Scheduling overview and Translations:Main Page/24/ru: Difference between pages

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Scheduling sleep is a complex topic that involves many aspects and must be done in accordance to one's individual needs. With a poorly designed polyphasic schedule, you will experience crippling sleep deprivation and most likely never adapt, wasting weeks or months of your life. This page details the current consensus on scheduling.  
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | Polyphasic Sleep Schedules
|-
! colspan="1" style="text-align:center; padding: 0.2em; background-color: #F0F8FF;" | [[Special:MyLanguage/Scheduling overview|Scheduling overview]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Biphasic|Biphasic]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/E1|E1]] ([[Special:MyLanguage/E1#Extended|Extended]]) •
[[Special:MyLanguage/Siesta|Siesta]] •
[[Special:MyLanguage/Segmented|Segmented]] •
[[Special:MyLanguage/BiphasicX|BiphasicX]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Everyman|Everyman]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/E2|E2]] ([[Special:MyLanguage/E2#Extended|Extended]]) •
[[Special:MyLanguage/E3|E3]] ([[Special:MyLanguage/E3#Extended|Extended]]) •
[[Special:MyLanguage/E4|E4]] ([[Special:MyLanguage/E4#Extended|Extended]]) •
[[Special:MyLanguage/E5|E5]] •
[[Special:MyLanguage/Sevamayl|Sevamayl]] •
[[Special:MyLanguage/Trimaxion|Trimaxion]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Dual core|Dual core]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/DC1|DC1]] ([[Special:MyLanguage/DC1#Extended|Extended]]) •
[[Special:MyLanguage/DC2|DC2]] ([[Special:MyLanguage/DC2#Extended|Extended]]) •
[[Special:MyLanguage/DC3|DC3]] •
[[Special:MyLanguage/DC4|DC4]] •
[[Special:MyLanguage/Bimaxion|Bimaxion]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Tri core|Tri core]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Triphasic|Triphasic]] •
[[Special:MyLanguage/TC1|TC1]] •
[[Special:MyLanguage/TC2|TC2]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Nap only|Nap only]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Uberman|Uberman]] •
[[Special:MyLanguage/Dymaxion|Dymaxion]] •
[[Special:MyLanguage/Tesla|Tesla]] •
[[Special:MyLanguage/Spamayl|Spamayl]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Experimental
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/QC0|QC0]] •
[[Special:MyLanguage/Ducamayl|Ducamayl]] •
[[Special:MyLanguage/Camayl|Camayl]] •
[[Special:MyLanguage/Hypothetical|Hypothetical]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Non-polyphasic
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Monophasic|Monophasic]] •
[[Special:MyLanguage/Random|Random]]
|}


== Sleep stages ==
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
[[Wikipedia: Neuroscience of sleep |Sleep]] is a complex phenomenon that causes physiological changes all over the body. However, it mainly affects the brain. According to the electrical activities in the brain, sleep is divided into [[Wikipedia:Rapid eye movement sleep |rapid-eye movement]] (REM) and non-REM (NREM) stages. NREM sleep is further divided into three stages according to the frequency and amplitude of brainwaves.  
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | [[Special:MyLanguage/Template:Polyphasic Lifestyle | Polyphasic Lifestyle]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | General
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Age|Age]] •
[[Special:MyLanguage/Exercise|Exercise]] •
[[Special:MyLanguage/Dark period|Dark period]] •
[[Special:MyLanguage/Travelling|Travelling]] •
[[Special:MyLanguage/Food|Food]] •
[[Special:MyLanguage/Flexing|Flexing]] •
[[Special:MyLanguage/Non-reducing|Non-reducing]] •
[[Special:MyLanguage/Long term|Long term]] •
[[Special:MyLanguage/Circadian management|Circadian management]] •
[[Special:MyLanguage/Gaining weight|Gaining weight]] •
[[Special:MyLanguage/Seasonal changes in sleep|Seasonal changes in sleep]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Substances
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Caffeine|Caffeine]] •
[[Special:MyLanguage/Orexin|Orexin]] •
[[Special:MyLanguage/Alcohol|Alcohol]] •
[[Special:MyLanguage/Cannabis|Cannabis]] •
[[Special:MyLanguage/Stimulants|Stimulants]] •
[[Special:MyLanguage/Modafinil|Modafinil]] •
[[Special:MyLanguage/Antidepressants|Antidepressants]] •
[[Special:MyLanguage/Herbal supplements|Herbal supplements]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/Sleep tech|Sleep tech]]
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Sleep trackers|Sleep trackers]] •
[[Special:MyLanguage/Olimex OpenEEG|Olimex]] •
[[Special:MyLanguage/Zeo Sleep Manager|Zeo]] •
[[Special:MyLanguage/Dreem|Dreem]] •
[[Special:MyLanguage/Pavlok|Pavlok]] •
[[Special:MyLanguage/Sonic Bomb|Sonic Bomb]] •
[[Special:MyLanguage/StayAwake|StayAwake]] •
[[Special:MyLanguage/NoMoreOversleeps|NoMoreOversleeps]] •
[[Special:MyLanguage/Activity trackers|Activity trackers]] •
[[Special:MyLanguage/Napchart|Napchart]] •
[[Special:MyLanguage/Muse S|Muse S]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Miscellaneous
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/Skipping sleep|Skipping sleep]] •
[[Special:MyLanguage/Emergencies|Emergencies]] •
[[Special:MyLanguage/Daylight savings time|Daylight savings time]] •
[[Special:MyLanguage/Sickness|Sickness]] •
[[Special:MyLanguage/Consistency|Consistency]] •
[[Special:MyLanguage/Religion|Religion]]
|-
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Related info
|-
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
[[Special:MyLanguage/NoFap|NoFap]] •
[[Special:MyLanguage/Wim Hof Method|Wim Hof Method]] •
[[Special:MyLanguage/Buteyko|Buteyko]] •
[[Special:MyLanguage/Meditation|Meditation]] •
[[Special:MyLanguage/Lucid dreaming|Lucid dreaming]] •
[[Special:MyLanguage/Yoga nidra|Yoga nidra]] •
[[Special:MyLanguage/Polyphasic philosophy|Polyphasic philosophy]] •
[[Special:MyLanguage/Chronotherapy|Chronotherapy]] •
[[Special:MyLanguage/Mental illnesses|Mental illnesses]]
|}


NREM Stage 1, accounting for 5-10% of total sleep in monophasic adults, is the lightest of all NREM Stages. During this stage, awareness to the external environment and consciousness is diminished. Some people experience hypnic jerks or hypnagogic hallucinations during this stage. A mix of alpha waves and theta waves are present in this stage.
{| class="wikitable mobileonly" style="width:100%; font-size: 0.8em; line-height: 1.2;"
 
|+ style="font-size: 1em; font-weight: bold; padding: 0.2em; background-color: #EAF2F8; color: #154360; border-bottom: 1px solid #AED6F1;" | [[Special:MyLanguage/Template:Adaptation to Polyphasic Sleep | Adaptation to Polyphasic Sleep]]
NREM Stage 2, accounting for 45-55% of total sleep, is deeper than the first one. It is more difficult to be awaken from than from the NREM 1. This stage is characterized by K-complexes and sleep spindles, which are abrupt interruptions in alpha waves activity. This stage of sleep also plays a role in maintaining wakefulness over long periods.
|-
 
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Mechanism
NREM Stage 3, accounting for 15-25% of total sleep, is the deepest of all sleep stages. This stage contains primarily delta waves, which are high-amplitude and low-frequency. Hence, this stage is also known as slow-wave sleep (SWS). It is very difficult to wake up from this stage; attempts at doing so tend to result in sleep inertia -- a period intense grogginess and impaired cognitive function. This stage of sleep plays a critical role in the maintenance of the brain through the glymphatic system. This process takes about 30 to 60 minutes of continuous NREM3 to complete, and could be hindered by schedules containing only short naps.
|-
 
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
REM, accounting for 20-25% of total sleep, is characterized by high frequency, low amplitude activity that resembles that during wakefulness and rapid eye movements. In this stage, muscles are also paralyzed and body temperature becomes unregulated. Vivid dreams are also often experienced during this stage, and the muscle atonia (paralysis) prevents the sleeper from acting them out.
[[Special:MyLanguage/Sleep basics|Basics]] •
 
[[Special:MyLanguage/Polyphasic sleep theory|Theory]] •
== Sleep reduction through polyphasic sleep ==
[[Special:MyLanguage/SWS rebound|SWS rebound]] •
SWS and REM (collectively termed ''vital sleep stages'') are the most necessary for the body, and in general cannot be cut. When a sleeper does not get a sufficient amount of SWS or REM, the respective pressure starts to build up. As the pressure builds, the body starts to favour that kind of sleep over others. At some point, this can lead to sleep-onset REM (SOREM) and sleep-onset SWS (SOSWS), which enables a sleeper to gain the required amount of SWS and REM in a shorter amount of time. Moreover, when sleep is restricted, vital sleep stages displaces light sleep (NREM 1 and 2), which further reduces the amount of total sleep needed to sustain the body.
[[Special:MyLanguage/REM rebound|REM rebound]] •
 
[[Special:MyLanguage/SOREM|SOREM]] •
However, as NREM 2 gets reduced, the ability to stay awake for long periods diminishes. This is why schedules with less total sleep time (TST) need more sleeps spread throughout the day to be sustainable. Taking a ~20-minute nap or a ~90-minute single-cycle core helps a polyphasic sleeper sustain wakefulness. Maximum wake gaps are dependent on the schedule, time of day, as well as the sleeper's individual needs. With gaps too large, one will always experiences bouts of tiredness during it and be unable to fully adapt to the schedule.
[[Special:MyLanguage/SOSWS|SOSWS]] •
 
[[Special:MyLanguage/Repartitioning|Repartitioning]] •
==Circadian rhythm==
[[Special:MyLanguage/Wake time reduction|Wake time reduction]] •
 
[[Special:MyLanguage/WASO|WASO]]
==Minimum sleep threshold==
|-
Since vital sleep stages are generally not possible to reduce, the amount of compression required to sustain a schedule increases dramatically as total sleep time reduces. Compressing sleep, however, requires adaptation, and greater levels of compression necessitates harsher and/or longer adaptations. As such, schedules can be classified by their difficulty level, which is mostly a function of the amount of sleep cut.  
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Methods
 
|-
The necessity of vital sleep stages also implies that certain schedules, such as Uberman or Dymaxion, will be unachieveable for most people as its total sleep is below the total vital sleep required for most people.  
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
 
[[Special:MyLanguage/Cold turkey|Cold turkey]] •
Here is a basic classifcation of schedules by their difficulty level, assuming a typical sleeper with 8h monophasic sleep and normal levels of SWS and REM:
[[Special:MyLanguage/Naptation|Naptation]] •
{| class="wikitable"
[[Special:MyLanguage/Gradual adaptation|Gradual adaptation]] •
|+
[[Special:MyLanguage/Recovery|Recovery]] •
!Difficulty
[[Special:MyLanguage/Reverse gradual adaptation|Reverse gradual adaptation]]
!Example schedules
|-
!TST range
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | [[Special:MyLanguage/4-Stages Adaptation Model | Stages Model]]
!Sleep time cut
!Note
|-
|-
|Easy
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
|BiphasicX, E1-ext,
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 1|Stage 1]] •
Siesta-ext, Segmented-ext
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 2|Stage 2]] •
|7-9
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]] •
|Negligible
[[Special:MyLanguage/4-Stages Adaptation Model#Stage 4|Stage 4]]
|
|-
|-
|Moderate
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Symptoms
|E1, E2, E3-ext, Siesta, DC1, Triphasic-ext,
Segmented, DC1-ext
|5-6
|1-2 hours
|
|-
|-
|Hard
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
|E3, DC2, Triphasic
[[Special:MyLanguage/Insomnia|Insomnia]] •
|4-5
[[Special:MyLanguage/Awareness during sleep|Awareness during sleep]] •
|2-3 hours
[[Special:MyLanguage/Premature wakes|Premature wakes]] •
|
[[Special:MyLanguage/Sleep inertia|Sleep inertia]] •
[[Special:MyLanguage/Wake time programming|Wake time programming]]
|-
|-
|Very hard
! style="background-color: #F8F9F9; text-align:left; padding: 0.2em 0.3em;" | Failure
|DC3, Bimaxion
|4
|3-4 hours
|
|-
|-
|Extremely hard
| style="padding: 0.15em 0.15em 0.15em 0.3em;" |
|E4, E3-shortened, Uberman, Dymaxion
[[Special:MyLanguage/Stage 3/4 loop|Stage 3/4 loop]] •
|<4
[[Special:MyLanguage/Oversleep syndrome|Oversleep syndrome]] &bull;
|>4 hours
[[Special:MyLanguage/Unstable adaptation|Unstable adaptation]]
|
|}
|}


==Sleep block lengths==
{{TNT|Polyphasic Sleep Schedules}}
 
==Consistency==
 
==Schedule lines==
 
==Everyman vs Dual core/Tri core==

Latest revision as of 19:19, 24 May 2025

Polyphasic Sleep Schedules
Scheduling overview
Biphasic

E1 (Extended) • Siesta • Segmented • BiphasicX

Everyman

E2 (Extended) • E3 (Extended) • E4 (Extended) • E5 • Sevamayl • Trimaxion

Dual core

DC1 (Extended) • DC2 (Extended) • DC3 • DC4 • Bimaxion

Tri core

Triphasic • TC1 • TC2

Nap only

Uberman • Dymaxion • Tesla • Spamayl

Experimental

QC0 • Ducamayl • Camayl • Hypothetical

Non-polyphasic

Monophasic • Random

Polyphasic Lifestyle
General

Age • Exercise • Dark period • Travelling • Food • Flexing • Non-reducing • Long term • Circadian management • Gaining weight • Seasonal changes in sleep

Substances

Caffeine • Orexin • Alcohol • Cannabis • Stimulants • Modafinil • Antidepressants • Herbal supplements

Sleep tech

Sleep trackers • Olimex • Zeo • Dreem • Pavlok • Sonic Bomb • StayAwake • NoMoreOversleeps • Activity trackers • Napchart • Muse S

Miscellaneous

Skipping sleep • Emergencies • Daylight savings time • Sickness • Consistency • Religion

Related info

NoFap • Wim Hof Method • Buteyko • Meditation • Lucid dreaming • Yoga nidra • Polyphasic philosophy • Chronotherapy • Mental illnesses

Adaptation to Polyphasic Sleep
Mechanism

Basics • Theory • SWS rebound • REM rebound • SOREM • SOSWS • Repartitioning • Wake time reduction • WASO

Methods

Cold turkey • Naptation • Gradual adaptation • Recovery • Reverse gradual adaptation

Stages Model

Stage 1 • Stage 2 • Stage 3 • Stage 4

Symptoms

Insomnia • Awareness during sleep • Premature wakes • Sleep inertia • Wake time programming

Failure

Stage 3/4 loop • Oversleep syndrome • Unstable adaptation


Biphasic
Everyman
Dual core
Tri core
Nap only
Экспериментальные
Не полифазные
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