附本書豆瓣鏈接： Power Sleep (豆瓣) 附思維導圖的源文件、圖片及本書PDF中文版的百度雲鏈接：http://pan.baidu.com/s/1mhiK2NY （書很薄，一兩個小時可以閱讀完，而圖片中看不清的截圖等在源文件中都會很清晰，PC端可用mindmanager，iOS端可用ithoughts、mindjet等打開，可參考求推薦 iPad 能用的思維導圖軟體？ - 知乎用戶的回答）（點贊這種事我怎麼好意思提醒(～￣▽￣)～）
發現一篇這個領域的好文章，原文地址： Swami Nathan"s answer to Tips and Hacks for Everyday Life: What can I learn right now in just 10 minutes that could be useful for the rest of my life? 問題：十分鐘之內我能學到什麼一生都有用的東西？
Is your sleeping pattern irregular ( or rather unconventional)? Want to sleep less? Here is one of the greatest sleep hack... 你的睡眠模式有規律嗎（還是不那麼常規）？想少睡一點嗎？最偉大睡眠破解方式在此。
Scientists really don』t know much about our sleeping patterns, which is a shame because we spend about a third of our lives sleeping. There is no defined biological reason why we sleep so much. In fact, you could go so far as to say it』s a major disadvantage in our evolutionary process.
Imagine how much more you could accomplish in your life by sleeping less.
You may know that sleep is divided into five stages. Polyphasic sleep concentrates on the fifth and most important stage of sleep, rapid eye movement (REM.) This is the most beneficial stage of sleep; it is when the brain is most active and is when dreaming occurs. REM is the only stage of sleep that is actually required to survive and function normally. The interesting part of all this is that you only spend 1 to 2 hours in this stage of sleep every night. The other 6 or so hours spent asleep every night are seemingly wasted. 你可能知道睡眠可以分為五個階段。多相睡眠Polyphasic sleep的最重要階段是第五段-快速眼動期REM，快速眼動期是最受益的階段，此時大腦最為活躍，也是夢發生的階段。實際上REM也是人體維持正常運轉唯一必須的階段。這個有趣的階段只佔睡眠過程中的1-2小時，剩下的6個小時屬於基本白費。
Polyphasic sleep cycles basically cut out the other useless phases, giving you an additional 4 to 6 hours of time awake. 多相睡眠基本上把其餘無用的階段都省略了，使你獲得額外的4-6個小時的清醒時間。
The trick involves tricking your brain into immediately entering the REM stage of sleep, skipping the other four. Everyone has experienced this at some point in their life. 這裡介紹的技巧能讓你的大腦跳過之前4個階段直接進入快速眼動期，每個人都會無意識的這麼做。
If you』ve gone a long period of time without sleep, and take a nap, you will find that you immediately start dreaming. This happens because your body is trying to catch up on lost REM sleep. The premise of polyphasic sleep then, is to train your body to enter REM sleep at multiple set times during the day with short 20 minute naps. If you are a fan of lucid dreaming, you will enjoy this even more because you will pretty much automatically become lucid while you sleep, without trying, multiple times per day. 如果你很長時間沒睡覺，這時候打個盹，你會發現睡著後馬上就開始做夢。這是因為你的身體試圖彌補之前錯過的REM。多相睡眠的前提就是訓練你適應在一天多次的20分鐘打盹中直接進入REM。如果你是一個清明夢的愛好者，你會尤其享受這一過程，因為你一睡覺就開始做清明夢，不用努力嘗試，一天就有好幾次。
There are six different ways to accomplish this, which I will outline below. 我們有六種方式來實現，我會概述如下。
Monophasic Sleep 單相睡眠 This is the most common way that almost everyone sleeps. However, it is completely unnecessary and only popular because you have been raised to sleep this way and are now conditioned to it. It involves sleeping 8 hours, with 2 hours of total REM sleep. 單相睡眠是絕大多數人的正常睡眠模式。儘管如此，這麼長的睡眠時間完全是不必要的，之所以人人如此，主要是因為我們從小家長就告訴應該這麼睡覺，現在已經適應了。一覺8小時，其中最多2個小時是REM。
Polyphasic Sleep Cycles 多相睡眠周期
This is where the fun starts. There are five commonly accepted polyphasic sleeping cycles, and none is better than the other. 廢話這麼多，終於切入正題了。這裡有五種多相睡眠模式，不能說哪一個更好，主要看你適合哪個。
What you need to do is pick what works best with your schedule. The Uberman, for example, would not work for a 9-5 worker. The siesta might be more effective in that case. The five different cycles are listed in order of difficulty, with the Siesta being the easiest, and the Uberman being the hardest. 你所需要做的就是選擇與你時間安排最匹配的那一個。舉個例子，你是一個朝九晚五的上班族，Uberman就不適合你，Siesta可能更有效。下面的五種模式按照難度排序，Siesta是最簡單的，Uberman是最難的。
The Siesta This sleep cycle is actually pretty common around the world in warmer countries such as Latin America, where the temperature is so hot during the middle of the day that people retire to take a short nap after lunch. It involves 6 hours of core sleep and one short 20-30 minute nap. You will find in these countries that most shops close during the early afternoon, as everyone is 『busy』 taking their siestas! Siesta實際上在熱帶地區比如拉丁美洲相當普遍，那裡中午的溫度之高以至於人們午飯之後都要打個盹，你會發現那裡中午絕大多數的商店都要關門，因為每個人都在忙著打盹。Siesta包括6小時的核心睡眠和一個20分鐘的午休。
The Everyman (2 nap, 3 nap, 4 nap) The Everyman is basically like a climbing ladder that details how many naps are required depending on how much core sleep you want to cut. Each nap shaves off an astounding hour and 40 minutes from your core sleeping time. Everyman（2個盹，3個盹，4個盹）有點像爬梯子，打幾個盹取決於你想將核心睡覺減少多長時間。每次打盹可以減少100分鐘的核心睡眠時間。
The Uberman The Uberman is only for the most hardcore polyphasic sleepers. It involves six evenly spread out naps every four hours and completely eliminates any core sleep you may have needed before. It is the most difficult cycle to get used to, but once accomplished, you sleep for two hours a night, freeing up the other twenty-two to do whatever you want. Uberman只適合那些多相睡眠模式狂熱者。它通過每6個小時打個盹，把原來8小時的核心睡眠時間減少到0。這個模式最難適應，不過一旦適應了，你一天只需要睡兩個小時就夠了，剩下的22小時完全解放了，想幹啥就幹啥。
So, ultimately your sleeping schedule can be one of the below: 最後，你的睡眠模式就會是下面的一種：
Important Things You Must Know 你必須知道的幾件事 Do NOT oversleep or skip naps. If you oversleep you WILL throw off the entire schedule and feel exhausted for up to 24 hours. If you skip a nap (by more than a couple hours with the Everyman, or by 30 minutes with the Uberman), the same thing will happen. 每次打盹既不能錯過也不能睡過頭，如果你睡過頭了，你會打亂整個節奏，24小時都緩不過來，感覺筋疲力盡。錯過打盹的效果也一樣。
Tips 提示 ? Make sure you have a period of free time (up to a month) to adjust to the cycle. 確保你有一段自由時間（最多一個月）來調整你的生物鐘。
? The first week or two is the most difficult part when trying to adjust to any of these cycles. Beat this phase without oversleeping or skipping naps, and you will have successfully hacked your brain. 最初的一兩周是調整的最難階段。按照計劃來，每次打盹既不錯過也不睡過頭，挺住，你就成功破解了你的大腦。
? You must have something to fill up all your newfound time with, else you will get bored and find that falling asleep may be the easiest thing to do. Find a big project and work on it throughout the adjustment phase. 你必須為你多出來的時間找點事干，否則你會感到無聊，並發現重新睡一覺是最容易做的事。在調整階段，最好能找到一個大項目來填滿時間。
? Enjoy your newfound freedom. Don』t worry about negative effects as people have done each cycle before, and after being examined by doctors after years, and been found perfectly healthy. In fact, people only stop these cycles because they find it is difficult to run on a sleeping cycle which contradicts the entire rest of the world. Who knows, one day we may all be Uberman sleepers! 享受多出來的自由。別擔心副作用，上述模式每種都有人試過，多年後的體檢結果顯示這些人都很健康。實際上，有人放棄多相睡眠模式的主要原因是因為他們發現，自己的多相睡眠節奏與整個世界格格不入。誰知道呢，可能有一天所有人都會成為Uberman睡眠者。
EDIT: After getting many comments about the references, I would like to clarify certain things. I myself, haven"t tried this personally. Many people stop trying this after few weeks/days since this way too difficult to start (Including myself). Currently research is going on this topic. I have recently found out my quora friend who had successfully adopted this method. Let me share his experience. You can also go through his comments. 補充：看到評論後，我得做出一些澄清。我自己，沒試過多相睡眠。很多人嘗試了幾周或幾天之後發現很難就放棄了（包括我自己）。關於這個課題前沿研究正在進行。我最近發現我的Quora好友中就有人成功的適應了多相睡眠。在此分享一下他的經驗，你也可以查閱一下他的評論。
Jelle Saint-Germain I have successfully adopted the Everyman 2-nap schedule a few years ago. I had my core sleep from 3a.m. till 7.30a.m. and a 20-min power nap at noon and at 8p.m. It took me about two weeks to adapt, and it was really hard to hold on. One of my friends joined me in the beginning but gave up after 5 days or so. 幾年前我成功適應了打兩個盹的Everyman睡眠模式，將3點-7點作為我的核心睡眠時間，在中午和20點各打一個20分鐘的盹。我用了兩個星期來適應，真的很難堅持。有個哥們開始和我一起，不過五天之後就放棄了。
However, once I had adapted the schedule, things got awesome really quickly. I was still a student back then, and exams were getting close (which is the reason I tried this sleeping method in the first place), and I could succesfully study for 10 hours a day and still have more than 8 hours of spare time for myself! 儘管如此，一旦生物鐘適應了，世界從此大不同。那時候我還是個學生狗，考試一個接一個（這也是我最初嘗試多相睡眠的原因），有了多相睡眠，我每天能學10個小時，還有8個多小時用來花天酒地。
Besides that, the lucid dreaming was just plainly awesome. Of all things, I believe this is the thing I miss the most nowadays. 除了上面這些，清明夢也老特么多了。說一千道一萬，這才是我最懷念那段時間的原因。
I"ve maintained this sleeping schedule for several months, feeling a lot better than usually - both physically and mentally. People got used to me having to take a nap surprisingly well, and I didn"t have much trouble sticking to the schedule. A few times, mostly while going out, I missed a nap or I slept for too long. You then feel basically the same as if you were to skip the night with a normal sleeping pattern. But once you"ve adopted the schedule and this happens, you can just return to your schedule and one or two regular naps later, you"re OK again. 多相睡眠我維持了幾個月，不論是身體還是精神都感覺好極了。朋友們習慣了我到點必須打個盹，使我堅持計劃沒有太多困難。有幾次我錯過了打盹或者睡過頭了，那種感覺，就和你麻將打一宿的感覺一樣。不過只要你適應過多相睡眠，你只需要通過一兩個盹就能重回軌道。
Ultimately, I had to stop doing this because I had a holiday job with very irregular hours, not allowing me to keep to the schedule. It"s been 4 or 5 years since I"ve done this, and I still regret to this day that I had to stop doing it. It"s also impossible to pick it up again, as I am now graduated and have to go to work to earn a living, not enabling me to stick to a tight sleeping schedule. It often still makes me sad that I need more than 8 hours of sleep per night not to be tired all day, while I know I can improve my mental and physical condition by sleeping only 5.2 hours a day. 最終，因為找了一份時間不規律的假期工作，我不得不放棄了計劃。四五年過去了，我一想到這個就後悔，也不可能重新啟動了，我已經畢業了，必須得賺錢為生，沒法再維持一個固定的睡眠計劃。現在我每晚得睡滿8小時第二天才能不疲倦，要是不知道我能每晚只睡5.2小時也就罷了，曾經滄海難為水，現在是越想越難受。
But heck, if there"s anyone out there who wants to try this and has the possibility of doing so, I can only advise to try it and see for yourself that this is an extremely awesome brain hack! 對那些既有條件又想嘗試的人，我建議，放手去干吧，這絕逼是一個破解大腦的好辦法。
I have indeed noticed the comments being extremely negative towards this article, that"s why I wanted to share my experience. 我的確注意到對這篇文章有些極端負面的評論，這也是我要分享經驗的原因。
And to be honest, you can"t blame them either. There is little to no scientific evidence concerning this subject, and it all sounds far too good to be true. 坦白講，你也不能責怪他們，現在的確沒有科學研究證明這一理論，而且聽起來實在太假。
That is also why I"m very happy to have tried it, because it"s the only time ever in my entire life that something "too good to be true" actually turned out to be completely true. 這也是我為自己實踐過而感到高興的原因。我一輩子就遇到過這麼一件事，聽起來像天上掉餡餅，結果真的有餡餅。
I didn"t really experience any negative side effects. My social life kept going (I might even say it improved a little, as I could go out every day till 3 a.m. without getting tired). Some people thought it was a funny idea, some people thought it was crazy, some people were actually very interested in the "science" behind it. But eventually, after a few weeks, everyone who knew me could see it was working very well, and I encountered no further disbelief. Only respect and support. Also, since every nap felt like an entire night"s sleep, I have never, ever, felt so alive in my entire life as I did while practicing polyphasic sleep. You can really feel the difference. Your brain processes more information, you learn faster, you are more active, and so on and so forth. 我真的沒有感覺到任何副作用。我的社交也沒受到影響（甚至可以說還多少改善一點，因為我可以一直折騰到凌晨3點都不累）。有人認為多相睡眠是一個有趣的想法，有人認為很瘋狂，有人關注背後的科學原理。可是實際上，幾周之後我身邊的每個人都能看出來這辦法好使，他們都不再懷疑，只剩崇拜和支持。因為每次打盹都像整晚睡眠一樣，我一生中從未感覺到活的如此真實。你真的能感受到不同。你的大腦可以處理更多信息，你學的更快，你更加活躍，等等。
I do wish more scientific research was done on this topic, as I would like to know all the details about what exactly is going on. But taking myself as emperical evidence, having done polyphasic sleep for months without any side effects, I can only assume it is perfectly safe. During my polyphasic sleep period, I also met various other people doing the same, and they all had similar awesome outcomes. 我希望更多的科學研究能關注到這一課題，我想知道所有的細節，究竟發生了什麼。拿我自己幾個月的多相睡眠沒有副作用作證據，我可以確定，它非常的安全。在我實踐期間我遇到了各種不同的人也在這麼做，所有人都有相似的巨大收益。
Right now, I"m at work, and we are having our noon break. I feel kinda tired. Four more working hours to go, and then I can return home, only to remain "kinda tired" while preparing my evening meal, and eventually go to bed, only to be "kinda tired" all day again tomorrow. Damn, I miss polyphasic sleep.. " 現在我工作了，一到中午我感覺累聽，一想到還有4個小時我才能回家我就更累聽，回家還特么得做飯，全完事才能睡覺。第二天起來，感覺和沒睡一樣。媽蛋，我錯過了多相睡眠。
Thanks for patience! 感謝您的耐心!
Source: Hack Your Brain: Polyphasic Sleep Upvote ? 67+ Comments ? Updated Sun
幾乎所有研究都顯示運動對於睡眠是有益的，1997年美國Nalin A. Singh等人發表了一項研究（A Randomized Controlled Trial of the Effect of Exercise on Sleep），他們讓60至84歲的老人一周鍛煉3天，連續十周，鍛煉的內容包括胸推、過肩下拉、腿舉還有其他一些肌肉運動（是的，你沒看錯，讓一群平均年齡71歲的老人做這種運動！一連10周！他們倫理是怎麼過的……）
其實答案也並非如此，根據Vuori等人所做的《運動對睡眠影響的流行病學研究》（Epidemiology of exercise effects on sleep），發現在傍晚時，進行輕量的或適度的運動，對於睡眠有非常正面的影響。
所以也不一定非要在健身房裡揮汗如雨，其實飯後下樓走一走也能有效的改善睡眠。
二、環境和睡眠的關係
其實很多時候我們睡不著是因為外面的環境讓我們難以入眠，日本的Kazue Okamoto-Mizuno等人對於睡眠環境的研究非常有意思。在Effects of thermal environment on sleep and circadian rhythm這篇文章中，對於睡眠環境和睡眠質量進行了研究。當環境溫度高於或低於29℃時，將會讓人睡得更淺，也影響了深度睡眠的質量。
我越來越覺得其實8小時睡眠是個myth. 這有篇文章用不少歷史觀點來證明其實曾經有過很多選擇，我覺得很有道理： BBC News - The myth of the eight-hour sleep 比如文中有歷史上例子把8小時拆成4＋4來睡，事實上證明的就是，4個小時就是一個有效的睡眠時間單位。就我們現在大多數人的生活而言，每晚如果能睡上一個質量很高的4小時，睡眠的任務就完成了，剩下的那2－4個小時其實都是質量不太高的淺層睡眠。
