Difference between revisions of "Triphasic"

From Polyphasic Sleep Wiki
m (format page according to style guideline,add short difficulty section)
m
 
(9 intermediate revisions by 2 users not shown)
Line 1: Line 1:
−
Triphasic is the original and most commonly known schedule in the [[Tri Core|Tri Core family]],<ref>[https://www.polyphasic.net/schedules/tri-core/ polyphasic.net]. Retrieved 20-11-2020.</ref> which consists of only 3 [[Cores|core]] sleeps and no [[naps]].{{TNT|Triphasic}}
+
<languages/>
 +
<translate>
 +
</translate>
 +
{{TNT|Triphasic}}
 +
<translate><!--T:1-->
 +
Triphasic is the original and most popular [[Special:MyLanguage/Tri core|Tri core]] schedule, which consists of 3 [[Special:MyLanguage/Cores|core]] sleeps and no [[Special:MyLanguage/naps|naps]].
  
−
== Origin==
+
== Origin== <!--T:2-->
−
Leif Weaver, the original creator and first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months.
 
  
−
== Mechanism ==
+
<!--T:3-->
−
This schedule was known to be equidistantly scheduled, with a 6.5h wake gap between each core sleep. Because of the structure, Triphasic can be considered a more extreme [[Segmented]] schedule, with a long [[siesta]]. Despite the origin of the schedule, equidistant sleep is not required, although '''no more than 8h''' wake gap between any core sleep is recommended. For the daytime core and with the recorded successes in Triphasic (except Triphasic-extended), it is possible to stay awake for up to '''9 hours''' from the daytime core to the core around [[SWS peak]] hours, while the wake gap between the 2 other cores around night hours tends to be smaller.
+
Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" />
  
−
Because of the distribution of Triphasic sleep, it also possesses '''characteristics of [[Dual core|Dual Core sleep]]''', where the evening core favors [[SWS]], the sunrise core favors [[REM]] sleep and the daytime core contains mixed sleep stages.
+
== Mechanism == <!--T:4-->
  
−
== Adaptation ==
+
<!--T:5-->
−
When adaptation first begins, SWS will resume in all core sleeps as the normal flow of a normal sleep cycle, where [[light sleep]] begins, then SWS continues and then finally REM sleep finishes the cycle. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core. However, as adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest because of the extreme [[repartitioning]] of these vital sleep stages into each core sleep to follow the homeostatic and circadian pressures. This will make the first core very difficult to wake from, because of prevalent SWS wakes, which was reported to result in oversleep until the second core. During the whole adaptation, the daytime core is likely the easiest to handle, and can shorten to '''as low as 60 m''' after adaptation. Because of the high repartitioning of sleep stages on merely 4.5h total sleep, Triphasic offers a lot of sleep reduction along with a high level of sleep compression.
+
The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.
  
−
== Difficulty==
+
<!--T:6-->
−
The adaptation difficulty is considered hard due to the low TST and low sleep schedule in the SWS peak.
+
As with [[Special:MyLanguage/Dual core|Dual core]], the evening core favors [[wikipedia:Slow-wave_sleep|SWS]], whereas the dawn/morning core favors [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep. The daytime core contains mixed sleep stages.  
  
−
== Lifestyle consideration ==
+
== Adaptation == <!--T:7-->
−
Because of Triphasic's evening core sleep and daytime core sleep at '''socially inconvenient hours''', Triphasic and [[Tri Core]] schedules overall are very unpopular. The requirement to have a core in SWS peak (especially on regular Triphasic) makes it necessary to forfeit social life around evening hours. Another downside to Triphasic is that 4.5h total sleep is not sufficient to make it very flexible after adaptation. So far, there have only been 1 or 2 known adapted cases of being able to make a Triphasic core flexible by '''no more than 30 m'''. With the limited flexibility for an average sleeper (with normal sleep needs), it is very challenging sustaining Triphasic long-term, even if the adaptation phase can be completed. Lastly, intense exercising may not be totally supported by Triphasic, because increasing SWS requirements for recovery can prove to be very difficult to avoid SWS wakes in any cores. However, staying on Triphasic can create a sense of very long days, with a long wake gap between each core.
 
  
−
However, Triphasic-extended has a lot more utility baked into it. The first core can be scheduled late (around 11 PM or later) makes it easier to sustain social life in the evening. More sleep also allows for more physical training, and flexibility after adaptation. Triphasic-extended has great viability in becoming flexible, and can recover from a lot of damages and disruptions from daily life events. The long, uninterrupted morning-afternoon wake gap is often capitalized on by adapted sleepers, with the opportunity to fully commit to different events without having to worry about sleep time. Triphasic-extended is one of the most well-rounded schedules in stock, and has reported a lot of successes. A lot can be achieved on this schedule with only 6h of sleep each day.
+
<!--T:8-->
 +
In the beginning, sleep cycles will proceed as normal. The cycle first starts with [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]], then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.  
  
−
== Variants ==
+
<!--T:9-->
−
Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.
+
As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to [[Special:MyLanguage/monophasic|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning|repartitioned]] into each core sleep according to the homeostatic and circadian pressures.  
  
−
=== Extended ===
+
<!--T:10-->
−
[[File:Triphasic-extended.png|center|thumb|Sample Triphasic-extended]]
+
During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.  
−
Because of the major difficulty posed by the SWS core during adaptation, this extended version allows more room for SWS in the first core, with a higher chance to avoid many SWS wakes during adaptation. This also bumps the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core.
 
  
−
A few polyphasic sleepers have been able to adapt to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. The ability to schedule this distribution of sleep aids in daily scheduling, in which the daytime core can be moved to ~'''4 or 5 PM'''. With an overall easier adaptation than regular Triphasic, the nighttime hours between 2 nocturnal cores can be utilized for various activities without having to sacrifice all productivity when adapting. Another bonus from Triphasic-extended is that the '''first core can begin at late evening hours''', around 11 or 11:30 PM without too much hassle, thanks to the increased total sleep. The core extension also suits individuals with somewhat high sleep requirements, while an adaptation to the regular Triphasic can become unsustainable.
+
== Difficulty== <!--T:11-->
  
−
Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.
+
<!--T:12-->
 +
The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than [[Special:MyLanguage/E3|E3]], due to the need to split SWS over several cores as well as its longer gaps.  
  
−
=== Non-reducing ===
+
== Lifestyle consideration == <!--T:13-->
−
[[File:Non-reducing.png|center|thumb|Non-reducing Triphasic]]
 
−
Non-reducing Triphasic is rarely ever attempted, but recently there have been some attempts, mostly from underage population. It is unclear what the advantages would be with such a bulky and seemingly cumbersome sleep distribution, compared to Triphasic-extended. Success rate is also very rare, only a case or two. The adaptation is potentially even easier than Triphasic-extended, but this variant is only for short-term, or those who cannot in any way sleep in one long chunk at night. The niches are very small, and despite a lot of sleep, it may not be totally friendly to underage individuals, who are better with a non-reducing biphasic pattern instead.
 
  
 +
<!--T:14-->
 +
Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps.  Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.
 +
 +
<!--T:15-->
 +
Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.
 +
 +
== Variants == <!--T:16-->
 +
 +
<!--T:17-->
 +
Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.
 +
 +
=== Extended === <!--T:18-->
 +
 +
<!--T:19-->
 +
[[File:Triphasic-extended.png|thumb|Sample Triphasic-extended|alt=]]
 +
The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.
 +
 +
<!--T:20-->
 +
A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap and can be utilized for various activities. The first core can begin later, up to around 23:00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.
 +
[[File:Triphasic-extended 2.png|thumb|Alternative triphasic-extended with a longer morning core]]
 +
Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.
 +
 +
== References == <!--T:21-->
 +
 +
</translate>
 +
{{reflist|refs=
 +
<ref name="leif">{{cite web |url=http://origamikayak.blogspot.com/search?updated-max=2011-03-30T22:53:00-07:00&max-results=7&start=21&by-date=false |author=Leif Weaver |date=2011 |title=Blog |access-date=2020-12-18}}
 +
<translate><!--T:22-->
 +
</ref>
 +
}}
 +
 +
<!--T:23-->
 
[[Category:Schedules]]
 
[[Category:Schedules]]
 +
</translate>
 
{{TNT|Polyphasic Sleep Schedules}}
 
{{TNT|Polyphasic Sleep Schedules}}
 +
<translate>
 +
</translate>

Latest revision as of 04:13, 6 January 2021

Other languages:
English • ‎português do Brasil • ‎русский
Triphasic
Tri Core 0
chart link

Total sleep4 hours 30 minutes
Proposed byLeif Weaver
DifficultyVery hard
Specification3 single-cycle core sleeps

Triphasic is the original and most popular Tri core schedule, which consists of 3 core sleeps and no naps.

Origin

Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.[1]

Mechanism

The cores are usually placed equidistantly, with a 6.5h wake gap between each. However, equidistant scheduling is not required. Still, it is recommended to avoid having any wake gaps larger than 8 hours. The largest gap that has been adapted to so far is 9 hours between the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

As with Dual core, the evening core favors SWS, whereas the dawn/morning core favors REM sleep. The daytime core contains mixed sleep stages.

Adaptation

In the beginning, sleep cycles will proceed as normal. The cycle first starts with light sleep, then reaches SWS and then finally finishes after REM sleep is complete. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core.

As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to monophasic. Vital sleep needs to be repartitioned into each core sleep according to the homeostatic and circadian pressures.

During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.

Difficulty

The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than E3, due to the need to split SWS over several cores as well as its longer gaps.

Lifestyle consideration

Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.

Variants

Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.

Extended

Sample Triphasic-extended

The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.

A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap and can be utilized for various activities. The first core can begin later, up to around 23:00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.

Alternative triphasic-extended with a longer morning core

Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.

References

  1. ↑ Leif Weaver (2011). "Blog". Retrieved 2020-12-18.


Biphasic
Everyman
Dual core
Tri core
Nap only
Experimental
Non-polyphasic
Retrieved from "https://polysleep.org/w/index.php?title=Triphasic&oldid=7883"