Spamayl: Difference between revisions

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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==
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