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{{TNT|tooshort}}
<languages/>
{{TNT|E4}}
Everyman 4, or E4, is the '''third''' Everyman schedule in the Everyman polyphasic series.<ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 25-11-2020.</ref> Even though the structure of the schedule is very short, the longest sleep block being only 90m, E4 now has the '''shortest core length''' and is one of the final steps (the other being E5) before the transition to Uberman. It consists of 4 naps to be scheduled each day, and each nap lasts for 20m, as usual. Following the Formula of Puredoxyk, E4 is now the most difficult Everyman schedule, with the total sleep being a measly '''2h50m''' each day. It is regarded as a superhuman compromise between the sustainable/somewhat friendly E3 and the extreme Uberman. Because of the near impossibility for an average polyphasic sleeper to adapt to this schedule, it is advised that '''inexperienced or non-mutant sleepers should not attempt this schedule'''.


{{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.


==Origem==


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.


== Mechanism ==
==Mecanismo==
E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The core sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of SWS, the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide REM sleep and traces of light sleep. However, what works on its less extreme counterparts, E2 and E3 does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule.


To ensure the most amount of SWS, the core sleep is now placed '''at the heart of SWS peak''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically DC3 without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''BRAC concept''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during graveyard hours, which coincide with monophasic sleep time, while the third nap resembles a nap taken on a biphasic schedule ('''circadian nadir at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up).
{{further|Dual core#Mechanism}}


The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle SWS wakes until the brain adapts by placing light sleep at the trained wake time.  
{{further|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 [[wikipedia:Slow-wave_sleep|SWS]], enquanto o segundo núcleo é reduzido. Isso permite a redução de sono nesse cronograma.  


== Adaptation ==
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.
Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule.  


Mostly because of E4's incredible difficulty, adaptations are very rare up to date, even though there is a minor amount of success. Though it is possible to transition to E4 as a '''gradual adaptation''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get to. '''Cold turkey method''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either.  
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.  


When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and Stage 3 is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.
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.


== Alternate Variants ==
==Adaptação==
Despite its unpopularity compared to E3 and Uberman, there has been '''limited success''' with E4 over the years. Below are the variants that have been succeeded.


=== Non-equidistant naps ===
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.  
[[File:Non-equidistant naps.png|center|thumb|E4 with non-equidistant naps]]
Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~'''5h wake gap between any naps''' (barring the last nap's wake gap) on regular E4 scheduling


=== Extended ===
=== Adaptação abrupta ===
[[File:Extended.png|center|thumb|E4-extended]]
One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically '''E3 (3.5h core variant) with an extra nap'''. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. Alternatively, a '''3h core''' is also viable, but it has no adaptation success, and flexing a 3h core on an Everyman schedule is already established to be very unlikely. 


The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling.  
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.  


== Lifestyle Considerations ==
===Adaptação gradual===
With 5 sleep blocks per day, even though E5 offers an amazing amount of sleep reduction, sleeping 5 times per day may be a concept that creates boredom and lack of motivation to micromanage that many sleep blocks. This is one of the reasons E4, whether extended or not, is far from being as popular and well-known as E3.


Aside from the inflexibility after adaptation, virtually no exercise and/or consuming alcoholic beverages or drinks for an average sleeper, E4 actually has some saving graces from the more awkward E5, and may be worth an attempt.  
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.  


* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage.  
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.  


* Second, its '''multiple naps''' teaches napping skills quickly, as sleep pressure racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like E1, as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to sleep deprivation to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods.
==Dificuldade==


* Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, DC2, E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties.  
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.


* The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3.
==Considerações de Estilo de Vida==


* '''E4-extended''' is also a possible candidate to adapt to '''SEVAMAYL''', a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended, but '''did SEVAMAYL cold turkey''' by abusing his low sleep requirements). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that no one has done this transition step to SEVAMAYL. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long.
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.  


However, even though E4-extended is a hospitable variant, more data is needed on this variant to determine its other niches or downsides. For the default version, reported successful adapters did not stay on it for more than a couple months (~2-3 months), mostly from insomniac or even chronically sleep deprived individuals due to certain living conditions that require less sleep (which creates an adaptation to less monophasic sleep), or certain health conditions that heavily disrupt the structure of their monophasic pattern. More adaptation samples are required to determine if E4 is overall a viable long-term schedule for individuals who reportedly can complete the adaptation phase.
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.  


== References ==
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.
<references />
 
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]]
[[Category:Schedules]]
</div>
{{TNT|Polyphasic Sleep Schedules}}
{{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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