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== Mechanism ==
<languages/>
[[File:DC2 Base.png|center|thumb|A standard DC2 ]]
Dual Core 2, or DC2, is the second dual core schedule, a logical upgrade from DC1 with the addition of 1 nap and some sleep reduction from the core sleeps. The total sleep of DC2 hovers around the hospitable zone for long-term sustenance, approximately ~5-5.5h of total sleep each day. With 2 core sleeps placed around the sleep peaks and 2 supplemental naps in the day, DC2 is similar to E3-extended in sleep distribution and offers a decent napping frequency to learn the napping behavior. '''DC2 in a way resembles E3''', except that the first nap of E3 is now the second core in DC2.


The first core sleep is typically longer than the second core sleep to obtain an ideally sufficient amount of SWS, while the second core has a lot of room for REM sleep. With a 3h core (2 full cycles) in SWS peak hours, SWS is likely preserved after repartitioning is completed, and SWS deprivation symptoms on DC2 are overall a lot milder than schedules with only 1-cycle core sleeps around SWS peak/night hours. The naps provide more alertness boost to sustain the long wake gap in the day as the core duration becomes shorter, and meet the remaining REM sleep requirements. The second nap on DC2 may not give any REM sleep, and just NREM2 or trace SWS instead if it is placed in mid/late afternoon (e.g, after ~4 PM). Because of the reduced total core duration compared to that of DC1, an extra nap has to be added to compensate for the reduced amount of REM sleep in the second core of DC2.  
{{TNT|DC1}}
Dual Core 1, ou DC1, é o primeiro cronograma [[Special:MyLanguage/Dual core|Dual Core]], que é o resultado de cortar sono do segundo núcleo do cronograma Segmnentado e a adição de uma soneca durante o dia pra compensar.<ref name="polysoc" /> DC1 também é considerado um cronograma relativamente fácil, e é recomendado pra iniciantes.  


In addition, DC2 is also a middle ground between the easier DC1 and the advanced DC3. The total sleep is not as high as DC1-extended and not as low as DC3, which is '''a favorable zone of total sleep for flexing sleep after adaptation'''. The total sleep is equivalent to E2, but the splitting of core sleeps will provide a deeper core experience for the first core, and high likelihood for vivid/lucid dreaming in the second core as SWS is met in the first core. The wake gap between 2 cores is also large enough for certain favorite nighttime activities, including certain brainstorming or somewhat mentally taxing duties without having to worry about cooling down for the second core around sunrise hours too soon. 4 sleeps per day also renders the wake gap between each sleep more manageable than on E2 for instance. Skipping one nap as a result may be tolerable during adaptation, as long as this does not happen too often.
==Origem==


== Adaptation ==
DC2 foi originalmente proposta pela [[Special:MyLanguage/Polyphasic Society|Sociedade Polifásica]]. Duas variantes foram propastas, que são detalhadas na seção [[Special:MyLanguage/#original-variants|Variantes originais]]. A comunidade do [[Special:MyLanguage/Polyphasic Sleep Discord|Discord]] depois modificou ligeiramente o cronograma para a sua forma atual.
It is generally considered that adapting to '''multi-core schedules''' (more than 1 core sleep) is harder than to schedules with only 1 core sleep (e.g, Everyman), except in the case of naturally segmented sleepers who are used to sleeping in more than one core sleep. This is believed to be the case because repartitioning of vital sleep stages into both core sleeps becomes more complicated, and this '''doubles''' the chance for SWS wakes from both cores during adaptation. Thus, adaptation to DC2 in general is at least as difficult as that to E2, or possibly as challenging as to E3 (3.5h core) for non-natural Segmented sleepers. Initially, splitting the monophasic core sleep into 2 smaller cores can result in a much rougher wake from the first core, if the '''cold turkey adaptation method''' is chosen.  


Alternatively, a gradual adaptation method from DC1 is also viable, but it also has more limited success than the cold turkey method. It is also worth noting that after the adaptation to DC2 is completed, one can proceed to flexing the naps and the core(s) and adapt to DUCAMAYL, or transition to DC3. The first core sleep on DC2 can naturally shorten by 30m (becoming 2.5h core instead) as a result of compressed repartitioning and high frequency of sleep, but this is not guaranteed for everyone.
==Mecanismo==


== Alternate Variants ==
{{further|Dual core#Mechanism}}
Over the years, there have been a lot of changes in DC2 scheduling. A lot of principles and bases discovered throughout these years have opened up multiple possibilities for a DC2 setup, making DC2 a very underrated schedule.


=== Slightly modified core duration ===
{{further|Dual core#Alternative mechanism}}
[[File:DC2-mod.png|center|thumb|A DC2 variant proposed by Polyphasic Society]]
O mecanismo do DC1 é similar ao Segmentado. Cada núcleo é localizado ao redor de cada pico por questão de eficiência. O primeiro núcleo tem aproximadamente a mesma duração do primeiro núcleo do Segmentado, pra preservar a quantidade de [[wikipedia:Slow-wave_sleep|SWS]], enquanto o segundo núcleo é reduzido. Isso permite a redução de sono nesse cronograma.  
This scheduling variant was proposed by <u>'''Polyphasic Society'''</u> a long time ago, which gives an extra amount of sleep reduction compared to the standard variant. Totaling 4h40m of sleep, this version may be more appealing to adapt to than the standard version, as it also gives a similar amount of total sleep to E3 (3.5h core and 3 20m naps). The basis of this version was to induce a bit more sleep reduction in the first core sleep and add a second nap. However, it is not recommended to schedule a 2.5h core from the beginning, because it likely will result in heavy SWS wakes and increases the chance for oversleeping. As mentioned above, there is still some chance for the automatic reduction in the SWS core's length after adaptation, so it is not necessary to adapt to this variant. This total sleep may also contribute to the potential inflexibility of the schedule after adaptation, or make it a lot more difficult to flex each sleep block. Throughout the years, there were '''virtually no successful adaptations to this DC2 variant'''. It may benefit sleepers with lower SWS requirements or shorter overall sleep duration on monophasic sleep, though.
[[File:DC2-mod 2.png|center|thumb|A DC2 variant with extra sleep compression]]
Similar to the Polyphasic Society's proposal of a possible DC2 variant, this DC2 variant stresses on the final goal once the adaptation is completed - to compress both core sleeps down to a '''multiple of 80m cycles''' (from 90m). The common approach would be to adapt to the original '''3-1.5''' standard combination, and then wait for the compression to occur, thanks to the frequency of sleep. It is not recommended to start an adaptation with this variant, however, because of the increased chance to run into SWS/REM wakes that give an excessive amount of sleep inertia that could be alleviated in the standard setup.  


=== Early rotation/Pronap ===
Atualmente, a variante recomendada é ter um núcleo de 3h30m e 1h40m respectivamente. A duração do ciclo ser multipla de 100m ao invés de 90m serve pra acomodar ou ciclos de sono mais longos, ou sono [[wikipedia:Rapid_eye_movement_sleep|REM]] extra no começo ou final dos sonos.
[[File:DC2 Early Rotation.png|center|thumb|A DC2 variant with the first nap around dawn]]
This interesting DC2 variant rotates the whole schedule backward, to earlier hours. The premise behind this distribution of sleeps is to place most sleep blocks to night hours, and only have one nap in the day. As a result, the wake gap between each core is possibly smaller than on the standard version. The first nap is placed at the usual position of the second core, and as a result, it is very similar to an Everyman schedule. The first core likely will contain most SWS needs, while the second core may be a mixed core (containing both SWS and REM, but likely more REM sleep). Both naps may contain REM sleep, which can boost the chance to recall dreams.  


Alternatively, the first nap can be extended to become a '''Pronap''' (e.g, 30m) to better sustain wakefulness and provide more REM sleep for individuals with somewhat higher REM requirements, because the first nap is located in REM peak. The reason a Pronap can be used is that both core sleeps mostly cover all SWS needs, leaving basically no room for SWS to occur in this hypothetical Pronap. The Pronap can then yield better wakefulness sustaining, and can become flexible after adaptation. However, it is important to note that this is a new proposal for an alternate DC2 variation, and has not been tested. There is also little incentive to try out this early rotation/Pronap variants, because the first core is too early in the evening, and becomes socially liable for a lot of people.  
O cochilo é colocado ao redor da queda do circadiano no começo da tarde. Mas a soneca do DC1 nem sempre é preenchida por sono REM e pode conter principalmente NREM2 pra alguns. Ainda assim, a soneca ajuda a [[Special:MyLanguage/wake time reduction|se manter alerta]] até o primeiro núcleo.  


== Lifestyle Considerations ==
DC1 costuma ser comparado com o [[Special:MyLanguage/E2|E2]], já que ambos os cronogramas tem sonos colocas em lugares similares durante o dia. Eles tem uma quantidade similar de sono total e o mesmo número de blocos de sono totais (3) por dia, com a principal diferença sendo que E2 tem uma soneca ao invés de um núcleo durante o nascer do sol.
 
==Adaptação==
 
Adaptação ao DC1 costuma ser feito com [[Special:MyLanguage/cold turkey|Adaptação abrupta]]. Alternativamente, também é possível se adaptar a esse cronograma [[Special:MyLanguage/gradual adaptation|gradualmente]] se adaptando primeiramente ao sono Segmentado.
 
=== Adaptação abrupta ===
 
Já que o núcleo de ~3,5 horas pode não cobrir todo o sono SWS necessário do começo, dividir o sono SWS pode ser necessário, o que pode fazer alguém acordar no meio do sono SWS em qualquer um dos núcleos. Altos requisitos de sono SWS (pelo menos 150m) vão provavelmente entender o primeiro núcleo (para ~4,5h) pra cobrir todo o sono SWS necessário.
 
===Adaptação gradual===
 
Esse método tende a ser mais lento do que a adaptação abrupta, mas a transição foi feita pra ser menos estressante de Segmentado para DC1. No entanto, não existe sucesso garantido para o DC1, e esse método na verdade tem tido uma taxa de sucesso menor do que a adaptação abrupta. Esse é principalmente devido a grande quantidade de tempo que levaria pra ter bons resultados em 2 adaptações seguidas.
 
No entanto, pra pessoas que se adaptaram ao sono Segmentado e se mantiveram nele por um bom tempo, a transição para o DC1 tem a mesma dificuldade.
 
==Dificuldade==
 
DC1 é um cronograma de dificuldade moderada. Pra quem tem naturalmente o sono segmentado, é provavelmente mais fácil e mais natural do que o E2. No entanto, para outros, o E2 seria muito mais fácil, já que não requer que o sono SWS seja dividido. DC1 é conhecido por ser menos flexível se comparado ao E2, e assim como todos os outros cronogramas DC2, ele é muito menos tolerante para núcleos atrasados.
 
==Considerações de Estilo de Vida==
 
Assim como cronogramas Dual Core, a primeiro núcleo precisa ser colocado nas primeiras horas da noite pra cobrir o pico SWS. Atividades da noite que forçam o primeiro núcleo a ser adiado vão danificar o cronograma. Enquanto é possível se recuperar de tais eventos ocasionalmente depois da adaptação, ainda prejudica muito a adaptação, e pode eventualmente fazer o cronograma fracassar.
 
Os horário mais longo entre núcleos também pode não ser pra todo mundo já que ficar acordado por várias horas toda noite pode ser chato e eventualmente ser demais pra aguentar.
 
Não são muitos no cronograma DC1 (não estendido) que são capazes de ajustar os núcleos significativamente. Seria necessário reduzir os requisitos totais de sono, ou ter experiência com sono polifásico pra gerenciar um DC1 flexível. Com o segundo núcleo fixo, o primeiro núcleo pode ser movido uma hora para trás ou para frente. Não há certeza sobre quão flexível a soneca pode ser. De qualquer forma, mais dados são necessários pra determinar a flexibilidade do DC1 em comparação ao E2, cuja segunda soneca é altamente flexível.
 
Tendo apenas uma soneca diurna, o DC1 é apropriado para trabalhos que permitem que uma soneca seja feita durante o intervalo.
 
Com apenas 2 ciclos SWS no núcleo com a variante principal, pode não ser possível acomodar as necessidades extras de sono SWS vindas de exercícios intensos.
 
== Variantes ==
 
O DC1 oferece várias opções de cronograma, mas as únicas variantes com taxas de sucesso significativo são as variantes originais ou estendidas.
 
===Variantes originais===
 
<div lang="en" dir="ltr" class="mw-content-ltr">
[[File:DC1 original.png|thumb|Original DC1 variants]]
These are the versions originally proposed by Polyphasic Society. Both of these give a total of 5h in core sleep.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
The first (outer) variant has the same first core as Segmented, and may allow for a smoother transition from it. It closely resembles the current default version, and most of what is said about the standard one also applies to it.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
The second (inner) one is more balanced in terms SWS and REM potential, and may allow for a more complete repartitioning. However, 2.5-hour cores increase the likelihood for SWS wakes, which increases the chance for oversleeping, especially in the first core. For some, waking up from SWS and/or REM is extremely challenging and best avoided. This variant may be better for those needing more REM than SWS. Adapting to this variant may eventually result in 4 sleep cycles of ~75 minutes. However, this is mostly hypothetical and requires more data to confirm.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
===Slightly modified core duration ===
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
[[File:DC1-mod.png|thumb|Slightly shortened/extended cores]]
A slightly longer second core can account for a higher REM need. The higher total sleep also increases the potential to flex the cores after adaptation. This variant is considered viable, though the second core may or may not cause difficult wakes.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
Using slightly shortened cores would be more difficult, as it has less total sleep time. Repartitioning of sleep stages will need to be more intense than on the standard version. This may be suitable for those with slightly lower monophasic needs (~7h). It is unknown how flexible the variant would be after adapting, since there are no records of its flexibility, and the successful adaptees did not maintain the schedule long enough.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
===Shortened cores and 30-minute naps===
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
[[File:DC1-30m.png|thumb|30min naps and shortened cores]]
These variants are derived from [[Special:MyLanguage/Triphasic|Triphasic]], and have significantly less total sleep than standard DC1. They extend the night and morning cores, while shortening the daytime core of Triphasic to a 30m nap for ease of scheduling. Both attempts and adaptations have been rare, possibly because of the uncommon core lengths leading to difficult wakes.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
Note that these two variants are likely to be much more difficult than standard DC1 ("Hard" or "Very Hard" category), perhaps similar to Triphasic.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
===Extended===
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
[[File:DC1-ext.png|thumb|Two possible ways to extend DC1]]
Both of these variants over the years have reported a lot of success. They are more beginner-friendly, but offer less sleep reduction. Those with a higher monophasic baseline (~9h) are also recommended to attempt these variants.
</div> 
 
<div lang="en" dir="ltr" class="mw-content-ltr">
The choice between the two depends on the balance of SWS and REM requirements. The 3-3 variant would favour more balanced or higher REM needs, whereas the 4.5-1.5 favours higher SWS needs, such as with those who regularly perform intense exercise. Both variants allow a somewhat later first core (up to ~23) compared to the default variant.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
These variants also allow a long morning wake gap, up to ~8-9 hours. As it has a higher total sleep time, maintaining alertness is much easier than on regular DC1. This may allow one to stay awake through the workday, and then have a nap after work (at ~16-17). These are also known to be much more flexible, both in the cores and in the nap. After adapting, one can also proceed to [[Special:MyLanguage/DC2|DC2]] to as a route to adapt to [[Special:MyLanguage/Ducamayl|Ducamayl]].
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
===Longer post-core gap===
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
[[File:DC1 Long Morning Gap.png|thumb|A DC1 variant with 8h morning wake gap|alt=]]
On this variant, the core gap is shortened and the core-nap gap is lengthened. This may be easier to schedule for some. However, this has been very difficult, and has essentially few successful adaptations. Individuals with slightly lower sleep needs may be more able to do this, as they can stay awake longer at a given total sleep time.
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
Similar to E2, the morning gap is suggested to be no longer than 7-8 hours. The evening gap can be up to about 9 hours, because sleep pressure is lower then.
</div> 
 
<div lang="en" dir="ltr" class="mw-content-ltr">
=== Core-nap flip===
</div>
 
<div lang="en" dir="ltr" class="mw-content-ltr">
[[File:Siesta-alike.png|thumb|A DC1 (extended) variant with a core-nap flip|alt=]]
Some individuals find that a nap around REM peak results in more vivid dream recall compared to a core. This variant makes use of a dawn nap, moving the second core to a position similar to [[Special:MyLanguage/Siesta|Siesta]]. Attempts are very rare, and only one person is known to have successfully adapted to it.
</div> 
 
<div lang="en" dir="ltr" class="mw-content-ltr">
==References==
</div>
 
{{reflist|refs=
<ref name="polysoc">{{cite web |url=https://web.archive.org/web/20190418071441/https://www.polyphasicsociety.com/polyphasic-sleep/overviews/dual-core/ |title=Dual-Core Sleep |website=Polyphasic Society |access-date=2020-12-18}}
<div lang="en" dir="ltr" class="mw-content-ltr">
</ref>
}}
[[Category:Schedules]]
</div>
{{TNT|Polyphasic Sleep Schedules}}

Revision as of 13:32, 26 January 2021


DC1
Dual Core 1
chart link

Total sleep5 hours 20 minutes
Proposed byPolyphasic Society
DifficultyModerate
Specification2 core sleeps, 1 nap

Dual Core 1, ou DC1, é o primeiro cronograma Dual Core, que é o resultado de cortar sono do segundo núcleo do cronograma Segmnentado e a adição de uma soneca durante o dia pra compensar.[1] DC1 também é considerado um cronograma relativamente fácil, e é recomendado pra iniciantes.

Origem

DC2 foi originalmente proposta pela Sociedade Polifásica. Duas variantes foram propastas, que são detalhadas na seção Variantes originais. A comunidade do Discord depois modificou ligeiramente o cronograma para a sua forma atual.

Mecanismo

Further information: Dual core § Mechanism
Further information: Dual core § Alternative mechanism

O mecanismo do DC1 é similar ao Segmentado. Cada núcleo é localizado ao redor de cada pico por questão de eficiência. O primeiro núcleo tem aproximadamente a mesma duração do primeiro núcleo do Segmentado, pra preservar a quantidade de SWS, enquanto o segundo núcleo é reduzido. Isso permite a redução de sono nesse cronograma.

Atualmente, a variante recomendada é ter um núcleo de 3h30m e 1h40m respectivamente. A duração do ciclo ser multipla de 100m ao invés de 90m serve pra acomodar ou ciclos de sono mais longos, ou sono REM extra no começo ou final dos sonos.

O cochilo é colocado ao redor da queda do circadiano no começo da tarde. Mas a soneca do DC1 nem sempre é preenchida por sono REM e pode conter principalmente NREM2 pra alguns. Ainda assim, a soneca ajuda a se manter alerta até o primeiro núcleo.

DC1 costuma ser comparado com o E2, já que ambos os cronogramas tem sonos colocas em lugares similares durante o dia. Eles tem uma quantidade similar de sono total e o mesmo número de blocos de sono totais (3) por dia, com a principal diferença sendo que E2 tem uma soneca ao invés de um núcleo durante o nascer do sol.

Adaptação

Adaptação ao DC1 costuma ser feito com Adaptação abrupta. Alternativamente, também é possível se adaptar a esse cronograma gradualmente se adaptando primeiramente ao sono Segmentado.

Adaptação abrupta

Já que o núcleo de ~3,5 horas pode não cobrir todo o sono SWS necessário do começo, dividir o sono SWS pode ser necessário, o que pode fazer alguém acordar no meio do sono SWS em qualquer um dos núcleos. Altos requisitos de sono SWS (pelo menos 150m) vão provavelmente entender o primeiro núcleo (para ~4,5h) pra cobrir todo o sono SWS necessário.

Adaptação gradual

Esse método tende a ser mais lento do que a adaptação abrupta, mas a transição foi feita pra ser menos estressante de Segmentado para DC1. No entanto, não existe sucesso garantido para o DC1, e esse método na verdade tem tido uma taxa de sucesso menor do que a adaptação abrupta. Esse é principalmente devido a grande quantidade de tempo que levaria pra ter bons resultados em 2 adaptações seguidas.

No entanto, pra pessoas que se adaptaram ao sono Segmentado e se mantiveram nele por um bom tempo, a transição para o DC1 tem a mesma dificuldade.

Dificuldade

DC1 é um cronograma de dificuldade moderada. Pra quem tem naturalmente o sono segmentado, é provavelmente mais fácil e mais natural do que o E2. No entanto, para outros, o E2 seria muito mais fácil, já que não requer que o sono SWS seja dividido. DC1 é conhecido por ser menos flexível se comparado ao E2, e assim como todos os outros cronogramas DC2, ele é muito menos tolerante para núcleos atrasados.

Considerações de Estilo de Vida

Assim como cronogramas Dual Core, a primeiro núcleo precisa ser colocado nas primeiras horas da noite pra cobrir o pico SWS. Atividades da noite que forçam o primeiro núcleo a ser adiado vão danificar o cronograma. Enquanto é possível se recuperar de tais eventos ocasionalmente depois da adaptação, ainda prejudica muito a adaptação, e pode eventualmente fazer o cronograma fracassar.

Os horário mais longo entre núcleos também pode não ser pra todo mundo já que ficar acordado por várias horas toda noite pode ser chato e eventualmente ser demais pra aguentar.

Não são muitos no cronograma DC1 (não estendido) que são capazes de ajustar os núcleos significativamente. Seria necessário reduzir os requisitos totais de sono, ou ter experiência com sono polifásico pra gerenciar um DC1 flexível. Com o segundo núcleo fixo, o primeiro núcleo pode ser movido uma hora para trás ou para frente. Não há certeza sobre quão flexível a soneca pode ser. De qualquer forma, mais dados são necessários pra determinar a flexibilidade do DC1 em comparação ao E2, cuja segunda soneca é altamente flexível.

Tendo apenas uma soneca diurna, o DC1 é apropriado para trabalhos que permitem que uma soneca seja feita durante o intervalo.

Com apenas 2 ciclos SWS no núcleo com a variante principal, pode não ser possível acomodar as necessidades extras de sono SWS vindas de exercícios intensos.

Variantes

O DC1 oferece várias opções de cronograma, mas as únicas variantes com taxas de sucesso significativo são as variantes originais ou estendidas.

Variantes originais

File:DC1 original.png
Original DC1 variants

These are the versions originally proposed by Polyphasic Society. Both of these give a total of 5h in core sleep.

The first (outer) variant has the same first core as Segmented, and may allow for a smoother transition from it. It closely resembles the current default version, and most of what is said about the standard one also applies to it.

The second (inner) one is more balanced in terms SWS and REM potential, and may allow for a more complete repartitioning. However, 2.5-hour cores increase the likelihood for SWS wakes, which increases the chance for oversleeping, especially in the first core. For some, waking up from SWS and/or REM is extremely challenging and best avoided. This variant may be better for those needing more REM than SWS. Adapting to this variant may eventually result in 4 sleep cycles of ~75 minutes. However, this is mostly hypothetical and requires more data to confirm.

Slightly modified core duration

File:DC1-mod.png
Slightly shortened/extended cores

A slightly longer second core can account for a higher REM need. The higher total sleep also increases the potential to flex the cores after adaptation. This variant is considered viable, though the second core may or may not cause difficult wakes.

Using slightly shortened cores would be more difficult, as it has less total sleep time. Repartitioning of sleep stages will need to be more intense than on the standard version. This may be suitable for those with slightly lower monophasic needs (~7h). It is unknown how flexible the variant would be after adapting, since there are no records of its flexibility, and the successful adaptees did not maintain the schedule long enough.

Shortened cores and 30-minute naps

File:DC1-30m.png
30min naps and shortened cores

These variants are derived from Triphasic, and have significantly less total sleep than standard DC1. They extend the night and morning cores, while shortening the daytime core of Triphasic to a 30m nap for ease of scheduling. Both attempts and adaptations have been rare, possibly because of the uncommon core lengths leading to difficult wakes.

Note that these two variants are likely to be much more difficult than standard DC1 ("Hard" or "Very Hard" category), perhaps similar to Triphasic.

Extended

File:DC1-ext.png
Two possible ways to extend DC1

Both of these variants over the years have reported a lot of success. They are more beginner-friendly, but offer less sleep reduction. Those with a higher monophasic baseline (~9h) are also recommended to attempt these variants.

The choice between the two depends on the balance of SWS and REM requirements. The 3-3 variant would favour more balanced or higher REM needs, whereas the 4.5-1.5 favours higher SWS needs, such as with those who regularly perform intense exercise. Both variants allow a somewhat later first core (up to ~23) compared to the default variant.

These variants also allow a long morning wake gap, up to ~8-9 hours. As it has a higher total sleep time, maintaining alertness is much easier than on regular DC1. This may allow one to stay awake through the workday, and then have a nap after work (at ~16-17). These are also known to be much more flexible, both in the cores and in the nap. After adapting, one can also proceed to DC2 to as a route to adapt to Ducamayl.

Longer post-core gap

File:DC1 Long Morning Gap.png
A DC1 variant with 8h morning wake gap

On this variant, the core gap is shortened and the core-nap gap is lengthened. This may be easier to schedule for some. However, this has been very difficult, and has essentially few successful adaptations. Individuals with slightly lower sleep needs may be more able to do this, as they can stay awake longer at a given total sleep time.

Similar to E2, the morning gap is suggested to be no longer than 7-8 hours. The evening gap can be up to about 9 hours, because sleep pressure is lower then.

Core-nap flip

File:Siesta-alike.png
A DC1 (extended) variant with a core-nap flip

Some individuals find that a nap around REM peak results in more vivid dream recall compared to a core. This variant makes use of a dawn nap, moving the second core to a position similar to Siesta. Attempts are very rare, and only one person is known to have successfully adapted to it.

References

  1. ↑ "Dual-Core Sleep". Polyphasic Society. Retrieved 2020-12-18.


Biphasic
Everyman
Dual core
Tri core
Nap only
Experimental
Non-polyphasic
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