Scheduling overview - Revision history

Cancername: Add information about NREM3/SWS' role in memory processing and the possible association with HGH.

2025-06-07T15:19:50Z

Add information about NREM3/SWS' role in memory processing and the possible association with HGH.

← Older revision		Revision as of 15:19, 7 June 2025
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	NREM Stage 3, accounting for 15-25% of total sleep, is the deepest of all sleep stages. This stage contains primarily [[Wikipedia:delta waves\|delta waves]], which are high-amplitude and low-frequency. Hence, this stage is also known as slow-wave sleep (SWS). It is very difficult to wake up from this stage; attempts at doing so tend to result in [[Special:MyLanguage/sleep inertia\|sleep inertia]] -- a period of intense grogginess and impaired cognitive function. This stage of sleep plays a critical role in the maintenance of the brain through the [[Wikipedia:Glymphatic system\|glymphatic system]]. This process takes about 30 to 60 minutes of continuous NREM3 to complete, and could be hindered by schedules containing only short naps.		NREM Stage 3, accounting for 15-25% of total sleep, is the deepest of all sleep stages. This stage contains primarily [[Wikipedia:delta waves\|delta waves]], which are high-amplitude and low-frequency. Hence, this stage is also known as slow-wave sleep (SWS). It is very difficult to wake up from this stage; attempts at doing so tend to result in [[Special:MyLanguage/sleep inertia\|sleep inertia]] -- a period of intense grogginess and impaired cognitive function. This stage of sleep plays a critical role in the maintenance of the brain through the [[Wikipedia:Glymphatic system\|glymphatic system]]. This process takes about 30 to 60 minutes of continuous NREM3 to complete, and could be hindered by schedules containing only short naps. NREM3 plays an important role in memory processing.<ref>{{Cite journal\| doi = 10.5664/jcsm.5.2S.S20\| issn = 1550-9389 \| volume = 5\| issue = 2 suppl\| last = Walker\| first = Matthew P.\| title = The Role of Slow Wave Sleep in Memory Processing\| journal = Journal of Clinical Sleep Medicine\| access-date = 2025-06-07\| date = 2009-04-15\| url = http://jcsm.aasm.org/doi/10.5664/jcsm.5.2S.S20}}</ref> It is likely that SWS and the production of Human Growth Hormone is associated<ref>{{Cite journal\| doi = 10.1016/0306-4530(88)90021-2\| issn = 03064530\| volume = 13\| issue = 3\| pages = 233–243\| last = Born\| first = J\| title = The significance of sleep onset and slow wave sleep for nocturnal release of growth hormone (GH) and cortisol\| journal = Psychoneuroendocrinology\| access-date = 2025-06-07\| date = 1988\| url = https://linkinghub.elsevier.com/retrieve/pii/0306453088900212}}</ref>, however, this is disputed.<ref>{{Cite journal\| doi = 10.1016/0006-3223(90)90441-4\| issn = 00063223\| volume = 27\| issue = 5\| pages = 497–509\| last1 = Jarrett\| first1 = David B.\| last2 = Greenhouse\| first2 = Joel B.\| last3 = Miewald\| first3 = Jean M.\| last4 = Fedorka\| first4 = Iva B.\| last5 = Kupfer\| first5 = David J.\| title = A reexamination of the relationship between growth hormone secretion and slow wave sleep using delta wave analysis\| journal = Biological Psychiatry\| access-date = 2025-06-07\| date = 1990\| url = https://linkinghub.elsevier.com/retrieve/pii/0006322390904414}}</ref>

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	\|Not usually recommended for beginners due to insufficient evidence of them working		\|Not usually recommended for beginners due to insufficient evidence of them working
	\|}		\|}

			== References ==
			<references />

	</translate>		</translate>
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}

Admin at 00:51, 6 April 2025

2025-04-06T00:51:12Z

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Admin: Marked this version for translation

2025-04-06T00:49:26Z

Marked this version for translation

← Older revision		Revision as of 00:49, 6 April 2025
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	However, as NREM 2 gets reduced, the ability to stay awake for long periods diminishes. This is why schedules with less total sleep time (TST) need more sleeps spread throughout the day to be sustainable. Taking a ~20-minute nap or a ~90-minute single-cycle core helps a polyphasic sleeper sustain wakefulness. Maximum wake gaps are dependent on the schedule, time of day, as well as the sleeper's individual needs. With gaps too large, one will always experiences bouts of tiredness during it and be unable to fully adapt to the schedule.		However, as NREM 2 gets reduced, the ability to stay awake for long periods diminishes. This is why schedules with less total sleep time (TST) need more sleeps spread throughout the day to be sustainable. Taking a ~20-minute nap or a ~90-minute single-cycle core helps a polyphasic sleeper sustain wakefulness. Maximum wake gaps are dependent on the schedule, time of day, as well as the sleeper's individual needs. With gaps too large, one will always experiences bouts of tiredness during it and be unable to fully adapt to the schedule.

	~~==Circadian rhythm==~~ <!--T:11-->		<!--T:11-->
			==Circadian rhythm==
	{{TNT\|Further\|Dark period}}		{{TNT\|Further\|Dark period}}
	The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It generates hormonal changes throughout the day consistently to produce effects on the body. One of the main effects is the secretion of [[Wikipedia:Melatonin\|melatonin]], the presence of which is essential for entering SWS, and also affects the timing of REM sleep.		The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It generates hormonal changes throughout the day consistently to produce effects on the body. One of the main effects is the secretion of [[Wikipedia:Melatonin\|melatonin]], the presence of which is essential for entering SWS, and also affects the timing of REM sleep.
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	To maintain the stability of the circadian rhythm, all polyphasic sleep schedules must stay relatively consistent day-to-day, without large changes in core or dark period timings. As such, schedules that are not aligned with the 24-hour day are unsustainable and unhealthy. Examples of which includes cycles longer than 24 hours (delaying sleep phases continually) or employing drastically different sleep schedules on a day-to-day basis.		To maintain the stability of the circadian rhythm, all polyphasic sleep schedules must stay relatively consistent day-to-day, without large changes in core or dark period timings. As such, schedules that are not aligned with the 24-hour day are unsustainable and unhealthy. Examples of which includes cycles longer than 24 hours (delaying sleep phases continually) or employing drastically different sleep schedules on a day-to-day basis.

	~~==Minimum sleep threshold==~~ <!--T:14-->		<!--T:14-->
			==Minimum sleep threshold==
	{{see also\|Age}}		{{see also\|Age}}
	Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.		Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.

Admin at 00:49, 6 April 2025

2025-04-06T00:49:14Z

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Admin: removed extra line breaks

2020-12-31T00:59:45Z

removed extra line breaks

← Older revision		Revision as of 00:59, 31 December 2020
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	Scheduling sleep is a complex topic that involves many aspects and must be done in accordance to one's individual needs. With a poorly designed polyphasic schedule, you will experience crippling [[wikipedia:Sleep_deprivation\|sleep deprivation]] and most likely never adapt, wasting weeks or months of your life. This page details the current consensus on scheduling.		Scheduling sleep is a complex topic that involves many aspects and must be done in accordance to one's individual needs. With a poorly designed polyphasic schedule, you will experience crippling [[wikipedia:Sleep_deprivation\|sleep deprivation]] and most likely never adapt, wasting weeks or months of your life. This page details the current consensus on scheduling.


	== Sleep stages == <!--T:2-->		== Sleep stages == <!--T:2-->
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	REM, accounting for 20-25% of total sleep, is characterized by high frequency, low amplitude activity that resembles that during wakefulness and rapid eye movements. In this stage, muscles are also paralyzed and body temperature becomes unregulated. Vivid dreams are also often experienced during this stage, and the muscle atonia (paralysis) prevents the sleeper from acting them out.		REM, accounting for 20-25% of total sleep, is characterized by high frequency, low amplitude activity that resembles that during wakefulness and rapid eye movements. In this stage, muscles are also paralyzed and body temperature becomes unregulated. Vivid dreams are also often experienced during this stage, and the muscle atonia (paralysis) prevents the sleeper from acting them out.


	== Sleep reduction through polyphasic sleep == <!--T:8-->		== Sleep reduction through polyphasic sleep == <!--T:8-->
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	However, as NREM 2 gets reduced, the ability to stay awake for long periods diminishes. This is why schedules with less total sleep time (TST) need more sleeps spread throughout the day to be sustainable. Taking a ~20-minute nap or a ~90-minute single-cycle core helps a polyphasic sleeper sustain wakefulness. Maximum wake gaps are dependent on the schedule, time of day, as well as the sleeper's individual needs. With gaps too large, one will always experiences bouts of tiredness during it and be unable to fully adapt to the schedule.		However, as NREM 2 gets reduced, the ability to stay awake for long periods diminishes. This is why schedules with less total sleep time (TST) need more sleeps spread throughout the day to be sustainable. Taking a ~20-minute nap or a ~90-minute single-cycle core helps a polyphasic sleeper sustain wakefulness. Maximum wake gaps are dependent on the schedule, time of day, as well as the sleeper's individual needs. With gaps too large, one will always experiences bouts of tiredness during it and be unable to fully adapt to the schedule.


	==Circadian rhythm== <!--T:11-->		==Circadian rhythm== <!--T:11-->
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	To maintain the stability of the circadian rhythm, all polyphasic sleep schedules must stay relatively consistent day-to-day, without large changes in core or dark period timings. As such, schedules that are not aligned with the 24-hour day are unsustainable and unhealthy. Examples of which includes cycles longer than 24 hours (delaying sleep phases continually) or employing drastically different sleep schedules on a day-to-day basis.		To maintain the stability of the circadian rhythm, all polyphasic sleep schedules must stay relatively consistent day-to-day, without large changes in core or dark period timings. As such, schedules that are not aligned with the 24-hour day are unsustainable and unhealthy. Examples of which includes cycles longer than 24 hours (delaying sleep phases continually) or employing drastically different sleep schedules on a day-to-day basis.


	==Minimum sleep threshold== <!--T:14-->		==Minimum sleep threshold== <!--T:14-->
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	Core sleeps are favoured during night time, as they allow sufficient time to complete SWS-filled sleep cycles. They are also easier to schedule at night for most people due to social obligations. Naps are favoured in the day, since deeper sleep stages are less likely to appear then. After adaptation, naps can be relatively flexible, whereas cores are much harder to move.		Core sleeps are favoured during night time, as they allow sufficient time to complete SWS-filled sleep cycles. They are also easier to schedule at night for most people due to social obligations. Naps are favoured in the day, since deeper sleep stages are less likely to appear then. After adaptation, naps can be relatively flexible, whereas cores are much harder to move.


	==Consistency== <!--T:22-->		==Consistency== <!--T:22-->
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	During adaptation, most polyphasic schedules (other than non-reducing ones) are strict, that is, they must be done very consistently, without missed sleeps, moved sleeps, oversleeps, or undersleeps. If your life schedule cannot accomodate the sleep schedule you are planning for almost all days, it is unlikely that you will ever be able to adapt to it. One or two minor mishaps should not cause too much damage to your adaptation. However, as the mistakes accumulate, your chance of successful adaptation decreases. It is therefore necessary to plan ahead and avoid these mistakes, by carefully scheduling your life around the sleeps as well as setting proper alarms to avoid oversleeps.		During adaptation, most polyphasic schedules (other than non-reducing ones) are strict, that is, they must be done very consistently, without missed sleeps, moved sleeps, oversleeps, or undersleeps. If your life schedule cannot accomodate the sleep schedule you are planning for almost all days, it is unlikely that you will ever be able to adapt to it. One or two minor mishaps should not cause too much damage to your adaptation. However, as the mistakes accumulate, your chance of successful adaptation decreases. It is therefore necessary to plan ahead and avoid these mistakes, by carefully scheduling your life around the sleeps as well as setting proper alarms to avoid oversleeps.


	==Schedule lines== <!--T:24-->		==Schedule lines== <!--T:24-->

Admin: Text replacement - "sleep deprivation" to "sleep deprivation"

2020-12-20T16:03:15Z

Text replacement - "sleep deprivation" to "sleep deprivation"

← Older revision		Revision as of 16:03, 20 December 2020
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	<translate>		<translate>
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	Scheduling sleep is a complex topic that involves many aspects and must be done in accordance to one's individual needs. With a poorly designed polyphasic schedule, you will experience crippling sleep deprivation and most likely never adapt, wasting weeks or months of your life. This page details the current consensus on scheduling.		Scheduling sleep is a complex topic that involves many aspects and must be done in accordance to one's individual needs. With a poorly designed polyphasic schedule, you will experience crippling [[wikipedia:Sleep_deprivation\|sleep deprivation]] and most likely never adapt, wasting weeks or months of your life. This page details the current consensus on scheduling.

Admin: Marked this version for translation

2020-12-09T00:45:01Z

Marked this version for translation

Show changes

Admin: /* Minimum sleep threshold */

2020-12-07T08:02:25Z

Minimum sleep threshold

← Older revision		Revision as of 08:02, 7 December 2020
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	==Minimum sleep threshold==		==Minimum sleep threshold==
	{{see\|Age}}		{{see also\|Age}}
	Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.		Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.

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	\|Not considered possible for most people.		\|Not considered possible for most people.
	\|}		\|}


	==Sleep block lengths==		==Sleep block lengths==

Admin at 08:02, 7 December 2020

2020-12-07T08:02:00Z

← Older revision		Revision as of 08:02, 7 December 2020
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	==Circadian rhythm==		==Circadian rhythm==
			{{TNT\|Further\|Dark period}}
	The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It generates hormonal changes throughout the day consistently to produce effects on the body. One of the main effects is the secretion of [[Wikipedia:Melatonin\|melatonin]], the presence of which is essential for entering SWS, and also affects the timing of REM sleep.		The circadian rhythm is the body clock aligned to local solar time by light exposure and food intake, among other factors. It generates hormonal changes throughout the day consistently to produce effects on the body. One of the main effects is the secretion of [[Wikipedia:Melatonin\|melatonin]], the presence of which is essential for entering SWS, and also affects the timing of REM sleep.

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	==Minimum sleep threshold==		==Minimum sleep threshold==
			{{see\|Age}}
	Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.		Since vital sleep stages are generally not possible to reduce, the extent of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.

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	{{Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}
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Admin: Prepared the page for translation

2020-12-05T11:53:15Z

Prepared the page for translation

Show changes