It is believed that for a full-fledged rest we need 6-8 hours of sleep per day. After that, full strength, we can start a new day, which will last an average of 16-18 hours. Such a sleep mode is called single-phase.

In fact, in addition to the most common single-phase sleep, there are four more polyphase regimes when the sleep is divided into several short periods throughout the day.

As you know, the most important part of recreation is a rapid sleep phase. When we change the mode with one-phase one-name per polyphase, lack of sleep prompts us to dive into this phase immediately, and not after 45-75 minutes. Thus, the body seems to receive a portion of a full-fledged eight-hour sleep, but at the same time we will not spend precious time on the transition to the rapid sleep phase.

Polyphase Sleep modes

1. Uberman.

20-30 minutes of sleep every 4 hours \u003d 6 breaks on holiday per day.

Uberman mode is very effective and beneficial on health. Thanks to him in the morning, a person feels a charge of cheerfulness, and at night he sees bright interesting dreams. Many who adhere to this regime even note that they can more often see.

Do not worry: Strict compliance with the regime will not let you skip the next break for sleep. The body will apply the desired signal.

2. Everyman.

3 hours of sleep at night and 3 times a 20 minutes during the day / 1.5 hours of sleep at night and 4-5 times a few minutes during the day.

If you have chosen everyman, you need to install the same time interval between vacation breaks. Adapt to this mode is much simpler than to Uberman. In addition, it is many times more efficient than single-phase sleep.

3. Dymaxion.

30 minutes of sleep every 6 hours.

Dymaxion came up with the American inventor and architect Richard Buckminster Fuller. He was delighted with this regime and said that he never felt energetically. After several years of compliance with the Dymaxion regime, the doctors examined the state of Fuller and concluded that he had wonderful health. However, he had to stop this practice, since his business partners adhered to single-phase sleep mode.

Dymaxion is the most extreme and most productive among polyphase modes. But at the same time the sleep lasts only two hours a day!

4. Biphasic (biphasic)

4-4.5 hours sleep at night and 1.5 hours of sleep day.

This regime adheres to every second student. It is not very effective, but still better single-phase sleep.

What mode to choose

The answer to this question completely depends on your lifestyle, schedule and habits. Remember that when you go to Dymaxion or Uberman mode, you will walk like zombies about a week until the body adapts to a new sleep mode.

How to enter new sleep mode

Some useful Sovietsthat will make it easier to move:

1. Arrange the bedroom so that you can relax in it as comfortably.
2. Use healthy food and do not run on fast food.
3. Take yourself something in wakeful hours, then time will fly imperceptibly.
4. Frequently for the transition for two or three weeks, otherwise there is a risk to fall asleep right at work or study.
5. Do not give up! After a couple of weeks, it will be much easier. You just need to wait. Do not skip sleep breaks and do not change the time intervals between them so as not to start the adaptation period again.
6. Enable loud music in order to wake up, and make sure that no extraneous sounds prevent you from falling asleep.

If you seriously think about the practice of polyphase sleep, we advise you to study

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Practically a third of their lives people spend on sleep. This process is vital for every person, although in itself it is still quite poorly studied. And while some people sleep for eight, nine and even eleven hours a day, others, to sleep, grabs literally four to five hours. It has long been known about people who spend on sleep, firstly, it is unreal (from the point of view of an ordinary person) a little time, and secondly, their sleep and waking mode cannot be squeezed into the framework of a single schedule.

In the US, there is a national organization of sleep, where experts explore all the features of this process. According to their research, for an ordinary person, the best time for sleep is 7-10 hours per day. However, other sleep cycles were discovered and studied, in which the sleep time is significantly reduced. The question arises: Is it possible to spend just a few hours in a dream, get a benefit from it and relax to fully?

The bulk of people familiar with the monophasic sleep cycle. It is he who applies to many of us in his life, and besides him, we mostly do not know anything practically. But this cycle is actually suitable not all, although it seems very practical. And besides him there are four more sleep cycles, which are characterized by the fact that the sleep time is spent significantly less, but beneficial features Sleep remains and manifests even more. These cycles are suitable for those who prefer not to spend on a dream almost half of the day, and to devote this time to any useful affairs. Below we will introduce you to all sleep cycles that are known to the person today.

Monophasic cycle sleep

The monophasic cycle of sleep, as already mentioned, is a cycle, favorite by most people. It may consist of various stages, but always consists of one phase. The most important thing in this cycle is the achievement of a person's condition of the speed of the speed of the eye - state, when the consciousness of a person is already sleeping, and its body functions as efficiently as possible, because The step of rapid movement of the eye contributes to the organism with the beneficial effect on the health and body of functions. And this stage is achieved around an hour and a half hours after falling asleep.

People following the monophas cycle, as a rule, go to bed in the evening (hours in 11-12), sleep from 7 to 10 hours and wake up in the morning. It should be clarified: if the human activity is associated with the seamless mode of work, then, awake at night, he will fumble away by following the same cycle. So, a man wakes up, feels quite good and ready for a new labor day. It is also worth noting that the researchers do not fully understand why a person needs a dream, even if he leads a passive lifestyle, but by observing the animals it was concluded that the dream is necessary for survival with the process.

Biphasic cycle sleep

Biphasic sleep cycle is the first cycle that refers to polyphase cycles, and is the most common one. At the same time, it is most practical and convenient for any person. The biphasic cycle consists of two phases: the first phase is a 5-6 hour sleep, the second phase is a dream, occupying from 20 to 90 minutes. As a result, it turns out that the overall sleep time can vary from about 5.5 to 10 hours a day.

If we consider this cycle from the point of view of a positive effect on the body, we can safely say (based on the results of scientific research), that it is significantly more efficient than the monophasic cycle, because It has not only better impact on health, but also increases the mood, stimulates the work of the brain, reduces stress and increases the qualitative indicator of human productivity. Some scientists are even inclined to believe that the biphasic cycle also has a developing effect, i.e. Makes a man smarter.

Lattle cycle sleep

The philistine sleep cycle is a cycle that can approach any person, as, however, biphas. But it differs in what consists of one lengthy phase of sleep, occupying about 3.5 hours, and three short phases for 20 minutes during the day. The philistine cycle was designed specifically in order to oppose the recession in our brain activity, which are determined by the familiar biorhythms: circadian, i.e. Daily and ultraved, a period of wakefulness in which is less than a day.

As a suitable example, you can apply the following chart: The first phase continues from 21:00 to 00:30, and three followers - at 04:10, 08:10 and 14:10. It is important here to consider that it is impossible to sleep in early in the morning, for example, from 03:00 to 06:30, because It was at that time that the probability that sleep would be qualitative, which in turn is due to the characteristics of the circadian biorhythm.

Cycle Dimaksion

Dimaksion cycle is considered the most difficult to use - only people who have a genome can use it. short sleep "Dec2". Such people refer to the category of "long-term" and for a full sleep they have enough of only one phase of sleep, duration of 4 hours. That is why the Dimaksian cycle is possible for them.

But it is not necessary to think that for the rest of the people this cycle is unreal. In fact, it can use completely anyone, just, most likely, he will be ineffective. The fact is that in the stage of the rapid movement of the eye, which we talked above, an ordinary person must conduct a certain amount of time. And because The Dimaksion cycle includes a very short time to sleep, what we will say next, the usual man's body simply does not have enough time to relax.

The Dimaksian cycle includes 4 phases for 30 minutes at different times of the day, which, in general, is only 2 hours a day! But there are people who managed to adapt to the Dimakson cycle somewhat in a different way: their days include one phase with a duration of 1.5 hours, two phases for 30 minutes and another phase in 20 minutes. Total for almost 3 hours a day.

Cycle Uberman

The Uberman cycle is also called the superhuman cycle. This cycle seems even more fantastic, because It consists of six phases of sleep for 20 minutes, which in sum gives again 2 hours a day. Each phase is separated from the previous equal period of time, for example, at 00:00, 04:00, 08:00, 12:00, 16:00 and 20:00. Sometimes people add to these six phases two more phases for 20 minutes. Then the following picture turns out: a person must sleep for 20 minutes, for example, at 00:00, 03:00, 06:00, 09:00, 12:00, 15:00, 18:00 and 21:00. It is important to take into account that an additional 40 minutes, "located" in the cycle is not correct, can knock it down, as a result of which the cycle will become ineffective. People using the Uberman cycle say that any sleep missed 20 minutes can lead to the state of fatigue, tiredness, exhaustion and desire to get to bed. Therefore, follow the established schedule is very important.

The presented cycle can be quite complicated in the application, because The routine of the life of many people (work schedule, etc.) can be a significant interference to its implementation. If you decide to "become superholesale", be sure to think over all the details. And one more thing: people who use the Cycle Uberman notice that this cycle is very beneficial to the practice of informed dreams - they become brighter and "less".

What to choose?

The question of which cycle to choose for myself is very relevant. The answer is depends on it solely on the specifics of your lifestyle. And if the first two polyphase cycles are more adapted to use, the cycles of Dimaksion and Uberman to introduce significantly more complicated to their lives. In addition, if you choose them, then be prepared that until the full adaptation (up to 10 days) you will be in a somewhat inhibited state.

In conclusion, I would like to add a few recommendations that will help you adjust to any cycle as quickly as possible and without "complications":

• Freeing time for wakefulness, you need to know what you will be engaged in new free hours;
• To adapt to the cycle, it is desirable to have 2-3 more or less free weeks at its disposal. Otherwise, the new mode may adversely affect your activities;
• If you started to adapt to a new cycle, do not throw in any case. At first, it can be quite hard, but over time the body adapts and becomes easier. Starting to adhere to any graph, do not change the time and do not skip sleep phases, otherwise everything will have to start first;
• Keep in mind that you need to fall asleep in suitable conditions for this, and for awakening use alarm clock, sunlight, music, etc.;
• Stick up the correct power mode and try to eat less fatty foods.

Everything else depends on your desire and perseverance!

Have you wanted to try any new sleep cycle? What seemed to you the most interesting?

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There is a conviction that the techniques of polyphase sleep can increase the time of wakefulness and reduce the time spent on sleep up to 4 or 6 hours a day, and possibly even up to 2.

Polyphase sleep is a dream practice several times in a 24-hour period, as a rule, more than twice, in contrast to two-phase sleep (twice a day) or single-phase sleep (once a day).

At the moment, the study of polyphase sleep is not conducted. Only some activists try the data of polyphase sleep technology on themselves.

The most common polyphase sleep techniques, they are 5:

1. "Dymaxion". Sleep just 2 hours a day. 30 minutes of sleep every 6 hours.

2. "Uberman". Sleep as in Dymaxion only 2 hours a day, only here you need to sleep for 20 minutes every 4 hours.

3. "EVERYMAN". It is expected to sleep for 2-3 hours at night and 3 times the day for 20 minutes.

4. "Siesta". Very common technique in which you need to sleep for 1 hour at lunchtime and once at night a duration of 5 hours.

5. "TESLA". Afternoon sleep - 20 minutes and 2 hours sleep at night.

Let's look at the data of the Polyphase Sleep Technology more.

1. Dymaxion.

The term "Dymaxion" means the concept of using technologies and resources for their maximum power with minimal resource use.

Dymaxion Sleep schedule assumes to sleep 4 times a day for 30 minutes, every 6 hours, usually on or around a 6-hour mark.

So, sleep at 6 am, 12 days, 6 pm and 12 nights lasting about 30 minutes. Of course, this is consistent with the general concepts of polyphase sleep.

Obviously, this leads a total of 2 hours of quiet hour, the amount is happening in the same time in the Uberman polyphase sleep technique. It turns out that the body simply needs an absolute minimum of 2 hours of sleep every day.

Scientists have found that many have had problems after such a schedule of sleep. It is believed that the break between dreams at 6 o'clock is difficult to adapt, and 30 minute sleep is rather adjustment.

2. Uberman.

Many believe that Leonardo Da Vinci took power over time during the day of the Netherman's Polyphase Sleep Appliance. At least part of his life, he did not give up a normal night's sleep. In general, the beliefs of some about how Da Vinci slept is the basis for the technique of a polyphase sleep Uberman.

The Uberman sleep schedule consists of 6 parts of sleep for 20 minutes with an equal step. Every 4 hours there are 20 minute sleep, it can be said that a person during this time only time to take a nap.

That's all. No other sleep at night.

Adapt to this mode is extremely difficult. If you or your friend are going to try out the polyphase sleep, then it is worth considering the other, simpler polyphase sleep techniques before moving to the Uberman technique.

3. Everyman (Sleep thorny).

The term "Everyman" was invented by the same person who came up with the term uberman.

Most people work during the day. Relatively normal working day - 8 hours, although many people work a little more.

Many of the techniques of polyphase sleep brought strong inconveniences. Everyman is designed to work around the normal life of people.

It consists of sleeping period at night, when people are already accustomed to sleep, and then limited quantity of dorms during the day, usually three.

In the "traditional" technique Everyman Sleep schedule - this is the main period of 3 hours of sleep from 1 to 4 am, then 20 minutes at 9 am, at 2 am, and at 9 pm.

But, for a working person, a dream schedule is suitable for about 11 pm to 2 am, then 20 minutes at 7 am, at 12 o'clock, and at 6 pm.

If you are interested or just want to experiment with polyphase sleep, but are not sure that you can do it, then the equipment everyman can be a good choice for you.

4. Siesta.

Siesta is the most common technique of polyphase sleep, it includes two separate sleep segments during the day - once at night, and toned once in the middle of the day.

There are three different two-phase graphics.

"Power Siesta" whose schedule assumes to sleep for 20 minutes in the middle of the day and 5-6 hours at night, and a more common "Long Siesta" with the participation of 4.5-5.5 hours of sleep at night and 60-90 minutes of sleep during day, and of course segmented sleep (about which we will not speak in this article).

5. Tesla.

Tesla is one of the greatest inventors in the world, he argued that he slept only 2-3 hours a day.

"I don't think that there are the best sensations that pass through the human heart, like what I felt inventor when you see the creation of a brain and everything unfolds to success ... Such emotions make a man forget food, sleep, friends, love, everything."
~ Nikola Tesla.

This method involves waking almost 22 hours every day: to sleep 1.5 - 2 hours a day and take off 15 - 20 minutes every four hours of wakefulness. If Tesla argues that he slept only 2 or so about that hour per day, perhaps he also tried this method.

Tesla is often compared with the other famous inventor Thomas Edison, who claims that he slept only 4-5 hours a day.

So we reviewed the most common techniques of polyphase sleep before starting to use these technicians to remember that side effects From polyphase sleep has not yet been studied to the end.

Periodically, various problems with sleep is experiencing every second adult. Many write off it on chronic fatigue And constant stress. The share of truth is there. However, much more often the cause of prolonged falling asleep and even chronic insomnia is that a person simply does not observe the mode of sleep and wakefulness necessary for the normal operation of the body.

Why do you need a mode

It turns out that more or less stable sleep mode is needed not only to children. An adult without him, too, begins to suffer from a lack of sleep, since the absence of a permanent routine knocks down the biological clock and does not allow conditional reflexes to be formed significantly reduce the fallout period. Because of this, instead of the average 20-30 minutes, it can stretch for 1-2 hours, and this is the time lost for a full-fledged rest.

First of all, sleep mode must take into account physiological features organism. And the nature was laid in such a way that a person should be sent for rest no later than 21-22 hours, when natural lighting changes, and a melatonine sleep hormone begins to be produced in the body. He accelerates falling asleep and contributes to a calm strong sleep.

Not everyone wants and can afford to go to bed so early. Even physicians have already agreed with the conditional division of people at Sov and Zhavoronkov.

But in order not to provoke insomnia and secure a high-quality sleep, it is necessary to sleep before the concentration of melatonin in the blood will reach the maximum - no later than 23-24 hours. After 2 o'clock in the morning, it begins to gradually decline, which means, the closer to the morning, the more sensitive will sleep.

5 more reasons to go to bed on time

But the adjustment under the natural biorhythms of the body is only one of the reasons why it is better to sleep on a schedule. We can call at least 5 reasons that have a direct impact on the work of the whole organism.

Overwork

Oddly enough, strong fatigue does not contribute to rapid falling asleep. With muscle overload in the body, lactic acid accumulates, which creates a sense of strong discomfort.

Therefore, if you were too active in the evening, and even after 23 hours (for example, in a nightclub or at work) - it will be difficult to fall asleep.

Psychic

During the day, the brain of a modern man handles a huge amount of information and a full night vacation is simply necessary for him. When, instead, you continue to exploit it, considering that relaxing for computer games or views of films at night, you overload the psyche, causing such protective reactions Like inhibition and / or headache.

Recreation of gasts

Doctors recommend dinner 1.5-2 hours before sleep and preferably light nutritious food. But if 3 hours after dinner do not go to bed, but continue to spend energy, the body will require an additional portion of food. Hence night hiking to the refrigerator and excess fat on the sides.

Restoration

Active recovery processes All organs and systems occur at night when the body is at rest. If at night, energetic activity continues, the body spends strength on its provision, and not its own recovery.

Do not be surprised later, that even outwardly you will look older than those who comply with the right mode of sleep and recreation peers.

Immunity

At about 23-24 hours, the peak of the activity of the immune system comes. It is programmed by nature so that it is to conduct an "revision" every day, during which all pathogenic microorganisms are detected and destroyed.

Melatonin contributes to the effective work of immune protection, and adrenaline and cortisol allocated in blood during stress or violent activity, it is oppressed. This means that in a lack of sleep at night, you will root more often and longer.

In addition, scientists have proven that if a person constantly observes the same regime, sleep occurs very quickly, as the body begins to prepare for rest in advance. Even more contribute to the constantly practiced evening rituals that help to deeper relaxation.

Evening rituals

Someone will say that evening rituals are a trick for children who are hard to send to sleep. And the adult who worked for the day instantly fall into sleep, as soon as his head touches the pillow. But the fact that more and more people appeal to doctors with a request to help get rid of insomnia, confirms the failure of this version.

It has been scientifically proven that gradual preparation to sleep is much better and more efficient than rapid laying into bed. It allows us to fully relax not only physically, but also mentally, switched consciousness from the events of the past day (alas, not always positive) to pleasant calm thoughts, which may find their continuation in dreams.

Another thing is that if the evening ritual for the child looks more or less standard, then the individuality is very important for an adult. Someone and the same actions of someone can relax, and another adult cause tension.

Therefore, we give only an approximate list of possible elements of the evening ritual, which must be compiled at your own discretion:

It is only a few ways to quickly calm the body and mind before bedtime. For you personally, everything can be for you. With what you configure yourself to calm deep dream: Careful hair combing, reading your favorite book, pleasant relaxing music, evening yoga.

How to set up the mode

Those who already have problems with sleep often complain that they can't make it possible to compile a single schedule. In fact, the whole thing is in the habit, which is produced in 21 days.

Therefore, the first thing you need to do is tune in to conscious work. Thinking and installing the optimal routine for itself, you must necessarily observe it.

Here are some tips, how to customize sleep mode faster:

• go to bed at the same time;
• fully abandon coffee and energy drinks in the afternoon;
• provide the body sufficient physical activity during the day;
• sleep in full dark, turning off all devices equipped with light indicators;
• do not look before bedtime TV and do not play a computer;
• be sure to ventive a good room before bedtime;
• do not disassemble the last day and do not plan tomorrow;
• do not try to quickly fall asleep, just enjoy the rest.

Yes, at first, it may be that you are falling asleep even longer than usual. But this is just because the body was again in unusual conditions for himself. Every day, the disconnection process will happen more easily, and the night rest will be much better.

Sometimes we hear from their friends and friends of the complaint to the need to hold a third of life in a dream and complaints about in vain, lost time ... But is it that time is lost, because healthy sleep is the necessary component of a full-fledged way of life of a person, without him our existence would be simply impossible . William Shakespeare called Night Recreation by a miracle of the mother of nature and delicious of the dishes on the earthly feast. In the mythology of ancient Greece, a deep and healthy SNU patronized the whole two gods - Hynos and God of dreams of Morphors.

But the modern pace of life, nervous overload, bustle, excessive passionateness of television programs or a multi-hour seat seat destroy this necessary part of our existence, which is very poorly affected by human health.

The meaning of a full-fledged night rest for a person

Not in vain, a full-fledged holiday at night is called a pledge of health. It contributes to the development of a number of important hormones, in particular Melatonin - a hormone of youth, which restores vitality.

For the lifestyle of a modern person is characteristic of the disregard for sleep. However, it is during such recreation that blood pressure is normalized, and the correct sleep mode protects from chronic diseasesIt helps to start self-healing mechanisms.

Separate parts of the brain at night work even more active than during the day: the impression received during the day is analyzed, selective selection of information occurs. Something brain erases, and more important information is "archived" and goes into long-term memory. Thanks to these night processes, perception is improved, the ability to learn is growing, the ability to concentrate is improved. No wonder the wise Russian Public saying reads - the morning of the evening wisen. A person has long been known that a full-fledged rest helps to solve the most difficult tasks.

What does the lack of sleep

If sleep mode is broken for a long time, the body may threaten serious trouble: heart disease and vessels, appearance of symptoms sugar diabetesProblems with the activities of individual brain sections. The fact is that due to insomnia, neural processes in the dark zone of the brain are inhibited, and because of this, the reaction rate is significantly reduced, it becomes difficult to formulate thoughts, violations are possible that, of course, negatively affects the activities of the entire body.

Negative consequences of violation of the correct sleep mode:

• deterioration of mental and cognitive functions of the brain;
• immunity problems, it becomes more vulnerable. During sleep the immune system Works and synthesizes special proteins - cytokines. They are needed to combat infections. But if a person is inappropriate, the cytokines are not developed enough;
• with insomnia, the production of humpy hump is ghodin. Because of this, the night appetite syndrome often arises, which leads to excess weight and obesity.

10 steps for the right organization night sleep

Obviously, healthy sleep contributes to improving the lifestyle of a person. Consider 10 factors that will help make a night rest more useful and invigorating.

1. Fresh air in the bedroom. The perfect temperature for hard sleep is 18-22 degrees. Indeed, such a temperature may seem too low to someone, but it has long been proven that this temperature is facilitated by the most complete rest.
2. Comfortable and wide bed with carefully selected mattress, which should not be too soft.
3. No noise and working devices. Experts do not advise sleeping in a room penetrated by electromagnetic radiation, so if there is wi-fi in the bedroom, computers, and so on, all this should be turned off overnight.
4. The modern way of life is difficult to imagine without the use of high technologies. But before bedtime, it should not be long to sit in front of a computer or a TV. Japanese scientists have proven the fact of negative influence of such a pastime before bedtime on a night rest.
5. Instead of a computer or television, it is more correct to choose the old good book in its traditional paper version. Tactile sensations from touching paper, the smell of the book - all this can not replace modern gadgets.
6. Certain flavors are promoted healthy. Share in the bedroom should be avoided. But the aromas of citrus, lavender, sandalwood or melissa contribute to strong sleep. Of course, the choice of smells in the bedroom depends on personal preferences.
7. The urgent recommendations are not well known before bedtime, it is necessary to finish a dinner 3 hours before falling asleep. The facts of the influence of certain products on sleep quality are somewhat less well known. For example, a lightweight snack of fresh cherries or a cherry juice cup can even increase the duration of the night rest. This berry contains a lot of melatonin, which even contributes to a healthy sleep. Magnesium helps to calm nervous system - Also the necessary element, it is very much in bananas.
8. Walking in front of a night rest help to calm the nervous system and contribute to strong sleep.
9. Warm shower literally "mocking" fatigue and nervous load. Do not take to take cold and hot showerHe will become the perfect option for the morning procedures, and in the evening he will only excrete the nervous system, and it will be difficult to sleep quickly.
10. Positive thoughts before bedtime are very important. Not worth it, even taking into account the intense lifestyle of a modern person, to think about the production or personal problems before bed. In this case, it is better to take an example with the famous Scarlett from the novel "Gone by the Wind" and say to yourself: "I'll think about it tomorrow."

Circadian rhythms and sleep

Our lifestyle depends on certain daily biological rhythms, they are called circadian rhythms. They determine the degree of intensity of all biological processes of the human body. These rhythms depend on sunlight, visual receptors react to it and send a signal to the brain. The consequence of signals is the development of two vital hormones, melatonin and cortisol, they are responsible for sleep and awakening.

Blue-shaped iron produces melatonin with darkness. It calms the body, reducing and pressure, and body temperature. When lights, the production of cortisol begins, he wakes up a man, gives him energy and vigor. Therefore, the correct sleep mode involves an 8-hour night-night vacation, it is useful at 10 pm, and the most optimal awakening time is 6 o'clock in the morning.

You can ask, but what about the "owl" and "larks"? After all, sleep and wake rhythms can be individual. Unfortunately for some, such a separation is rather not a natural feature, but a product of the lifestyle of a person's post-industrial era. Therefore, it is better to try to rebuild your personal waking schedule in accordance with the more natural circadian rhythms for the person.