دانلود کتاب Why we nap

As of January 2007, this is the only book that provides a comprehensive coverage of polyphasic sleep. It is a collection of seminal academic papers on the subject. Its academic nature means that certain parts, including technical details of experiments, may be hard to follow completely, although the conclusions presented at the end of every chapter are always readable and useful.

Persons planning to read this book will benefit from having a basic prior knowledge of sleep related terminology, such as circadian rhythms, ultradian rhythms, and stages of sleep including stages 1, 2, 4, REM, and also SWS (slow wave sleep).

The following are just a few of the several important points presented in this book for wannabe polyphasic sleepers:
1. Use a six times per day (once every four hours) sleep schedule, as this works best. The total time in bed can vary from 1.5 hours per day to 6 hours per day, depending upon one’s needs.
2. Transition, rather than jump into the schedule, over a three week period.
3. Learn how to fall asleep quickly at the designated sleep times, using any and all available means such as temperature increase, relaxation techniques, hypnotic suggestion, biofeedback, etc. Because it is largely the sleep stages of REM and SWS that have a recuperative effect, it is important to reach those stages without delay. Another technique is to fall asleep when a “sleep gate” opens, nearest to the previously designated time. The opening of a sleep gate, i.e. a sudden and temporary rise in sleepiness, which may happen several times a day, may be a shortcut into deep sleep.
4. Upon awakening from naps, battle sleep inertia (sleepiness) using all available means including temperature reduction, etc.
5. Be disciplined and motivated.

Alternatively, if strict polyphasic sleep is not for you, this book presents the idea of core sleep. If you sleep four hours a night at a fixed time (core sleep), and nap twice daily for an hour each time – even if these naps are at irregular times, you will meet your sleep needs.

Of course, the book presents a lot more information, and it is certainly not the only resource on polyphasic sleep. In addition to other academic papers published after the book, there are several others sources, also including blogs and forums, listed on the Wikipedia article on polyphasic sleep.

It should be possible to borrow this book from a large library system, such as that of a large university.