Difference between revisions of "QC0"

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{{TNT|Experimental Schedule}}
 
{{TNT|Experimental Schedule}}
 
{{TNT|QC0}}
 
{{TNT|QC0}}
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The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores|core]] sleeps, totaling at least 6h sleep.<ref>[https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ polyphasic subreddit]. Retrieved 17-11-2020.</ref> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.
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'''QC0''', or '''Quad core 0''', is a schedule containing four short core sleeps<ref name="gn" />. So far, it is the only tried-and-successful schedule in the experimental Quad core schedule line.
 
==Origin ==
 
==Origin ==
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The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name  “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).  
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The schedule was briefly mentioned in the [[Ubersleep]] book by [[Puredoxyk]] as an “Alternate Segmented” variant<ref name="ubersleep"/>. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in the book. There have been sporadic attempts over the years, but with limited success.
  
 
==Mechanism==
 
==Mechanism==
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Similar to [[Tri core|Tri Core]] sleep, an advantage of QC schedule(s) is that they divide the day into several awake blocks with 4 core sleeps spreading across the day. Because different core sleeps yield different percentages of sleep types, this supports alertness and wakefulness and keeps homeostatic pressure low. Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper sleep compression with its single-cycle core sleeps, despite its decently high total sleep.  
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Similar to [[Triphasic]], QC0 divides the day into four relatively small wake blocks in between the 4 core sleeps. This boosts alertness and keeps sleep pressures low. The four short cores may also promote sleep compression.  
  
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The default QC variant involves having 3 core sleeps concentrated around night hours to limit inconvenient daytime sleep as much as possible, while the fourth core is placed in a position similar to the daytime Siesta core to balance the wake gap. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and quality is expected to be deeper than a usual, uninterrupted 6h core sleep (e.g, [[E1]] core). [[wikipedia:Slow-wave_sleep|SWS]] deprivation symptoms are '''less visible''' on this schedule than on Triphasic, TC1 and other low-total-sleep schedules because there are 4 core sleeps to support SWS.
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The default QC0 scheduling places 3 core sleeps during the night and early morning hours to avoid daytime cores, for convenience. The timing and role of the daytime core resembles that of [[Siesta]], dividing the daytime wake gap into two halves. The first (evening) core sleep is mainly filled with SWS, whereas the morning one contains much more REM. The remaining two cores, one at night and one in the day, contain mixed sleep stages and likely more light sleep. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and [[sleep cycle compression]] is expected to be more intense than on schedules with longer sleep blocks. [[wikipedia:Slow-wave_sleep|SWS]] deprivation symptoms are less apparent on this schedule than on Triphasic or any other schedules with lower sleep totals.
  
 
== Adaptation==
 
== Adaptation==
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As adaptation progresses, it is also normal to run into SWS wakes especially in the core sleeps around SWS peak and early second half of the night hours (00:00-04:00 AM) when SWS pressure still lingers. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual core|Dual Core sleep]].  
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As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. As such, QC0 also possesses the characteristics of [[Dual core|Dual Core sleep]], and may be easier for those who are naturally [[Segmented]] sleepers.
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After adapting to QC0, one can proceed to transition to [[Camayl]], which is a highly flexible schedule with the ability to sleep in short cores around the day.
  
 
==Difficulty==
 
==Difficulty==
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Despite looking to be a somewhat “easier” Triphasic variant with an extra core sleep, most inexperienced polyphasic attempters reported '''difficulty falling asleep''' in some sleep blocks, especially the cores during [[graveyard hours]] when adaptation first begins. It is then increasingly difficult to handle SWS/REM wakes at the end of each core sleep as sleep onset issue remains present. This is most likely because of the schedule’s total sleep and distribution of sleep blocks, which does not initially raise [[Sleep Pressure|homeostatic pressure]] high enough to facilitate sleep. Finally, poor quality core sleeps result in [[Oversleep syndrome|oversleeping]] when they finally manage to fall asleep in a core as sleep pressure becomes high enough. Therefore, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking SWS wakes. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.
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Despite it appearing to be an easier version of Triphasic with an extra core, many reported significant difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure|homeostatic pressure]] relatively low.  
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After lying awake for more than about 20 to 30 minutes, one should wake up and wait for the next core sleep rather than continue trying to fall asleep. Failure to fall asleep relatively soon will result in mid-cycle wakes, which makes adaptation to QC0 very challenging, in a different way from most other schedules. Beginners should particularly avoid this schedule, as experienced polyphasic sleepers tend to fall asleep more easily. [[Meditation]] can also be used as a way to faciliate sleep onset.
  
 
==Lifestyle consideration==
 
==Lifestyle consideration==
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Lifestyle-wise, QC0 only benefits work-from-home occupations and individuals with higher sleep requirements than average (at least 8.5h and up to 9.5h monophasic) to have adequate sleep pressure to fall asleep in all 4 cores. With 4 core sleeps, however, it can '''support physical activities''' to some extent (assuming normal SWS requirements and some increase due to exercising). Eventually, though, QC0 is still considered a subpar choice to '''''Triphasic-extended''''', which is more beginner-friendly and sees plentiful success; it also faces stiff usage competition from other more popular multi-core schedules (Dual Core and Tri Core) in general. The strongest reason one would adapt to this schedule first would be to transition to [[CAMAYL]] to gain a lot of flexibility in scheduling core sleeps and assist in a more hectic, changing lifestyle.
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QC0 is most suitable for those who have near total control of their own time, such as those who work from home. Individuals with higher sleep requirements may find it easier to have adequate sleep pressure to fall asleep in all 4 cores. With the relatively high total sleep, it also allows intense physical exercise.
  
 
==Variants==
 
==Variants==
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===Equidistant===
 
[[File:QC0 Alternate.png|thumb|QC0 Variant in Dymaxion style|alt=]]
 
[[File:QC0 Alternate.png|thumb|QC0 Variant in Dymaxion style|alt=]]
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It is also possible to schedule QC0 equidistantly, which resembles a [[Dymaxion]] structure with core sleeps. This may facilitate falling asleep as the wake gap between each core is increased to 4h30m rather than being much closer together at night. However, even this distribution so far has reported no success.  
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It is also possible to schedule QC0 equidistantly, which resembles [[Dymaxion]], but with cores instead of naps. This may facilitate falling asleep, as the sleeps are evenly spead, rather than being packed at night. However, this distribution has no known successes so far.  
  
 
== References ==
 
== References ==
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<references />
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{{reflist|refs=
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<ref name="gn">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/g2j083/official_new_polyphasic_schedule_released_success/ |title=OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability |last=GeneralNguyen |date=2020 |website=Reddit |access-date=2020-11-17}}</ref>
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<ref name="ubersleep">{{cite book |author=Puredoxyk |date=2013 |title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle - Second Edition |page=51}}</ref>
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}}
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[[Category:Schedules]]
 
[[Category:Schedules]]
 
{{TNT|Polyphasic Sleep Schedules}}
 
{{TNT|Polyphasic Sleep Schedules}}

Latest revision as of 19:00, 9 January 2021

This schedule is considered experimental as it is only recently invented, and there have not been a large number of documented successes. Beginners are advised to choose a more established schedule.
QC0
Quad Core 0
chart link

Total sleep6 hours
Proposed byGeneralNguyen
DifficultyHard
Specification4 single-cycle core sleeps


QC0, or Quad core 0, is a schedule containing four short core sleeps[1]. So far, it is the only tried-and-successful schedule in the experimental Quad core schedule line.

Origin

The schedule was briefly mentioned in the Ubersleep book by Puredoxyk as an “Alternate Segmented” variant[2]. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in the book. There have been sporadic attempts over the years, but with limited success.

Mechanism

Similar to Triphasic, QC0 divides the day into four relatively small wake blocks in between the 4 core sleeps. This boosts alertness and keeps sleep pressures low. The four short cores may also promote sleep compression.

The default QC0 scheduling places 3 core sleeps during the night and early morning hours to avoid daytime cores, for convenience. The timing and role of the daytime core resembles that of Siesta, dividing the daytime wake gap into two halves. The first (evening) core sleep is mainly filled with SWS, whereas the morning one contains much more REM. The remaining two cores, one at night and one in the day, contain mixed sleep stages and likely more light sleep. Because of the segmentation into multiple small core sleeps, sleep repartitioning and sleep cycle compression is expected to be more intense than on schedules with longer sleep blocks. SWS deprivation symptoms are less apparent on this schedule than on Triphasic or any other schedules with lower sleep totals.

Adaptation

As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and REM deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. As such, QC0 also possesses the characteristics of Dual Core sleep, and may be easier for those who are naturally Segmented sleepers.

After adapting to QC0, one can proceed to transition to Camayl, which is a highly flexible schedule with the ability to sleep in short cores around the day.

Difficulty

Despite it appearing to be an easier version of Triphasic with an extra core, many reported significant difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps homeostatic pressure relatively low.

After lying awake for more than about 20 to 30 minutes, one should wake up and wait for the next core sleep rather than continue trying to fall asleep. Failure to fall asleep relatively soon will result in mid-cycle wakes, which makes adaptation to QC0 very challenging, in a different way from most other schedules. Beginners should particularly avoid this schedule, as experienced polyphasic sleepers tend to fall asleep more easily. Meditation can also be used as a way to faciliate sleep onset.

Lifestyle consideration

QC0 is most suitable for those who have near total control of their own time, such as those who work from home. Individuals with higher sleep requirements may find it easier to have adequate sleep pressure to fall asleep in all 4 cores. With the relatively high total sleep, it also allows intense physical exercise.

Variants

Equidistant

QC0 Variant in Dymaxion style

It is also possible to schedule QC0 equidistantly, which resembles Dymaxion, but with cores instead of naps. This may facilitate falling asleep, as the sleeps are evenly spead, rather than being packed at night. However, this distribution has no known successes so far.

References

  1. ↑ GeneralNguyen (2020). "OFFICIAL: New Polyphasic Schedule Released - Success, Next Plan & Viability". Reddit. Retrieved 2020-11-17.
  2. ↑ Puredoxyk (2013). Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle - Second Edition. p. 51.


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