Camayl - Revision history

Admin: /* Variants */

2021-01-12T05:46:30Z

Variants

← Older revision		Revision as of 05:46, 12 January 2021
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	== Variants ==		== Variants ==
	The core duration of Camayl is designed to be ~~a single~~ cycle in length ~~for each core to simulate a personal sleep cycle~~, ~~which averages from '''80m to 120m'''~~. ~~With this in mind~~, it is possible to schedule ~~a Camayl variant~~ with ~~only 80m cores, or 120m cores in shorter or longer sleep~~ cycle ~~individuals respectively~~. ~~There may be natural wakes as~~ a ~~result of frequent sleep and some level of sleep compression~~, ~~but~~ should ~~not~~ be ~~expected until after many weeks on~~ the ~~schedule~~.		The core duration of Camayl is designed to be one cycle in length, whch, depending on the individual, can vary between 80 and 120 minutes. Nevertheless, it is possible to adapt to a different cycle length, such as 90 minutes, through adapting to a strict base schedule with that cycle length. If a base schedule with an alternative cycle length is chosen, the same cycle length should be maintained during the transition to Camayl.

	~~While there are no upper limits in the number of core sleeps taken each day, realistically up to 5 core sleeps can be scheduled per day.~~ The ~~lower bound seems~~ to ~~be 3 core sleeps each day~~, ~~and 2 for mutant sleepers~~. ~~The number of cores~~, ~~however~~, ~~will reflect the number of cores taken during~~ the adaptation to ~~a strict base schedule (e.g, [[~~Triphasic]], ~~QC0). This means that a QC0 sleeper will then end up with approximately 4 core sleeps on average each day on Camayl (alternating between 3, 4~~ and ~~5 core sleeps depending on days), while a Triphasic sleeper~~ may ~~end up with 3 cores on average, or alternating between 3 and 4 cores.~~		The most commonly attempted base schedule for transitioning to Camayl is QC0, which offers relatively high flexibility due to the high total sleep time. Alternatively, Triphasic can be used as a base schedule, though the adaptation to Triphasic is much harsher, and the flexibility after adaptation may not be enough for an average sleeper to attain a full adaptation to Camayl.

	~~It is also worth noting that only sleepers with [[monophasic baseline]] on the lower side (5-6h) are suitable~~ for ~~flexing Triphasic base to become Camayl with 3 cores on~~ average ~~each day, or alternating between 3-4 cores (~~to ~~support heavy exercise/gym/party days). Average sleepers (~8h monophasic baseline) would require adapting to QC0 base first to sustain~~ a ~~highly flexible Camayl variant with an average of 4 cores per day. It is also unknown how flexible 80m core sleeps will be (if one happens~~ to have this sleep cycle length). Longer single cycle length (e.g, 100-120m) means that 3-4 core sleeps per day may be sustainable for these sleepers. However, unlike power naps on other “-AMAYL” schedules, Camayl cores require precise timing to be able to have short sleep onset and sleep through the whole duration of a core and optimize the waking hours. Since each core already lasts for 90m, taking a couple of them racks up total sleep time quickly.

	== References ==		== References ==

Admin: /* Lifestyle considerations */ cut short

2021-01-12T05:38:39Z

Lifestyle considerations: cut short

← Older revision		Revision as of 05:38, 12 January 2021
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	When travelling to different time zones or undergoing [[Daylight savings time\|DST]] transitions, Camayl may be easier to maintain as the all core durations are equal. As with all other schedules, it is also necessary to schedule sleeps around meals and physical activities to ensure their quality. However, with its relatively high total sleep in the variant with four cores, Camayl provides buffer for increased SWS requirement during physical recovery from exercise. [[File:Unnamed.png\|alt=\|thumb\|Camayl on emergency day]]		When travelling to different time zones or undergoing [[Daylight savings time\|DST]] transitions, Camayl may be easier to maintain as the all core durations are equal. As with all other schedules, it is also necessary to schedule sleeps around meals and physical activities to ensure their quality. However, with its relatively high total sleep in the variant with four cores, Camayl provides buffer for increased SWS requirement during physical recovery from exercise. [[File:Unnamed.png\|alt=\|thumb\|Camayl on emergency day]]

	~~In emergency situations where some daytime events prevent~~ a core ~~from being taken~~, ~~after adapted to the schedule~~ it is possible to ~~utilize~~ short naps (~~10-15m~~) to temporarily ~~patch up~~ the ~~long wake gap and provide some alertness~~ to ~~stall for the next core~~. ~~The reason only short~~ naps ~~(< 20m)~~ are ~~picked is that longer naps~~ may ~~lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of~~ the nap ~~is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option~~, ~~but be mindful of the long wake gap that~~ can ~~lead to excessive drowsiness during waking hours~~. ~~In the following day~~, an extra core is added, ~~which averages out to~~ be ~~4 cores per day still. Alternatively, extending a core to 3h is viable if it’s challenging to schedule 5 cores~~.		Durign emergencies in which taking a core is not possible, it is possible to use short naps (< 20 min) to temporarily maintain alertness, though the sleep debt accrued this way will need to be repaid later. Longer naps are best avoided, because the entrained short core habit may result in the nap having [[SOSWS]] or [[SOREM]], which can cause difficult wakes. For recovery, an extra core can be added, or one of the cores can be extended by an extra cycle (~3 hours).

	Despite the promising flexibility and freedom to sleep whenever tired, Camayl is still considered a less ideal flexible schedule than Sevamayl and Ducamayl because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it ~~also suffers from the same breakdowns - sleeping~~ in ~~excess~~ due to sickness, stress, injuries ~~and participating in many social events with extended wake periods~~ can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] ~~symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]]~~ which ~~takes many~~ days to ~~bounce back~~, ~~or a complete destabilization of the schedule. Flexing cores willy-nilly~~ and ~~not applying the dark period properly~~ may also ~~result in suboptimal sleep and inability to reach a full~~ adaptation.		Though it may be more resilient than a regular QC0 and Triphasic schedule, it can still be destabilised by oversleeping in due to sickness, stress, or injuries. Extended time awake can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]], which can take several days to recover from, and may also destabilise the adaptation.

	Like [[Sevamayl]], once adapted it is possible to occasionally extend a core sleep by 90 m. It is then wiser to return to the normal 90 m core duration for at least a week before attempting to extend it again for required circumstances. Similar to adapted schedules, the cores are designed to give alertness boost around the clock with the correct timing. The freedom to take a core whenever tired is satisfying once succeeded. It is also comfortable to delay a core sleep for a couple hours in the afternoon, or skip a whole core together if needed sometimes.

	== Variants ==		== Variants ==

Admin: cut up to a part of lifestyle

2021-01-12T05:12:19Z

cut up to a part of lifestyle

← Older revision		Revision as of 05:12, 12 January 2021
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	== Difficulty ==		== Difficulty ==
	Adapting to this schedule requires a stable adaptation to a core only base schedule first and a flexing adaptation to said schedule later, both of which can take a long time and include many chances of failure. As such, despite the relatively high total sleep, Camayl is considered to be a Hard schedule..		Adapting to this schedule requires a stable adaptation to a core only base schedule first and a flexing adaptation to said schedule later, both of which can take a long time and include many chances of failure. As such, despite the relatively high total sleep, Camayl is considered to be a Hard schedule..

	== Lifestyle considerations ==		== Lifestyle considerations ==
	Because of the long duration of the core sleeps, it ~~is more~~ difficult to fit ~~them~~ into ~~daytime hours compared to~~ schedules ~~with short naps in the day~~. ~~The schedule~~ would work best for ~~'''~~self-employed~~, work-at-home occupations''' and~~ those ~~who want to try out something other than [[Biphasic]]~~, ~~Everyman and Uberman. Consistently long extended wake gaps would hinder~~ the ~~adaptation to~~ the ~~overall~~ flexibility, ~~at which point~~ a slightly flexible QC0 with ~~small changes in sleep times and no varying number of cores from day to day or other schedules would make for better choices~~.		Because of the long duration of the core sleeps, it can be rather difficult to fit into daily schedules. Camayl would work best for those who have near total control of their own time, such as those who are self-employed. For those with fixed working hours, the schedule may be undesirable, as the flexibility can be lost over time if not regularly used. In that case, a slightly flexible QC0 or Triphasic with slightly variable timings may be more suitable.

	~~With all the downsides, the schedule can still greatly benefit~~ [[~~Sleep mutants~~\|~~mutant sleepers~~]] ~~who exercise a lot or have a much higher amount of SWS than REM sleep~~, as ~~these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling~~. ~~Most importantly~~, ~~core~~ sleeps ~~are known~~ to ~~support~~ the [[~~wikipedia~~:~~Glymphatic_system~~\|~~glymphatic system]] (clearing brain toxins) much better than [[Nap only~~\|~~nap-only schedules~~]].		When travelling to different time zones or undergoing [[Daylight savings time\|DST]] transitions, Camayl may be easier to maintain as the all core durations are equal. As with all other schedules, it is also necessary to schedule sleeps around meals and physical activities to ensure their quality. However, with its relatively high total sleep in the variant with four cores, Camayl provides buffer for increased SWS requirement during physical recovery from exercise. [[File:Unnamed.png\|alt=\|thumb\|Camayl on emergency day]]

	Another perk of Camayl is the ability to plan a core ahead of an evening event and a core afterwards on some occasions if necessary. During '''long travelling''' to different time zones, Camayl is also rather durable since all core durations are the same all throughout. With the option to schedule core sleeps and occasional extension, Camayl becomes one of the few polyphasic schedules to handle travelling events with good results. In terms of countermeasures against '''[[wikipedia:Daylight_saving_time\|Daylight Saving Time]]''', Camayl is also a solid counter - one can simply place a core after the DST change, making it also one of the few polyphasic schedules that can neutralize DST effectively. Regarding <u>'''diet and exercise'''</u>, it is also necessary to schedule core sleeps properly to protect their quality (before a meal, before a workout or some time after a workout). Another advantage of Camayl is that its core sleeps provide a lot of room for physical recovery and can take on more SWS requirement increase on some days. [[File:Unnamed.png\|alt=\|thumb\|Camayl on emergency day]]		In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize short naps (10-15m) to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, extending a core to 3h is viable if it’s challenging to schedule 5 cores.
	In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize ~~'''~~short naps (10-15m)~~'''~~ to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, ~~'''~~extending a core to 3h is viable~~'''~~ if it’s challenging to schedule 5 cores.

	Despite the promising flexibility and freedom to sleep whenever tired, Camayl is still considered a less ideal flexible schedule than Sevamayl and Ducamayl because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.		Despite the promising flexibility and freedom to sleep whenever tired, Camayl is still considered a less ideal flexible schedule than Sevamayl and Ducamayl because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.

Admin: cut till before lifestyle

2021-01-11T07:57:24Z

cut till before lifestyle

Show changes

Admin: Text replacement - "CAMAYL" to "Camayl"

2021-01-09T18:14:02Z

Text replacement - "CAMAYL" to "Camayl"

Admin: Admin moved page CAMAYL to Camayl: Text replacement - "CAMAYL" to "Camayl"

2021-01-09T18:01:07Z

Admin moved page CAMAYL to Camayl: Text replacement - "CAMAYL" to "Camayl"

← Older revision	Revision as of 18:01, 9 January 2021
(No difference)

Admin: Text replacement - "SPAMAYL" to "Spamayl"

2021-01-09T17:59:39Z

Text replacement - "SPAMAYL" to "Spamayl"

← Older revision		Revision as of 17:59, 9 January 2021
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	== Adaptation ==		== Adaptation ==
	CAMAYL is an abbreviation of “'''Core As Much As You Like'''” (or "'''Sleep 90m whenever tired'''"), as part of the “-AMAYL” polyphasic series, a highly flexible prototype. Similar to Sevamayl, it is unlikely that one could adapt to this schedule using the [[cold turkey]] method, as all attempts have failed so far. It is believed to be the case because the sleep pressure generated from each core sleep is not great enough to force [[repartitioning]] of SWS and REM to the fullest (barring [[~~SPAMAYL~~]]). Thus, the best strategy is to start an adaptation to a strict multi-core schedule first with only 90 m core sleeps (e.g, QC0), then gradually flex [[flexing]] each sleep block incrementally.		CAMAYL is an abbreviation of “'''Core As Much As You Like'''” (or "'''Sleep 90m whenever tired'''"), as part of the “-AMAYL” polyphasic series, a highly flexible prototype. Similar to Sevamayl, it is unlikely that one could adapt to this schedule using the [[cold turkey]] method, as all attempts have failed so far. It is believed to be the case because the sleep pressure generated from each core sleep is not great enough to force [[repartitioning]] of SWS and REM to the fullest (barring [[Spamayl]]). Thus, the best strategy is to start an adaptation to a strict multi-core schedule first with only 90 m core sleeps (e.g, QC0), then gradually flex [[flexing]] each sleep block incrementally.

	Sleepers need to develop a strong sense of their personal drowsiness to place their cores at ideal times for optimal SWS and REM to sustain wakefulness and well-being. The ability to adapt to flexible core sleeps paves the way for a more hectic lifestyle. The main purpose of this schedule is to deliver an experience with sleeping in core sleeps rather than short [[naps]], and to add more exposure to longer sleeps, which is different from regular [[Everyman]] and [[Uberman]] schedules. People who have a strong tendency for longer sleeps and cannot have a consistent daytime schedule may also find CAMAYL a fitting choice.		Sleepers need to develop a strong sense of their personal drowsiness to place their cores at ideal times for optimal SWS and REM to sustain wakefulness and well-being. The ability to adapt to flexible core sleeps paves the way for a more hectic lifestyle. The main purpose of this schedule is to deliver an experience with sleeping in core sleeps rather than short [[naps]], and to add more exposure to longer sleeps, which is different from regular [[Everyman]] and [[Uberman]] schedules. People who have a strong tendency for longer sleeps and cannot have a consistent daytime schedule may also find CAMAYL a fitting choice.

Admin: Text replacement - "SEVAMAYL" to "Sevamayl"

2021-01-09T17:59:22Z

Text replacement - "SEVAMAYL" to "Sevamayl"

← Older revision		Revision as of 17:59, 9 January 2021
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	== Adaptation ==		== Adaptation ==
	CAMAYL is an abbreviation of “'''Core As Much As You Like'''” (or "'''Sleep 90m whenever tired'''"), as part of the “-AMAYL” polyphasic series, a highly flexible prototype. Similar to ~~SEVAMAYL~~, it is unlikely that one could adapt to this schedule using the [[cold turkey]] method, as all attempts have failed so far. It is believed to be the case because the sleep pressure generated from each core sleep is not great enough to force [[repartitioning]] of SWS and REM to the fullest (barring [[SPAMAYL]]). Thus, the best strategy is to start an adaptation to a strict multi-core schedule first with only 90 m core sleeps (e.g, QC0), then gradually flex [[flexing]] each sleep block incrementally.		CAMAYL is an abbreviation of “'''Core As Much As You Like'''” (or "'''Sleep 90m whenever tired'''"), as part of the “-AMAYL” polyphasic series, a highly flexible prototype. Similar to Sevamayl, it is unlikely that one could adapt to this schedule using the [[cold turkey]] method, as all attempts have failed so far. It is believed to be the case because the sleep pressure generated from each core sleep is not great enough to force [[repartitioning]] of SWS and REM to the fullest (barring [[SPAMAYL]]). Thus, the best strategy is to start an adaptation to a strict multi-core schedule first with only 90 m core sleeps (e.g, QC0), then gradually flex [[flexing]] each sleep block incrementally.

	Sleepers need to develop a strong sense of their personal drowsiness to place their cores at ideal times for optimal SWS and REM to sustain wakefulness and well-being. The ability to adapt to flexible core sleeps paves the way for a more hectic lifestyle. The main purpose of this schedule is to deliver an experience with sleeping in core sleeps rather than short [[naps]], and to add more exposure to longer sleeps, which is different from regular [[Everyman]] and [[Uberman]] schedules. People who have a strong tendency for longer sleeps and cannot have a consistent daytime schedule may also find CAMAYL a fitting choice.		Sleepers need to develop a strong sense of their personal drowsiness to place their cores at ideal times for optimal SWS and REM to sustain wakefulness and well-being. The ability to adapt to flexible core sleeps paves the way for a more hectic lifestyle. The main purpose of this schedule is to deliver an experience with sleeping in core sleeps rather than short [[naps]], and to add more exposure to longer sleeps, which is different from regular [[Everyman]] and [[Uberman]] schedules. People who have a strong tendency for longer sleeps and cannot have a consistent daytime schedule may also find CAMAYL a fitting choice.
Line 27:		Line 27:
	In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.		In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.

	Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than ~~SEVAMAYL~~ and Ducamayl because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.		Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than Sevamayl and Ducamayl because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.

	With all the downsides, the schedule can still greatly benefit [[Sleep mutants\|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[wikipedia:Glymphatic_system\|glymphatic system]] (clearing brain toxins) much better than [[Nap only\|nap-only schedules]].		With all the downsides, the schedule can still greatly benefit [[Sleep mutants\|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[wikipedia:Glymphatic_system\|glymphatic system]] (clearing brain toxins) much better than [[Nap only\|nap-only schedules]].
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	=== Flexibility ===		=== Flexibility ===
	Like [[~~SEVAMAYL~~]], once adapted it is possible to occasionally extend a core sleep by 90 m. It is then wiser to return to the normal 90 m core duration for at least a week before attempting to extend it again for required circumstances. Similar to adapted schedules, the cores are designed to give alertness boost around the clock with the correct timing. The freedom to take a core whenever tired is satisfying once succeeded. It is also comfortable to delay a core sleep for a couple hours in the afternoon, or skip a whole core together if needed sometimes.		Like [[Sevamayl]], once adapted it is possible to occasionally extend a core sleep by 90 m. It is then wiser to return to the normal 90 m core duration for at least a week before attempting to extend it again for required circumstances. Similar to adapted schedules, the cores are designed to give alertness boost around the clock with the correct timing. The freedom to take a core whenever tired is satisfying once succeeded. It is also comfortable to delay a core sleep for a couple hours in the afternoon, or skip a whole core together if needed sometimes.

	== Variants ==		== Variants ==

Admin: Text replacement - "DUCAMAYL" to "Ducamayl"

2021-01-09T17:58:36Z

Text replacement - "DUCAMAYL" to "Ducamayl"

← Older revision		Revision as of 17:58, 9 January 2021
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	In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.		In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.

	Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than SEVAMAYL and ~~DUCAMAYL~~ because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.		Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than SEVAMAYL and Ducamayl because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3\|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.

	With all the downsides, the schedule can still greatly benefit [[Sleep mutants\|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[wikipedia:Glymphatic_system\|glymphatic system]] (clearing brain toxins) much better than [[Nap only\|nap-only schedules]].		With all the downsides, the schedule can still greatly benefit [[Sleep mutants\|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[wikipedia:Glymphatic_system\|glymphatic system]] (clearing brain toxins) much better than [[Nap only\|nap-only schedules]].

>Yu: fix link

2020-12-24T07:17:51Z

fix link

← Older revision		Revision as of 07:17, 24 December 2020
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	== Mechanism ==		== Mechanism ==
	After an adaptation to a schedule with exclusively 90m core sleeps has been completed, the brain has replaced its standard sleeping schedule and adjusted to the new reduced sleep total. It is then possible to '''slowly shift the core sleeps''', which contain highly repartitioned SWS and REM without reducing sleep quality, rather than flexing when adapting to strict sleep times. However, moved cores also contain less SWS/REM than a strictly timed core, thus resulting in a varying number of core sleeps from day to day. Each core sleep supposedly only gives a slightly different amount of vital sleep percentage from day to day as adapted from a strict base schedule. Each core sleep serves to maintain the required amount of SWS and REM each day to boost well-being and alertness around the clock.		After an adaptation to a schedule with exclusively 90m core sleeps has been completed, the brain has replaced its standard sleeping schedule and adjusted to the new reduced sleep total. It is then possible to '''slowly shift the core sleeps''', which contain highly repartitioned [[wikipedia:Slow-wave_sleep\|SWS]] and [[wikipedia:Rapid_eye_movement_sleep\|REM]] without reducing sleep quality, rather than flexing when adapting to strict sleep times. However, moved cores also contain less SWS/REM than a strictly timed core, thus resulting in a varying number of core sleeps from day to day. Each core sleep supposedly only gives a slightly different amount of vital sleep percentage from day to day as adapted from a strict base schedule. Each core sleep serves to maintain the required amount of SWS and REM each day to boost well-being and alertness around the clock.

	== Scheduling ==		== Scheduling ==
	Schedule 4 core sleeps on average each day, each core sleep lasting for 90 m. Core spacing should take into account natural periods of drowsiness and ~~[[wikipedia:Slow-wave_sleep\|~~SWS]]/~~[[wikipedia:Rapid_eye_movement_sleep\|~~REM]] peaks. It is more common to stay awake for longer periods in the day (6+ hours) while shorter around [[Graveyard hours\|graveyard]]/morning hours (2-3h) between each core. A core sleep can be extended by 90 m once adapted to make up for a missing core from the previous day, or a short [[Naps\|nap]] (10-15m) can be occasionally added to the schedule after adapted in case of a long wake gap that does not allow a full core to be scheduled. The number of cores taken each day may vary everyday or on an occasional basis.		Schedule 4 core sleeps on average each day, each core sleep lasting for 90 m. Core spacing should take into account natural periods of drowsiness and SWS/REM peaks. It is more common to stay awake for longer periods in the day (6+ hours) while shorter around [[Graveyard hours\|graveyard]]/morning hours (2-3h) between each core. A core sleep can be extended by 90 m once adapted to make up for a missing core from the previous day, or a short [[Naps\|nap]] (10-15m) can be occasionally added to the schedule after adapted in case of a long wake gap that does not allow a full core to be scheduled. The number of cores taken each day may vary everyday or on an occasional basis.

	== Adaptation ==		== Adaptation ==