Difference between revisions of "Ducamayl"

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{{TNT|Experimental Schedule}}This schedule is a variant of [[SPAMAYL]] that includes 2 [[Cores|core]] sleeps.<ref>[https://www.reddit.com/r/polyphasic/comments/jppeht/official_new_flexible_dual_core_polyphasic/ polyphasic subreddit]. Retrieved 19-11-2020.</ref> Evolves well from adaptation to [[DC1#Extended Variants|DC1-extended]], [[DC2|DC2-(extended)]] and [[DC3#Extended variant|DC3-extended]] then flexible versions of these schedules as helpful intermediates.{{TNT|DUCAMAYL}}
 
  
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== Origin==
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{{TNT|Experimental Schedule}}{{TNT|Ducamayl}}This schedule is a higly flexible schedule derived from the [[Dual core]] schedules.<ref name="reddit" /> Similar to [[Sevamayl]], it evolves from adaptation to Dual core schedule such as [[DC2]] and [[DC3#Extended|DC3-extended]]. Unlike with flexed versions of those regular schedules, Ducamayl allows taking [[naps]] when tired throughout the day, with a varying number of naps and changes in core timings as well as lengths.
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The name DUCAMAYL stands for “'''Dual Core As Much As You Like'''”, one of the 4 “-AMAYL<nowiki>''</nowiki> polyphasic schedules.  
 
  
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Historically, the schedule recorded one unintentional and anecdotal success from sleeper '''[[Aethermind]]’s father''', who has been inadvertently maintaining the schedule for most of '''2-3 decades''' without visibly dangerous diseases aside from high stress or missing the second core due to work. His DUCAMAYL variant consists of 2 somewhat flexible core sleeps and alternates between 1 and 2 flexible naps from day to day. First created and roughly drafted in 2017 in the Discord channel, it was proposed as a flexible Dual Core counterpart to SEVAMAYL, a flexible [[Everyman]] prototype. Up to 2020, there have been two more successful adaptations to DUCAMAYL. '''<u>Most of what is said about SEVAMAYL also applies to DUCAMAYL</u>''', with only some differences from the structure of DUCAMAYL as a Dual Core schedule, regarding sleep timing and flexibility of sleep. 1-2 months will have to be reserved to adapt to a strict Dual Core schedule first, and then several weeks (~6-9 weeks) to adapt to DUCAMAYL.  
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==Origin==
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The name Ducamayl stands for “Dual Core As Much As You Like”. It is one of the 4 “-AMAYL<nowiki>''</nowiki> flexible polyphasic schedules, the other ones being [[Spamayl]], [[Sevamayl]], and [[Camayl]].  
  
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== Mechanism ==
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Until recently, there has only been one anecdotal success from sleeper [[Aethermind|Aethermind's]] father, who has been unintentionally maintaining the schedule for more than 20 years without signs of ill health. His schedule consists of 2 somewhat flexible core sleeps and between 1 and 2 naps in the day.
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The first core sleep provides more SWS while the second core favors more REM, with the nap(s) providing the remaining REM. A strong reliance on sensing when to best nap to get quality REM nap(s) and quality cores is required. You will need the freedom to take a nap soon at any time, and/or the ability to plan naps sensibly for each day such that there is no waking gap too long that makes you tired.
 
  
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DUCAMAYL evolves well from an extended [[Dual Core]] base schedule (or for some, a regular DC2 schedule) to ensure some flexibility of the core sleeps, but Dual Core sleep in essence evolves from Segmented sleep. With both core sleeps taking advantage of SWS and REM peaks, DUCAMAYL utilizes a varying number of daytime naps for each particular day. After adapting to a base Dual Core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps to be used when sleep times become flexible, and the amount of sleep reduction from the personal [[monophasic baseline]]. Slowly shifting the naps and the cores enhance the flexibility of the whole schedule. '''Both core sleeps rake in ideally all needed SWS, and a decent amount of REM sleep'''. The remaining naps only serve to fulfill the remaining REM sleep and provide alertness boost and memory consolidation with [[NREM2]]. Because of 2 core sleeps occupying a fair amount of [[graveyard hours]], DUCAMAYL results in overall fewer daytime [[naps]] than [[SEVAMAYL]].  
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First created and roughly drafted in 2017 in the [[Polyphasic sleep discord|Discord]], it was proposed as a flexible Dual Core counterpart to Sevamayl, a flexible [[Everyman]] schedule. In 2020, there have been two more recorded successful adaptations to Ducamayl, which are by [[GeneralNguyen]] and [[UncertainBeing]].
  
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=== Scheduling ===
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==Mechanism==
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The schedule should have at least ~4.5-5h total sleep for both cores combined, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake around night/early morning hours. A longer Pronap of up to 45m might be plausible during early morning hours (6-10am) if all SWS has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The wake gap between 2 cores can increase or decrease depending on days. Each core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.
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The mechanism of Ducamayl is believed to resemble that of Sevamayl, with two shorter cores in place of the long Everyman core.
  
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== Adaptation ==
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As with all other Dual core schedules, the first core sleep provides mostly [[wikipedia:Slow-wave_sleep|SWS]] while the second core favors [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep, with the nap(s) providing some REM and alertness boosts. Naps can be taken when alertness drops.
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Because of the nigh-impossibility to adapt to this schedule [[cold turkey]], many adaptations have failed. In the past, there have been a few attempts at [[flexing]] sleep from the start, but all of them eventually failed. Adaptations to a strict Dual Core base schedule first, however, have proven to be a successful way to adapt to DUCAMAYL.
 
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'''The process of adapting to DUCAMAYL is very similar to SEVAMAYL''' - one or two naps at time can be flexed with small range (e.g, 15m earlier/later than original time), and one of the 2 cores also starts with the same small flex range. Once energy level and alertness stabilize, flexing can increase in larger jumps, one step at a time. Taking flexing of both cores and all naps to the extreme right away can cause more detriment to the schedule, eventually destabilizing it, however. One or both cores of DUCAMAYL may remain stationary throughout the entire flexing adaptation, and the focus is on  highly flexible and alternate number of naps from day to day instead.  
 
  
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During and after the adaptation, '''some naps may naturally reduce in length'''. The best strategy is to get up because “-AMAYL” schedules typically are not confined to any specific sleep duration forever, with occasional changes available. However if there is a long wake gap ahead in schedule, it would be a wise approach to go back to sleep for the full duration of the nap to gain more wakefulness sustaining. Similarly, after adaptation is complete, '''a nap can be extended to 30-40m''' during early/late morning hours (REM peak-~11 AM) without having to worry about SWS wakes. This would strategically enhance wakefulness for the next hours, resulting in the need for fewer or no naps later in the day. Similar to the cores, under normal conditions, there should be at least 90-120m awake between each nap.  
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After adapting to a rigid base Dual core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps, as well as the reduced total sleep. Then, the sleeper gradually adapts to [[flexing]], allowing naps to be moved, added, or removed. Because of 2 core sleeps covering much of the night and morning in which the alertness is the lowest, Ducamayl tends to have fewer [[naps]] than Sevamayl.
  
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It is also possible to utilize a '''[[Pronap]]''' if the whole DUCAMAYL schedule is rotated backward, with the first core being early in the evening (e.g, 8 PM). The Pronap would then provide more REM sleep and can become flexible later on. In the event of an emergency, it is also possible to schedule '''ultrashort naps (e.g, 5-10m)''' when a regular 20m nap is too long to schedule. This would serve to sustain alertness with light sleep ([[NREM1]]/[[NREM2]]) until the next nap during any daytime hours. The freedom to pick nap durations whenever necessary after adaptation is very satisfying and greatly boosts the overall flexibility and durability of the whole schedule. Nonetheless, '''these changes in nap durations should not be abused''' - occasionally using them to one’s advantage would prevent the destabilized nap structure from the adapted base Dual Core schedules.
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==Scheduling==
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For average sleepers, the schedule would include at least ~4-5 hours of sleep from the two cores, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, such as the early afternoon circadian dip.  
  
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Regarding core sleeps, under emergency or social events that have to delay the first core sleep, it is then possible to '''move both cores further into the night''', resulting in a much later wakeup time for the following morning. Another option is to '''skip the first core and extend the second core by 90m''' and resume napping as usual. The following night can continue with 1 extended core sleep and extra naps until alertness is back to the refreshing state. The [[dark period]] can start 15-30m before either core sleep after the party if time is too crunched, and maintained between 2 cores if possible. Under normal conditions, dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, '''excessively delaying the first core should be entirely avoided when adapting''' and should not be allowed to happen more than once a week or so, to avoid destabilization. This is because the first core’s SWS quality can greatly falter if delayed too often into late night hours.  
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The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with Sevamayl, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep. As with all other sleep schedules, should be at least 90-120 minutes awake between sleeps.
  
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External factors such as food, exercise and mental health status should be considered carefully and planned accordingly to ensure the quality of each nap. It is generally better to nap before a heavy or long workout, and meals. Otherwise, napping some hours after these activities is also very viable. It is also crucial to manage personal stress levels, as [https://pubmed.ncbi.nlm.nih.gov/22485105/ emotional distress is shown to increase REM needs] and can put more pressure on the schedule. As an added bonus, the wake gap flexibility between 2 cores allows the schedule to effectively dodge '''[[Daylight Saving Time]]'''.  
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[[Dark period]] should be observed similar to other Dual core schedules, starting some time before the first core and ending after the second core. It is recommended to keep dark period consistent, even with the cores being flexed, to maintain a stable circadian rhythm and ensure sleep quality.
  
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Overall, DUCAMAYL is a much more advanced version of a regular Dual Core schedule, with promising flexibility of all sleep blocks and the tenacious ability to sustain performance across the clock. With a usually somewhat high [[Total sleep time|total sleep]], it can tolerate certain occasions where the regular sleep hygiene practices have to be temporarily forfeited. The malleability of nap amount and duration from day to day is also highly resilient and convenient to maintain the schedule long term. Another added stronghold is the '''support and bond between 2 core sleeps''' - the second core sleep can to some extent fix the inconsistencies and small hiccups from the first core. However, the schedule does offer on average less sleep reduction than SEVAMAYL that proceeds from the very common E3-extended base. While the second core is a great REM stock and mostly safe from real life events, the first core is still vulnerable to evening social hours if done frequently; this is the primary reason that prompts many sleepers to try out Everyman instead.  
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Longer naps (30-40 minutes), even relatively late in the morning, are viable as long as the SWS is mostly accounted for by the cores. When necessary, it is also possible to schedule ultrashort naps (~10 minutes) if regular 20-minute nap are too long to schedule. In general, shorter naps contain much less REM. It is suggested that two 15-minute naps can replace one 20-minute nap, after accounting for the time it takes to fall asleep and reach REM.
  
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== Difficulty ==
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==Adaptation==
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The adaptation to a base Dual Core schedule is also deemed harder to achieve than to a base Everyman schedule, thus the [[flexing adaptation]] may be equally, if not harder, than SEVAMAYL. A lot of effort in assessing the proper times to place naps and cores will be required to adapt to DUCAMAYL, the flexing adaptation that is mostly [[4-Stages Adaptation Model#Stage 4|Stage 4]], feeling somewhat low in productivity and not truly refreshing/adapted sleep. Lastly, '''excessive sleep''' due to physical recovery, sickness, extended wake periods that promote long sleep, injury, uncontrolled drinking, substance use, etc. can destabilize the whole schedule, which already takes several months to adapt to. With all that said, with thorough planning and execution on all these elements, DUCAMAYL is a powerful schedule to arrive at.
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{{further|Flexing#-AMAYL}}
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There has been some attempts at adapting to the schedule cold turkey, but they have virtually all failed. As with Sevamayl, first adapting to a strict Dual core base schedule seems to be necessary. The possible base schedules to start from include DC1, DC2, DC2-extended, as well as DC3-extended.
  
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== Lifestyle considerations ==
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The process of adapting to Ducamayl from the rigid base schedule is similar to that of Sevamayl. First, one can start with [[flexing]] the naps slightly, such as by 30 minutes forward or back. Then, the cores can also be optionally flexed slightly. Over time, one can gradually increase the flexiblility windows of the sleeps. Finally, naps can be added or removed according to the level of tiredness one experiences in a given day.  
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Like other “-AMAYL” polyphasic schedules, erratic lifestyles greatly benefit them. It would be, however, a better idea to slightly flex the Dual Core base schedule rather than adopting DUCAMAYL if flexibility is limited with consistent work or social commitments. Unlike, SEVAMAYL, however, DUCAMAYL has the second core sleep around dawn that can boost alertness for several hours ahead. This can pave the way for certain jobs with long wake gap(s) from morning to early afternoon hours without having to rest. The second core of DUCAMAYL (on variants with at least ~5h total sleep of both cores) limits the amount of needed daytime naps, and needing only 1 daytime nap on certain days can allow for a lot of uninterrupted waking hours.  
 
  
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=== Flexibility ===
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It is important to do this gradually, however, as flexing all the sleeps right away can destabilise the adaptation. One or both cores of Ducamayl can remain fixed, instead focusing on the flexibility of naps for convenience in daily scheduling.
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Like other “-AMAYL” schedules (except SPAMAYL), once adapted it is possible to '''occasionally extend either core sleep by 90m''' in the event of slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not be done more than once per 7 or 10 days. Nap durations can also become a lot more versatile on some occasions, being able to be extended to '''30m-40m''' (for early/late morning naps) in experienced sleepers or reduced to '''5-10m''' in the case of emergency that does not allow for the usual 20m, or when it gets late in the day (after ~5:30 PM) to avoid more grogginess upon waking.  
 
  
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Both core sleeps and the naps will sustain alertness, retain memory, cognitive and ideally physical performance everyday. The ability to gain natural wakes from certain naps or cores is also very satisfying.  
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During and after the adaptation, some naps as well as cores may shorten. The best strategy is to get up as long as a good amount of sleep has already been gained since the schedule allows for extra naps later if you get tired.  
  
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== Variants ==
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==Difficulty==
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To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the [[E3|E3-extended]] base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs  or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.  
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As Dual core schedules in general are often considered harder than their similar Everyman counterparts, adapting to this schedule may be somewhat more difficult compared to Sevamayl. As with other dual core schedules, this depends on whether one is a naturally segmented sleeper.  
  
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<gallery widths=200px heights=200px perrow=3>
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As with Sevamayl, the flexing adaptation will mostly consist of [[4-Stages Adaptation Model#Stage 4|Stage 4]]-like conditions, feeling somewhat refreshed most of the times, but not always. The adaptation is similarly considered to take several months to complete, in which one needs control of the sleeping environment to maintain the schedule. Overall, despite the relatively mild sleep deprivation, the adaptation to this schedule is considered hard.
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File:DC1-ext Base.png|thumb|DC1-extended
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File:DC2 Base.png|thumb|DC2
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==Lifestyle considerations==
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File:DC3-ext Base.png|thumb|DC3-extended
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Like other “-AMAYL” schedules, people with irregular life schedules greatly benefits from Ducamayl. Similar to Sevamayl, Ducamayl is not very suitable for those on strict work schedules, since the ability to flex naps can be gradually lost if not regularly used. Compared to Sevamayl, Ducamayl generally requires fewer naps in the day, but involves a second core that may limit early morning activities. 
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</gallery>
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Under emergency or social events, both cores sleeps can be delayed to allow more time awake in the evening. Alternatively, the first core may be skipped, and the second core may be extended by one cycle, though this would incur more sleep debt and be more destabilising. The [[dark period]] should change as little as possible to ensure a stable circadian rhythm. As a dual core schedule, however, it is inherently less accommodating to [[Circadian management#Late cores|late cores]], and those who needs to do this frequently are recommended to choose Sevamayl instead.
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Dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, this should not be done early in the adaptation, and too frequently afterwards, to avoid destabilising the schedule.
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Nap timings should still take into account food and physical activity to ensure quality. With a flexible schedule like this, it may require more careful daily planning at all times.
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It may be possible to occasionally extend either core sleep by one cycle to accommodate extra sleep needs, such as from heavy exercise or sickness, though this should not be done too often. As with all other reducing polyphasic schedules, significant oversleeps due to physical recovery, sickness, or substance use can destabilise the schedule, potentially undoing the adaptation.  
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==Variants==
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As with Sevamayl, Ducamayl can be derived from a range of base schedules. For average sleepers, at least 4-5 hours of time in cores is required to make the sleeps flexible, which would be around 5-6 hours of sleep in total. For this variant, DC2 and DC2-extended can be used as base schedules. The combinations of core lengths need not be standard; one of the two recorded attempts utilised a DC2 variant with two 2.5-hour cores.
  
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Aside from these extended variants, '''modified variants''' with 2 2.5h core lengths (2.5-2.5), 1 core of 3h followed by a 2.5h core length (3-2.5), or 3.5-1.5 can be scheduled by experienced sleepers or those who know their sleep architecture well enough through the use of a sleep tracking device. Interestingly enough, one DUCAMAYL’s successful adaptation came from [https://www.polyphasic.net/schedules/dymaxion/ Bimaxion] base (4h TST) and then the sleeper alternated between 1,2 and 3 naps from day to day. The naps are primarily 30m long as a result of utilizing 30m nap duration ('''[[Dymaxion]] naps'''). Since this successful adapter was a mutant sleeper (5-6h monophasic requirement), it makes sense that only people with lower sleep requirements would be able to fully adapt to DUCAMAYL with a very low total sleep.  
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People with reduced sleep needs may be able to transition to Ducamayl from either DC3 or Bimaxion, with about 3 hours of sleep in cores. One Discord user with reduced sleep needs successfully transitioned to this schedule from Bimaxion. However, these schedules are known to be exceedingly difficult to adapt to for average sleepers, and is unlikely to ever be flexible for them.  
  
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The difference between a 4.5h-1.5h and a 3h-3h combination of both cores can be used for different purposes. For example, a person with higher REM need but lower SWS need can opt for a longer second core and shorter first core, and vice versa. Individuals with heavy training can also pick a longer first core '''(at least 2 full cycles)''' for better physical recovery. People with higher sleep requirements can also increase the napping frequency (e.g, DC2-extended) to further support REM sleep. Although for the most part, '''transitioning from DC1 and DC2 bases would prove to be easier to schedule than DC3 bases'''.  
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Alternatively, it is also possible to use a base schedule with 6 hours of sleep in cores. This variant would require fewer naps, with possibly some days without any nap at all, though it is debatable whether a Dual core schedule without naps on some days would qualify as Ducamayl.
  
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Depending on the base Dual Core schedule of choice, the corresponding DUCAMAYL variant would reflect the amount of naps needed each day in each of those base schedules. For instance, a DC1 sleeper can alternate between 1-2 naps from day to day, a DC2 sleeper would be an average of 2 naps per day (alternating between 1, 2 and 3 naps), and a DC3 sleeper may require an average of 3 naps per day (2-4 naps) or 2-3 naps depending on the core durations of the base schedule.  
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<gallery mode="packed" widths="200" heights="200" caption="Ducamayl base schedules">
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File:DC3.png|DC3 ([https://napchart.com/smgnw chart])
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File:Bimaxion.png|Bimaxion ([https://napchart.com/fr1el chart])
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File:DC3-ext Base.png|DC3-extended ([https://napchart.com/fr1el chart])
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File:DC2 Base.png|DC2-extended ([https://napchart.com/fr1el chart])
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File:DC1-ext uneven.png|DC1-extended ([https://napchart.com/uxyo6 chart])
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File:DC1-ext even.png|DC1-extended ([https://napchart.com/6w0m6 chart])
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</gallery>
  
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Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.
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The characteristics of the base schedules still apply on Ducamayl. For example, variants with more total sleep time allows for more flexibility and is more tolerant to later cores, and those with longer first cores will provide SWS more effectively.
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==References ==
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{{reflist|refs=
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<ref name="reddit">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/jppeht/official_new_flexible_dual_core_polyphasic/ |title=OFFICIAL! New, Flexible Dual Core Polyphasic Pattern Released: Evolution of the Predecessor Segmented Sleep in the Modern Time |last=GeneralNguyen |website=Reddit |access-date=2020-11-19}}</ref>
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}}
  
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== References ==
 
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<references />
 
 
[[Category:Schedules]]
 
[[Category:Schedules]]
 
{{TNT|Polyphasic Sleep Schedules}}
 
{{TNT|Polyphasic Sleep Schedules}}

Latest revision as of 19:12, 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.
Ducamayl
Dual Core As Much As You Like
chart link

Total sleepUndefined, but may average around 5.5-6.5 hours
Proposed byPolyphasic Sleep Discord Community
DifficultyHard
Specification2 cores, multiple short naps

This schedule is a higly flexible schedule derived from the Dual core schedules.[1] Similar to Sevamayl, it evolves from adaptation to Dual core schedule such as DC2 and DC3-extended. Unlike with flexed versions of those regular schedules, Ducamayl allows taking naps when tired throughout the day, with a varying number of naps and changes in core timings as well as lengths.

Origin

The name Ducamayl stands for “Dual Core As Much As You Like”. It is one of the 4 “-AMAYL'' flexible polyphasic schedules, the other ones being Spamayl, Sevamayl, and Camayl.

Until recently, there has only been one anecdotal success from sleeper Aethermind's father, who has been unintentionally maintaining the schedule for more than 20 years without signs of ill health. His schedule consists of 2 somewhat flexible core sleeps and between 1 and 2 naps in the day.

First created and roughly drafted in 2017 in the Discord, it was proposed as a flexible Dual Core counterpart to Sevamayl, a flexible Everyman schedule. In 2020, there have been two more recorded successful adaptations to Ducamayl, which are by GeneralNguyen and UncertainBeing.

Mechanism

The mechanism of Ducamayl is believed to resemble that of Sevamayl, with two shorter cores in place of the long Everyman core.

As with all other Dual core schedules, the first core sleep provides mostly SWS while the second core favors REM sleep, with the nap(s) providing some REM and alertness boosts. Naps can be taken when alertness drops.

After adapting to a rigid base Dual core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps, as well as the reduced total sleep. Then, the sleeper gradually adapts to flexing, allowing naps to be moved, added, or removed. Because of 2 core sleeps covering much of the night and morning in which the alertness is the lowest, Ducamayl tends to have fewer naps than Sevamayl.

Scheduling

For average sleepers, the schedule would include at least ~4-5 hours of sleep from the two cores, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, such as the early afternoon circadian dip.

The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with Sevamayl, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep. As with all other sleep schedules, should be at least 90-120 minutes awake between sleeps.

Dark period should be observed similar to other Dual core schedules, starting some time before the first core and ending after the second core. It is recommended to keep dark period consistent, even with the cores being flexed, to maintain a stable circadian rhythm and ensure sleep quality.

Longer naps (30-40 minutes), even relatively late in the morning, are viable as long as the SWS is mostly accounted for by the cores. When necessary, it is also possible to schedule ultrashort naps (~10 minutes) if regular 20-minute nap are too long to schedule. In general, shorter naps contain much less REM. It is suggested that two 15-minute naps can replace one 20-minute nap, after accounting for the time it takes to fall asleep and reach REM.

Adaptation

Further information: Flexing § -AMAYL

There has been some attempts at adapting to the schedule cold turkey, but they have virtually all failed. As with Sevamayl, first adapting to a strict Dual core base schedule seems to be necessary. The possible base schedules to start from include DC1, DC2, DC2-extended, as well as DC3-extended.

The process of adapting to Ducamayl from the rigid base schedule is similar to that of Sevamayl. First, one can start with flexing the naps slightly, such as by 30 minutes forward or back. Then, the cores can also be optionally flexed slightly. Over time, one can gradually increase the flexiblility windows of the sleeps. Finally, naps can be added or removed according to the level of tiredness one experiences in a given day.

It is important to do this gradually, however, as flexing all the sleeps right away can destabilise the adaptation. One or both cores of Ducamayl can remain fixed, instead focusing on the flexibility of naps for convenience in daily scheduling.

During and after the adaptation, some naps as well as cores may shorten. The best strategy is to get up as long as a good amount of sleep has already been gained since the schedule allows for extra naps later if you get tired.

Difficulty

As Dual core schedules in general are often considered harder than their similar Everyman counterparts, adapting to this schedule may be somewhat more difficult compared to Sevamayl. As with other dual core schedules, this depends on whether one is a naturally segmented sleeper.

As with Sevamayl, the flexing adaptation will mostly consist of Stage 4-like conditions, feeling somewhat refreshed most of the times, but not always. The adaptation is similarly considered to take several months to complete, in which one needs control of the sleeping environment to maintain the schedule. Overall, despite the relatively mild sleep deprivation, the adaptation to this schedule is considered hard.

Lifestyle considerations

Like other “-AMAYL” schedules, people with irregular life schedules greatly benefits from Ducamayl. Similar to Sevamayl, Ducamayl is not very suitable for those on strict work schedules, since the ability to flex naps can be gradually lost if not regularly used. Compared to Sevamayl, Ducamayl generally requires fewer naps in the day, but involves a second core that may limit early morning activities.

Under emergency or social events, both cores sleeps can be delayed to allow more time awake in the evening. Alternatively, the first core may be skipped, and the second core may be extended by one cycle, though this would incur more sleep debt and be more destabilising. The dark period should change as little as possible to ensure a stable circadian rhythm. As a dual core schedule, however, it is inherently less accommodating to late cores, and those who needs to do this frequently are recommended to choose Sevamayl instead.

Dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, this should not be done early in the adaptation, and too frequently afterwards, to avoid destabilising the schedule.

Nap timings should still take into account food and physical activity to ensure quality. With a flexible schedule like this, it may require more careful daily planning at all times.

It may be possible to occasionally extend either core sleep by one cycle to accommodate extra sleep needs, such as from heavy exercise or sickness, though this should not be done too often. As with all other reducing polyphasic schedules, significant oversleeps due to physical recovery, sickness, or substance use can destabilise the schedule, potentially undoing the adaptation.

Variants

As with Sevamayl, Ducamayl can be derived from a range of base schedules. For average sleepers, at least 4-5 hours of time in cores is required to make the sleeps flexible, which would be around 5-6 hours of sleep in total. For this variant, DC2 and DC2-extended can be used as base schedules. The combinations of core lengths need not be standard; one of the two recorded attempts utilised a DC2 variant with two 2.5-hour cores.

People with reduced sleep needs may be able to transition to Ducamayl from either DC3 or Bimaxion, with about 3 hours of sleep in cores. One Discord user with reduced sleep needs successfully transitioned to this schedule from Bimaxion. However, these schedules are known to be exceedingly difficult to adapt to for average sleepers, and is unlikely to ever be flexible for them.

Alternatively, it is also possible to use a base schedule with 6 hours of sleep in cores. This variant would require fewer naps, with possibly some days without any nap at all, though it is debatable whether a Dual core schedule without naps on some days would qualify as Ducamayl.

The characteristics of the base schedules still apply on Ducamayl. For example, variants with more total sleep time allows for more flexibility and is more tolerant to later cores, and those with longer first cores will provide SWS more effectively.

References

  1. ↑ GeneralNguyen. "OFFICIAL! New, Flexible Dual Core Polyphasic Pattern Released: Evolution of the Predecessor Segmented Sleep in the Modern Time". Reddit. Retrieved 2020-11-19.


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