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 ===

== Short gaps ==

== Short gaps ==

According to [https://academic.oup.com/sleep/article/19/9/707/2749902 this] research, the polyphasic sleep community has established a recommendation<ref>Polyphasic Sleep Community (March 2019). ''[https://www.polyphasic.net/sleep-mechanics/polyphasic-sleep-adaptation/#interrupted-sleep Interrupted sleep]''. Retrieved 2020-11-27.</ref> to leave at least 1.5h gaps between two blocks of sleep, preferably even longer (about 3 hours) to ensure brain doesn't count them as one interrupted block of sleep, decreasing their quality. It was found in the study that frequent awakenings followed by immediate returning back to sleep decrease sleep quality, leading to a higher percentage of light sleep. But recently a new idea was suggested by some members of the polyphasic community. In fact, it's possible that the main reason of the reduced sleep quality on schedules with short gaps was not the gaps by themselves, but rather SWS interruption, or mid-cycle wakes in general. Therefore, a new mechanism was suggested - full cores with a short gap (30-60 minutes) in between. This makes getting long uninterrupted chunks of SWS possible, and likely will lead to a normal sleep structure (similar to a one with longer gaps between cores). Also it might be possible to have a few REM naps close to each other during the dawn hours, with each of them having a high quality.

According to [https://academic.oup.com/sleep/article/19/9/707/2749902 this] research, the polyphasic sleep community has established a recommendation<ref name="polynet" /> to leave at least 1.5h gaps between two blocks of sleep, preferably even longer (about 3 hours) to ensure brain doesn't count them as one interrupted block of sleep, decreasing their quality. It was found in the study that frequent awakenings followed by immediate returning back to sleep decrease sleep quality, leading to a higher percentage of light sleep. But recently a new idea was suggested by some members of the polyphasic community. In fact, it's possible that the main reason of the reduced sleep quality on schedules with short gaps was not the gaps by themselves, but rather SWS interruption, or mid-cycle wakes in general. Therefore, a new mechanism was suggested - full cores with a short gap (30-60 minutes) in between. This makes getting long uninterrupted chunks of SWS possible, and likely will lead to a normal sleep structure (similar to a one with longer gaps between cores). Also it might be possible to have a few REM naps close to each other during the dawn hours, with each of them having a high quality.

=== 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.

[[File:Tc1shortgap.png|thumb|A [[TC1]] variant]]

[[File:Tc1shortgap.png|thumb|A [[TC1]] variant]]

=== Short gaps between cores ===

=== Coreberg ===

It was suggested that short gaps might be possible between cores if there is no SWS interruption. There were no attempts of adaptation to this schedule with the usage of EEG yet, so it's still unknown how sleep structure would be formed. It might happen that the interrupted sleep hypothesis will be confirmed, if blocks of sleep have unpredictable and messed up structure. However, it is also possible that cores sleep structure will take a normal form, similar to the one for longer gaps.

It was suggested that short gaps might be possible between cores if there is no SWS interruption. There were no attempts of adaptation to this schedule with the usage of EEG yet, so it's still unknown how sleep structure would be formed. It might happen that the interrupted sleep hypothesis will be confirmed, if blocks of sleep have unpredictable and messed up structure. However, it is also possible that cores sleep structure will take a normal form, similar to the one for longer gaps.

Short gap schedules usually don't have many advantages, since for many people it's difficult to return to sleep after a short gap, as not much sleep pressure is built. Also short gaps are noticeably less useful from the point of view of activities, because much less things can be done in a short period of time. They might have an advantage for those inclined to shorter wake gaps though. In the past, adults often slept in two distinct phases at night, bridged by an intervening period of wakefulness of approximately one hour<ref>Ekirch, A. Roger (2005). ''[https://archive.org/details/atdaysclose00arog_0 At Day's Close: Night in Times Past]''. W. W. Norton.</ref>, which also suggests somewhat short gaps are natural for human.

Short gap schedules usually don't have many advantages, since for many people it's difficult to return to sleep after a short gap, as not much sleep pressure is built. Also short gaps are noticeably less useful from the point of view of activities, because much less things can be done in a short period of time. They might have an advantage for those inclined to shorter wake gaps though. In the past, adults often slept in two distinct phases at night, bridged by an intervening period of wakefulness of approximately one hour<ref name="Ekirch" />, which also suggests somewhat short gaps are natural for human.

=== 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>[https://lucid.fandom.com/wiki/Wake_Back_To_Bed ''Wake-back-to-bed''] technique. Retrieved 2020-11-27.</ref>. 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.

=== ADE ===

=== ADE ===

[[File:ADE.png|thumb|Alternating E2 and DC1]]

[[File:ADE.png|thumb|Alternating E2 and DC1]]

This schedule was attempted<ref>Fireger (April 2019). [https://www.polyphasic.net/wp-content/uploads/2019/04/Alternating-schedules-Poly-Experiment-Report.pdf ''Failed Experiment: 48 Hour Alternating Polyphasic Sleep Cycle''].</ref> by a member of the polyphasic sleep community as an experiment on a 48-hour sleep cycle. It alternates between E2 and DC1, which have almost the same total sleep time. Each sleep is woken up from at the same time every day. [[Dark period]] was kept the same every day as well. The only changeable variable was the length of the blocks of sleep.

This schedule was attempted<ref name="ade" /> by a member of the polyphasic sleep community as an experiment on a 48-hour sleep cycle. It alternates between E2 and DC1, which have almost the same total sleep time. Each sleep is woken up from at the same time every day. [[Dark period]] was kept the same every day as well. The only changeable variable was the length of the blocks of sleep.

However, the experiment wasn't successful. It lasted 9 days, but was finished after the sleep structure was quite random and tiredness was experienced at the time, when the sleeper was asleep a day before. This schedule didn't work since Everyman and [[Dual core]] schedules have different origins and sleep mechanisms, which should be consistent from day to day for brain to adjust to it.

However, the experiment wasn't successful. It lasted 9 days, but was finished after the sleep structure was quite random and tiredness was experienced at the time, when the sleeper was asleep a day before. This schedule didn't work since Everyman and [[Dual core]] schedules have different origins and sleep mechanisms, which should be consistent from day to day for brain to adjust to it.

=== 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>Edgarvny (2014). ''[https://www.reddit.com/r/polyphasic/comments/2mmvf3/a_flexible_ubermanlike_schedule_that_works_for_me/ A flexible Uberman-like schedule that works for me]''. Retrieved 2020-11-27.</ref> 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 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 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 ==

== References ==

== References ==

<references />

<ref name="nl4nm20">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/2mmvf3/a_flexible_ubermanlike_schedule_that_works_for_me/ |title=A flexible Uberman-like schedule that works for me |last=Edgarvny |date=2014 |website=Reddit |access-date=2020-11-27}}</ref>

 

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}

[[Category:Schedules]]

[[Category:Schedules]]