BiphasicX - Revision history

Admin: fix a paragraph

2021-01-10T19:51:37Z

fix a paragraph

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	== Origin==		== Origin==
	This schedule is named to differentiate itself from other established biphasic patterns ([[Siesta]], [[Segmented]] and [[E1]]). The suffix "-X" ~~denotes~~ variability in the daytime nap duration, which does not have to be the same every day.		This schedule is named to differentiate itself from other established biphasic patterns ([[Siesta]], [[Segmented]] and [[E1]]). The suffix "X" is meant to denote variability in the daytime nap duration, which does not have to be the same every day.

	Despite ~~its seemingly natural tendency of~~ sleep ~~behavior~~ in humans ~~(non-reducing biphasic~~, ~~with a daytime siesta), it~~ did not ~~officially record~~ any ~~forms of adaptation or any adaptation success~~ until early 2020~~, when there were a lot of successful attempts~~. ~~These adaptations were confirmed with the currently used system of adaptation success criteria, like any other polyphasic schedules. '''~~The first detailed ~~report''' as proof that this schedule works in the long term can be found~~ [https://www.reddit.com/r/polyphasic/comments/eo8ml2/official_the_perpetual_polyphasic_schedule_final/ ~~here~~] (45 days). A ~~follow-up (~20 days after the first report) can be found~~ [https://www.reddit.com/r/polyphasic/comments/ex008l/the_beauty_of_biphasic_sleeping_after_7_months/ ~~here~~].		Despite biphasic sleep patterns being common in humans, the schedule did not have any documented adaptations until early 2020. The first detailed [https://www.reddit.com/r/polyphasic/comments/eo8ml2/official_the_perpetual_polyphasic_schedule_final/ report] was written by a user after 45 days on the schedule. A [https://www.reddit.com/r/polyphasic/comments/ex008l/the_beauty_of_biphasic_sleeping_after_7_months/ follow-up] was additionally submitted about 20 days after the first report. Afterwards, the schedule has seen numerous attempts, with many of which being successful.

	==Mechanism==		==Mechanism==

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2021-01-10T19:46:40Z

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	{{TNT\|BiphasicX}}		{{TNT\|BiphasicX}}
	A flexible [[biphasic]] schedule,<ref name="gn" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.		'''BiphasicX''' is a [[non-reducing]] [[flexing\|flexible]] [[biphasic]] schedule,<ref name="gn" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.

	== Origin==		== Origin==
	This schedule is named to differentiate itself from other established biphasic patterns ([[Siesta]], [[Segmented]] and [[E1]]). The suffix "-X" denotes variability in the daytime nap duration, which does not have to be ~~a fixed duration~~ every day.		This schedule is named to differentiate itself from other established biphasic patterns ([[Siesta]], [[Segmented]] and [[E1]]). The suffix "-X" denotes variability in the daytime nap duration, which does not have to be the same every day.

			Despite its seemingly natural tendency of sleep behavior in humans (non-reducing biphasic, with a daytime siesta), it did not officially record any forms of adaptation or any adaptation success until early 2020, when there were a lot of successful attempts. These adaptations were confirmed with the currently used system of adaptation success criteria, like any other polyphasic schedules. '''The first detailed report''' as proof that this schedule works in the long term can be found [https://www.reddit.com/r/polyphasic/comments/eo8ml2/official_the_perpetual_polyphasic_schedule_final/ here] (45 days). A follow-up (~20 days after the first report) can be found [https://www.reddit.com/r/polyphasic/comments/ex008l/the_beauty_of_biphasic_sleeping_after_7_months/ here].

	==Mechanism==		==Mechanism==
	This flexible biphasic schedule contains ~~'''~~2 sleeps per day~~''' (for the vast majority of days)~~ without reducing ~~the total time spent in bed~~. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour ~~siesta~~ during the day~~. It has a lot of variations and flexibility in scheduling and has actually been done in the past~~ in a ~~way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (~~resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their [[wikipedia:Slow-wave_sleep\|SWS]] and [[wikipedia:Rapid_eye_movement_sleep\|REM]] need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.		This flexible biphasic schedule contains 2 sleeps per day, without reducing asleep. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2-hour core sleep during the day, in a manner resembling Siesta.

	~~'''One reason why people come to polyphasic sleeping and attempt other~~ sleep~~-reducing schedules is to gain more wake time each~~ day~~,''' not knowing that '''non-reducing polyphasic schedules~~ are ~~also viable alternatives'''~~. ~~Thus~~, ~~there have been few official attempts for this schedule~~ that ~~have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to~~ the ~~unappealing aspect of not being able to reduce a lot of hours spent sleeping~~. ~~However~~, ~~it has the potential to naturally reduce a tiny amount~~ of ~~total sleep each day with entrained biphasic sleeping and dark period; this hypothesis still requires~~ a ~~big enough sample size to confirm if some sleep reduction is possible~~.		Many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most of their vital sleep needs, complemented with a nap or short core during the day depending on how sleepy they are. Night sleep is the primary focus of the schedule, while the daytime sleep that fits the circadian energy dip in the early afternoon. Alternatively, others may have tendencies toward Segmented-like sleep, which two cores of similar lengths at night separated by a wake gap in between.

	~~===Scheduling principles===~~		Short naps on the schedule contain mainly light sleep, whereas longer sleep blocks also contain SWS and REM sleep. Any type of sleep would aid in memory and learning with the alertness boost they provide. On this schedule, the length of the daytime sleep block need not be fixed, and can vary depending on one's level of tiredness in that particular day. Despite the flexibility, sleeping late in the evening should be avoided, as it may interfere with the core sleep at night.
	~~This~~ schedule ~~applies most~~ of the ~~fundamental concepts~~ of ~~polyphasic~~ sleeping ~~while having flexibility of its own:~~

	*'''Most days contain 2 sleep blocks''', with the main core sleep at night sustaining wakefulness for a long period of time while having added benefits of a nap during the day for a quick refresh.		== Adaptation ==
	*'''Short nap lengths ~~(> 10 minutes and < ~25-30 minutes) contain only light sleep''' to sustain wakefulness into later times of the day. '''Longer sleep blocks (> 60 minutes) do contain~~ both SWS and REM'''. Although there is no REM sleep in short naps, being able to fall asleep and getting some NREM2 is still beneficial for some recovery effect and aid in memory and learning with alertness boost. On days when there is a natural wake from the ~~core earlier than usual (~1h)~~ and the ~~sleeper cannot go back to sleep~~, ~~it is then wiser to get up and start~~ the ~~day. When nap time arrives, the nap duration can then increase, <u>up to 2h</u> (resembling~~ Siesta ~~daytime core) to compensate for the earlier wake than usual in the morning. If core duration is already close to personal monophasic baseline~~, ~~then the~~ nap ~~will automatically shorten~~ (~~resembling E1 naps~~). On this schedule there is no requirement to stick to any nap durations as they can last anywhere from <u>10 m to 2 h</u> depending on day and the current level of homeostatic pressure before the daytime sleep, ~~which factors in exercising, stress levels, etc. to dictate nap duration.~~		Adaptation should start by scheduling fixed lengths for both the nighttime and the daytime sleeps, such as with one of the extended variants of Siesta or E1, or with an intermediate day nap length (40-70 minutes). However, sleep times can be slightly different on a day-to-day basis, even during adaptation.
	*Busier days allow for some sleep ~~reduction in the main core sleep and more than one nap~~ can be ~~added to the schedule to maintain alertness level (detaching from biphasic form and becoming~~ different ~~polyphasic forms such as E2, E3, etc but '''only~~ on ~~very few occasions'''). As~~ a ~~result of this, some '''following days are spent in recovery mode''' for extra sleep, done by either lengthening the nap or the core sleep (maintaining biphasic form).~~
	*'''During recovery days''' to ~~recover from lost sleep or sickness'''~~,''' it is also '''necessary to have night sleep placed after dark period has started''' some time like normal days to not mess up dark period and night sleep timing. If dark period for example is set at 10 PM, place the night sleep at no earlier than 11 PM '''for all days''' regardless of sickness.

	~~== Adaptation ==~~		Over time, by sleeping twice per day, the sleeper should become accustomed to biphasic sleeping, being able to wake up from both the core sleep and daytime nap without using any alarms even without strict timings. Total sleep time will also become consistent with only small variations from day to day.
	~~With enough~~ time ~~and certain consistency in~~ sleeping twice per day, ~~ideally~~ the sleeper ~~will~~ become accustomed to biphasic sleeping, being able to wake up from both the core sleep and daytime nap ~~'''~~without using any alarms~~'''~~ even ~~with different sleep times each day,~~ without ~~messing up night sleep or affecting quality of the daytime nap~~. Total sleep time will also become consistent with only small variations from day to day. '''NOTE:''' Biphasic-X is '''not''' to be confused with Random Biphasic where a sleeper would sleep twice every day whenever they want, without any regards for circadian rhythm. This is ill-advised and should not be attempted.

	==Difficulty==		==Difficulty==
	~~Despite its seemingly natural tendency of sleep behavior in humans (non-~~reducing ~~biphasic~~, ~~with a daytime siesta), it did~~ not ~~officially record any forms~~ of adaptation or any adaptation ~~success until early 2020~~, ~~when there were a lot of successful attempts. These adaptations were confirmed with~~ the ~~currently used system of adaptation success criteria, like any other polyphasic schedules. '''The first detailed report''' as proof~~ that this schedule works in the long term can be found [https://www.reddit.com/r/polyphasic/comments/eo8ml2/official_the_perpetual_polyphasic_schedule_final/ here] (45 days). A follow-up (~20 days after the first report) can be found [https://www.reddit.com/r/polyphasic/comments/ex008l/the_beauty_of_biphasic_sleeping_after_7_months/ here].		Unlike adaptation to reducing schedules, adaptation to BiphasicX does not involve intense sleep deprivation since repartitioning of vital sleep is not required. The adaptation to this schedule is therefore expected to be much easier than any adaptation to reducing schedules, to the extent that it should not noticeably affect cognitive performance.

	==Lifestyle Considerations==		==Lifestyle Considerations==
	The schedule fits ~~most~~ normal lifestyles that ~~welcome taking a nap during~~ daytime ~~and learning to nap to later transition into other sleep-reducing polyphasic schedules~~ with ~~familiarized napping habits~~. ~~Night sleep~~ is ~~the primary focus for health benefits and a daytime nap that fits into~~ the circadian rhythm ~~of natural energy dip~~ in the ~~afternoon or around noon~~. ~~It also favors people who cannot nap at~~ the ~~same time every day with the exception of incapability~~ to ~~reduce total~~ sleep ~~time each day~~.		The schedule fits many normal lifestyles that allow daytime naps, even with slightly inconsistent times. A consistent [[dark period]] is needed to stabilize the circadian rhythm.
	*The ideal setup would be '''having a fixed core length at night ~~and a fixed~~ time of ~~when~~ to ~~nap''' and keeping consistent~~ sleep ~~times as often as possible~~. ~~However~~, ~~sleep times can be different on a daily basis with small variation~~ if ~~necessary (from day 1) as well.~~
	*'''A consistent daily dark period~~'''~~ is ~~used~~ to ~~stabilize the circadian rhythm, starting~~ at ~~the same time every day. Currently~~, ~~there are a couple polyphasic sleepers in~~ the community who stay on this schedule for extra flexibility while getting a chance to learn to nap and recharge from a nap during the daytime; they also reported to have very few issues with the schedule. The main structure sets this schedule up with extra protection for night sleep ~~by avoiding any sleep past ~6 PM to facilitate falling asleep~~ at ~~night~~.		On busier days some sleep reduction is permissible in the main core sleep. In that case, more naps can be added to the schedule to maintain alertness. Some recovery would be necessary afterwards, as this is not sustainable and builds sleep debt.

			During recovery from lost sleep or sickness, it is still necessary to have night sleep placed some time after the start of the dark period to ensure the quality of sleep. For instance, if dark period is set to start at 22:00, place the night sleep at no earlier than 23:00 or so.

	== References ==		== References ==

Admin at 01:46, 7 January 2021

2021-01-07T01:46:59Z

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	{{TNT\|BiphasicX}}		{{TNT\|BiphasicX}}
	A flexible [[biphasic]] schedule,<ref name="~~nrpolynet~~" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.		A flexible [[biphasic]] schedule,<ref name="gn" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.

	== Origin==		== Origin==
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	== References ==		== References ==
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="~~nrpolynet~~">{{cite web \|url=https://www.~~polyphasic~~.~~net~~/~~schedules~~/~~non-reducing-~~polyphasic~~-schedules~~/ \|title=~~Non-reducing~~ Polyphasic ~~Schedules~~ \|website=~~polyphasic.net~~ \|access-date=2020-11-20}}</ref>		<ref name="gn">{{cite web\| url=https://www.reddit.com/r/polyphasic/comments/eo8ml2/official_the_perpetual_polyphasic_schedule_final/ \|title=OFFICIAL: The Perpetual Polyphasic Schedule! Final Report & A Comprehensive Guide for a Flexible Napping Lifestyle \|last=GeneralNguyen \|date=2020 \|website=Reddit\| access-date=2020-11-19}}</ref>
	}}		}}

	[[Category:Schedules]]		[[Category:Schedules]]
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}

>Yu: change link syntax

2020-12-22T06:58:12Z

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← Older revision		Revision as of 06:58, 22 December 2020
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	==Mechanism==		==Mechanism==
	This flexible biphasic schedule contains '''2 sleeps per day''' (for the vast majority of days) without reducing the total time spent in bed. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour siesta during the day. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their [~~https~~:~~//en.wikipedia.org/wiki/~~Slow-wave_sleep SWS] and [~~https~~:~~//en.wikipedia.org/wiki/~~Rapid_eye_movement_sleep REM] need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.		This flexible biphasic schedule contains '''2 sleeps per day''' (for the vast majority of days) without reducing the total time spent in bed. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour siesta during the day. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their [[wikipedia:Slow-wave_sleep\|SWS]] and [[wikipedia:Rapid_eye_movement_sleep\|REM]] need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.

	'''One reason why people come to polyphasic sleeping and attempt other sleep-reducing schedules is to gain more wake time each day,''' not knowing that '''non-reducing polyphasic schedules are also viable alternatives'''. Thus, there have been few official attempts for this schedule that have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to the unappealing aspect of not being able to reduce a lot of hours spent sleeping. However, it has the potential to naturally reduce a tiny amount of total sleep each day with entrained biphasic sleeping and dark period; this hypothesis still requires a big enough sample size to confirm if some sleep reduction is possible.		'''One reason why people come to polyphasic sleeping and attempt other sleep-reducing schedules is to gain more wake time each day,''' not knowing that '''non-reducing polyphasic schedules are also viable alternatives'''. Thus, there have been few official attempts for this schedule that have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to the unappealing aspect of not being able to reduce a lot of hours spent sleeping. However, it has the potential to naturally reduce a tiny amount of total sleep each day with entrained biphasic sleeping and dark period; this hypothesis still requires a big enough sample size to confirm if some sleep reduction is possible.

>Yu: add external wiki links

2020-12-22T06:54:40Z

add external wiki links

← Older revision		Revision as of 06:54, 22 December 2020
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	==Mechanism==		==Mechanism==
	This flexible biphasic schedule contains '''2 sleeps per day''' (for the vast majority of days) without reducing the total time spent in bed. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour siesta during the day. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their SWS and REM need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.		This flexible biphasic schedule contains '''2 sleeps per day''' (for the vast majority of days) without reducing the total time spent in bed. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour siesta during the day. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their [https://en.wikipedia.org/wiki/Slow-wave_sleep SWS] and [https://en.wikipedia.org/wiki/Rapid_eye_movement_sleep REM] need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.

	'''One reason why people come to polyphasic sleeping and attempt other sleep-reducing schedules is to gain more wake time each day,''' not knowing that '''non-reducing polyphasic schedules are also viable alternatives'''. Thus, there have been few official attempts for this schedule that have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to the unappealing aspect of not being able to reduce a lot of hours spent sleeping. However, it has the potential to naturally reduce a tiny amount of total sleep each day with entrained biphasic sleeping and dark period; this hypothesis still requires a big enough sample size to confirm if some sleep reduction is possible.		'''One reason why people come to polyphasic sleeping and attempt other sleep-reducing schedules is to gain more wake time each day,''' not knowing that '''non-reducing polyphasic schedules are also viable alternatives'''. Thus, there have been few official attempts for this schedule that have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to the unappealing aspect of not being able to reduce a lot of hours spent sleeping. However, it has the potential to naturally reduce a tiny amount of total sleep each day with entrained biphasic sleeping and dark period; this hypothesis still requires a big enough sample size to confirm if some sleep reduction is possible.

Admin at 08:16, 21 December 2020

2020-12-21T08:16:18Z

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	== References ==		== References ==
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="nrpolynet">{{cite web \|url=https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ \|title=Non-reducing Polyphasic Schedules \|access-date=2020-11-20}}</ref>		<ref name="nrpolynet">{{cite web \|url=https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ \|title=Non-reducing Polyphasic Schedules \|website=polyphasic.net \|access-date=2020-11-20}}</ref>
	}}		}}
	[[Category:Schedules]]		[[Category:Schedules]]
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}

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2020-12-21T08:07:57Z

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	{{TNT\|BiphasicX}}		{{TNT\|BiphasicX}}
	A flexible [[biphasic]] schedule,<ref~~>[https:~~/~~/www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ polyphasic.net]. Retrieved 20-11-2020.</ref~~> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.		A flexible [[biphasic]] schedule,<ref name="nrpolynet" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.

	== Origin==		== Origin==
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	== References ==		== References ==
	<~~references~~ />		{{reflist\|refs=
			<ref name="nrpolynet">{{cite web \|url=https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ \|title=Non-reducing Polyphasic Schedules \|access-date=2020-11-20}}</ref>
			}}
	[[Category:Schedules]]		[[Category:Schedules]]
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}

Admin at 07:46, 17 December 2020

2020-12-17T07:46:09Z

← Older revision		Revision as of 07:46, 17 December 2020
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	This flexible biphasic schedule contains '''2 sleeps per day''' (for the vast majority of days) without reducing the total time spent in bed. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour siesta during the day. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their SWS and REM need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.		This flexible biphasic schedule contains '''2 sleeps per day''' (for the vast majority of days) without reducing the total time spent in bed. For example, a person who needs 8 hours of sleep each day can have a 6-hour core sleep at night and 2 hour siesta during the day. It has a lot of variations and flexibility in scheduling and has actually been done in the past in a way or another. For example, the experimenters reported certain positive results – sleeping 4 hours at night and 2 hours during the day (resembling Siesta), or 2 4-hour blocks (resembling Segmented sleep) was tested and results were shown to be positive short-term. Regarding daily lifestyle, many may find themselves naturally biphasic sleepers with a main core sleep at night that covers most or all of their SWS and REM need, complemented with a nap of '''varying lengths''' during the day '''depending on how sleepy they are'''.

	'''One reason why people come to polyphasic sleeping and attempt other sleep-reducing schedules is to gain more wake time each day,''' not knowing that '''non-reducing polyphasic schedules are also viable alternatives'''. Thus, there have been few official attempts for this schedule that have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to the unappealing aspect of not being able to reduce a lot of hours spent sleeping. However, it has the potential to naturally reduce a tiny amount of total sleep each day with entrained biphasic sleeping and dark period; this ~~theory~~ still requires a big enough sample size to confirm if some sleep reduction is possible.		'''One reason why people come to polyphasic sleeping and attempt other sleep-reducing schedules is to gain more wake time each day,''' not knowing that '''non-reducing polyphasic schedules are also viable alternatives'''. Thus, there have been few official attempts for this schedule that have been fully logged and reported up to date (all of which are at least somewhat positive experiences), due to the unappealing aspect of not being able to reduce a lot of hours spent sleeping. However, it has the potential to naturally reduce a tiny amount of total sleep each day with entrained biphasic sleeping and dark period; this hypothesis still requires a big enough sample size to confirm if some sleep reduction is possible.

	===Scheduling principles===		===Scheduling principles===

Admin: returned the template back

2020-12-16T01:50:59Z

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	{{~~{{TNTN~~\|nc}}~~\|https://napchart.com/aeg04}}~~		{{TNT\|BiphasicX}}

	A flexible [[biphasic]] schedule,<ref>[https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ polyphasic.net]. Retrieved 20-11-2020.</ref> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.		A flexible [[biphasic]] schedule,<ref>[https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ polyphasic.net]. Retrieved 20-11-2020.</ref> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.

Admin: replaced the template with nc, moved references above the template

2020-12-16T01:48:00Z

replaced the template with nc, moved references above the template

← Older revision		Revision as of 01:48, 16 December 2020
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	{{~~TNT~~\|~~BiphasicX~~}}A flexible [[biphasic]] schedule,<ref>[https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ polyphasic.net]. Retrieved 20-11-2020.</ref> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.		{{{{TNTN\|nc}}\|https://napchart.com/aeg04}}

			A flexible [[biphasic]] schedule,<ref>[https://www.polyphasic.net/schedules/non-reducing-polyphasic-schedules/ polyphasic.net]. Retrieved 20-11-2020.</ref> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm.

	== Origin==		== Origin==
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	*The ideal setup would be '''having a fixed core length at night and a fixed time of when to nap''' and keeping consistent sleep times as often as possible. However, sleep times can be different on a daily basis with small variation if necessary (from day 1) as well.		*The ideal setup would be '''having a fixed core length at night and a fixed time of when to nap''' and keeping consistent sleep times as often as possible. However, sleep times can be different on a daily basis with small variation if necessary (from day 1) as well.
	*'''A consistent daily dark period''' is used to stabilize the circadian rhythm, starting at the same time every day. Currently, there are a couple polyphasic sleepers in the community who stay on this schedule for extra flexibility while getting a chance to learn to nap and recharge from a nap during the daytime; they also reported to have very few issues with the schedule. The main structure sets this schedule up with extra protection for night sleep by avoiding any sleep past ~6 PM to facilitate falling asleep at night.		*'''A consistent daily dark period''' is used to stabilize the circadian rhythm, starting at the same time every day. Currently, there are a couple polyphasic sleepers in the community who stay on this schedule for extra flexibility while getting a chance to learn to nap and recharge from a nap during the daytime; they also reported to have very few issues with the schedule. The main structure sets this schedule up with extra protection for night sleep by avoiding any sleep past ~6 PM to facilitate falling asleep at night.

			== References ==
			<references />
	[[Category:Schedules]]		[[Category:Schedules]]
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}

	~~<references />~~