Changes

=== -AMAYL ===

=== -AMAYL ===

{{Further|SPAMAYL|SEVAMAYL|CAMAYL|Ducamayl}}

{{Further|SPAMAYL|Sevamayl|CAMAYL|Ducamayl}}

The -AMAYL schedules, just as the other flexible schedules, require prior adaptation to a strict base. The differences between these two groups include:

The -AMAYL schedules, just as the other flexible schedules, require prior adaptation to a strict base. The differences between these two groups include:

After adaptation to the strict base, the adaptation to flexing should be performed. The range of flexing is gradually increased step by step, followed by switching to the final -AMAYL schedule. The shifting can be done either with just flexing or by flexing and adding a nap, until the alertness levels have risen back up and stabilized. A 10-15 minute shift should take roughly 3 to 4 days to adapt to for each nap shifted, but can take up to a week. After this step is completed the flexing length of the rigid point is increased, one or two naps at a time. After naps are refreshing despite being flexed a small amount, flexing can be increased in larger jumps. The flexing span can be increased by 30-60 minutes each direction, and then up to 2 hours in each direction for each nap. Occasionally add a nap during unusually long wake periods to get used to a variable nap number. The nap times should after this point be alterable according to the feeling of homeostatic pressure and to make way for duties that change times.

After adaptation to the strict base, the adaptation to flexing should be performed. The range of flexing is gradually increased step by step, followed by switching to the final -AMAYL schedule. The shifting can be done either with just flexing or by flexing and adding a nap, until the alertness levels have risen back up and stabilized. A 10-15 minute shift should take roughly 3 to 4 days to adapt to for each nap shifted, but can take up to a week. After this step is completed the flexing length of the rigid point is increased, one or two naps at a time. After naps are refreshing despite being flexed a small amount, flexing can be increased in larger jumps. The flexing span can be increased by 30-60 minutes each direction, and then up to 2 hours in each direction for each nap. Occasionally add a nap during unusually long wake periods to get used to a variable nap number. The nap times should after this point be alterable according to the feeling of homeostatic pressure and to make way for duties that change times.

Delaying a nap may increase desire to sleep, but once adapted will have no effect on performance, alertness, or general feeling of well-being until it’s delayed excessively – perhaps longer than an hour or two in the morning, or delayed longer than 2-4 hours in the evening. The advantage of SEVAMAYL, though, is if you can anticipate that day’s busy times, then you can plan an extra nap before as well as delaying the default nap much later.

Delaying a nap may increase desire to sleep, but once adapted will have no effect on performance, alertness, or general feeling of well-being until it’s delayed excessively – perhaps longer than an hour or two in the morning, or delayed longer than 2-4 hours in the evening. The advantage of Sevamayl, though, is if you can anticipate that day’s busy times, then you can plan an extra nap before as well as delaying the default nap much later.

It is also possible to learn to flex the core sleep. It is going to be harder to do than flexing the naps, but the process is going to be the same. The placement of the core is shifted in small increments from the rigid point until alertness levels have returned to the high standards, and the process is then repeated with a larger range. It should be possible to learn to flex the start of the core by as much as 90 minutes with this method, however, it takes longer than adapting to flexed naps. 30 minutes of core flex (e.g. 10:30pm or 11:30pm instead of 11pm) should be comfortable and realistic, and take a week or two to adapt to. It can be done simultaneously while adapting to flexed naps. However, it’s unwise to take both to extremes at the same time.

It is also possible to learn to flex the core sleep. It is going to be harder to do than flexing the naps, but the process is going to be the same. The placement of the core is shifted in small increments from the rigid point until alertness levels have returned to the high standards, and the process is then repeated with a larger range. It should be possible to learn to flex the start of the core by as much as 90 minutes with this method, however, it takes longer than adapting to flexed naps. 30 minutes of core flex (e.g. 10:30pm or 11:30pm instead of 11pm) should be comfortable and realistic, and take a week or two to adapt to. It can be done simultaneously while adapting to flexed naps. However, it’s unwise to take both to extremes at the same time.

==== Premature wakes ====

==== Premature wakes ====

During the adaptation to polyphasic schedules, some people will start waking up after around 12 to 15 minutes into a nap. When this is the case, the best approach is to attempt to salvage 5 or more minutes of the nap by returning to sleep. Normally these premature wakes last for a few days to a few weeks, but eventually stop occurring. However, on -AMAYL schedules there is no need to return to sleep after a premature wake from naps. If you wake up before your alarm the best strategy is to get up. Though, it should be noted that returning to sleep and sleeping for the full duration of the nap will yield more wakefulness sustaining. What this means is that it is useful to sleep for the full duration of the nap if one’s schedule requires a long gap of wakefulness to be had. The premature wakes from the naps is the main reason why they are presented as 15 minutes long on the standard SEVAMAYL schedule, which is the average nap length. It is also normal for naps taken during the later parts of the day shorten in length, while early naps stay 20 minutes long. Recently, there have been successful adaptations to SEVAMAYL with occasional extension of a nap after adaptation. One such case, sleeper Gosugenji from the Polyphasic Discord Community has demonstrated that it is possible to occasionally extend a nap duration from 20m to 30m (when a bit more tired than usual to garner more recuperative values from the longer nap) even though his default nap duration is 20m for all naps. This also opens up for even more versatility in nap duration of SEVAMAYL, when the adaptation phase has been completed. This leads back to the importance of the ability to listen to one’s own body when attempting this schedule.

During the adaptation to polyphasic schedules, some people will start waking up after around 12 to 15 minutes into a nap. When this is the case, the best approach is to attempt to salvage 5 or more minutes of the nap by returning to sleep. Normally these premature wakes last for a few days to a few weeks, but eventually stop occurring. However, on -AMAYL schedules there is no need to return to sleep after a premature wake from naps. If you wake up before your alarm the best strategy is to get up. Though, it should be noted that returning to sleep and sleeping for the full duration of the nap will yield more wakefulness sustaining. What this means is that it is useful to sleep for the full duration of the nap if one’s schedule requires a long gap of wakefulness to be had. The premature wakes from the naps is the main reason why they are presented as 15 minutes long on the standard Sevamayl schedule, which is the average nap length. It is also normal for naps taken during the later parts of the day shorten in length, while early naps stay 20 minutes long. Recently, there have been successful adaptations to Sevamayl with occasional extension of a nap after adaptation. One such case, sleeper Gosugenji from the Polyphasic Discord Community has demonstrated that it is possible to occasionally extend a nap duration from 20m to 30m (when a bit more tired than usual to garner more recuperative values from the longer nap) even though his default nap duration is 20m for all naps. This also opens up for even more versatility in nap duration of Sevamayl, when the adaptation phase has been completed. This leads back to the importance of the ability to listen to one’s own body when attempting this schedule.

[[Category: Lifestyle]]

[[Category: Lifestyle]]

{{TNT|Polyphasic Lifestyle}}

{{TNT|Polyphasic Lifestyle}}