QC0 - Revision history

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

2021-01-09T18:00:57Z

Text replacement - "CAMAYL" to "Camayl"

← Older revision		Revision as of 18:00, 9 January 2021
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	As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. As such, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]], and may be easier for those who are naturally [[Segmented]] sleepers.		As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. As such, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]], and may be easier for those who are naturally [[Segmented]] sleepers.

	After adapting to QC0, one can proceed to transition to [[~~CAMAYL~~]], which is a highly flexible schedule with the ability to sleep in short cores around the day.		After adapting to QC0, one can proceed to transition to [[Camayl]], which is a highly flexible schedule with the ability to sleep in short cores around the day.

	==Difficulty==		==Difficulty==

Admin at 09:05, 6 January 2021

2021-01-06T09:05:38Z

← Older revision		Revision as of 09:05, 6 January 2021
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	'''QC0''', or '''Quad core 0''', is a schedule containing four short core sleeps<ref name="gn" />. So far, it is the only tried-and-successful schedule in the experimental Quad core schedule line.		'''QC0''', or '''Quad core 0''', is a schedule containing four short core sleeps<ref name="gn" />. So far, it is the only tried-and-successful schedule in the experimental Quad core schedule line.
	==Origin ==		==Origin ==
	The schedule was briefly mentioned in the [[Ubersleep]] book by Puredoxyk ~~under the name “Alternate~~ Segmented” variant. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in the book. There have been sporadic attempts over the years, but with limited success.		The schedule was briefly mentioned in the [[Ubersleep]] book by [[Puredoxyk]] as an “Alternate Segmented” variant<ref name="ubersleep"/>. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in the book. There have been sporadic attempts over the years, but with limited success.

	==Mechanism==		==Mechanism==

Admin: finish cutting

2021-01-06T09:04:32Z

finish cutting

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	== Adaptation==		== Adaptation==
	As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. ~~With this feature~~, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]].		As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. As such, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]], and may be easier for those who are naturally [[Segmented]] sleepers.

			After adapting to QC0, one can proceed to transition to [[CAMAYL]], which is a highly flexible schedule with the ability to sleep in short cores around the day.

	==Difficulty==		==Difficulty==
	Despite it appearing to be an easier version of Triphasic with an extra core, many reported significant difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure\|homeostatic pressure]] relatively low.		Despite it appearing to be an easier version of Triphasic with an extra core, many reported significant difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure\|homeostatic pressure]] relatively low.

	After lying awake for more than about 20-30 minutes, one should wake up and wait for the next core sleep rather than continue trying to fall asleep. Failure to fall asleep relatively soon will result in mid-cycle wakes, which makes adaptation to QC0 very challenging, in a different way from most other schedules. Beginners should particularly avoid this schedule, as experienced polyphasic sleepers tend to fall asleep more easily. ~~'''~~[[Meditation]] ~~methods'''~~ as a way to ~~relax and aid the body in preparation for~~ sleep ~~are recommended at an early adaptation stage for this schedule~~.		After lying awake for more than about 20 to 30 minutes, one should wake up and wait for the next core sleep rather than continue trying to fall asleep. Failure to fall asleep relatively soon will result in mid-cycle wakes, which makes adaptation to QC0 very challenging, in a different way from most other schedules. Beginners should particularly avoid this schedule, as experienced polyphasic sleepers tend to fall asleep more easily. [[Meditation]] can also be used as a way to faciliate sleep onset.

	==Lifestyle consideration==		==Lifestyle consideration==
	~~Lifestyle-wise~~, ~~QC0 only benefits~~ work-from-home ~~occupations and individuals~~ with higher sleep requirements ~~than average (at least 8.5h and up to 9.5h monophasic)~~ to have adequate sleep pressure to fall asleep in all 4 cores. With ~~4 core sleeps, however~~, it ~~can '''support~~ physical activities''' to some extent (assuming normal SWS requirements and some increase due to exercising). Eventually, though, QC0 is still considered a subpar choice to '''''Triphasic-extended''''', which is more beginner-friendly and sees plentiful success; it also faces stiff usage competition from other more popular multi-core schedules (Dual Core and Tri Core) in general. The strongest reason one would adapt to this schedule first would be to transition to [[CAMAYL]] to gain a lot of flexibility in scheduling core sleeps and assist in a more hectic, changing lifestyle.		QC0 is most suitable for those who have near total control of their own time, such as those who work from home. Individuals with higher sleep requirements may find it easier to have adequate sleep pressure to fall asleep in all 4 cores. With the relatively high total sleep, it also allows intense physical exercise.

	==Variants==		==Variants==
			===Equidistant===
	[[File:QC0 Alternate.png\|thumb\|QC0 Variant in Dymaxion style\|alt=]]		[[File:QC0 Alternate.png\|thumb\|QC0 Variant in Dymaxion style\|alt=]]
	It is also possible to schedule QC0 equidistantly, which resembles a [[Dymaxion]] ~~structure~~ with ~~core sleeps~~. This may facilitate falling asleep as the ~~wake gap between each core is increased to 4h30m~~ rather than being ~~much closer together~~ at night. However, ~~even~~ this distribution so far ~~has reported no success~~.		It is also possible to schedule QC0 equidistantly, which resembles [[Dymaxion]], but with cores instead of naps. This may facilitate falling asleep, as the sleeps are evenly spead, rather than being packed at night. However, this distribution has no known successes so far.

	== References ==		== References ==
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="gn">{{cite web \|url=https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ \|title=OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability \|last=GeneralNguyen \|date=2020 \|website=Reddit \|access-date=2020-11-17}}</ref>		<ref name="gn">{{cite web \|url=https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ \|title=OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability \|last=GeneralNguyen \|date=2020 \|website=Reddit \|access-date=2020-11-17}}</ref>
			<ref name="ubersleep">{{cite book \|author=Puredoxyk \|date=2013 \|title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle - Second Edition \|page=51}}</ref>
	}}		}}

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

Admin at 08:18, 6 January 2021

2021-01-06T08:18:50Z

← Older revision		Revision as of 08:18, 6 January 2021
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	==Difficulty==		==Difficulty==
	Despite it appearing to be an easier version of Triphasic with an extra core, many reported difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure\|homeostatic pressure]] relatively low.		Despite it appearing to be an easier version of Triphasic with an extra core, many reported significant difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure\|homeostatic pressure]] relatively low.

	These symptoms may result in [[Oversleep syndrome\|oversleeping]], as iwhen they finally manage to fall asleep in a core as sleep pressure becomes high enough. For this reason, it is advised that if it is impossible to fall asleep for a core after lying ~~down~~ for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep ~~and risking SWS wakes~~. ~~As part of a typical 90 m core sleep, failure~~ to fall asleep ~~fast enough~~ will result in mid-cycle wakes~~; this~~ makes adaptation to QC0 very challenging, ~~and inexperienced sleepers~~ should ~~'''NOT attempt'''~~ this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.		After lying awake for more than about 20-30 minutes, one should wake up and wait for the next core sleep rather than continue trying to fall asleep. Failure to fall asleep relatively soon will result in mid-cycle wakes, which makes adaptation to QC0 very challenging, in a different way from most other schedules. Beginners should particularly avoid this schedule, as experienced polyphasic sleepers tend to fall asleep more easily. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.

	==Lifestyle consideration==		==Lifestyle consideration==

Admin: cut up to a part of difficulty

2021-01-06T08:02:00Z

cut up to a part of difficulty

← Older revision		Revision as of 08:02, 6 January 2021
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	{{TNT\|Experimental Schedule}}		{{TNT\|Experimental Schedule}}
	{{TNT\|QC0}}		{{TNT\|QC0}}
	~~The~~ Quad ~~Core (QC) family of schedules~~, ~~the newest~~ schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps~~, totaling at least 6h sleep.~~<ref name="gn" /> So far, the only tried-and-successful schedule in ~~this category is~~ Quad ~~Core 0 (QC0). Mostly because of the heavy focus on~~ core ~~sleeps, QC~~ schedule~~(s) have a very low number of [[naps]], or no naps at all~~.		'''QC0''', or '''Quad core 0''', is a schedule containing four short core sleeps<ref name="gn" />. So far, it is the only tried-and-successful schedule in the experimental Quad core schedule line.
	==Origin ==		==Origin ==
	The ~~first QC~~ schedule~~, QC0, contains '''no naps and only 4 core sleeps'''. It~~ was briefly mentioned in the [~~https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1~~ Ubersleep]book by Puredoxyk under the ~~name “Alternate~~ Segmented” variant. However, there was no adaptation success ~~ever~~ reported ~~at that date,~~ until 2020. ~~No optimal~~ scheduling ~~was~~ mentioned in the book ~~either~~. There have been ~~some~~ attempts ~~up to date~~, but with limited success~~. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]])~~.		The schedule was briefly mentioned in the [[Ubersleep]] book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in the book. There have been sporadic attempts over the years, but with limited success.

	==Mechanism==		==Mechanism==
	Similar to [[~~Tri core\|Tri Core~~]] ~~sleep~~, ~~an advantage of QC schedule(s) is that they divide~~ the day into ~~several awake~~ blocks ~~with~~ 4 core sleeps ~~spreading across the day~~. ~~Because different core sleeps yield different percentages of sleep types, this supports~~ alertness ~~and wakefulness~~ and keeps ~~homeostatic pressure~~ low. ~~Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper~~ sleep compression ~~with its single-cycle core sleeps, despite its decently high total sleep~~.		Similar to [[Triphasic]], QC0 divides the day into four relatively small wake blocks in between the 4 core sleeps. This boosts alertness and keeps sleep pressures low. The four short cores may also promote sleep compression.

	The default ~~QC variant involves having~~ 3 core sleeps ~~concentrated around~~ night hours to ~~limit inconvenient~~ daytime ~~sleep as much as possible~~, ~~while~~ the ~~fourth~~ core ~~is placed in a position similar to~~ the daytime ~~Siesta core to balance the~~ wake gap. ~~One~~ core sleep is ~~more~~ SWS~~-oriented~~, one is REM~~-oriented~~ and the ~~remaining 2~~ contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and ~~quality~~ is expected to be ~~deeper~~ than ~~a usual, uninterrupted 6h core~~ sleep ~~(e.g, [[E1]] core)~~. [[wikipedia:Slow-wave_sleep\|SWS]] deprivation symptoms are ~~'''~~less ~~visible'''~~ on this schedule than on Triphasic~~, TC1 and~~ other ~~low-total-~~sleep ~~schedules because there are 4 core sleeps to support SWS~~.		The default QC0 scheduling places 3 core sleeps during the night and early morning hours to avoid daytime cores, for convenience. The timing and role of the daytime core resembles that of [[Siesta]], dividing the daytime wake gap into two halves. The first (evening) core sleep is mainly filled with SWS, whereas the morning one contains much more REM. The remaining two cores, one at night and one in the day, contain mixed sleep stages and likely more light sleep. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and [[sleep cycle compression]] is expected to be more intense than on schedules with longer sleep blocks. [[wikipedia:Slow-wave_sleep\|SWS]] deprivation symptoms are less apparent on this schedule than on Triphasic or any other schedules with lower sleep totals.

	== Adaptation==		== Adaptation==
	As adaptation progresses, ~~it is also normal to run into SWS~~ wakes especially in the core sleeps around SWS peak ~~and early second half of~~ the ~~night hours (00:00-04:00 AM) when SWS pressure still lingers~~. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]].		As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]].

	==Difficulty==		==Difficulty==
	Despite ~~looking~~ to be ~~a somewhat “easier”~~ Triphasic ~~variant~~ with an extra core ~~sleep~~, ~~most inexperienced polyphasic attempters~~ reported ~~'''~~difficulty falling asleep~~'''~~ in some sleep blocks~~, especially the cores during [[graveyard hours]]~~ when adaptation first begins. ~~It is~~ then increasingly difficult to ~~handle SWS/REM wakes at~~ the ~~end of each core sleep as sleep onset issue remains present~~. This ~~is most likely because of~~ the ~~schedule’s total sleep and~~ distribution of sleep blocks, which ~~does not initially raise~~ [[Sleep Pressure\|homeostatic pressure]] ~~high enough to facilitate sleep~~. ~~Finally, poor quality core sleeps~~ result in [[Oversleep syndrome\|oversleeping]] ~~when~~ they finally manage to fall asleep in a core as sleep pressure becomes high enough. ~~Therefore~~, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking SWS wakes. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.		Despite it appearing to be an easier version of Triphasic with an extra core, many reported difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure\|homeostatic pressure]] relatively low.

			These symptoms may result in [[Oversleep syndrome\|oversleeping]], as iwhen they finally manage to fall asleep in a core as sleep pressure becomes high enough. For this reason, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking SWS wakes. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.

	==Lifestyle consideration==		==Lifestyle consideration==

Admin at 17:50, 21 December 2020

2020-12-21T17:50:34Z

← Older revision		Revision as of 17:50, 21 December 2020
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	== References ==		== References ==
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="gn">{{cite web \|url=https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ \|title=OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability \|last=GeneralNguyen \|date=2020 \|website=Reddit \|~~acces~~-date=2020-11-17}}</ref>		<ref name="gn">{{cite web \|url=https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ \|title=OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability \|last=GeneralNguyen \|date=2020 \|website=Reddit \|access-date=2020-11-17}}</ref>
	}}		}}

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

Admin at 17:49, 21 December 2020

2020-12-21T17:49:01Z

← Older revision		Revision as of 17:49, 21 December 2020
Line 1:		Line 1:
	{{TNT\|Experimental Schedule}}		{{TNT\|Experimental Schedule}}
	{{TNT\|QC0}}		{{TNT\|QC0}}
	The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps, totaling at least 6h sleep.<ref~~>[https:~~/~~/www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ polyphasic subreddit]. Retrieved 17-11-2020.</ref~~> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.		The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps, totaling at least 6h sleep.<ref name="gn" /> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.
	==Origin ==		==Origin ==
	The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).		The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).

Admin: added ref templates

2020-12-21T17:48:36Z

added ref templates

← Older revision		Revision as of 17:48, 21 December 2020
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	== References ==		== References ==
	<~~references~~ />		{{reflist\|refs=
			<ref name="gn">{{cite web \|url=https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ \|title=OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability \|last=GeneralNguyen \|date=2020 \|website=Reddit \|acces-date=2020-11-17}}</ref>
			}}

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

Admin: fixed images, links, references

2020-12-16T03:39:20Z

fixed images, links, references

← Older revision		Revision as of 03:39, 16 December 2020
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	{{TNT\|QC0}}		{{TNT\|QC0}}
	The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps, totaling at least 6h sleep.<ref>[https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ polyphasic subreddit]. Retrieved 17-11-2020.</ref> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.		The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps, totaling at least 6h sleep.<ref>[https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ polyphasic subreddit]. Retrieved 17-11-2020.</ref> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.


	==Origin ==		==Origin ==
	The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).		The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).

	==Mechanism==		==Mechanism==
	Similar to [[Tri Core]] sleep, an advantage of QC schedule(s) is that they divide the day into several awake blocks with 4 core sleeps spreading across the day. Because different core sleeps yield different percentages of sleep types, this supports alertness and wakefulness and keeps homeostatic pressure low. Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper [[sleep compression]] with its single-cycle core sleeps, despite its decently high total sleep.		Similar to [[Tri core\|Tri Core]] sleep, an advantage of QC schedule(s) is that they divide the day into several awake blocks with 4 core sleeps spreading across the day. Because different core sleeps yield different percentages of sleep types, this supports alertness and wakefulness and keeps homeostatic pressure low. Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper sleep compression with its single-cycle core sleeps, despite its decently high total sleep.

	The default QC variant involves having 3 core sleeps concentrated around night hours to limit inconvenient daytime sleep as much as possible, while the fourth core is placed in a position similar to the daytime Siesta core to balance the wake gap. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and quality is expected to be deeper than a usual, uninterrupted 6h core sleep (e.g, [[E1]] core). [[SWS]] deprivation symptoms are '''less visible''' on this schedule than on Triphasic, TC1 and other low-total-sleep schedules because there are 4 core sleeps to support SWS.		The default QC variant involves having 3 core sleeps concentrated around night hours to limit inconvenient daytime sleep as much as possible, while the fourth core is placed in a position similar to the daytime Siesta core to balance the wake gap. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and quality is expected to be deeper than a usual, uninterrupted 6h core sleep (e.g, [[E1]] core). [[wikipedia:Slow-wave_sleep\|SWS]] deprivation symptoms are '''less visible''' on this schedule than on Triphasic, TC1 and other low-total-sleep schedules because there are 4 core sleeps to support SWS.

	== Adaptation==		== Adaptation==
	As adaptation progresses, it is also normal to run into SWS wakes especially in the core sleeps around SWS peak and early second half of the night hours (00:00-04:00 AM) when SWS pressure still lingers. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual ~~Core~~\|Dual Core sleep]].		As adaptation progresses, it is also normal to run into SWS wakes especially in the core sleeps around SWS peak and early second half of the night hours (00:00-04:00 AM) when SWS pressure still lingers. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep\|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual core\|Dual Core sleep]].

	==Difficulty==		==Difficulty==
	Despite looking to be a somewhat “easier” Triphasic variant with an extra core sleep, most inexperienced polyphasic attempters reported '''difficulty falling asleep''' in some sleep blocks, especially the cores during [[graveyard hours]] when adaptation first begins. It is then increasingly difficult to handle SWS/REM wakes at the end of each core sleep as sleep onset issue remains present. This is most likely because of the schedule’s total sleep and distribution of sleep blocks, which does not initially raise [[Sleep Pressure\|homeostatic pressure]] high enough to facilitate sleep. Finally, poor quality core sleeps result in [[oversleeping]] when they finally manage to fall asleep in a core as sleep pressure becomes high enough. Therefore, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking [[SWS wakes]]. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.		Despite looking to be a somewhat “easier” Triphasic variant with an extra core sleep, most inexperienced polyphasic attempters reported '''difficulty falling asleep''' in some sleep blocks, especially the cores during [[graveyard hours]] when adaptation first begins. It is then increasingly difficult to handle SWS/REM wakes at the end of each core sleep as sleep onset issue remains present. This is most likely because of the schedule’s total sleep and distribution of sleep blocks, which does not initially raise [[Sleep Pressure\|homeostatic pressure]] high enough to facilitate sleep. Finally, poor quality core sleeps result in [[Oversleep syndrome\|oversleeping]] when they finally manage to fall asleep in a core as sleep pressure becomes high enough. Therefore, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking SWS wakes. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.

	==Lifestyle consideration==		==Lifestyle consideration==
Line 22:		Line 20:

	==Variants==		==Variants==
	[[File:QC0 Alternate.png\|thumb\|QC0 Variant in Dymaxion style\|alt=~~\|center~~]]		[[File:QC0 Alternate.png\|thumb\|QC0 Variant in Dymaxion style\|alt=]]
	It is also possible to schedule QC0 equidistantly, which resembles a [[Dymaxion]] structure with core sleeps. This may facilitate falling asleep as the wake gap between each core is increased to 4h30m rather than being much closer together at night. However, even this distribution so far has reported no success.		It is also possible to schedule QC0 equidistantly, which resembles a [[Dymaxion]] structure with core sleeps. This may facilitate falling asleep as the wake gap between each core is increased to 4h30m rather than being much closer together at night. However, even this distribution so far has reported no success.

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

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	The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps, totaling at least 6h sleep.<ref>[https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ polyphasic subreddit]. Retrieved 17-11-2020.</ref> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.		The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores\|core]] sleeps, totaling at least 6h sleep.<ref>[https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ polyphasic subreddit]. Retrieved 17-11-2020.</ref> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.


			==Origin ==
			The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).

			==Mechanism==
	Similar to [[Tri Core]] sleep, an advantage of QC schedule(s) is that they divide the day into several awake blocks with 4 core sleeps spreading across the day. Because different core sleeps yield different percentages of sleep types, this supports alertness and wakefulness and keeps homeostatic pressure low. Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper [[sleep compression]] with its single-cycle core sleeps, despite its decently high total sleep.		Similar to [[Tri Core]] sleep, an advantage of QC schedule(s) is that they divide the day into several awake blocks with 4 core sleeps spreading across the day. Because different core sleeps yield different percentages of sleep types, this supports alertness and wakefulness and keeps homeostatic pressure low. Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper [[sleep compression]] with its single-cycle core sleeps, despite its decently high total sleep.

	~~== History ==~~		The default QC variant involves having 3 core sleeps concentrated around night hours to limit inconvenient daytime sleep as much as possible, while the fourth core is placed in a position similar to the daytime Siesta core to balance the wake gap. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and quality is expected to be deeper than a usual, uninterrupted 6h core sleep (e.g, [[E1]] core). [[SWS]] deprivation symptoms are '''less visible''' on this schedule than on Triphasic, TC1 and other low-total-sleep schedules because there are 4 core sleeps to support SWS.
	The ~~first~~ QC ~~schedule~~, ~~QC0, contains '''no naps and only 4~~ core ~~sleeps'''. It was briefly mentioned~~ in the ~~[https://www~~.~~amazon.com/Ubersleep~~-~~Nap~~-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the ~~book either. There have been some attempts up to date, but with limited success~~. ~~Currently, QC0 is one~~ of the ~~5 polyphasic schedules with ''only~~ core sleeps~~'' (the other 4 being~~ [[~~Segmented~~]], [[~~Siesta~~]], [[~~CAMAYL~~]] and ~~[[Triphasic]])~~.

	== ~~Scheduling~~ ==		== Adaptation==
	Similar to [[TC1\|Tri Core 1]], the default QC variant involves having 3 core sleeps concentrated around night hours to limit inconvenient daytime sleep as much as possible, while the fourth core is placed in a position similar to the daytime Siesta core to balance the wake gap. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and quality is expected to be deeper than a usual, uninterrupted 6h core sleep (e.g, [[E1]] core). [[SWS]] deprivation symptoms are '''less visible''' on this schedule than on Triphasic, TC1 and other low-total-sleep schedules because there are 4 core sleeps to support SWS. However, as adaptation progresses, it is also normal to run into SWS wakes especially in the core sleeps around SWS peak and early second half of the night hours (00:00-04:00 AM) when SWS pressure still lingers. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual Core\|Dual Core sleep]].		As adaptation progresses, it is also normal to run into SWS wakes especially in the core sleeps around SWS peak and early second half of the night hours (00:00-04:00 AM) when SWS pressure still lingers. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual Core\|Dual Core sleep]].
	~~[[File:QC0 Alternate.png\|thumb\|QC0 Variant in Dymaxion style\|alt=\|center]]~~
	It is also possible to schedule QC0 equidistantly, which resembles a [[Dymaxion]] structure with core sleeps. This may facilitate falling asleep as the wake gap between each core is increased to 4h30m rather than being much closer together at night. However, even this distribution so far has reported no success.

	== Difficulty ==		==Difficulty==
	Despite looking to be a somewhat “easier” Triphasic variant with an extra core sleep, most inexperienced polyphasic attempters reported '''difficulty falling asleep''' in some sleep blocks, especially the cores during graveyard hours when adaptation first begins. It is then increasingly difficult to handle SWS/REM wakes at the end of each core sleep as sleep onset issue remains present. This is most likely because of the schedule’s total sleep and distribution of sleep blocks, which does not initially raise [[Sleep Pressure\|homeostatic pressure]] high enough to facilitate sleep. Finally, poor quality core sleeps result in [[oversleeping]] when they finally manage to fall asleep in a core as sleep pressure becomes high enough. Therefore, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking [[SWS wakes]]. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should NOT attempt this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.		Despite looking to be a somewhat “easier” Triphasic variant with an extra core sleep, most inexperienced polyphasic attempters reported '''difficulty falling asleep''' in some sleep blocks, especially the cores during [[graveyard hours]] when adaptation first begins. It is then increasingly difficult to handle SWS/REM wakes at the end of each core sleep as sleep onset issue remains present. This is most likely because of the schedule’s total sleep and distribution of sleep blocks, which does not initially raise [[Sleep Pressure\|homeostatic pressure]] high enough to facilitate sleep. Finally, poor quality core sleeps result in [[oversleeping]] when they finally manage to fall asleep in a core as sleep pressure becomes high enough. Therefore, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking [[SWS wakes]]. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.

	== Lifestyle consideration ==		==Lifestyle consideration==
	Lifestyle-wise, QC0 only benefits work-from-home occupations and individuals with higher sleep requirements than average (at least 8.5h and up to 9.5h monophasic) to have adequate sleep pressure to fall asleep in all 4 cores. With 4 core sleeps, however, it can '''support physical activities''' to some extent (assuming normal SWS requirements and some increase due to exercising). Eventually, though, QC0 is still considered a subpar choice to '''''Triphasic-extended''''', which is more beginner-friendly and sees plentiful success; it also faces stiff usage competition from other more popular multi-core schedules (Dual Core and Tri Core) in general. The strongest reason one would adapt to this schedule first would be to transition to [[CAMAYL]] to gain a lot of flexibility in scheduling core sleeps and assist in a more hectic, changing lifestyle.		Lifestyle-wise, QC0 only benefits work-from-home occupations and individuals with higher sleep requirements than average (at least 8.5h and up to 9.5h monophasic) to have adequate sleep pressure to fall asleep in all 4 cores. With 4 core sleeps, however, it can '''support physical activities''' to some extent (assuming normal SWS requirements and some increase due to exercising). Eventually, though, QC0 is still considered a subpar choice to '''''Triphasic-extended''''', which is more beginner-friendly and sees plentiful success; it also faces stiff usage competition from other more popular multi-core schedules (Dual Core and Tri Core) in general. The strongest reason one would adapt to this schedule first would be to transition to [[CAMAYL]] to gain a lot of flexibility in scheduling core sleeps and assist in a more hectic, changing lifestyle.

			==Variants==
			[[File:QC0 Alternate.png\|thumb\|QC0 Variant in Dymaxion style\|alt=\|center]]
			It is also possible to schedule QC0 equidistantly, which resembles a [[Dymaxion]] structure with core sleeps. This may facilitate falling asleep as the wake gap between each core is increased to 4h30m rather than being much closer together at night. However, even this distribution so far has reported no success.

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