Camayl and Style Guide/nl: Difference between pages

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{{TNT|Experimental Schedule}}Camayl is an experimental [[Flexing|flexible]] schedule containing a number of short [[cores]], derived from core-only schedules, usually [[QC0]].<ref name="rcamayl" /> After adaptation, it becomes possible to take a short core throughout the day whenever is tired enough. The concept resembles [[Spamayl]], but short cores are used in place of [[naps]]. {{TNT|Camayl}}
<languages/>
Volg alstublieft de volgende richtlijnen voor het schrijven voor artikels, om de consistentie in de wiki te behouden.


== Mechanism ==
* Gebruik koppen voor secties in artikels. Gebruik hier geen vetgedrukte tekst voor.
After adapting to a schedule with only short core sleeps (~90 minutes), the brain gradually becomes accustomed to the new sleep pattern and adjusts to the new reduced sleep total. It is then possible to start [[flexing]] the cores, which contain repartitioned [[wikipedia:Slow-wave_sleep|SWS]] and [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep with minor reductions in sleep quality.  
* Gebruik niveau 1 subkoppen voor subsecties. Gebruik voor dit doel geen genummerde lijsten, gezien deze minder goed leesbaar zijn.
* Gebruik schemasjablonen voor sclaapschema's.
* Maak geen screenshots van napchart-schema's, gebruik in plaats daarvan de functie voor het exporteren van afbeeldingen.
* Gebruik asterisken voor lijstjes.
* Zorg bij het aanmaken van nieuwe pagina's ervoor dat er een korte samenvatting is voor de alinea's beginnen. Dit is nodig voor het weergeven van korte voorbeelden van het artikel.


The number of core sleeps can vary on a day-to-day basis. Each core sleep helps provide the needed amount of SWS and REM sleep as well as maintain alertness.  
Er zullen meer richtlijnen worden toegevoegd naarmate de tijd verstrijkt.


== Scheduling ==
The average number of cores on the schedule should stay close to that of the original base schedule. For example, those transitioning from QC0 should aim to take four cores per day. Sleep spacing should take into account natural periods of drowsiness and [[sleep peaks]]. It is easier to stay awake for longer periods in the day compared to the night, and as such the gaps in different times of day should be different in size.


A core sleep can be extended by one cycle once adapted to make up for a lost sleep; a short [[Naps|nap]] can be occasionally added to the schedule to replace a missing missing core after adapting, though recovery may be required afterwards. It is still important to ensure that sleeps are properly separated by at least 1.5-2 hours, to prevent interrupted cycles.
== Terminologie ==


A consistent [[dark period]] should be employed to ensure the stability of the [[Circadian management|circadian rhythm]] and maintain sleep quality.


== Adaptation ==
{| class="wikitable"
Similar to other flexible schedules, it is unlikely that one could adapt to this schedule [[cold turkey]], and all attempts have failed so far. Thus, only currently known method that had led to success is by first adapting to a strict base schedule (usually QC0), and then gradually [[flexing|flex]] each sleep block incrementally.  
|+
!Use this word:
!Not these:
|-
|Mechanisme
|Mechanica, Functie, Manier
|-
|Schema
|Rooster, Slaapcyclus, Slaapprogramma, Rytme, Programma
|-
|Variant
|Variatie, Versie, Optie
|-
|Everyman '''1/2/3/4''' (aantal dutjes)
|Everyman '''6/4.5/3/1.5''' (kernlengte)
|}


Some time after adapting to the base schedule, one can start flexing. This can begin with moving 1-2 core sleeps at a time, 15-30 minutes away from the original sleep time. Then, the flexing range can be increased gradually, eventually having flexing windows several hours long. Each increase in flexibility will take time to adjust to, during which one may experience somewhat increased tiredness. It is recommended to avoid flexing multiple cores with big jumps all at once, as doing so can destabilise the schedule.  [[File:Triphasic.png|thumb|A sample Triphasic|alt=]]
[[File:QC0.png|thumb|A sample QC0|alt=]]
As the flexing range increases and alertness is restored to normal, it becomes possible to add and remove core sleeps, depending on one's level of tiredness, completing one's adaptation.


== Difficulty ==
<div lang="en" dir="ltr" class="mw-content-ltr">
Adapting to this schedule requires a stable adaptation to a core only base schedule first and a flexing adaptation to said schedule later, both of which can take a long time and include many chances of failure. As such, despite the relatively high total sleep, Camayl is considered to be a Hard schedule..
== Napchart colour scheme ==
</div>


== Lifestyle considerations ==
<div lang="en" dir="ltr" class="mw-content-ltr">
Because of the long duration of the core sleeps, it can be rather difficult to fit into daily schedules. Camayl would work best for those who have near total control of their own time, such as those who are self-employed. For those with fixed working hours, the schedule may be undesirable, as the flexibility can be lost over time if not regularly used. In that case, a slightly flexible QC0 or Triphasic with slightly variable timings may be more suitable.
{| class="wikitable"
|+
!Colour
!Meaning
|-
|Red
|Sleep
|-
|Purple
|Dark period
|-
|Blue
|Flexible timing range
|}
</div>


When travelling to different time zones or undergoing [[Daylight savings time|DST]] transitions, Camayl may be easier to maintain as the all core durations are equal. As with all other schedules, it is also necessary to schedule sleeps around meals and physical activities to ensure their quality. However, with its relatively high total sleep in the variant with four cores, Camayl provides buffer for increased SWS requirement during physical recovery from exercise. [[File:Unnamed.png|alt=|thumb|Camayl on emergency day]]
<div lang="en" dir="ltr" class="mw-content-ltr">
== Schedule page outline ==
# Introduction (no heading)
# History/Origin
# Mechanism
# Adaptation
# Difficulty
# Lifestyle Considerations
# Variants
# References
</div>


Durign emergencies in which taking a core is not possible, it is possible to use short naps (< 20 min) to temporarily maintain alertness, though the sleep debt accrued this way will need to be repaid later. Longer naps are best avoided, because the entrained short core habit may result in the nap having [[SOSWS]] or [[SOREM]], which can cause difficult wakes. For recovery, an extra core can be added, or one of the cores can be extended by an extra cycle (~3 hours).
<div lang="en" dir="ltr" class="mw-content-ltr">
== People pages ==
* Use a redirect to a page under User: namespace if you wrote it yourself, and then edit your own user page. (you can do this by typing <nowiki>"#REDIRECT [[User:YourName]]"</nowiki> on the page.) This allows your contributions to appear on the top of that page for convenience.
* Use first person if you wrote it yourself, third person if it's for someone long dead or unwilling to write themselves.
* Please do not write a page for someone that does not want to be mentioned.
</div>


Though it may be more resilient than a regular QC0 and Triphasic schedule, it can still be destabilised by oversleeping in due to sickness, stress, or injuries. Extended time awake can trigger [[wikipedia:Sleep_deprivation|sleep deprivation]], which can take several days to recover from, and may also destabilise the adaptation.
<div lang="en" dir="ltr" class="mw-content-ltr">
== References guide ==
References should be added to a page in the source mode editor. They are placed under the header "References", which should be added at the bottom of the page. Citation templates should be used for the references. An example:
</div>


== Variants ==
<div lang="en" dir="ltr" class="mw-content-ltr">
The core duration of Camayl is designed to be a single cycle in length for each core to simulate a personal sleep cycle, which averages from '''80m to 120m'''. With this in mind, it is possible to schedule a Camayl variant with only 80m cores, or 120m cores in shorter or longer sleep cycle individuals respectively. There may be natural wakes as a result of frequent sleep and some level of sleep compression, but should not be expected until after many weeks on the schedule.  
<code><nowiki>
== References ==
</nowiki></code>
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
<code><nowiki>
{{reflist|refs=
</nowiki></code>
</div>


While there are no upper limits in the number of core sleeps taken each day, realistically up to 5 core sleeps can be scheduled per day. The lower bound seems to be 3 core sleeps each day, and 2 for mutant sleepers. The number of cores, however, will reflect the number of cores taken during the adaptation to a strict base schedule (e.g, [[Triphasic]], QC0). This means that a QC0 sleeper will then end up with approximately 4 core sleeps on average each day on Camayl (alternating between 3, 4 and 5 core sleeps depending on days), while a Triphasic sleeper may end up with 3 cores on average, or alternating between 3 and 4 cores.
<div lang="en" dir="ltr" class="mw-content-ltr">
<code><nowiki>
<ref name="abc">{{cite book |title=Title}}</ref>
</nowiki></code>
</div>


It is also worth noting that only sleepers with [[monophasic baseline]] on the lower side (5-6h) are suitable for flexing Triphasic base to become Camayl with 3 cores on average each day, or alternating between 3-4 cores (to support heavy exercise/gym/party days). Average sleepers (~8h monophasic baseline) would require adapting to QC0 base first to sustain a highly flexible Camayl variant with an average of 4 cores per day. It is also unknown how flexible 80m core sleeps will be (if one happens to have this sleep cycle length). Longer single cycle length (e.g, 100-120m) means that 3-4 core sleeps per day may be sustainable for these sleepers. However, unlike power naps on other “-AMAYL” schedules, Camayl cores require precise timing to be able to have short sleep onset and sleep through the whole duration of a core and optimize the waking hours. Since each core already lasts for 90m, taking a couple of them racks up total sleep time quickly.
<div lang="en" dir="ltr" class="mw-content-ltr">
<code><nowiki>
<ref name="def">{{cite web |website=Reddit}}</ref>
</nowiki></code>
</div>


== References ==
<div lang="en" dir="ltr" class="mw-content-ltr">
{{reflist|refs=
<code><nowiki>
<ref name="rcamayl">{{cite web| url=https://www.reddit.com/r/polyphasic/comments/gqebiq/official_new_flexible_polyphasic_schedule/ |title=OFFICIAL! New, Flexible Polyphasic Schedule Released: The 90-minute Sleep Schedule - Tips, Lifestyle Considerations & Viability |last=GeneralNguyen |date=2020 |website=Reddit| access-date=2020-11-19}}</ref>
}}
}}
</nowiki></code>
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
For attaching a citation to a needed place on the page, the next syntax should be used:
</div>
<div lang="en" dir="ltr" class="mw-content-ltr">
<code><nowiki>
This is a phrase.<ref name="abc" /> Text continues here.
</nowiki></code>
</div>


[[Category:Schedules]]
<div lang="en" dir="ltr" class="mw-content-ltr">
{{TNT|Polyphasic Sleep Schedules}}
Such citation style makes translation of the pages easier, as well as readability of their source in general.
Further information can be found on the [https://en.wikipedia.org/wiki/Wikipedia:Citation_templates Citation templates] wikipedia page. More examples can be seen on the other pages using the source mode editor.
</div>

Revision as of 09:48, 24 January 2021

Volg alstublieft de volgende richtlijnen voor het schrijven voor artikels, om de consistentie in de wiki te behouden.

  • Gebruik koppen voor secties in artikels. Gebruik hier geen vetgedrukte tekst voor.
  • Gebruik niveau 1 subkoppen voor subsecties. Gebruik voor dit doel geen genummerde lijsten, gezien deze minder goed leesbaar zijn.
  • Gebruik schemasjablonen voor sclaapschema's.
  • Maak geen screenshots van napchart-schema's, gebruik in plaats daarvan de functie voor het exporteren van afbeeldingen.
  • Gebruik asterisken voor lijstjes.
  • Zorg bij het aanmaken van nieuwe pagina's ervoor dat er een korte samenvatting is voor de alinea's beginnen. Dit is nodig voor het weergeven van korte voorbeelden van het artikel.

Er zullen meer richtlijnen worden toegevoegd naarmate de tijd verstrijkt.


Terminologie

Use this word: Not these:
Mechanisme Mechanica, Functie, Manier
Schema Rooster, Slaapcyclus, Slaapprogramma, Rytme, Programma
Variant Variatie, Versie, Optie
Everyman 1/2/3/4 (aantal dutjes) Everyman 6/4.5/3/1.5 (kernlengte)


Napchart colour scheme

Colour Meaning
Red Sleep
Purple Dark period
Blue Flexible timing range

Schedule page outline

  1. Introduction (no heading)
  2. History/Origin
  3. Mechanism
  4. Adaptation
  5. Difficulty
  6. Lifestyle Considerations
  7. Variants
  8. References

People pages

  • Use a redirect to a page under User: namespace if you wrote it yourself, and then edit your own user page. (you can do this by typing "#REDIRECT [[User:YourName]]" on the page.) This allows your contributions to appear on the top of that page for convenience.
  • Use first person if you wrote it yourself, third person if it's for someone long dead or unwilling to write themselves.
  • Please do not write a page for someone that does not want to be mentioned.

References guide

References should be added to a page in the source mode editor. They are placed under the header "References", which should be added at the bottom of the page. Citation templates should be used for the references. An example:

== References ==

{{reflist|refs=

<ref name="abc">{{cite book |title=Title}}</ref>

<ref name="def">{{cite web |website=Reddit}}</ref>

}}

For attaching a citation to a needed place on the page, the next syntax should be used:

This is a phrase.<ref name="abc" /> Text continues here.

Such citation style makes translation of the pages easier, as well as readability of their source in general. Further information can be found on the Citation templates wikipedia page. More examples can be seen on the other pages using the source mode editor.

Retrieved from "https://polysleep.org/index.php?title=Camayl&oldid=8229"