenhavedisturbedsleep,includingpolyphasicsleep.[2]
Intheir20xxpaper“TheNatureofSpontaneousSleepAcrossAdulthood”,CampbellandMurphystudiedsleeptimingandqualityinyoung,middle-aged
andolderadults.Theyfoundthat,infreerunningconditions,theaveragedurationofmajornighttimesleepwassignificantlylongerinyoungadultsthanintheothergroups.Thepaperstatesfurther:
Whethersuchpatternsaresimplyaresponsetotherelativelystaticexperimentalconditions,orwhethertheymoreaccuratelyreflectthenaturalorganizationofthehumansleep/wakesystem,comparedwiththatwhichisexhibitedindailylife,isopentodebate.However,thecomparativeliteraturestronglysuggeststhatshorter,
polyphasically-placedsleepistherule,ratherthantheexception,acrosstheentireanimalkingdom(CampbellandTobler,1984;Tobler,1989).Thereislittlereasontobelievethatthehumansleep/wakesystemwouldevolveinafundamentallydifferentmanner.Thatpeopleoftendonotexhibitsuchsleeporganizationindailylifemerelysuggeststhathumanshavethecapacity(oftenwiththeaidofstimulantssuchascaffeineorincreasedphysicalactivity)toovercomethepropensityforsleepwhenitisdesirable,orisrequired,todoso.[3]
[]Nappinginextremesituations
Incrisisandotherextremeconditions,peoplemaynotbeabletoachievetherecommendedeighthoursofsleepperday.Systematicnappingmaybeconsiderednecessaryinsuchsituations.
Dr.ClaudioStampi,asaresultofhisinterestinlong-distancesoloboatracing,hasstudiedthesystematictimingofshortnapsasameansofensuringoptimalperformanceinsituationswhereextremesleep
deprivationisinevitable,buthedoesnotadvocateultrashortnappingasalifestyle.[4]ScientificAmericanFrontiers(PBS)hasreportedonStampi’s49-dayexperimentwhereayoungmannappedforatotalofthreehoursperday.Itpurportedlyshowsthatallstagesofsleepwere
[5]included.StampihaswrittenabouthisresearchinhisbookWhyWeNap:
Evolution,Chronobiology,andFunctionsofPolyphasicandUltrashort[6]Sleep(1992).In1989hepublishedresultsofafieldstudyinthejournal
Work…Stress,concludingthat“polyphasicsleepstrategiesimproveprolongedsustainedperformance”undercontinuousworksituations.[7]
[]TheU.S.Military
TheU.S.militaryhasstudiedfatiguecountermeasures.AnAirForcereportstates:
Eachindividualnapshouldbelongenoughtoprovideatleast45continuousminutesofsleep,althoughlongernaps(2hours)arebetter.Ingeneral,theshortereachindividualnapis,themorefrequentthenapsshouldbe(theobjectiveremainstoacquireadailytotalof8hoursofsleep).[8]
[]TheCanadianMarinePilots
Similarly,theCanadianMarinePilotsintheirtrainer’shandbookreportthat:
[u]nderextremecircumstanceswheresleepcannotbeachievedcontinuously,researchonnappingshowsthat10-to20-minutenapsatregularintervalsduringthedaycanhelprelievesomeofthesleepdeprivationandthusmaintainminimumlevelsofperformanceforseveraldays.However,
researcherscautionthatlevelsofperformanceachievedusingultrashortsleep(shortnaps)totemporarilyreplacenormalsleeparealwayswellbelowthatachievedwhenfullyrested.[9]
[]NASANASA,incooperationwiththeNationalSpaceBiomedicalResearch
Institute,hasfundedresearchonnapping.DespiteNASArecommendationsthatastronautssleep8hoursadaywheninspace,theyusuallyhavetroublesleeping8hoursatastretch,sotheagencyneedstoknowabouttheoptimallength,timingandeffectofnaps.ProfessorDavidDingesoftheUniversityofPennsylvaniaSchoolofMedicineledresearchinalaboratorysettingonsleepscheduleswhichcombinedvariousamountsof“anchorsleep,”rangingfromabout4to8hoursinlength,withnonapordailynapsofupto2.5hours.Longernapswerefoundtobebetter,withsomecognitivefunctionsbenefitingmorefromnappingthanothers.Vigilanceandbasicalertnessbenefitedtheleastwhileworkingmemorybenefitedgreatly.Napsintheindividualsubjects’biologicaldaytimeworkedwell,butnapsintheirnighttimewerefollowedbymuchgreatersleepinertialastinguptoanhour.[10]
[]TheItalianAirForce
TheItalianAirForce(AeronauticaMilitareItaliana)alsoconductedexperimentsfortheirpilots.Inschedulesinvolvingnightshiftsandfragmentationofdutyperiodsthroughtheentireday,asortofpolyphasicsleepingschedulewasstudied.Subjectsweretoperformfourhoursofactivityfollowedbytwohoursofrest(sleepallowed),thiswasrepeated
fourtimesthroughoutthe24-hourday.Althoughsleepwasallowed,subjectsadoptedascheduleofnotsleepingatallduringthefirstrestperiodoftheday.TheAMIpublishedfindingsthat“totalsleeptimewassubstantiallyreducedascomparedtotheusual7-8hourmonophasicnocturnalsleep”while“maintaininggoodlevelsofvigilanceasshownbythevirtualabsenceofEEGmicrosleeps.”EEGmicrosleepsaremeasurableandusuallyunnoticeableburstsofsleepinthebrainwhileasubjectappearstobeawake.Nocturnalsleeperswhosleeppoorlymaybeheavilybombardedwithmicrosleepsduringwakinghours,limitingfocusandattention.[11]
[]Schedulednappingtoachievemore“wake-time”Inanearlymentionofsystematicnappingasalifestyle,inordertogainmoretimeawakeintheday,BuckminsterFullerreportedlyadvocatedaregimenconsistingof30minutenapseverysixhours.TheshortarticleaboutFuller’snapscheduleinTimein1943alsoreferstosuchascheduleas“intermittentsleeping”,saysthathemaintaineditfortwoyears,andfurthernotes:
Eventuallyhehadtoquitbecausehisscheduleconflictedwiththatofhisbusinessassociates,whoinsistedonsleepinglikeothermen.[12]However,itisnotclearwhenFullerpracticedanysuchsleeppattern,andwhetheritwasreallyasstrictlyperiodicasclaimedinthatarticle;ithasalsobeensaidthatheendedthisexperimentbecauseofhiswife’sobjections.[13]
CriticssuchaspsychologistandsoftwareentrepreneurPiotrWo?
niakconsiderthetheorybehindseverereductionoftotalsleeptimebywayofshortnapsunsound,claimingthatthereisnobraincontrolmechanismthatwouldmakeitpossibletoadapttothe“multiplenaps”system.Theysaythatthebodywillalwaystendtoconsolidatesleepintoatleastonesolidblock,andexpressconcernthatthewaysinwhichtheultrashortnappersattempttolimittotalsleeptime,restricttimespentinthevariousstagesofthesleepcycle,anddisrupttheircircadianrhythms,willeventuallycausethemtosufferthesamenegativeeffectsasthosewithotherformsofsleepdeprivationandcircadianrhythmsleepdisorders,suchasdecreasedmentalandphysicalability,increasedstressandanxiety,andaweakenedimmunesystem.[14]Wo?
niakfurtherclaimstohavescannedtheblogsofpolyphasicsleepersandfoundthattheyhavetochoosean“engagingactivity”againandagainjusttostayawakeandthatpolyphasicsleepdoesnotimproveone’slearningabilityorcreativity.
篇二:
达芬奇睡眠记忆训练法)
达芬奇睡眠记忆训练法
来源:
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admin|本文已影响19811人
以前在我的概念里提到天才想到的就是因斯坦我从小也超喜欢因斯坦,可是最近由于对达芬奇的了解天才在我的头脑中慢慢变成达芬奇了!
达芬奇睡眠法
画坛泰斗达·芬奇是一位刻苦勤勉、惜时如金的人,他创造的定时短期睡眠延时工作法甚为人们所称道。
这一方法是通过对睡与不睡的硬性规律性调节来提高时间利用率,即每工作4小时睡15分钟。
这样,一昼夜花在睡眠上的累计只有1.5小时,从而争取到更多的间工作。
前几年,意大利著名生理学家克拉胡迪奥·斯塔皮参照达·芬奇的方法,对一位航海运动员进行了长达两个月的类似睡眠试验。
经测试,受试者的逻辑思维和记忆运算等能力均完好无损。
这说明达·芬奇睡眠法不仅能满足机体代偿功能的需要,而且还预示着利用人体生理潜力的广阔发展前景。
然而,有趣的是,在20年前,一位画家就这一方法进行了亲身试验,证实了它的有效性。
可是不到半年时间,他又回到正常的8小时睡眠上来。
谈及个中原因,画家不无幽默地承认自己并非天才,更不知道这些多出来的时间该如何打发。
一个提醒:
当你处于θ波时,你的大脑细胞会调整它的钠离子和钾离子的比例。
钠…钾离子的比例涉及到细胞渗透压和细胞间物质的传送。
通常情况下,我们都处于β波,是一种轻微的紧张状态,这使我们
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