Triphasic - Revision history

Admin at 03:13, 6 January 2021

2021-01-06T03:13:18Z

← Older revision		Revision as of 03:13, 6 January 2021
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	<translate><!--T:1-->		<translate><!--T:1-->
	Triphasic is the original and most popular [[Special:MyLanguage/Tri core\|Tri core]] schedule, which consists of 3 [[Special:MyLanguage/Cores\|core]] sleeps and no [[Special:MyLanguage/naps\|naps]].		Triphasic is the original and most popular [[Special:MyLanguage/Tri core\|Tri core]] schedule, which consists of 3 [[Special:MyLanguage/Cores\|core]] sleeps and no [[Special:MyLanguage/naps\|naps]].


	== Origin== <!--T:2-->		== Origin== <!--T:2-->
Line 11:		Line 10:
	<!--T:3-->		<!--T:3-->
	Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />		Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />


	== Mechanism == <!--T:4-->		== Mechanism == <!--T:4-->
Line 20:		Line 18:
	<!--T:6-->		<!--T:6-->
	As with [[Special:MyLanguage/Dual core\|Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.		As with [[Special:MyLanguage/Dual core\|Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.


	== Adaptation == <!--T:7-->		== Adaptation == <!--T:7-->
Line 32:		Line 29:
	<!--T:10-->		<!--T:10-->
	During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.		During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.


	== Difficulty== <!--T:11-->		== Difficulty== <!--T:11-->
Line 38:		Line 34:
	<!--T:12-->		<!--T:12-->
	The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[Special:MyLanguage/E3\|E3]], due to the need to split SWS over several cores as well as its longer gaps.		The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[Special:MyLanguage/E3\|E3]], due to the need to split SWS over several cores as well as its longer gaps.


	== Lifestyle consideration == <!--T:13-->		== Lifestyle consideration == <!--T:13-->
Line 52:		Line 47:
	<!--T:17-->		<!--T:17-->
	Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.		Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.


	=== Extended === <!--T:18-->		=== Extended === <!--T:18-->
Line 64:		Line 58:
	[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]		[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]
	Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.		Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.


	== References == <!--T:21-->		== References == <!--T:21-->

Admin: Marked this version for translation

2021-01-05T10:01:59Z

Marked this version for translation

← Older revision		Revision as of 10:01, 5 January 2021
Line 3:		Line 3:
	</translate>		</translate>
	{{TNT\|Triphasic}}		{{TNT\|Triphasic}}
	<translate>Triphasic is the original and most popular [[Special:MyLanguage/Tri core\|Tri core]] schedule, which consists of 3 [[Special:MyLanguage/Cores\|core]] sleeps and no [[Special:MyLanguage/naps\|naps]].		<translate><!--T:1-->
			Triphasic is the original and most popular [[Special:MyLanguage/Tri core\|Tri core]] schedule, which consists of 3 [[Special:MyLanguage/Cores\|core]] sleeps and no [[Special:MyLanguage/naps\|naps]].


	== Origin==		== Origin== <!--T:2-->

			<!--T:3-->
	Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />		Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />


	== Mechanism ==		== Mechanism == <!--T:4-->

			<!--T:5-->
	The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.		The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

			<!--T:6-->
	As with [[Special:MyLanguage/Dual core\|Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.		As with [[Special:MyLanguage/Dual core\|Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.


	== Adaptation ==		== Adaptation == <!--T:7-->

			<!--T:8-->
	In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.		In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.

			<!--T:9-->
	As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[Special:MyLanguage/monophasic\|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning\|repartitioned]] into each core sleep according to the homeostatic and circadian pressures.		As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[Special:MyLanguage/monophasic\|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning\|repartitioned]] into each core sleep according to the homeostatic and circadian pressures.

			<!--T:10-->
	During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.		During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.


	== Difficulty==		== Difficulty== <!--T:11-->

			<!--T:12-->
	The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[Special:MyLanguage/E3\|E3]], due to the need to split SWS over several cores as well as its longer gaps.		The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[Special:MyLanguage/E3\|E3]], due to the need to split SWS over several cores as well as its longer gaps.


	== Lifestyle consideration ==		== Lifestyle consideration == <!--T:13-->

			<!--T:14-->
	Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.		Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

			<!--T:15-->
	Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.		Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.

	== Variants ==		== Variants == <!--T:16-->

			<!--T:17-->
	Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.		Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.


	=== Extended ===		=== Extended === <!--T:18-->

			<!--T:19-->
	[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]		[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]
	The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.		The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.

			<!--T:20-->
	A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap and can be utilized for various activities. The first core can begin later, up to around 23:00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.		A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap and can be utilized for various activities. The first core can begin later, up to around 23:00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.
	[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]		[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]
Line 53:		Line 66:


	== References ==		== References == <!--T:21-->

	</translate>		</translate>
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="leif">{{cite web \|url=http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false \|author=Leif Weaver \|date=2011 \|title=Blog \|access-date=2020-12-18}}		<ref name="leif">{{cite web \|url=http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false \|author=Leif Weaver \|date=2011 \|title=Blog \|access-date=2020-12-18}}
	<translate></ref>		<translate><!--T:22-->
			</ref>
	}}		}}

			<!--T:23-->
	[[Category:Schedules]]		[[Category:Schedules]]
	</translate>		</translate>

Admin: Prepared the page for translation

2021-01-05T10:01:42Z

Prepared the page for translation

← Older revision		Revision as of 10:01, 5 January 2021
Line 1:		Line 1:
	{{TNT\|Triphasic}}Triphasic is the original and most popular [[Tri core]] schedule, which consists of 3 [[Cores\|core]] sleeps and no [[naps]].		<languages/>
			<translate>
			</translate>
			{{TNT\|Triphasic}}
			<translate>Triphasic is the original and most popular [[Special:MyLanguage/Tri core\|Tri core]] schedule, which consists of 3 [[Special:MyLanguage/Cores\|core]] sleeps and no [[Special:MyLanguage/naps\|naps]].


	== Origin==		== Origin==

	Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />		Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />


	== Mechanism ==		== Mechanism ==

	The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.		The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

	As with [[Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.		As with [[Special:MyLanguage/Dual core\|Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.


	== Adaptation ==		== Adaptation ==

	In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.		In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.

	As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[monophasic]]. Vital sleep needs to be [[repartitioning\|repartitioned]] into each core sleep according to the homeostatic and circadian pressures.		As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[Special:MyLanguage/monophasic\|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning\|repartitioned]] into each core sleep according to the homeostatic and circadian pressures.

	During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.		During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.


	== Difficulty==		== Difficulty==
	The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[E3]], due to the need to split SWS over several cores as well as its longer gaps.
			The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[Special:MyLanguage/E3\|E3]], due to the need to split SWS over several cores as well as its longer gaps.


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

	Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.		Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

	Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.		Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.

	== Variants ==		== Variants ==

	Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.		Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.


	=== Extended ===		=== Extended ===

	[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]		[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]
	The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.		The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.
Line 33:		Line 51:
	[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]		[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]
	Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.		Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.


	== References ==		== References ==

			</translate>
	{{reflist\|refs=		{{reflist\|refs=
	<ref name="leif">{{cite web \|url=http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false \|author=Leif Weaver \|date=2011 \|title=Blog \|access-date=2020-12-18}}</ref>		<ref name="leif">{{cite web \|url=http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false \|author=Leif Weaver \|date=2011 \|title=Blog \|access-date=2020-12-18}}
			<translate></ref>
	}}		}}

	[[Category:Schedules]]		[[Category:Schedules]]
			</translate>
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}
			<translate>
			</translate>

Admin: reviewed

2021-01-05T07:12:53Z

reviewed

← Older revision		Revision as of 07:12, 5 January 2021
Line 1:		Line 1:
	{{TNT\|Triphasic}}Triphasic is the original and most popular [[Tri core]] schedule, ~~consisting~~ of 3 [[Cores\|core]] sleeps and no [[naps]].		{{TNT\|Triphasic}}Triphasic is the original and most popular [[Tri core]] schedule, which consists of 3 [[Cores\|core]] sleeps and no [[naps]].

	== Origin==		== Origin==
Line 5:		Line 5:

	== Mechanism ==		== Mechanism ==
	~~This sleeps~~ are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.		The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

	As with [[Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.		As with [[Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.
Line 12:		Line 12:
	In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.		In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.

	As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[monophasic]]. Vital sleep needs to be [[repartitioning\|repartitioned]] into each core sleep to according to the homeostatic and circadian pressures.		As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[monophasic]]. Vital sleep needs to be [[repartitioning\|repartitioned]] into each core sleep according to the homeostatic and circadian pressures.

	During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, ~~and~~ may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation ~~have~~ accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.		During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.

	== Difficulty==		== Difficulty==
	The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[E3]], due to the need to split ~~the~~ SWS over several cores as well as its longer gaps.		The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[E3]], due to the need to split SWS over several cores as well as its longer gaps.

	== Lifestyle consideration ==		== Lifestyle consideration ==
	Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.		Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

	Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more ~~a lot of~~ successes.		Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.
	== Variants ==		== Variants ==
	Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.		Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.

	=== Extended ===		=== Extended ===
Line 30:		Line 30:
	The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.		The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.

	A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap, and can be utilized for various activities. The first core can begin later, up to around 23-00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.		A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap and can be utilized for various activities. The first core can begin later, up to around 23:00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.
	[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]		[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]
	Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.		Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.

Admin: finish cutting triphasic

2020-12-23T12:38:46Z

finish cutting triphasic

← Older revision		Revision as of 12:38, 23 December 2020
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	== Difficulty==		== Difficulty==
	The adaptation difficulty is ~~considered~~ "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[E3]], due to the need to split the SWS over several cores as well as its longer gaps.		The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[E3]], due to the need to split the SWS over several cores as well as its longer gaps.

	== Lifestyle consideration ==		== Lifestyle consideration ==
	Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.		Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

	Triphasic-extended, however, is much more practical. ~~The~~ first core can ~~be scheduled late (around 23-00) allows for~~ social events in the evening. More sleep also allows for more physical training flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more a lot of successes.		Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more a lot of successes.
	== Variants ==		== Variants ==
	Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.		Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.
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	=== Extended ===		=== Extended ===
	[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]		[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]
	~~Because of the major difficulty posed by the SWS core during adaptation, this~~ extended version allows more room for SWS in the first core, ~~with a higher chance to avoid many SWS wakes during~~ adaptation. This also ~~bumps~~ the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core.		The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.

	A few ~~polyphasic sleepers~~ have ~~been able to adapt~~ to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. ~~The ability to schedule this distribution of sleep aids in~~ daily scheduling, in which the daytime core can be moved to ~16-17. ~~With an overall easier adaptation than regular Triphasic,~~ the ~~nighttime hours between 2 nocturnal~~ cores can be utilized for various activities ~~without having to sacrifice all productivity when adapting~~. ~~Another bonus from Triphasic-extended is that the '''~~first core can begin ~~at late evening hours'''~~, around ~~11 or 11:30 PM without too much hassle,~~ thanks to the increased total sleep. The core extension also suits individuals with ~~somewhat high~~ sleep requirements, ~~while an adaptation~~ to ~~the~~ regular Triphasic ~~can become unsustainable~~.		A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap, and can be utilized for various activities. The first core can begin later, up to around 23-00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.
			[[File:Triphasic-extended 2.png\|thumb\|Alternative triphasic-extended with a longer morning core]]
	Alternatively, it may be possible to ~~'''~~extend the ~~REM~~ core to 3h~~''' instead of the SWS core in the evening~~, which may ~~be beneficial~~ for social ~~hours in the evening or less sleep in the early evening hours~~. However, it has no known ~~official~~ successes to date. ~~Although it is worth noting that a~~ sleeper with low SWS needs and high REM needs may ~~benefit from~~ this ~~Triphasic-extended~~ variant.		Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.

	== References ==		== References ==

Admin: fix up to variant

2020-12-23T11:57:13Z

fix up to variant

← Older revision		Revision as of 11:57, 23 December 2020
Line 1:		Line 1:
	Triphasic is the original and most ~~commonly known schedule in the~~ [[Tri core~~\|Tri Core family~~]], ~~which consists~~ of ~~only~~ 3 [[Cores\|core]] sleeps and no [[naps]].~~{{TNT\|Triphasic}}~~		{{TNT\|Triphasic}}Triphasic is the original and most popular [[Tri core]] schedule, consisting of 3 [[Cores\|core]] sleeps and no [[naps]].

	== Origin==		== Origin==
	Leif Weaver, ~~the original creator and first polyphasic sleeper with a successful adaptation~~ to ~~Triphasic~~, ~~remained~~ on the schedule for several months.<ref name="leif" />		Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />

	== Mechanism ==		== Mechanism ==
	This ~~schedule was known to be~~ equidistantly ~~scheduled~~, with a 6.5h wake gap between each ~~core sleep~~. ~~Because of the structure, Triphasic can be considered a more extreme [[Segmented]] schedule, with a long [[siesta]]. Despite the origin of the schedule~~, equidistant ~~sleep~~ is not required~~, although '''no more than 8h''' wake gap between any core sleep is recommended~~. ~~For the daytime core and with the recorded successes in Triphasic (except Triphasic-extended)~~, it is ~~possible~~ to ~~stay awake for up~~ to ~~'''~~9 hours~~''' from~~ the daytime ~~core to the core around SWS peak hours, while the wake gap between the 2 other~~ cores ~~around night hours tends~~ to be smaller.		This sleeps are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

	~~Because of the distribution of Triphasic sleep, it also possesses '''characteristics of~~ [[Dual core~~\|Dual Core sleep~~]]~~'''~~, ~~where~~ the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], the ~~sunrise~~ core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep ~~and the~~ daytime core contains mixed sleep stages.		As with [[Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep. The daytime core contains mixed sleep stages.

	== Adaptation ==		== Adaptation ==
	~~When adaptation first begins~~, ~~SWS~~ will ~~resume in all core sleeps~~ as ~~the~~ normal ~~flow of a normal sleep~~ cycle~~, where~~ [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]] ~~begins~~, then SWS ~~continues~~ and then finally REM sleep ~~finishes the cycle~~. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core. ~~However, as~~ adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest ~~because of~~ the ~~extreme~~ [[repartitioning]] ~~of these vital sleep stages~~ into each core sleep to ~~follow~~ the homeostatic and circadian pressures. ~~This will make~~ the first core ~~very~~ difficult to wake from, because of ~~prevalent~~ SWS wakes, ~~which was reported to~~ result in ~~oversleep until~~ the second core. ~~During the whole adaptation, the~~ daytime core is likely the easiest to handle, and ~~can~~ shorten ~~to '''as low as 60 m'''~~ after adaptation~~. Because of the high repartitioning of sleep stages on merely 4.5h total sleep, Triphasic offers a lot of sleep reduction along with a high level of sleep compression~~.		In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.

			As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[monophasic]]. Vital sleep needs to be [[repartitioning\|repartitioned]] into each core sleep to according to the homeostatic and circadian pressures.

			During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, and may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation have accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.

	== Difficulty==		== Difficulty==
	The adaptation difficulty is considered hard due to ~~the~~ low ~~TST~~ and ~~low sleep schedule~~ in the SWS peak.		The adaptation difficulty is considered "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[E3]], due to the need to split the SWS over several cores as well as its longer gaps.

	== Lifestyle consideration ==		== Lifestyle consideration ==
	Because of Triphasic's evening ~~core sleep and daytime core sleep~~ at ~~'''socially~~ inconvenient hours~~'''~~, Triphasic ~~and [[Tri core\|Tri Core]] schedules overall are~~ very ~~unpopular~~. The ~~requirement to have~~ a core in SWS peak ~~(especially on regular Triphasic)~~ makes ~~it necessary to forfeit~~ social life ~~around~~ evening ~~hours~~. ~~Another downside to Triphasic is that~~ 4.5h total sleep is ~~not sufficient to make it very flexible~~ after adaptation. ~~So far, there have only been 1 or 2 known adapted cases of~~ being able to ~~make~~ a Triphasic core ~~flexible~~ by ~~'''no more than~~ 30 ~~m'''~~. With the limited flexibility ~~for an average sleeper (with normal sleep needs)~~, ~~it is very challenging sustaining~~ Triphasic long-term, even if the adaptation ~~phase can be completed~~. ~~Lastly, intense exercising~~ may ~~not~~ be ~~totally supported by Triphasic~~, because ~~increasing~~ SWS requirements ~~for recovery~~ can ~~prove to be very difficult~~ to ~~avoid~~ SWS wakes ~~in any cores~~. ~~However, staying on~~ Triphasic can create a sense of ~~very~~ long days, with ~~a long~~ wake ~~gap between each core.~~		Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

	However, Triphasic-extended has a lot more utility baked into it. The first core can be scheduled late (around 11 PM or later) makes it easier to sustain social life in the evening. More sleep also allows for more physical training, and flexibility after adaptation. Triphasic-extended has great viability in becoming flexible, and can recover from a lot of damages and disruptions from daily life events. The long, uninterrupted morning-afternoon wake gap is often capitalized on by adapted sleepers, with the opportunity to fully commit to different events without having to worry about sleep time. Triphasic-extended is one of the most well-rounded schedules in stock, and has reported a lot of successes. A lot can be achieved on this schedule with only 6h of sleep each day.

			Triphasic-extended, however, is much more practical. The first core can be scheduled late (around 23-00) allows for social events in the evening. More sleep also allows for more physical training flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more a lot of successes.
	== Variants ==		== Variants ==
	Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.		Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.
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	Because of the major difficulty posed by the SWS core during adaptation, this extended version allows more room for SWS in the first core, with a higher chance to avoid many SWS wakes during adaptation. This also bumps the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core.		Because of the major difficulty posed by the SWS core during adaptation, this extended version allows more room for SWS in the first core, with a higher chance to avoid many SWS wakes during adaptation. This also bumps the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core.

	A few polyphasic sleepers have been able to adapt to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. The ability to schedule this distribution of sleep aids in daily scheduling, in which the daytime core can be moved to ~~~'''4 or 5 PM'''~~. With an overall easier adaptation than regular Triphasic, the nighttime hours between 2 nocturnal cores can be utilized for various activities without having to sacrifice all productivity when adapting. Another bonus from Triphasic-extended is that the '''first core can begin at late evening hours''', around 11 or 11:30 PM without too much hassle, thanks to the increased total sleep. The core extension also suits individuals with somewhat high sleep requirements, while an adaptation to the regular Triphasic can become unsustainable.		A few polyphasic sleepers have been able to adapt to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. The ability to schedule this distribution of sleep aids in daily scheduling, in which the daytime core can be moved to ~16-17. With an overall easier adaptation than regular Triphasic, the nighttime hours between 2 nocturnal cores can be utilized for various activities without having to sacrifice all productivity when adapting. Another bonus from Triphasic-extended is that the '''first core can begin at late evening hours''', around 11 or 11:30 PM without too much hassle, thanks to the increased total sleep. The core extension also suits individuals with somewhat high sleep requirements, while an adaptation to the regular Triphasic can become unsustainable.

	Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.		Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.

Admin: added ref templates

2020-12-22T15:52:29Z

added ref templates

← Older revision		Revision as of 15:52, 22 December 2020
Line 1:		Line 1:
	Triphasic is the original and most commonly known schedule in the [[Tri core\|Tri Core family]],~~<ref>[https://www.polyphasic.net/schedules/tri-core/ polyphasic.net]. Retrieved 20-11-2020.</ref>~~ which consists of only 3 [[Cores\|core]] sleeps and no [[naps]].{{TNT\|Triphasic}}		Triphasic is the original and most commonly known schedule in the [[Tri core\|Tri Core family]], which consists of only 3 [[Cores\|core]] sleeps and no [[naps]].{{TNT\|Triphasic}}

	== Origin==		== Origin==
	Leif Weaver, the original creator and first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months.<ref~~>Leif Weaver (2011). ''[http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date~~=~~false Blog]''. Retrieved 18-12-2020.<~~/~~ref~~>		Leif Weaver, the original creator and first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months.<ref name="leif" />

	== Mechanism ==		== Mechanism ==
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	== References ==		== References ==
	<~~references~~ />		{{reflist\|refs=
			<ref name="leif">{{cite web \|url=http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false \|author=Leif Weaver \|date=2011 \|title=Blog \|access-date=2020-12-18}}</ref>
			}}

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

Admin: replaced a ref

2020-12-18T18:54:15Z

replaced a ref

← Older revision		Revision as of 18:54, 18 December 2020
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	== Origin==		== Origin==
	Leif Weaver, the original creator and first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months.		Leif Weaver, the original creator and first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months.<ref>Leif Weaver (2011). ''[http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false Blog]''. Retrieved 18-12-2020.</ref>

	== Mechanism ==		== Mechanism ==

Admin: fixed images, links, references

2020-12-16T03:06:53Z

fixed images, links, references

← Older revision		Revision as of 03:06, 16 December 2020
Line 1:		Line 1:
	Triphasic is the original and most commonly known schedule in the [[Tri ~~Core~~\|Tri Core family]],<ref>[https://www.polyphasic.net/schedules/tri-core/ polyphasic.net]. Retrieved 20-11-2020.</ref> which consists of only 3 [[Cores\|core]] sleeps and no [[naps]].{{TNT\|Triphasic}}		Triphasic is the original and most commonly known schedule in the [[Tri core\|Tri Core family]],<ref>[https://www.polyphasic.net/schedules/tri-core/ polyphasic.net]. Retrieved 20-11-2020.</ref> which consists of only 3 [[Cores\|core]] sleeps and no [[naps]].{{TNT\|Triphasic}}

	== Origin==		== Origin==
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	== Mechanism ==		== Mechanism ==
	This schedule was known to be equidistantly scheduled, with a 6.5h wake gap between each core sleep. Because of the structure, Triphasic can be considered a more extreme [[Segmented]] schedule, with a long [[siesta]]. Despite the origin of the schedule, equidistant sleep is not required, although '''no more than 8h''' wake gap between any core sleep is recommended. For the daytime core and with the recorded successes in Triphasic (except Triphasic-extended), it is possible to stay awake for up to '''9 hours''' from the daytime core to the core around [[SWS peak]] hours, while the wake gap between the 2 other cores around night hours tends to be smaller.		This schedule was known to be equidistantly scheduled, with a 6.5h wake gap between each core sleep. Because of the structure, Triphasic can be considered a more extreme [[Segmented]] schedule, with a long [[siesta]]. Despite the origin of the schedule, equidistant sleep is not required, although '''no more than 8h''' wake gap between any core sleep is recommended. For the daytime core and with the recorded successes in Triphasic (except Triphasic-extended), it is possible to stay awake for up to '''9 hours''' from the daytime core to the core around SWS peak hours, while the wake gap between the 2 other cores around night hours tends to be smaller.

	Because of the distribution of Triphasic sleep, it also possesses '''characteristics of [[Dual core\|Dual Core sleep]]''', where the evening core favors [[SWS]], the sunrise core favors [[REM]] sleep and the daytime core contains mixed sleep stages.		Because of the distribution of Triphasic sleep, it also possesses '''characteristics of [[Dual core\|Dual Core sleep]]''', where the evening core favors [[wikipedia:Slow-wave_sleep\|SWS]], the sunrise core favors [[wikipedia:Rapid_eye_movement_sleep\|REM]] sleep and the daytime core contains mixed sleep stages.

	== Adaptation ==		== Adaptation ==
	When adaptation first begins, SWS will resume in all core sleeps as the normal flow of a normal sleep cycle, where [[light sleep]] begins, then SWS continues and then finally REM sleep finishes the cycle. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core. However, as adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest because of the extreme [[repartitioning]] of these vital sleep stages into each core sleep to follow the homeostatic and circadian pressures. This will make the first core very difficult to wake from, because of prevalent SWS wakes, which was reported to result in oversleep until the second core. During the whole adaptation, the daytime core is likely the easiest to handle, and can shorten to '''as low as 60 m''' after adaptation. Because of the high repartitioning of sleep stages on merely 4.5h total sleep, Triphasic offers a lot of sleep reduction along with a high level of sleep compression.		When adaptation first begins, SWS will resume in all core sleeps as the normal flow of a normal sleep cycle, where [[wikipedia:Non-rapid_eye_movement_sleep\|light sleep]] begins, then SWS continues and then finally REM sleep finishes the cycle. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core. However, as adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest because of the extreme [[repartitioning]] of these vital sleep stages into each core sleep to follow the homeostatic and circadian pressures. This will make the first core very difficult to wake from, because of prevalent SWS wakes, which was reported to result in oversleep until the second core. During the whole adaptation, the daytime core is likely the easiest to handle, and can shorten to '''as low as 60 m''' after adaptation. Because of the high repartitioning of sleep stages on merely 4.5h total sleep, Triphasic offers a lot of sleep reduction along with a high level of sleep compression.

	== Difficulty==		== Difficulty==
Line 16:		Line 16:

	== Lifestyle consideration ==		== Lifestyle consideration ==
	Because of Triphasic's evening core sleep and daytime core sleep at '''socially inconvenient hours''', Triphasic and [[Tri Core]] schedules overall are very unpopular. The requirement to have a core in SWS peak (especially on regular Triphasic) makes it necessary to forfeit social life around evening hours. Another downside to Triphasic is that 4.5h total sleep is not sufficient to make it very flexible after adaptation. So far, there have only been 1 or 2 known adapted cases of being able to make a Triphasic core flexible by '''no more than 30 m'''. With the limited flexibility for an average sleeper (with normal sleep needs), it is very challenging sustaining Triphasic long-term, even if the adaptation phase can be completed. Lastly, intense exercising may not be totally supported by Triphasic, because increasing SWS requirements for recovery can prove to be very difficult to avoid SWS wakes in any cores. However, staying on Triphasic can create a sense of very long days, with a long wake gap between each core.		Because of Triphasic's evening core sleep and daytime core sleep at '''socially inconvenient hours''', Triphasic and [[Tri core\|Tri Core]] schedules overall are very unpopular. The requirement to have a core in SWS peak (especially on regular Triphasic) makes it necessary to forfeit social life around evening hours. Another downside to Triphasic is that 4.5h total sleep is not sufficient to make it very flexible after adaptation. So far, there have only been 1 or 2 known adapted cases of being able to make a Triphasic core flexible by '''no more than 30 m'''. With the limited flexibility for an average sleeper (with normal sleep needs), it is very challenging sustaining Triphasic long-term, even if the adaptation phase can be completed. Lastly, intense exercising may not be totally supported by Triphasic, because increasing SWS requirements for recovery can prove to be very difficult to avoid SWS wakes in any cores. However, staying on Triphasic can create a sense of very long days, with a long wake gap between each core.

	However, Triphasic-extended has a lot more utility baked into it. The first core can be scheduled late (around 11 PM or later) makes it easier to sustain social life in the evening. More sleep also allows for more physical training, and flexibility after adaptation. Triphasic-extended has great viability in becoming flexible, and can recover from a lot of damages and disruptions from daily life events. The long, uninterrupted morning-afternoon wake gap is often capitalized on by adapted sleepers, with the opportunity to fully commit to different events without having to worry about sleep time. Triphasic-extended is one of the most well-rounded schedules in stock, and has reported a lot of successes. A lot can be achieved on this schedule with only 6h of sleep each day.		However, Triphasic-extended has a lot more utility baked into it. The first core can be scheduled late (around 11 PM or later) makes it easier to sustain social life in the evening. More sleep also allows for more physical training, and flexibility after adaptation. Triphasic-extended has great viability in becoming flexible, and can recover from a lot of damages and disruptions from daily life events. The long, uninterrupted morning-afternoon wake gap is often capitalized on by adapted sleepers, with the opportunity to fully commit to different events without having to worry about sleep time. Triphasic-extended is one of the most well-rounded schedules in stock, and has reported a lot of successes. A lot can be achieved on this schedule with only 6h of sleep each day.
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	=== Extended ===		=== Extended ===
	[[File:Triphasic-extended.png~~\|center~~\|thumb\|Sample Triphasic-extended]]		[[File:Triphasic-extended.png\|thumb\|Sample Triphasic-extended\|alt=]]
	Because of the major difficulty posed by the SWS core during adaptation, this extended version allows more room for SWS in the first core, with a higher chance to avoid many SWS wakes during adaptation. This also bumps the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core.		Because of the major difficulty posed by the SWS core during adaptation, this extended version allows more room for SWS in the first core, with a higher chance to avoid many SWS wakes during adaptation. This also bumps the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core.

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	Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.		Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.

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

Admin: REMOVED NON-REDUCING

2020-12-15T17:41:49Z

REMOVED NON-REDUCING

← Older revision		Revision as of 17:41, 15 December 2020
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	Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.		Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.

	~~=== Non-reducing ===~~
	~~[[File:Non-reducing.png\|center\|thumb\|Non-reducing Triphasic]]~~
	Non-reducing Triphasic is rarely ever attempted, but recently there have been some attempts, mostly from underage population. It is unclear what the advantages would be with such a bulky and seemingly cumbersome sleep distribution, compared to Triphasic-extended. Success rate is also very rare, only a case or two. The adaptation is potentially even easier than Triphasic-extended, but this variant is only for short-term, or those who cannot in any way sleep in one long chunk at night. The niches are very small, and despite a lot of sleep, it may not be totally friendly to underage individuals, who are better with a non-reducing biphasic pattern instead.

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