Spamayl - Revision history

Admin at 08:11, 17 January 2021

2021-01-17T08:11:28Z

← Older revision		Revision as of 08:11, 17 January 2021
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	Spamayl is a highly [[flexing\|flexible]] [[Nap only\|nap-only]] [[schedule]]<ref name="rasmus" />, with its main idea being taking a short [[nap]] whenever tired throughout the day.		Spamayl is a highly [[flexing\|flexible]] [[Nap only\|nap-only]] [[schedule]]<ref name="rasmus" />, with its main idea being taking a short [[nap]] whenever tired throughout the day.
	== Origin ==		== Origin ==
	Spamayl is an abbreviation of "Sleep polyphasically as much as you like". It is one of the 4 "-amayl" flexible schedules. It was originally proposed by a forum user Rasmus in a ~~2012~~ forum [https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ post], who reportedly stayed on the schedule for one and a half years. Spamayl is the oldest ~~"-amayl"~~ schedule, which allows taking a varying amount of naps, as opposed to flexible versions of regular schedules. The original design of the schedule exclusively uses 20-minute naps, though variants with longer naps have later been attempted.		Spamayl is an abbreviation of "Sleep polyphasically as much as you like". It is one of the 4 "-amayl" flexible schedules. It was originally proposed by a forum user Rasmus in a 2010 forum [https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ post], who reportedly stayed on the schedule for one and a half years. Spamayl is the oldest Amayl schedule, which allows taking a varying amount of naps, as opposed to flexible versions of regular schedules. The original design of the schedule exclusively uses 20-minute naps, though variants with longer naps have later been attempted.

	This schedule later inspired 3 other ~~"-AMAYL"~~ schedules, which contain cores to fulfill the required SWS, while still adhering to the principle of sleeping when needed.		This schedule later inspired 3 other Amayl schedules, which contain cores to fulfill the required SWS, while still adhering to the principle of sleeping when needed.

	== Mechanism ==		== Mechanism ==
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	== Difficulty==		== Difficulty==
	Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more naps, especially during the adaptation as noted by Rasmus. However, as the flexible naps tend to be less compressed, the overall time possible in vital sleep stages is likely similar. As a result, it is likely that average sleepers still will not be able to make the schedule sustainable. An [[extreme adaptation]] is still going to be required to achieve the needed repartitioning if the TST is to be below 3-4 hours. As a result, the adaptation difficulty of Spamayl is considered extremely ~~difficult~~.		Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more naps, especially during the adaptation as noted by Rasmus. However, as the flexible naps tend to be less compressed, the overall time possible in vital sleep stages is likely similar. As a result, it is likely that average sleepers still will not be able to make the schedule sustainable. An [[extreme adaptation]] is still going to be required to achieve the needed repartitioning if the TST is to be below 3-4 hours, and even if successful, staying on the schedule may not be healthy. As a result, the adaptation difficulty of Spamayl is considered to be extremely hard.

	== Lifestyle Considerations ==		== Lifestyle Considerations==
	Spamayl fits those with ~~self-employment, working from home~~, but is also ~~possible~~ for ~~programming jobs, having~~ stable ~~daily~~ schedules. ~~For~~ those ~~who have gotten used to 20 m naps, there is allegedly no limit in Spamayl’s flexibility. Another niche Spamayl can have is that individuals (with normal sleep requirements) who are in desperate need~~ of extra ~~wake~~ time ~~and flexibility of~~ sleep times ~~can practice Spamayl~~ for ~~a short time (e~~.g, a ~~couple days~~, ~~some weeks)~~. ~~Examples include '''new parents''' who need~~ to ~~spend a lot of wake time~~ on ~~watch for their babies~~, and the ~~unpredictable events can make Spamayl a temporarily good candidate to attempt~~.		{{see\|Uberman#Lifestyle considerations}}
			Spamayl fits those with erratic lifestyles, but may also work for those with stable schedules. It may also be useful as an emergency schedule for those needing a lot of extra time in the short term without reliable sleep times, such as for new parents or soldiers during military operations. Compared to simply skipping all sleep, sleeping Spamayl in those situations allows maintaining a basic level of alertness and cognitive functions, which would be severely affected if sleep is totally skipped. However, it is not expected that one would be able to stay on the schedule afterwards, as a full adaptation usually takes longer and the schedule itself may not be sustainable in the long term for many individuals.

	~~Under '''war or apocalyptic times''' where it~~ is ~~necessary~~ to ~~be on~~ the ~~move frequently and perform sustained operations under long periods~~ of ~~time without~~ the ~~possibility for any~~ [[~~Cores~~\|~~core~~]] ~~sleeps ('''<u>Chapter 14 of Why We Nap</u>'''), Spamayl may become a very niche survival tool~~ to ~~at least hold~~ on ~~to for a~~ short ~~time (up~~ to ~~~a couple weeks or so) until a settlement area is found. The flexibility of~~ the ~~schedule (including nap duration) invites more possibility for '''longer naps''' to be used to relieve more tiredness and [[sleep pressure]]~~. ~~Getting~~ some ~~rest from naps (which become more effective over~~ time~~) coupled with~~ the ~~adrenaline generated from~~ the ~~stressful situations can provide certain amount~~ of ~~needed vigilance in the event of severe emergencies to perform better decision-making than skipping sleep entirely. This flexibility also outclasses other~~ nap~~-only schedules like Uberman, with a nap every X hours especially in the niche situations above. '''The goal~~ is ~~not~~ to ~~adapt to Spamayl under these circumstances'''~~, ~~but to use it as a way to learn to increase the body's efficiency~~ to ~~squeeze~~ the ~~most rest possible from each shuteye session, while having to stay awake and perform demanding duties for a lot~~ of ~~hours in the day~~. ~~The brief experience with this nap-only behavior may be tempting for certain motivations behind some personal sleep experiments, without having~~ to ~~worry about the pressure~~ to ~~have to adapt~~.		As with other nap-only schedules, Spamayl is subject to a range of potential health concerns. The lack of long sleeps in the original proposal means that the functioning of the [[Wikipedia:Glymphatic system\|Glymphatic system]] is unlikely to be optimal. Physically active individuals would also likely not be able to rely on short naps alone due to the increased SWS requirement. Even after some time on the schedule, the underlying structure of each nap is still likely to be rather unpredictable, due to the lack of fixed sleep times. Inexperienced sleepers should not attempt to adapt to this schedule.

	~~However~~, ~~because~~ of the ~~nap only structure~~, it is ~~important~~ to ~~remember that Spamayl may not fully support~~ the [[~~wikipedia:Glymphatic_system~~\|~~glymphatic system~~]]'s functions, which is a crucial aspect of well-being. Despite that the naps can be as long as ~60 m, sleepers can still wake in SWS, interrupting the cycle as an abrupt wake. The overall intense sleep pressure to be alleviated by the ~~naps poses a question~~ of whether several bodily functions also have to change due to a long exposure to a sleep regime with no core sleeps. Physically active lifestyles and average sleepers most likely cannot stick to the mere 20 m naps if their Spamayl only contains 20 m naps~~. Exercise~~ and ~~nutrition also play an important role in affecting sleep architecture of each nap, thus it is necessary to closely monitor these factors as well~~. ~~Regardless~~, ~~the unpredictability~~ and ~~flexibility of the nap timing makes it difficult for~~ the ~~body~~ to ~~know what naps to insert [[REM]] and/or SWS, given that REM~~ naps~~, SWS naps and mixed naps can occur at any hours~~ in the day ~~when they are taken. These characteristics makes Spamayl a very inhospitable schedule for most humans~~, ~~so '''inexperienced or non-mutant polyphasic sleepers should not seek to adapt to this schedule and maintain it long-term'''~~.		==Variations==
			In the proposal by Rasmus, he mentioned that most of the naps are placed during the night, since it is usually harder to stay awake at night than in the day. Adapted [[Polyphasic Sleep Discord\|Discord]] user Charlaxy also took the majority of naps between 21 and 07. Nighttime naps allow for more SWS, and help reduce the need to take naps in the day, which can be socially intrusive.

	== ~~Variations~~ ==		===Longer naps===
	~~According to Rasmus~~, ~~most naps are focused~~ in the ~~night, because it is usually harder to stay awake at night than during daytime~~. ~~Adapted Discord user '''Charlaxy''' also reported~~ the ~~majority of~~ naps ~~at night after 8-10pm through early~~ morning ~~before 7am~~. ~~Usually~~, ~~nighttime~~ naps ~~allow for SWS gain and make sure one gets some night sleep~~, and ~~limiting daytime naps~~ to ~~ensure that one can have a (reasonably) comfortable social life~~.		{{See\|Hypothetical#Spamayl-40}}[[File:Spamayl Long Naps.png\|thumb\|A Spamayl variant with mid-cycle length naps\|alt=]]
			In recent years, there has been more successes in Spamayl with the use of longer naps. Any of the naps can be lengthened. The lengthened evening nap provides more time in SWS, and the lengthened morning nap provides more time in REM, making the schedule more easily sustainable. However, it is arguable that these longer "naps" do not technically count as naps, and should instead be considered to be shorter cores.

	~~=== Longer naps ===~~		==References ==
	~~[[File:Spamayl Long Naps.png\|thumb\|A Spamayl variant with mid-cycle length naps\|alt=]]~~
	Up to date, there has been more adaptation success to Spamayl, especially with the use of longer naps. It is worth noting that "-AMAYL" polyphasic schedules are not made to be confined to a specific sleep duration all the time, and Spamayl is no exception. Any sleep duration can be lengthened, as long as it remains a nap. In the above demo example, a nap can last for as long as 60m, and longer naps around dawn (simulating a '''[[Pronap]]''') can be taken advantage of before work to limit the amount of naps during the morning work hours.

	The reason why such nap lengths can work is largely attributed to the '''perpetually fragmented sleep''' in the case of insomniac individuals, who cannot sleep for longer than a couple minutes in one go. It is then possible to start waking up, staying awake after a given nap duration, and wait until they are sleepy enough for the next sleep. As a result, their ever-changing nap durations persist from day to day, allowing each nap to also change accordingly from day to day, or occasionally. The versatility in such nap duration, however, is only viable for individuals with very reduced sleep duration.

	The above example serves to illustrate the position of a longer nap in SWS peak to ensure that more uninterrupted SWS goes into this nap, and other naps concentrated during graveyard hours to reduce the sleep pressure at nighttime. Because any naps can be changed in their duration, at any given time for any given day, there is practically no limit on how many Spamayl variants are viable for adapted sleepers.

	== References ==
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="rasmus">{{cite web \|url=https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ \|title=Spamayl Plan + Discussion \|access-date=2020-11-23}}</ref>		<ref name="rasmus">{{cite web \|url=https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ \|title=Spamayl Plan + Discussion \|access-date=2020-11-23}}</ref>

Admin: cut up to difficulty

2021-01-16T10:22:29Z

cut up to difficulty

← Older revision		Revision as of 10:22, 16 January 2021
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	== Difficulty==		== Difficulty==
	~~However,~~ Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more ~~than 6 or 4~~ naps ~~respectively~~, ~~and~~ the ~~extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain~~. However, ~~because~~ the naps ~~are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules~~, ~~thus requiring more naps to give~~ the ~~same total SWS and REM~~ sleep. It is likely that ~~only adults with genetically reduced sleep needs~~ will be able to ~~accomplish this type of sleeping pattern, due to~~ the ~~inefficiencies of inconsistent sleep times and the very low sleep total~~.		Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more naps, especially during the adaptation as noted by Rasmus. However, as the flexible naps tend to be less compressed, the overall time possible in vital sleep stages is likely similar. As a result, it is likely that average sleepers still will not be able to make the schedule sustainable. An [[extreme adaptation]] is still going to be required to achieve the needed repartitioning if the TST is to be below 3-4 hours. As a result, the adaptation difficulty of Spamayl is considered extremely difficult.

	~~Due~~ to the ~~usually very low~~ TST of 3-4 hours (while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentioned below), lack of cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as a result, the adaptation difficulty of Spamayl is considered ~~'''~~extremely difficult~~'''~~.

	== Lifestyle Considerations ==		== Lifestyle Considerations ==

Admin: /* Cold turkey */

2021-01-16T10:16:42Z

Cold turkey

← Older revision		Revision as of 10:16, 16 January 2021
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	So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.		So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.
	It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.\|sign=Rasmus\|source=https://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}		It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.\|sign=Rasmus\|source=[https://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}

	However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.		However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.

Admin: /* Cold turkey */

2021-01-16T10:16:16Z

Cold turkey

← Older revision		Revision as of 10:16, 16 January 2021
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	So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.		So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.
	It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.\|sign=Rasmus\|source=~~ohttps~~://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}		It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.\|sign=Rasmus\|source=https://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}

	However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.		However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.

Admin: /* Adaptation */

2021-01-16T10:15:35Z

Adaptation

← Older revision		Revision as of 10:15, 16 January 2021
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	Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.		Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.
	== Adaptation ==		== Adaptation ==
	=== Cold ~~Turkey~~ ===		=== Cold turkey ===
	Though there has not been many successful adaptations, all of them so far have been achieved [[cold turkey]]. However, it is important to note that most of the sucesses come from those with greatly reduced sleep needs.		Though there has not been many successful adaptations, all of them so far have been achieved [[cold turkey]]. However, it is important to note that most of the sucesses come from those with greatly reduced sleep needs.

	The adaptation first starts with [[difficulty falling asleep]] and tiredness, as sleep quality is reduced after a sudden change of pattern. Once napping is learned, the naps become more restorative and start to yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer before having to nap again. Without core sleeps, the sleep pressure on Spamayl is intense enough to force the [[repartitioning]] of vital sleep stages into the naps despite the lack of consistent timings, in contrast to other "amayl" schedules.		The adaptation first starts with [[difficulty falling asleep]] and tiredness, as sleep quality is reduced after a sudden change of pattern. Once napping is learned, the naps become more restorative and start to yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer before having to nap again. Without core sleeps, the sleep pressure on Spamayl is intense enough to force the [[repartitioning]] of vital sleep stages into the naps despite the lack of consistent timings, in contrast to other "amayl" schedules.

	Rasmus ~~“during adaptation one can go~~ nap ~~for 20m, wake up~~ (~~and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by~~, ~~if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in~~ that ~~humans usually need~~ to ~~stay awake for at least 90m (one full wake cycle)~~ before ~~sleeping again, otherwise the body~~ will ~~treat it as an interrupted core sleep~~. ~~What is important~~ is ~~to make sure that~~ you ~~actually only take 20 minute naps and that~~ you ~~space them apart adequately~~, ~~so that you’re actually being awake between them~~, ~~which is~~ a ~~more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps~~.		Here is the schedule creator Rasmus's experience with adapation:
			{{quote\|text=You nap whenever you get even slightly sleepy (or, when you know that you won't have time to take a nap before you will get sleepy). The only exception is when you're on an upward curve- like, you napped, got up, 20 minutes later you're still a bit sleepy but definitely getting better.

	~~Rasmus said he never felt tired~~ and ~~once he was~~ tired ~~enough he would lie down and take~~ a ~~20m~~ nap~~. Like other schedules~~, ~~REM naps give huge boost to alertness~~ and naps are ~~usually very deep if they are well-timed~~, ~~because~~ the ~~schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay~~ awake ~~for too long~~.		I think it depends where you come from. I started adapting directly after doing a week or two of Everyman3, so that I was already in the rhythm of sleeping every few hours, so I just continued that, more or less.
			I imagine when you're changing from monophasic, and are used to being up 16 hours apiece, it might look more like that: You're going quite a while without a nap (of course, during a usual day you don't get tired either), then you nap, nap again after an hour or so, a few times during your first polyphasic night, during the second night, when you're already very sleeping deprived, you nap quite often, maybe 15 times, and that keeps up during the next few days.
			When you're getting in a rhythm where your naps are roughly equidistant (so that you're not NOT napping during the day and all the time at night), I expect that the times you spend awake in between naps get shorter.

	~~Overall~~, the ~~alertness boost from~~ the ~~naps is enough~~ to ~~sustain alertness for~~ the ~~next hours. A nap can also be scheduled before~~ or after a ~~certain event comfortably, to ensure low chance for oversleeping as alertness starts to wane. Because the successful adaptations so far are~~ from sleep ~~mutants and heavy insomniacs, this section is written based on their anecdotes~~.		So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.
			It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.\|sign=Rasmus\|source=ohttps://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}

	=== Flexing ~~Adaptation~~ ===		However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.
	Another approach to adapt to Spamayl would be through an adaptation to a schedule with strict sleep times, for example, Uberman with 7 or 8 naps~~. Then~~, ~~the next step is to~~ learn to flex the naps ~~as part of the '''flexing adaptation'''~~, one or two ~~naps~~ at a time, and add ~~more~~ naps when ~~alertness and productivity start to falter, to get used to the varying number of naps~~. ~~While this approach looks viable~~, no one has successfully adapted to Spamayl with a ~~gradual adaptation~~ method, due to the ~~immensely difficult~~ adaptation ~~to a nap-only schedule as~~ the ~~first step, let alone learning to flex sleep on a nap-only pattern~~.
			=== Flexing adaptation ===
			Another approach to adapt to Spamayl would be through an adaptation to a schedule with strict sleep times, for example, Uberman with 7 or 8 naps, and then learn to flex the naps, one or two at a time, and add naps when necessary. However, no one has successfully adapted to Spamayl with a this method, due to both the great difficulty of the first adaptation and the flexing process.

	== Difficulty==		== Difficulty==

Admin: cut up to a part of adaptation

2021-01-15T08:00:41Z

cut up to a part of adaptation

← Older revision		Revision as of 08:00, 15 January 2021
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	== Mechanism ==		== Mechanism ==
	{{further\|Nap only#Mechanism}}		{{further\|Nap only#Mechanism}}
	The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[~~Uberma~~]]n and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can achieve a fast onset of REM or SWS in their nap, even for naps that are not strictly scheduled.		The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[Uberman]] and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can achieve a fast onset of REM or SWS in their nap, even for naps that are not strictly scheduled.

	Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.		Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.
	== Adaptation ==		== Adaptation ==
	=== Cold Turkey ===		=== Cold Turkey ===
	~~Because~~ of ~~the rare adaptations to Spamayl~~ so far~~, the most natural method of adapting to this pattern is '''~~[[cold turkey]]''', from adapted sleepers. Their drastically reduced sleep requirements enable them to sleep when tired, using their broken sleep as a result of insomnia or certain genetic factors to dictate sleep time and sleep around the clock. The adaptation first starts with [[sleep inertia]] and potentially low energy level in the day as a result of a change in sleep behavior with the multiple-nap regime. ~~Once the body gets a hang of the napping habit, the naps become more refreshing and yield more vital sleep stages. As a result~~, it ~~becomes possible~~ to ~~stay awake for a longer period~~ of ~~time before having to nap again, and eventually,~~ the ~~effects of drowsiness generated~~ from ~~delaying a nap occasionally can be recovered quickly. Having no core sleeps means that the naps on Spamayl can be forced to finally [[Repartitioning\|repartition]] REM and SWS into each nap, unlike~~ those ~~on "-AMAYL" schedules~~ with ~~a core~~ sleep~~, whose adaptations always require a prior adaptation to a strict base schedule first~~.		Though there has not been many successful adaptations, all of them so far have been achieved [[cold turkey]]. However, it is important to note that most of the sucesses come from those with greatly reduced sleep needs.

	~~According~~ to ~~'''~~Rasmus~~''',~~ “during adaptation one can go nap for 20m, wake up (and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by, if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in that humans usually need to stay awake for at least 90m (one full wake cycle) before sleeping again, otherwise the body will treat it as an ~~'''~~interrupted core sleep~~'''~~. What is important is to make sure that you actually only take 20 minute naps and that you space them apart adequately, so that you’re actually being awake between them, which is a more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps.		The adaptation first starts with [[difficulty falling asleep]] and tiredness, as sleep quality is reduced after a sudden change of pattern. Once napping is learned, the naps become more restorative and start to yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer before having to nap again. Without core sleeps, the sleep pressure on Spamayl is intense enough to force the [[repartitioning]] of vital sleep stages into the naps despite the lack of consistent timings, in contrast to other "amayl" schedules.

			Rasmus “during adaptation one can go nap for 20m, wake up (and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by, if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in that humans usually need to stay awake for at least 90m (one full wake cycle) before sleeping again, otherwise the body will treat it as an interrupted core sleep. What is important is to make sure that you actually only take 20 minute naps and that you space them apart adequately, so that you’re actually being awake between them, which is a more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps.

	Rasmus said he never felt tired and once he was tired enough he would lie down and take a 20m nap. Like other schedules, REM naps give huge boost to alertness and naps are usually very deep if they are well-timed, because the schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay awake for too long.		Rasmus said he never felt tired and once he was tired enough he would lie down and take a 20m nap. Like other schedules, REM naps give huge boost to alertness and naps are usually very deep if they are well-timed, because the schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay awake for too long.

Admin at 07:39, 15 January 2021

2021-01-15T07:39:08Z

← Older revision		Revision as of 07:39, 15 January 2021
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	== Mechanism ==		== Mechanism ==
	{{further\|Nap only#Mechanism}}		{{further\|Nap only#Mechanism}}
	The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[Uberma]]n and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can ~~also~~ achieve a fast onset of REM or SWS in their nap, ~~with precise timing of sleep~~.		The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[Uberma]]n and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can achieve a fast onset of REM or SWS in their nap, even for naps that are not strictly scheduled.

	Spamayl can ~~also~~ have up to ~10 naps to be scheduled per day ~~realistically~~, which also adds up to a total sleep of ~~4h, a minimum sleep threshold of average sleepers~~. If one or more naps are to ~~set for~~ longer ~~than 20m~~, then ~6-8 naps per day ~~are sufficient to secure~~ the ~~minimum sleep threshold.~~		Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.

	~~Another premise~~ of ~~the schedule is to hover around a somewhat consistent~~ total sleep time ~~from~~ day to day, to ensure ~~that the naps can become more stable and the pattern of tiredness can be more easily detected~~.
	== Adaptation ==		== Adaptation ==
	=== Cold Turkey ===		=== Cold Turkey ===

Admin: cut up to a part of mechanism

2021-01-15T03:54:20Z

cut up to a part of mechanism

← Older revision		Revision as of 03:54, 15 January 2021
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	{{TNT\|tooshort}}		{{TNT\|tooshort}}{{TNT\|Spamayl}}
	A highly [[~~Flexing~~\|flexible]] [[Nap only\|nap-only]] [[~~Template:Polyphasic Sleep Schedules\|~~schedule]]<ref name="rasmus" />, ~~the~~ main idea ~~of which is~~ taking a short [[~~Naps\|~~nap]] whenever tired throughout a day. ~~Usually has a total sleep time close to 3 hours.{{TNT\|Spamayl}}~~		Spamayl is a highly [[flexing\|flexible]] [[Nap only\|nap-only]] [[schedule]]<ref name="rasmus" />, with its main idea being taking a short [[nap]] whenever tired throughout the day.
	== Origin ==		== Origin ==
	Spamayl is an abbreviation of ~~“'''~~Sleep ~~Polyphasically As Much As You Like'''”,~~ one of the 4 "-~~AMAYL~~" ~~polyphasic~~ schedules. ~~Originally~~ proposed by ~~'''~~Rasmus~~'''~~, who reportedly stayed on the schedule for 1.~~5 years,~~ Spamayl is ~~intended to be~~ the ~~first~~ "-~~AMAYL~~" ~~polyphasic~~ schedule ~~with hyper flexibility in sleep times~~, ~~following the body's need for rest~~ to ~~place the naps accordingly~~. The original design of the schedule exclusively uses 20 m naps~~. Recently~~, ~~it is also sometimes referred to as U7 or U8 ([[Uberman]]~~ with ~~7 or 8 [[~~naps~~]])~~.		Spamayl is an abbreviation of "Sleep polyphasically as much as you like". It is one of the 4 "-amayl" flexible schedules. It was originally proposed by a forum user Rasmus in a 2012 forum [https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ post], who reportedly stayed on the schedule for one and a half years. Spamayl is the oldest "-amayl" schedule, which allows taking a varying amount of naps, as opposed to flexible versions of regular schedules. The original design of the schedule exclusively uses 20-minute naps, though variants with longer naps have later been attempted.

	~~The birth of this~~ schedule ~~eventually led to the creations of~~ 3 other "-AMAYL" schedules, while the ~~sleep principles still apply - sleep~~ when ~~tired enough~~.		This schedule later inspired 3 other "-AMAYL" schedules, which contain cores to fulfill the required SWS, while still adhering to the principle of sleeping when needed.

	== Mechanism ==		== Mechanism ==
	{{~~TNT\|Further~~\|Nap only#Mechanism}}		{{further\|Nap only#Mechanism}}
	The schedule is based on the ~~entrainment~~ of 20 m naps~~, napping for 20 m when one is tired enough~~. Since there are no core sleeps, all necessary [[~~wikipedia:Slow-wave_sleep\|~~SWS]] and [[~~wikipedia:Rapid_eye_movement_sleep\|~~REM]] must come from the naps. ~~Like~~ with ~~Uberman~~ and [[Dymaxion]], ~~a SWS nap can be experienced during~~ the ~~REM peak, and REM nap during SWS peak. Sleep pressure is usually huge since SWS and REM have to be repartitioned into all naps, and one cannot predict which~~ sleep ~~type each nap can have, due to~~ the ~~varied number of naps each day. However, Spamayl is '''~~less ~~hostile'''~~ than Uberman and Dymaxion, since it can allow more than 6 or 4 naps respectively, and the extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain. However, because the naps are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules, thus requiring more naps to give the same total SWS and REM sleep. It is likely that only adults with genetically reduced sleep needs will be able to accomplish this type of sleeping pattern, due to the inefficiencies of inconsistent sleep times and the very low sleep total. Experienced nappers can also achieve a fast onset of REM or SWS in their nap, with precise timing of sleep.		The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[Uberma]]n and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can also achieve a fast onset of REM or SWS in their nap, with precise timing of sleep.

	Spamayl can also have up to ~10 naps to be scheduled per day realistically, which also adds up to a total sleep of 4h, a minimum sleep threshold of average sleepers. If one or more naps are to set for longer than 20m, then ~6-8 naps per day are sufficient to secure the minimum sleep threshold.		Spamayl can also have up to ~10 naps to be scheduled per day realistically, which also adds up to a total sleep of 4h, a minimum sleep threshold of average sleepers. If one or more naps are to set for longer than 20m, then ~6-8 naps per day are sufficient to secure the minimum sleep threshold.
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	== Difficulty==		== Difficulty==
			However, Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more than 6 or 4 naps respectively, and the extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain. However, because the naps are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules, thus requiring more naps to give the same total SWS and REM sleep. It is likely that only adults with genetically reduced sleep needs will be able to accomplish this type of sleeping pattern, due to the inefficiencies of inconsistent sleep times and the very low sleep total.

	Due to the usually very low TST of 3-4 hours (while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentioned below), lack of cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as a result, the adaptation difficulty of Spamayl is considered '''extremely difficult'''.		Due to the usually very low TST of 3-4 hours (while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentioned below), lack of cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as a result, the adaptation difficulty of Spamayl is considered '''extremely difficult'''.

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

2021-01-09T18:00:09Z

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

← Older revision	Revision as of 18:00, 9 January 2021
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Admin: Text replacement - "SPAMAYL" to "Spamayl"

2021-01-09T18:00:06Z

Text replacement - "SPAMAYL" to "Spamayl"

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