Uberman and DC1/pt-br: Difference between pages

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{{TNT|Uberman}}
Uberman is the most widely known form of polyphasic sleep, with its appeal being the large amount of extra wake time it provides. For this reason, it is also one of the most widely attempted schedules by many first-time polyphasers.<ref>[https://www.polyphasic.net/schedules/uberman/ polyphasic.net]. Retrieved 19-11-2020.</ref> However, the adaptation success for this schedule is few and far between, with virtually all attempts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people.


== Origins==
{{TNT|DC1}}
A variant of this schedule, with 15-minute naps, was mentioned in Claudio Stampi's book ''Why We Nap'', and was attributed to Leonardo da Vinci. As documented in the book, Italian artist Giancarlo Sbragia adapted to this schedule at the end of the 1950s, and stayed on it for 6 months.
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.  


The current iteration of the schedule is created and named Marie Staver ([[Puredoxyk]]) and her buddy Psuke Briah in 1999, drawing inspiration from a [http://content.time.com/time/magazine/article/0,9171,774680,00.html TIME article] about [[Buckminster Fuller]]’s [[Dymaxion]] sleep. It was first revealed in a [https://everything2.com/title/Uberman%2527s+Sleep+Schedule post] on everything2.com in 2000.
==Origem==


Puredoxyk stayed on the schedule for 6 months in 2000 and she was not able to re-adapt to it later.  
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.


[[Steve Pavlina]] adapted to the schedule in 2005, and stayed on it for 5 months, and has not done it again ever since.
==Mecanismo==


== Mechanism==
{{further|Dual core#Mechanism}}
Since [[wikipedia:Rapid_eye_movement_sleep|REM]] and [[wikipedia:Slow-wave_sleep|SWS]] cannot realistically be cut, all (or at least as much as possible) of them must be accounted for by naps. The extremely low total sleep time means it requires intense sleep compression, possibly reducing the cycle lengths to under 60 minutes. After adapting, falling asleep becomes very quick and the transition to REM or SWS would also be almost immediate, giving nearly negligible amounts of light sleep. This would allow up to about 1h50m of REM and SWS combined. Even so, this is still far below the combined requirements for most people, which means REM and/or SWS have to be cut in order to maintain this schedule, which is considered unhealthy.


Living on this schedule requires constant maintainence of a delicate balance between REM and SWS pressures. Throughout each waking block, REM and SWS pressures build up gradually to very high levels and drops to more withstandable levels during the course of a nap, which would primarily contain the sleep type with higher pressure. Then, this reverses the ratio between REM and SWS pressures, so that the other sleep type dominates the following nap. It is also likely to experience mixed-stage naps, with both REM and SWS in the body’s effort to mitigate high sleep pressure.
{{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.  


Since maintaining the schedule involves such high levels of sleep pressure, circadian rhythm is much less important than on other schedules with peak-aligned sleeps, making it possible to have SWS-filled naps in REM peak hours and vice versa.
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==
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.  
Adapting to Uberman is extremely difficult. While some people may claim that there is an easier method, that is simply not the case. Any methods of adapting to this schedule involves prolonged, intense sleep deprivation which is necessary to produce the level of sleep compression required.


Without previous napping experience, naps will mostly contain [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]] or traces of SWS. As the REM need is not being fulfilled, REM pressure quickly builds up to high levels, causing a REM rebound. This usually happens around day 3-5. This will appear to suddenly alleviate the sleep deprivation, making people prone to overconfidence about the adaptation. After this, naps mostly contain REM, and SWS pressure starts to build up. SWS rebound usually occurs on day 7-8 and it is the hardest part of the adaptation where most people oversleep and fail their schedules. After avoiding this first crash,  subsequent crashes once every 2-3 days also needs to be avoided. REM and SWS pressure gradually reaches an equilibrium and the schedule is finally stabilized. This can take weeks and some may need up to 6 weeks on the schedule.
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.


=== Human supervision===
==Adaptação==
It is important to realize that willpower alone is not enough for adapting to this schedule. With SWS deprivation, willpower simply will not help you. People have reported unconsciously disabling or ignoring electronic devices and performing other actions necessary to go back to sleep, with no recall whatsoever afterwards. People have slept through noise-based alarms, flashing lights, loud fans, and repeated maximum-voltage shocks from a [[Pavlok]]. It is therefore very useful, if not necessary, to have constant human supervision to make sure you are awake when you are supposed to be.  To date, no one has been known to have ever adapted to this schedule without the help of another human. Puredoxyk was woken up by Psuke and Youtuber [[Aeia]] was woken up by her twin sister during her adaptation. Without the help of other people, it is virtually impossible that you would ever adapt to this schedule.


===Delaying the SWS rebound===
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.


It is possible to delay the SWS rebound by a few days by adding extra naps in the night for extra SWS gain during the first days of adaptation. Steve Pavlina used this method to delay his SWS rebound until around day 12. It is not generally a good idea though, since the rebound will eventually happen and doing this just drags out the adaptation process by a few days and overcoming the SWS rebound is essential to Uberman adaptation.
=== Adaptação abrupta ===


===Gradual adaptation via rhythmic preservation===
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.  
[[File:DC4.png|thumb|[[DC4]]|alt=]][[File:E5.png|thumb|[[E5]]]]Ideas have also been proposed about the use of [[rhythmic preservation]] to gradually transition to Uberman. These are possible transition schedules to Uberman with sleeps scheduled to start at the same time as the goal Uberman schedule. It might train the body rhythm to align the waves of tiredness with Uberman naps. This could reduce the transition difficulty somewhat. Still, intense compression and [[repartition]]ing will be required at the each transition, especially at the final jump to Uberman. With two transitions, the adaptation would stretch out to several months and the overall difficulty is only slightly reduced. Overall, this may not be worth the extra time required.


=== [[Naptation]]/[[Exaptation]] ===
===Adaptação gradual===
This method involves staying awake for 1-2 days to quickly increase sleep pressure and/or start with naps every 2 hours instead of 4 to quickly acquire the ability to gain REM during naps.


== Difficulty==
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.  
Both Steve Pavlina’s blogs and Puredoxyk’s book ''Ubersleep'' greatly understated the schedule’s difficulty. Puredoxyk adapted to the schedule in times of extreme stress at university, and was unable to adapt to it again afterwards. Nevertheless, people tend to overestimate their chances of succeeding. There has been no detailed accounts of someone adapting to the schedule in more recent times. You may see many logs of people attempting this schedule, but most of them ends in just a few days, presumably because the author overslept and gave up. Those failures are often used to discredit polyphasic sleep altogether, without ever considering more reasonable schedules.


==Lifestyle Considerations==
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.  
Over the years, through anecdotes of adapted sleepers, the downsides of Uberman has been gradually discovered. These may include:
* little for exercising (especially with gaining muscle)
* tendency to gain weight
* near total inflexibility of sleep, even after adaptation
* 3h40m wake gap between each nap is usually too short for real-world commitments


Steve Pavlina worked from home when adapting to Uberman, and Puredoxyk also had a flexible job during her university years when she adapted to the schedule.
==Dificuldade==


The harsh adaptation is extremely sensitive skipping naps. As claimed by Puredoxyk in ''Ubersleep'', just skipping one nap causes intense sleep deprivation, similar to when one skips a few nights of monophasic sleep in a row. Even after adaptation, the risk of oversleeping remains, and alarms may have to be maintained indefinitely.  
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.


As with other nap-only schedules,  Uberman impedes the clearance of brain waste via the [[Wikipedia:glymphatic system|glymphatic system]], because the longest continuous sleep block is only 20 minutes. It is therefore currently unknown as to how this schedule can be maintained, especially by those with average SWS needs. As such, only those with significantly lower vital sleep requirements should attempt Uberman.
==Considerações de Estilo de Vida==


==Variants==
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.  
===Extra naps===
[[File:Uberman 7.png|thumb|Uberman 7 and 8]]Having one or two extra naps might make Uberman more sustainable for people since 2h is far below the minimum requirements of an average person, and consequently lower adaptation difficulty. However, these variants even less realistic socially since 3h5m and 2h40m wake blocks are simply too short for doing anything. No one is known to have adapted to these variants of Uberman.


=== Shorter naps ===
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.  
[[File:Uberman-modified.png|thumb|Uberman-modified with only 15m naps|alt=]]This is variant is said to have beee done by [[wikipedia:Leonardo_da_Vinci|Leonardo Da Vinci]]. However, there is little evidence for this. [[wikipedia:Claudio_Stampi|Claudio Stampi]], a polyphasic sleep researcher, has disputed that Da Vinci followed this Uberman variant. Unfortunately, as it stands, there is not enough evidence today to confirm this popular internet myth.  


''Why We Nap'' documented an anecdotal adaptation to this variant of the schedule. This sleeper, in his journal, recounted his adaptation to this Uberman variant that totaled only 1h30m of sleep each day, mirroring the alleged Uberman variant of Da Vinci. It took him 25 days to adapt, and he remained on it for a couple months. He eventually ran out of things to do, as he claimed, and returned to monophasic sleep.
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.  


=== Denser naps at night ===
Tendo apenas uma soneca diurna, o DC1 é apropriado para trabalhos que permitem que uma soneca seja feita durante o intervalo.  
[[File:Uberman modified - denser nighttime naps.png|thumb|Denser nighttime naps]]In this variation of Uberman more naps are placed during the night since sleep pressure is generally higher during nighttime and it would also be easier to schedule one’s life around longer daytime gaps. However, it is very difficult to stay awake for long periods of time on Uberman and this is likely even harder than regular Uberman. No one has been known to have adapted to this, either.


==Research==
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.  
Up to date, there has only been one official study on Uberman sleep, which is motivated by its existence and creation from Puredoxyk and its widespread practice over the decades. In 2013, the research focused on the endocrine and cognitive effects of Uberman sleep. This study<ref>https://www.researchgate.net/publication/315334680_Endocrine_and_cognitive_effects_of_a_radically_polyphasic_sleep_schedule</ref> lasted for 5 weeks. Unfortunately, according to the authors of the paper, no more information is available from the experiment beyond the abstract.  


This study sheds some light on the vision of a long-term Uberman lifestyle as well as its implications on overall well-being of polyphasic sleepers. It is remarkable that most of the subjects quit the experiment because of social life rather than the grueling adaptation by week 3, and one subject did last until the end of the 5-week experiment. These participants were monitored 24h a day, and were woken up when needed to be.
== Variantes ==


None of these subjects were habitual nappers or sleep mutants, the remaining subject might have adapted to Uberman after 5 weeks, as his cognitive performance and cortisol secretion pattern become stable. At the same time, 5 weeks may not be enough for a successful Uberman adaptation. Even if it was a success, it took laboratory-controlled environment to get this far on Uberman - a regular adaptation with multiple alarms, no human assistance as mentioned before, will most definitely lead to failure.  
O DC1 oferece várias opções de cronograma, mas as únicas variantes com taxas de sucesso significativo são as variantes originais ou estendidas.  


Despite the seemingly positive news on this hostile schedule, it was discovered that [[Wikipedia:growth hormone|growth hormone]](GH) was greatly suppressed. Instead of being secreted in one large peak during monophasic sleep, it was now secreted after 6 naps in much smaller peaks. This might be because SWS was interrupted. This also explains why physical training would be ineffective on Uberman.
===Variantes originais===


== References ==
[[File:DC1 original.png|thumb|Variantes DC1 originais]]
<references />{{TNT|Polyphasic Sleep Schedules}}
Essas versões foram originalmente propostas pela Sociedade Polifásica, Ambas dão um total de 5h de sono em núcleos.
 
A primeira variante (externa) tem o mesmo primeiro núcleo que o sono Segmentado, e pode ter uma transição mais suave a partir dele. Se parece muito com a versão padrão, e quase tudo dela pode ser aplicada aqui também.
 
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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>
 
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===Slightly modified core duration ===
</div>
 
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[[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>
 
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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>
 
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===Shortened cores and 30-minute naps===
</div>
 
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[[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>
 
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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>
 
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===Extended===
</div>
 
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[[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> 
 
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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>
 
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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>
 
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===Longer post-core gap===
</div>
 
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[[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>
 
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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> 
 
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=== Core-nap flip===
</div>
 
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[[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> 
 
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==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}}

Revision as of 14:25, 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
Variantes DC1 originais

Essas versões foram originalmente propostas pela Sociedade Polifásica, Ambas dão um total de 5h de sono em núcleos.

A primeira variante (externa) tem o mesmo primeiro núcleo que o sono Segmentado, e pode ter uma transição mais suave a partir dele. Se parece muito com a versão padrão, e quase tudo dela pode ser aplicada aqui também.

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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