達(dá)·芬奇睡眠法

1、達(dá)芬奇睡眠法達(dá)芬奇睡眠法(Da Vinci sleep)，又稱(chēng)多階段睡眠(Polyphasic_sleep)、Uberman睡眠或多相睡 眠，是一種將人類(lèi)習(xí)慣的單次睡眠過(guò)程分散成多個(gè)睡眠周期進(jìn)行，以達(dá)成減少睡眠時(shí)間的睡 眠方式。達(dá)芬奇睡眠法畫(huà)壇泰斗達(dá)芬奇是一位刻苦勤勉、惜時(shí)如金的人，他創(chuàng)造的定時(shí)短期睡眠延時(shí)工作法甚為 人們所稱(chēng)道。這一方法是通過(guò)對(duì)睡與不睡的硬性規(guī)律性調(diào)節(jié)來(lái)提高時(shí)間利用率，即每工作4 小時(shí)睡15分鐘。這樣，一晝夜花在睡眠上的時(shí)間累計(jì)只有不足1.5(24/4.25*1/4 = 1.41) 小時(shí)，從而爭(zhēng)取到更多的時(shí)間工作。前幾年，意大利著名生理學(xué)家克拉胡迪奧斯塔皮參照 達(dá)芬奇的方法，

2、對(duì)一位航海運(yùn)動(dòng)員進(jìn)行了長(zhǎng)達(dá)兩個(gè)月的類(lèi)似睡眠試驗(yàn)。經(jīng)測(cè)試，受試者的 邏輯思維和記憶運(yùn)算等能力均完好無(wú)損。這說(shuō)明達(dá)芬奇睡眠法不僅能滿(mǎn)足機(jī)體代償功能的 需要，而且還預(yù)示著利用人體生理潛力的廣闊發(fā)展前景。然而，有趣的是，在20年前，一 位畫(huà)家就這一方法進(jìn)行了親身試驗(yàn)，證實(shí)了它的有效性?？墒遣坏桨肽陼r(shí)間，他又回到正常 的8小時(shí)睡眠上來(lái)。談及各種原因，畫(huà)家不無(wú)幽默地承認(rèn)自己并非天才，更不知道這些多出 來(lái)的時(shí)間該如何打發(fā)。達(dá)芬奇睡眠法也被稱(chēng)為多相睡眠、Uberman睡眠或多階段睡眠，是一種將人類(lèi)習(xí)慣的單睡 眠過(guò)程分散成多個(gè)睡眠周期進(jìn)行，以達(dá)成減少睡眠時(shí)間的睡眠方式。多相睡眠的合理性首先，自然界中幾乎所有動(dòng)物

3、的行為都是多相復(fù)雜性的。而且多相睡眠是人類(lèi)嬰兒時(shí)期占 主導(dǎo)地位的睡眠方式，只有在稍年長(zhǎng)后，兒童才逐漸被斷絕了午睡的概念。此夕卜，當(dāng)人們 與外界環(huán)境隔絕聯(lián)系后一一保證無(wú)法從自然因素(如陽(yáng)光)，或人為暗示(如鐘表、電視節(jié) 目)來(lái)判斷實(shí)際時(shí)間一一將傾向于表現(xiàn)出更多的短暫睡眠行 為，而非保持只夜晚”才發(fā)生 的單相睡眠。最后一點(diǎn)，小睡打盹一一即短時(shí)間的睡眠一一比起長(zhǎng)時(shí)間的睡眠來(lái)說(shuō)，在提神 醒腦方面更為有效。但是很遺憾，我們似乎都已忘了”這種符合生理自然天性的睡眠方式， 維持著一成不變的9點(diǎn)睡5點(diǎn)起的作息習(xí)慣。可行性市民體驗(yàn)“我每天晚上11點(diǎn)睡，第二天早上7點(diǎn)起床，一天8個(gè)小時(shí)都還不夠睡，如果按照每4小

4、時(shí)休息15分鐘，身體肯定垮掉?！笔忻駥O小姐認(rèn)為，正常人每天要睡八九個(gè)小時(shí)才夠，這種 方法有點(diǎn)不靠譜。而六合某中學(xué)高二的王同學(xué)則告訴記者，他的一個(gè)同學(xué)每天只睡5個(gè)小時(shí)，其他時(shí)間都用來(lái) 看書(shū)，如果這種睡眠方法真有用，倒是值得大家一試。畢竟，還有一年就要高考了，時(shí)間越 來(lái)越不夠用，如果能用這種睡眠方法多爭(zhēng)取一點(diǎn)時(shí)間復(fù)習(xí)，當(dāng)然再好不過(guò)了?！案杏X(jué)有點(diǎn)夸張，照這樣，我每工作4個(gè)小時(shí)就要休息15分鐘，相當(dāng)于把時(shí)間等分，暫且 不說(shuō)科學(xué)不科學(xué)，就這短短的15分鐘，能不能睡著還是一回事?！庇浾唠S機(jī)采訪(fǎng)了十來(lái)位市 民發(fā)現(xiàn)，8位市民認(rèn)為，操作性不強(qiáng)，無(wú)法接受。專(zhuān)家分析心理學(xué)家伍茲奈克認(rèn)為多相睡眠的方法沒(méi)有什么科學(xué)依據(jù)

5、，因?yàn)槲覀兊拇竽X根本無(wú)法適應(yīng) “多次打盹”的睡眠模式。腦電波和其他生理指標(biāo)的研究顯示，我們的生物節(jié)律是雙相而不 是多相的，這決定了我們的身體總是傾向于一個(gè)整塊的睡眠時(shí)間。而試圖利用多次短暫的打 盹來(lái)減少睡眠總量的做法，會(huì)讓睡眠不同階段的時(shí)間都縮減，擾亂生物節(jié)律，最終可能會(huì)造 成類(lèi)似睡眠剝奪和睡眠節(jié)律紊亂癥的負(fù)面效果，例如身體和心理的機(jī)能減退，焦慮和緊張感 增強(qiáng)，免疫功能降低。伍茲奈克通過(guò)觀(guān)察參與多相睡眠的人的博客發(fā)現(xiàn)，大部分人都必須通 過(guò)一些“維持性活動(dòng)”，例如大量飲用咖啡等方式來(lái)保持清醒，并且這種多相睡眠對(duì)人的學(xué) 習(xí)能力和創(chuàng)造力也并沒(méi)有顯示出任何提高和促進(jìn)。軍方分析多相睡眠的方式引起了軍方的

6、高度重視，因?yàn)閼?zhàn)時(shí)突發(fā)狀況多，如果能運(yùn)用多相睡眠來(lái)保持 充沛的精力將是個(gè)不錯(cuò)的解決方法。根據(jù)美國(guó)軍方關(guān)于克服疲勞的研究報(bào)告，要采取多相睡 眠，每個(gè)人每次打盹的時(shí)間應(yīng)當(dāng)保持在至少45分鐘，多于2小時(shí)則更好?？偟膩?lái)說(shuō)，如果 單次打盹的時(shí)間較短，則打盹的頻率應(yīng)當(dāng)增加，總體要保證每天8個(gè)小時(shí)的睡眠時(shí)間。美國(guó)國(guó)家航空和航天管理局也同樣對(duì)打盹進(jìn)行了研究，因?yàn)楹教靻T也常常由于緊張而無(wú)法保 證8小時(shí)的充足睡眠。賓夕法尼亞醫(yī)學(xué)院的教授進(jìn)行了這項(xiàng)對(duì)睡眠時(shí)程的研究，控制“錨睡 眠”也就是基礎(chǔ)睡眠時(shí)間在4-8小時(shí)，而打盹的時(shí)間在0-2.5小時(shí)不等。他發(fā)現(xiàn)，長(zhǎng)時(shí)間的 打盹更有利于認(rèn)知功能的發(fā)揮。被試的基本的警覺(jué)性和工作

7、記憶任務(wù)上的表現(xiàn)都因?yàn)榇蝽锒?有所提高。不過(guò)，白天的打盹對(duì)工作有益，但晚上如果打盹而不是正常的睡眠則會(huì)引起睡眠 后遲鈍這樣一種睡眼惺忪的狀態(tài)。這些研究都顯示，為了應(yīng)對(duì)一些特殊情況，合理安排多相睡眠的時(shí)間和方式或許可行，但無(wú) 論如何也不可能讓總睡眠時(shí)間縮短到僅僅2個(gè)小時(shí)。不良影響根據(jù)參與者的經(jīng)驗(yàn)，人們需要花大概一個(gè)星期去適應(yīng)這種睡眠法。一個(gè)正常的睡 眠周期是90分鐘，在一個(gè)周期中，REM睡眠（眼動(dòng)睡眠）發(fā)生在晚期REM睡眠 是所有睡眠階段中最重要的，在REM睡眠當(dāng)中，人們會(huì)做夢(mèng)，當(dāng)一個(gè)人被剝奪 REM睡眠時(shí)，人體會(huì)產(chǎn)生很多負(fù)面的結(jié)果。達(dá)芬奇睡眠法要求人的身體學(xué)會(huì)在一睡著就進(jìn)入REM睡眠，而不是讓

8、它發(fā)生在周 期的后面。所以在第一個(gè)星期，會(huì)感到睡眠不足，因?yàn)樯眢w正在學(xué)習(xí)適應(yīng)短睡眠 周期，但是在適應(yīng)期過(guò)后，實(shí)驗(yàn)者會(huì)感到很正常，甚至比原來(lái)還要更好。建議對(duì)于達(dá)芬奇睡眠法的效果，取決于個(gè)人。人們的大腦結(jié)構(gòu)及運(yùn)轉(zhuǎn)模式有所不同，達(dá)芬奇睡眠只對(duì)少數(shù)人有效，達(dá)芬奇其本身就是人類(lèi) 史上絕無(wú)僅有的曠世奇才，那么神經(jīng)系統(tǒng)調(diào)節(jié)有別常人，這也正是嘗試該方法大都失敗的原 因。如果盲目嘗試，達(dá)芬奇睡眠會(huì)破壞人體的晝夜規(guī)律，導(dǎo)致身心疲倦、焦慮緊張、免疫力下降 等不良反應(yīng)。天才達(dá)芬奇創(chuàng)造的這種睡眠法，一天分時(shí)睡眠共90分鐘就能精神抖擻，這樣睡覺(jué)可行嗎？ 會(huì)不會(huì)傷害身心？武漢市精神衛(wèi)生中心副主任醫(yī)師張昌勇說(shuō)，對(duì)于青少年來(lái)說(shuō)

9、一天一個(gè)半 小時(shí)的睡眠肯定是遠(yuǎn)遠(yuǎn)不夠的，如果睡眠不足，腦細(xì)胞就會(huì)處于混亂狀態(tài)，智力得不到恢復(fù)， 注意力難以集中，進(jìn)而影響思維和記憶力，反而降低學(xué)習(xí)效率。而且睡眠還有一個(gè)過(guò)程， 并非想睡就睡，想醒就醒，15分鐘也很難進(jìn)入深睡眠狀態(tài)，睡眠質(zhì)量無(wú)從保證。因此，學(xué) 生每天 應(yīng)保持6-8小時(shí)的睡眠時(shí)間。該中心少兒病區(qū)王繼中主任說(shuō)，這種方法肯定不適合 大多數(shù)人，若達(dá)芬奇真能堅(jiān)持如此睡眠，只能說(shuō)是個(gè)奇跡。打盹，只能是睡眠的補(bǔ)充在有些情況下，人們或許無(wú)法保證一次完整的8小時(shí)睡眠。這時(shí)，有規(guī)律的短暫打盹或許可 以彌補(bǔ)人們?nèi)笔У乃摺Ｑ芯克叩男睦韺W(xué)家克勞迪奧斯坦皮博士曾進(jìn)行了一項(xiàng)49天的 實(shí)驗(yàn)，讓一名年輕人每隔

10、3小時(shí)打盹30分鐘，每天睡眠時(shí)間加起來(lái)差不多是3個(gè)小時(shí)。他 發(fā)現(xiàn)大腦在這種多相睡眠中也同樣經(jīng)歷普通睡眠擁有的慢波睡眠和快速眼動(dòng)睡眠，只不過(guò) 每個(gè)睡眠階段的時(shí)間都被縮短。此外，斯坦皮還在工作和壓力期刊上發(fā)表了一項(xiàng)田野 研 究，表明在連續(xù)工作、無(wú)法實(shí)現(xiàn)正常完整睡眠的狀態(tài)下，周期性的打盹能讓人們彌補(bǔ)由于睡 眠剝奪帶來(lái)的認(rèn)知功能下降。不過(guò)，在他的實(shí)驗(yàn)中，無(wú)論怎樣的多相睡眠策略也都無(wú)法讓 人們達(dá)到和正常睡眠一樣的精神狀態(tài)和認(rèn)知表現(xiàn)3。因此，他總結(jié)稱(chēng)，當(dāng)睡眠剝奪不可避免時(shí)，系統(tǒng)的短時(shí)間打盹可以在一定程度上保證人們的 最佳狀態(tài)。但他并不提倡將多相睡眠當(dāng)做一種生活方式，因?yàn)槿绻胍ㄟ^(guò)多相睡眠來(lái)增 加工作時(shí)間

11、，睡眠的質(zhì)量和數(shù)量必然會(huì)受到嚴(yán)重影響，長(zhǎng)期下去只會(huì)產(chǎn)生類(lèi)似睡眠剝奪的癥 狀，也根本無(wú)法提高創(chuàng)造力。Up to Finch sleep methodDa Vinci Sleep Act (Da Vinci sleep), also known as multi-stage sleep (Polyphasic_sleep), Uberman sleep or polyphasic sleep is a single human habits during sleep dispersed into multiple sleep cycle, in order to reach a reduction

12、 in sleep sleep time.Up to Finch sleep methodPainting, dean of Finch is a diligent, hard to treat time as gold, he created the timing of short-term sleep delay work very people praiseworthy. This method is a time to improve utilization of sleep and sleep rigid regularity adjust each work four hours

13、sleep for 15 minutes. In such a time, a day and a night spent sleeping on the accumulated less than 1.5 (24/4.25 * 1/4 = 1.41) hours, so as to strive for more time to work. A few years ago, the famous Italian physiologist carat reference to Hu Dior Sita Pi, the da Vinci method similar sleep test two

14、 months on a sailing athletes. The test, subjects of logical thinking ability and memory operations are intact. This said the Mingda Finch sleep method can not only meet the needs of the bodys compensatory function, but also indicates that broad prospects for the development of physiological potenti

15、al. Interestingly, ,however, is a painter 20 years ago, on this personal test, and confirmed its effectiveness. But less than six months, he went back to normal eight-hour sleep up. Talked about a variety of reasons, the painter, not without humor to admit that he is not a genius, but do not know ho

16、w to spend extra time.Da Vinci sleep method is called polyphasic sleep Uberman sleep or multi-stage sleep, a single human habits during sleep dispersed into multiple sleep cycle, in order to achieve reduction in sleep time sleep patterns.Reasonable polyphasic sleepFirst, almost all of the animals be

17、havior in the nature are multiphase complexity. Polyphasic sleep is the human infancy dominant sleep the way, only a little older, the children gradually being weaned concept of the siesta. In addition, when people cut off from contact with the external environment - the guarantee can not from natur

18、al factors, such as sunlight or human cues (such as watches, HYPERLINK , television programs) to determine the actual time -will tend to exhibit more short sleep behavior, rather than keep only the night before single-phase sleep. Lastly, nap nap - that short sleep - compared to the long sleep, refr

19、eshing more effective. But unfortunately, we seem to have to forget This is consistent with the the physiological natural instinct sleep, maintaining rigid habits of sleep from 5:00 9:00.Feasibility1. Citizens experienceI sleep at 23:00 every day, the next day get up at 7:00 in the morning, eight ho

20、urs a day are not enough sleep, according to 15-minute break every four hours, the body certainly collapse. Miss Sun think for the people, normal daily To sleep eighty-nine hours is enough, this approach is a bit tricky.Wang Liuhe a high school sophomore students told reporters that one of his stude

21、nts slept only five hours, and at other times are used to reading, if this method is really useful sleep, was worth a try. After all, a year is necessary to test a more and more time is not enough, if they can use sleep to fight a little more time to review, HYPERLINK , of course, could not be bette

22、r I feel a bit of an exaggeration, as such, I work four hours to rest for 15 minutes, equivalent to the time decile Leaving aside the scientific unscientific can not fall asleep, this just 15 minutes, or the same thing . reporter interviewed a dozen people found that eight of the public believes tha

23、t interoperability is not strong, can not accept.2 expert analysisPsychologist Wozniak think polyphasic sleep no scientific basis, because our brains simply can not adapt to the multiple nap sleep mode. Brain waves and other physiological indicators show that our biological rhythm is biphasic, rathe

24、r than multi-phase, which determines our body is always in favor of a single piece of the sleep time. The practice of trying to take advantage of the many short nap to reduce sleep total time make different stages of sleep are reduced, disrupt biological rhythms, may eventually cause negative effect

25、s similar to sleep deprivation and sleep rhythm disorders, such as physical and psychological hypofunction, enhance the sense of anxiety and tension, reduced immune function. Wozniak found most people have some maintenance activities, for example, ,drink a lot of coffee and other ways to stay awake,

26、 and this polyphasic sleep on the persons ability to learn through observation of the people involved in polyphasic sleep blog and creativity did not show any improve and promote.3. Military analysisThe multiphase sleep caused by military attaches great importance because of the the wartime sudden w

27、ould be a good solution, if they can polyphasic sleep to keep plenty of energy. According to a U.S. military report on overcoming fatigue, to take polyphasic sleep, The everyone each nap time should be kept for at least 45 minutes, more than two hours is better. In general, if a single nap time is s

28、horter nap frequency should increase overall sleep time of eight hours a day to ensure that.United States National Aeronautics and Space Administration also nap study because astronauts often due to nervousness and can not be guaranteed enough sleep for 8 hours. Professor at the University of Pennsy

29、lvania School of Medicine, the study of sleep duration and control anchor sleep is the basis of sleep time 4-8 hours, nap time ranging from 0-2.5 hours. He found that the cognitive function of the play is more conducive to a long nap. Were alertness and working memory task performance the nap and im

30、proved. However, daytime nap on useful work, but if the evening nap instead of the normal sleep would cause such a bleary-eyed after sleep slow.These studies have shown that, in response to some special circumstances, reasonable arrangements for the time and manner of polyphasic sleep may be feasibl

31、e, but in any case impossible to make the total sleep time reduced to a mere two hours.Adverse effectsBased on the experience of the participants, it takes about a week to adapt to this sleep method. A normal sleep cycle is 90 minutes, in one cycle, REM sleep occurs at the late (eye movement sleep).

32、 REM sleep is the most important of all the stages of sleep, REM sleep, which people will dream, when a person is deprived of REM sleep, the body will produce a lot of negative results. Institute of Da Vinci sleep Act requires body fell asleep into REM sleep, and not let it happen later in the cycle

33、. So in the first week, you will feel a lack of sleep, because the body is learning to adapt to short sleep cycle, but after the adaptation period, the experimenter will feel normal, even even better than the original.ProposalFor the effect of the Da Vinci sleep method, depending on the individual.D

34、ifferent brain structure and mode of operation, the Da Vinci sleep only a small number of people effectively Da Vinci itself is unique in the history of mankinds Masterpieces Wizards nervous system regulation of other ordinary people, which is to try the method mostly The reason for the failure.If y

35、ou blindly try Da Vinci sleep disrupt the bodys circadian rhythm, resulting in physical and mental fatigue, anxiety and tension, decreased immunity and other adverse reactions.Genius Leonardo da Vinci created this sleep a day, timeshare sleep a total of 90 minutes full of energy, so sleep feasible?

36、Will not harm the body and mind? MD, deputy director of the Wuhan Mental Health Center, said Zhang Changyong, one and a half hours a day of sleep for young people certainly is not enough, if the lack of sleep, the brain cells will be in disarray, intelligence is not restored, difficulty concentratin

37、g thereby affecting thinking and memory, but reduces the learning efficiency. And sleep there is a process, not a sleepy, sleep, wake up wake up 15 minutes, it is difficult to enter a state of deep sleep, sleep quality is by no means guaranteed. Therefore, students should be maintained every day 6-8

38、 hours of sleep. Ji-in, the childrens ward of the center director, said that this approach is certainly not suitable for most people, so sleep if Da Vinci really insist, can only say that is a miracle.Nap, but sleep supplementIn some cases, people may not be able to guarantee a full eight hours of sleep. At this time, a regular short nap may be able