Triphasic and TC1: Difference between pages

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Triphasic is the original and most commonly known schedule in the Tri Core family, which consists of only 3 core sleeps and no naps.{{TNT|Triphasic}}
{{TNT|TC1}}


== Mechanism ==
== Mechanism ==
Leif Weaver, the first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months. 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.
Tri Core 1, or TC1, is one of the newer version of Triphasic sleep and was created in 2017 with the goal to neutralize the inconvenient daytime core on Triphasic sleep. On TC1, all core sleeps are moved to the night hours since sleep pressure at night is often higher than in the day, and the short daytime nap resembles a short siesta, filling up alertness level with a long daytime wake gap from the third to the first core. There have been few successes on TC1 than on Triphasic because of TC1's somewhat inconvenient structure of night sleep.  


== Adaptation ==
The main difference between Triphasic and TC1 is the addition of a daytime nap and a core that is placed in the middle of the other 2 cores located at SWS and REM peak respectively. As a result, the adaptation to TC1 will be different than to Triphasic. Initially, it will be difficult to fall asleep in the core sleeps because they are placed close to each other. SWS will start to get into the core sleeps, resulting in a slowly building REM debt. However, because there are 3 core sleeps around night hours, staying awake until the next core sleep is deemed easier than on Triphasic when adapting. Each of these core sleeps also gives a different distribution of vital sleep stages - the first core will be very dense with SWS, the second core will be mixed between SWS and some amount of REM sleep and the third core will heavily favor REM sleep. The wake gap between each core should be '''at least 2h''' to facilitate falling asleep in each core to avoid interrupted sleep.  
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 60m''' 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.


== Variants ==
The daytime nap alleviates homeostatic pressure by providing a chance to get more REM sleep, and sustains alertness until the SWS core. However, the repartitioning process on TC1 is no less than, if not more difficult, than on Triphasic, due to the ease for oversleeping in any of the core sleeps when adapting. Because a lot of sleep types go into the core, SWS deprivation may not be the worst to experience on the schedule.
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.


=== Extended ===
After adapting to TC1, one can then slowly transition to DC3 by turning the third core into a nap and adding a third nap in the afternoon (~4 PM).  
[[File:Triphasic-extended.png|center|thumb|Sample Triphasic-extended]]
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 night time 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.
== Lifestyle Considerations ==
The defining distinction between Triphasic and TC1 is that the night gap is a lot more packed on TC1 with the core sleeps. This can create an impression that TC1 divides the day into several small parts with each core giving more and more compressed vital sleep stages. However, because the wake gap at night is shorter on TC1 than on Triphasic, physically lighter and more peaceful activities are preferred on TC1 (e.g, studying, cooking, planning, chores) to assist in falling asleep in the cores. However, to many individuals, it may be very inconvenient to schedule 3 core sleeps at night, when all of them are placed close to one another. Strenuous exercising may also be overbearing for the total sleep of less than 5 hours. It is also very unlikely TC1 will become very flexible after the adaptation, also because of its total sleep. Slightly flexing a core sleep or two, and/or the nap is acceptable, but so far no one has demonstrated how flexible TC1 can be, assuming a normal sleep requirement.  


=== Non-reducing ===
It is also possible to extend one TC1's core by an extra 90m cycle, but so far no one has adapted to this extended variant either, and it is largely outclassed by Triphasic-extended in scheduling convenience and viability. However, TC1 still offers a large amount of sleep reduction (with a difficult adaptation) and can be a fitting choice for those who love Triphasic, or the idea of having 3 core sleeps, but cannot afford any core sleeps during the day.
[[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.
 
== 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 30m'''. With the limited flexibility for an average sleeper (with normal sleep needs), it is very challenging to sustain 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 whole 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.


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

Revision as of 11:31, 20 November 2020

Triphasic
Tri Core 1
chart link

Total sleep4 hours 50 minutes
Proposed byPolyphasic Sleep Discord Community
DifficultyHard
Specification3 single-cycle core sleeps, plus one nap.


Mechanism

Tri Core 1, or TC1, is one of the newer version of Triphasic sleep and was created in 2017 with the goal to neutralize the inconvenient daytime core on Triphasic sleep. On TC1, all core sleeps are moved to the night hours since sleep pressure at night is often higher than in the day, and the short daytime nap resembles a short siesta, filling up alertness level with a long daytime wake gap from the third to the first core. There have been few successes on TC1 than on Triphasic because of TC1's somewhat inconvenient structure of night sleep.

The main difference between Triphasic and TC1 is the addition of a daytime nap and a core that is placed in the middle of the other 2 cores located at SWS and REM peak respectively. As a result, the adaptation to TC1 will be different than to Triphasic. Initially, it will be difficult to fall asleep in the core sleeps because they are placed close to each other. SWS will start to get into the core sleeps, resulting in a slowly building REM debt. However, because there are 3 core sleeps around night hours, staying awake until the next core sleep is deemed easier than on Triphasic when adapting. Each of these core sleeps also gives a different distribution of vital sleep stages - the first core will be very dense with SWS, the second core will be mixed between SWS and some amount of REM sleep and the third core will heavily favor REM sleep. The wake gap between each core should be at least 2h to facilitate falling asleep in each core to avoid interrupted sleep.

The daytime nap alleviates homeostatic pressure by providing a chance to get more REM sleep, and sustains alertness until the SWS core. However, the repartitioning process on TC1 is no less than, if not more difficult, than on Triphasic, due to the ease for oversleeping in any of the core sleeps when adapting. Because a lot of sleep types go into the core, SWS deprivation may not be the worst to experience on the schedule.

After adapting to TC1, one can then slowly transition to DC3 by turning the third core into a nap and adding a third nap in the afternoon (~4 PM).

Lifestyle Considerations

The defining distinction between Triphasic and TC1 is that the night gap is a lot more packed on TC1 with the core sleeps. This can create an impression that TC1 divides the day into several small parts with each core giving more and more compressed vital sleep stages. However, because the wake gap at night is shorter on TC1 than on Triphasic, physically lighter and more peaceful activities are preferred on TC1 (e.g, studying, cooking, planning, chores) to assist in falling asleep in the cores. However, to many individuals, it may be very inconvenient to schedule 3 core sleeps at night, when all of them are placed close to one another. Strenuous exercising may also be overbearing for the total sleep of less than 5 hours. It is also very unlikely TC1 will become very flexible after the adaptation, also because of its total sleep. Slightly flexing a core sleep or two, and/or the nap is acceptable, but so far no one has demonstrated how flexible TC1 can be, assuming a normal sleep requirement.

It is also possible to extend one TC1's core by an extra 90m cycle, but so far no one has adapted to this extended variant either, and it is largely outclassed by Triphasic-extended in scheduling convenience and viability. However, TC1 still offers a large amount of sleep reduction (with a difficult adaptation) and can be a fitting choice for those who love Triphasic, or the idea of having 3 core sleeps, but cannot afford any core sleeps during the day.

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