Ducamayl: Difference between revisions

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{{TNT|Experimental Schedule}}This schedule is a higly flexible schedule derived from the [[Dual core]] schedules.<ref name="reddit" /> Similar to [[SEVAMAYL]], it evolves from adaptation to Dual core schedule such as [[DC2]] and [[DC3#Extended|DC3-extended]]. Unlike with flexed versions of those regular schedules, DUCAMAYL allows taking [[naps]] when tired throughout the day, with a varying number of naps and changes in core timings as well as lengths.{{TNT|DUCAMAYL}}
{{TNT|Experimental Schedule}}This schedule is a higly flexible schedule derived from the [[Dual core]] schedules.<ref name="reddit" /> Similar to [[SEVAMAYL]], it evolves from adaptation to Dual core schedule such as [[DC2]] and [[DC3#Extended|DC3-extended]]. Unlike with flexed versions of those regular schedules, DUCAMAYL allows taking [[naps]] when tired throughout the day, with a varying number of naps and changes in core timings as well as lengths.{{TNT|DUCAMAYL}}
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The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with SEVAMAYL, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep. As with all other sleep schedules, should be at least 90-120 minutes awake between sleeps.
The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with SEVAMAYL, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep. As with all other sleep schedules, should be at least 90-120 minutes awake between sleeps.


A [[pronap]] is viable if the whole DUCAMAYL schedule is rotated backward, with the first core being early enough. When necessary, it is also possible to schedule ultrashort naps (~10 minutes) if regular 20-minute nap are too long to schedule. In general, shorter naps contain much less REM. It is suggested that two 15-minute naps can replace one 20-minute nap, after accounting for the time it takes to fall asleep and reach REM.
[[Dark period]] should be observed similar to other Dual core schedules, starting some time before the first core and ending after the second core. It is recommended to keep dark period consistent, even with the cores being flexed, to maintain a stable circadian rhythm and ensure sleep quality.
 
Longer naps (30-40 minutes), even relatively late in the morning, are viable as long as the SWS is mostly accounted for by the cores. When necessary, it is also possible to schedule ultrashort naps (~10 minutes) if regular 20-minute nap are too long to schedule. In general, shorter naps contain much less REM. It is suggested that two 15-minute naps can replace one 20-minute nap, after accounting for the time it takes to fall asleep and reach REM.


==Adaptation==
==Adaptation==
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==Lifestyle considerations==
==Lifestyle considerations==
Like other “-AMAYL” polyphasic schedules, people with irregular life schedules greatly benefits from DUCAMAYL. Similar to SEVAMAYL, DUCAMAYL is not very suitable for those on strict work schedules, since the ability to flex naps can be gradually lost if not regularly used. Compared to SEVAMAYL, DUCAMAYL generally requires fewer naps in the day, but involves a second core that may limit early morning activities.   
Like other “-AMAYL” schedules, people with irregular life schedules greatly benefits from DUCAMAYL. Similar to SEVAMAYL, DUCAMAYL is not very suitable for those on strict work schedules, since the ability to flex naps can be gradually lost if not regularly used. Compared to SEVAMAYL, DUCAMAYL generally requires fewer naps in the day, but involves a second core that may limit early morning activities.   


Under emergency or social events, both cores sleeps can be delayed to allow more time awake in the evening. Alternatively, the first core may be skipped, and the second core may be extended by one cycle, though this would incur more sleep debt and be more destabilising. The [[dark period]] should change as little as possible to ensure a stable circadian rhythm.  
Under emergency or social events, both cores sleeps can be delayed to allow more time awake in the evening. Alternatively, the first core may be skipped, and the second core may be extended by one cycle, though this would incur more sleep debt and be more destabilising. The [[dark period]] should change as little as possible to ensure a stable circadian rhythm. As a dual core schedule, however, it is inherently less accommodating to [[Circadian management#Late cores|late cores]], and those who needs to do this frequently are recommended to choose SEVAMAYL instead.  


Under normal conditions, dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, '''excessively delaying the first core should be entirely avoided when adapting''' and should not be allowed to happen more than once a week or so, to avoid destabilization. This is because the first core’s SWS quality can greatly falter if delayed too often into late night hours.
Dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, this should not be done early in the adaptation, and too frequently afterwards, to avoid destabilising the schedule.  


External factors such as food, exercise and mental health status should be considered carefully and planned accordingly to ensure the quality of each nap. It is generally better to nap before a heavy or long workout, and meals. Otherwise, napping some hours after these activities is also very viable. It is also crucial to manage personal stress levels, as [https://pubmed.ncbi.nlm.nih.gov/22485105/ emotional distress is shown to increase REM needs] and can put more pressure on the schedule. As an added bonus, the wake gap flexibility between 2 cores allows the schedule to effectively dodge '''[[Daylight Saving Time]]'''.  
Nap timings should still take into account food and physical activity to ensure quality. With a flexible schedule like this, it may require more careful daily planning at all times.


Overall, DUCAMAYL is a much more advanced version of a regular Dual Core schedule, with promising flexibility of all sleep blocks and the tenacious ability to sustain performance across the clock. With a usually somewhat high [[Total sleep time|total sleep]], it can tolerate certain occasions where the regular sleep hygiene practices have to be temporarily forfeited. The malleability of nap amount and duration from day to day is also highly resilient and convenient to maintain the schedule long term. Another added stronghold is the '''support and bond between 2 core sleeps''' - the second core sleep can to some extent fix the inconsistencies and small hiccups from the first core. However, the schedule does offer on average less sleep reduction than SEVAMAYL that proceeds from the very common E3-extended base. While the second core is a great REM stock and mostly safe from real life events, the first core is still vulnerable to evening social hours if done frequently; this is the primary reason that prompts many sleepers to try out Everyman instead.  
It may be possible to occasionally extend either core sleep by one cycle to accommodate extra sleep needs, such as from heavy exercise or sickness, though this should not be done too often. As with all other reducing polyphasic schedules, significant oversleeps due to physical recovery, sickness, or substance use can destabilise the schedule, potentially undoing the adaptation.  


Like other “-AMAYL” schedules (except SPAMAYL), once adapted it is possible to '''occasionally extend either core sleep by 90m''' in the event of slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not be done more than once per 7 or 10 days. Nap durations can also become a lot more versatile on some occasions, being able to be extended to '''30m-40m''' (for early/late morning naps) in experienced sleepers or reduced to '''5-10m''' in the case of emergency that does not allow for the usual 20m, or when it gets late in the day (after ~5:30 PM) to avoid more grogginess upon waking.
== Variants==
 
To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the [[E3|E3-extended]] base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs  or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.  
Lastly, '''excessive sleep''' due to physical recovery, sickness, extended wake periods that promote long sleep, injury, uncontrolled drinking, substance use, etc. can destabilize the whole schedule, which already takes several months to adapt to. With all that said, with thorough planning and execution on all these elements, DUCAMAYL is a powerful schedule to arrive at.


Both core sleeps and the naps will sustain alertness, retain memory, cognitive and ideally physical performance everyday. The ability to gain natural wakes from certain naps or cores is also very satisfying.
{| class="wikitable"
 
!DC3
==Variants==
!DC3-ext
To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the [[E3|E3-extended]] base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs  or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.  
!DC2
!DC1-ext
|-
|[[File:DC3 Base.png|frameless|alt=|200x200px]]
|[[File:DC3-ext Base.png|frameless|alt=|210x210px]]
|[[File:DC2 Base.png|frameless|alt=|200x200px]]
|[[File:DC1-ext Base.png|frameless|alt=|200x200px]]
|}


<gallery widths="200px" heights="200px" perrow="3">
File:DC1-ext Base.png|thumb|DC1-extended
File:DC2 Base.png|thumb|DC2
File:DC3-ext Base.png|thumb|DC3-extended
</gallery>


Aside from these extended variants, '''modified variants''' with 2 2.5h core lengths (2.5-2.5), 1 core of 3h followed by a 2.5h core length (3-2.5), or 3.5-1.5 can be scheduled by experienced sleepers or those who know their sleep architecture well enough through the use of a sleep tracking device. Interestingly enough, one DUCAMAYL’s successful adaptation came from [https://www.polyphasic.net/schedules/dymaxion/ Bimaxion] base (4h TST) and then the sleeper alternated between 1,2 and 3 naps from day to day. The naps are primarily 30m long as a result of utilizing 30m nap duration ('''[[Dymaxion]] naps'''). Since this successful adapter was a mutant sleeper (5-6h monophasic requirement), it makes sense that only people with lower sleep requirements would be able to fully adapt to DUCAMAYL with a very low total sleep.  
Aside from these extended variants, '''modified variants''' with 2 2.5h core lengths (2.5-2.5), 1 core of 3h followed by a 2.5h core length (3-2.5), or 3.5-1.5 can be scheduled by experienced sleepers or those who know their sleep architecture well enough through the use of a sleep tracking device. Interestingly enough, one DUCAMAYL’s successful adaptation came from [https://www.polyphasic.net/schedules/dymaxion/ Bimaxion] base (4h TST) and then the sleeper alternated between 1,2 and 3 naps from day to day. The naps are primarily 30m long as a result of utilizing 30m nap duration ('''[[Dymaxion]] naps'''). Since this successful adapter was a mutant sleeper (5-6h monophasic requirement), it makes sense that only people with lower sleep requirements would be able to fully adapt to DUCAMAYL with a very low total sleep.  
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Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.
Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.


==References==
== References==
{{reflist|refs=
{{reflist|refs=
<ref name="reddit">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/jppeht/official_new_flexible_dual_core_polyphasic/ |title=OFFICIAL! New, Flexible Dual Core Polyphasic Pattern Released: Evolution of the Predecessor Segmented Sleep in the Modern Time |last=GeneralNguyen |website=Reddit |access-date=2020-11-19}}</ref>
<ref name="reddit">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/jppeht/official_new_flexible_dual_core_polyphasic/ |title=OFFICIAL! New, Flexible Dual Core Polyphasic Pattern Released: Evolution of the Predecessor Segmented Sleep in the Modern Time |last=GeneralNguyen |website=Reddit |access-date=2020-11-19}}</ref>
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