Changes

Similarly to Metaman, this schedule is an extended version of [[Dymaxion]], another [[Nap only|nap-only]] schedule with a low total sleep time. Metamaxion was suggested by [[Zandimna]] as an improved version of Metaman with less blocks of sleep needed, which is easier to schedule around the day. It has four 50-minute naps, equidistantly placed throughout the day. This length is on the borderline which divides [[cores]] from naps, so sleeps can be shortened to 45 minutes to ensure they are definitely considered naps. Nevertheless, the total sleep time on Metamaxion is less than 4 hours for both options, so one needs a bit lower than average sleep requirements for adaptation. Longer naps duration means that it's more likely to reach the needed sleep compression and having long enough SWS episodes for the efficiency of the glymphatic system, however this is still extremely difficult for an average person, so the same question as about Metaman remains on this schedule too.

Similarly to Metaman, this schedule is an extended version of [[Dymaxion]], another [[Nap only|nap-only]] schedule with a low total sleep time. Metamaxion was suggested by [[Zandimna]] as an improved version of Metaman with less blocks of sleep needed, which is easier to schedule around the day. It has four 50-minute naps, equidistantly placed throughout the day. This length is on the borderline which divides [[cores]] from naps, so sleeps can be shortened to 45 minutes to ensure they are definitely considered naps. Nevertheless, the total sleep time on Metamaxion is less than 4 hours for both options, so one needs a bit lower than average sleep requirements for adaptation. Longer naps duration means that it's more likely to reach the needed sleep compression and having long enough SWS episodes for the efficiency of the glymphatic system, however this is still extremely difficult for an average person, so the same question as about Metaman remains on this schedule too.

=== SPAMAYL-40 ===

=== Spamayl-40 ===

[[File:Spamayl40.png|thumb|A SPAMAYL-40 variant]]

[[File:Spamayl40.png|thumb|A Spamayl-40 variant]]

Basically has same characteristics as a regular [[SPAMAYL]], except the naps are longer on this one. The amount of naps needed also can be decreased compared to SPAMAYL with shorter naps, which makes this easier to schedule around the day. Also, similarly to Metaman and Metamaxion, SPAMAYL-40 is a bit more doable for regular people. This schedule was suggested a few times, partially done by one member of the community once, who mixed it with shorter naps too though. Longer naps had an architecture of mini-cores, often containing both SWS and REM or one of these stages being dominant. Similarly to the above mentioned schedules, SPAMAYL-40 doesn't allow for long uninterrupted SWS episodes, so is likely unhealthy for the glymphatic system process.

Basically has same characteristics as a regular [[Spamayl]], except the naps are longer on this one. The amount of naps needed also can be decreased compared to Spamayl with shorter naps, which makes this easier to schedule around the day. Also, similarly to Metaman and Metamaxion, Spamayl-40 is a bit more doable for regular people. This schedule was suggested a few times, partially done by one member of the community once, who mixed it with shorter naps too though. Longer naps had an architecture of mini-cores, often containing both SWS and REM or one of these stages being dominant. Similarly to the above mentioned schedules, Spamayl-40 doesn't allow for long uninterrupted SWS episodes, so is likely unhealthy for the glymphatic system process.

=== Modified regular schedules ===

=== Modified regular schedules ===

=== Zoidberg ===

=== Zoidberg ===

[[File:Zoidberg.png|thumb|A Zoidberg napchart]]

[[File:Zoidberg.png|thumb|A Zoidberg napchart]]

A schedule, which was originally suggested by Dr. Zoid. It consists of naps, which are divided by short 20-minute gaps, suggesting the possibility of interchangeably napping for 20 minutes, staying awake for 20 minutes and repeating the cycle N times. Stacked by this method naps are called "z-cores". Extra naps can be added to z-cores or during the day if needed. This is a [[Nap only|nap-only]] schedule, which usually has sleep mostly concentrated during the night. A similar method was suggested by [[Rasmus]] for the adaptation to SPAMAYL.

A schedule, which was originally suggested by Dr. Zoid. It consists of naps, which are divided by short 20-minute gaps, suggesting the possibility of interchangeably napping for 20 minutes, staying awake for 20 minutes and repeating the cycle N times. Stacked by this method naps are called "z-cores". Extra naps can be added to z-cores or during the day if needed. This is a [[Nap only|nap-only]] schedule, which usually has sleep mostly concentrated during the night. A similar method was suggested by [[Rasmus]] for the adaptation to Spamayl.

There is a known registered attempt of adaptation to Zoidberg. Two people couldn't reach the adapted state after sticking to the schedule for a few months, and it was suggested that the reason was the mechanism of interrupted sleep, which leads to unpredictable sleep structure if the gaps between blocks of sleep are too short. Sleepers had difficulties with falling asleep and waking up after Stage 1, presumably because of the frequent REM and SWS wakes. However, it is still not clear if the mechanism of interrupted sleep was the main reason of the difficulties. Zoidberg is Uberman-modified, and the regular Uberman usually isn't adaptable either because of the low total sleep time. Even having a high sleep quality, Zoidberg wouldn't become better for an average person by this criteria. Also there are no EEG readings of those who consistently attempted Zoidberg, so it is impossible to know how high was their sleep quality. There are known attempts of regular schedules, when a sleeper had high sleep quality and still wasn't able to leave the [[Stage 3/4 loop|loop of Stage 3/4]] for weeks or even months, even though the vital sleep stages duration was not much lower than the baseline on mono. An extremely long wake gap during the day makes this schedule unreasonable as well.

There is a known registered attempt of adaptation to Zoidberg. Two people couldn't reach the adapted state after sticking to the schedule for a few months, and it was suggested that the reason was the mechanism of interrupted sleep, which leads to unpredictable sleep structure if the gaps between blocks of sleep are too short. Sleepers had difficulties with falling asleep and waking up after Stage 1, presumably because of the frequent REM and SWS wakes. However, it is still not clear if the mechanism of interrupted sleep was the main reason of the difficulties. Zoidberg is Uberman-modified, and the regular Uberman usually isn't adaptable either because of the low total sleep time. Even having a high sleep quality, Zoidberg wouldn't become better for an average person by this criteria. Also there are no EEG readings of those who consistently attempted Zoidberg, so it is impossible to know how high was their sleep quality. There are known attempts of regular schedules, when a sleeper had high sleep quality and still wasn't able to leave the [[Stage 3/4 loop|loop of Stage 3/4]] for weeks or even months, even though the vital sleep stages duration was not much lower than the baseline on mono. An extremely long wake gap during the day makes this schedule unreasonable as well.

=== Dawn REM naps ===

=== Dawn REM naps ===

[[File:E4densenaps.png|thumb|A [[E4|E4-modified]] variant with densely placed naps during the dawn hours]]

[[File:E4densenaps.png|thumb|A [[E4|E4-modified]] variant with densely placed naps during the dawn hours]]

It was suggested that it might be possible to have [[SOREM]] in naps during the dawn hours (close to the REM peak) even if they are placed close to each other, which is based on the observations how monophasic sleepers often keep dozing off during the morning, getting more and more REM each time, which is also a common technique for increasing dream recall in the lucid dreaming community<ref name="ld" />. There were also a few reported cases of getting SOREM in a couple of naps during the dawn hours with a short gap in between (around 60 minutes), which suggests the possibility of placing naps more densely on [[Everyman]] schedules or SPAMAYL.

It was suggested that it might be possible to have [[SOREM]] in naps during the dawn hours (close to the REM peak) even if they are placed close to each other, which is based on the observations how monophasic sleepers often keep dozing off during the morning, getting more and more REM each time, which is also a common technique for increasing dream recall in the lucid dreaming community<ref name="ld" />. There were also a few reported cases of getting SOREM in a couple of naps during the dawn hours with a short gap in between (around 60 minutes), which suggests the possibility of placing naps more densely on [[Everyman]] schedules or Spamayl.

Generally this method can be used for increasing time spent in REM. A dawn pronap often is used to achieve the same, but a few naps instead can have benefits for those people, who tend to wake up after 15-20m of SOREM. This should also be beneficial for dream recall, since for some sleepers pronaps often end in light sleep, which makes more difficult to recall any dreams after waking up. Triggering SOREM and waking up from REM more frequently increases chances of having higher dream recall.

Generally this method can be used for increasing time spent in REM. A dawn pronap often is used to achieve the same, but a few naps instead can have benefits for those people, who tend to wake up after 15-20m of SOREM. This should also be beneficial for dream recall, since for some sleepers pronaps often end in light sleep, which makes more difficult to recall any dreams after waking up. Triggering SOREM and waking up from REM more frequently increases chances of having higher dream recall.

=== NL4NM20 ===

=== NL4NM20 ===

[[File:Nl4nm20.png|thumb|Alternating mono with nap-only]]

[[File:Nl4nm20.png|thumb|Alternating mono with nap-only]]

A flexible nap only schedule with occasional monophasic days, which was suggested by Edgarvny in 2014<ref name="nl4nm20" /> and is an abbreviation of "No less than 4, no more than 20". The nap-only part of the schedule implies having naps no longer that 20 minutes with wake gaps in between, which last 4 hours or more. Thus the schedule becomes flexible, having 6 naps or less daily, which is a form of SPAMAYL with a few extra rules. Trying to adapt to this schedule, Edgarvny faced long oversleeps from time to time, which became the main feature of NL4NM20. A 8-hour monophasic core can be taken after a few days of nap-only, relieving [[wikipedia:Sleep_deprivation|sleep deprivation]] symptoms and returning a sleeper to the first or second [[4-Stages Adaptation Model|stage of adaptation]], which are milder and can make a wrong impression of being adapted. This state lasts a few more days, allowing to continue a nap-only schedule, but then Stage 3 kicks in, which is accompanied by intense sleepiness. The main consensus of the polyphasic community on NL4NM20 is the impossibility of adaptation, being stuck in the loop of entering the third stage of adaptation and returning back to the early ones by oversleeping, thus constantly experiencing prolonged [[wikipedia:Sleep_deprivation|sleep deprivation]]. Such irregular sleep schedule is also a way to destabilize circadian rhythm and sleep overall.

A flexible nap only schedule with occasional monophasic days, which was suggested by Edgarvny in 2014<ref name="nl4nm20" /> and is an abbreviation of "No less than 4, no more than 20". The nap-only part of the schedule implies having naps no longer that 20 minutes with wake gaps in between, which last 4 hours or more. Thus the schedule becomes flexible, having 6 naps or less daily, which is a form of Spamayl with a few extra rules. Trying to adapt to this schedule, Edgarvny faced long oversleeps from time to time, which became the main feature of NL4NM20. A 8-hour monophasic core can be taken after a few days of nap-only, relieving [[wikipedia:Sleep_deprivation|sleep deprivation]] symptoms and returning a sleeper to the first or second [[4-Stages Adaptation Model|stage of adaptation]], which are milder and can make a wrong impression of being adapted. This state lasts a few more days, allowing to continue a nap-only schedule, but then Stage 3 kicks in, which is accompanied by intense sleepiness. The main consensus of the polyphasic community on NL4NM20 is the impossibility of adaptation, being stuck in the loop of entering the third stage of adaptation and returning back to the early ones by oversleeping, thus constantly experiencing prolonged [[wikipedia:Sleep_deprivation|sleep deprivation]]. Such irregular sleep schedule is also a way to destabilize circadian rhythm and sleep overall.

== Triphasic-X ==

== Triphasic-X ==