Difference between revisions of "Camayl"

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{{TNT|Experimental Schedule}}'''[[Cores|Core]] As Much As You Like''', a highly [[Flexing|flexible]] prototype, which evolves from core-only schedules, usually [[QC0]].<ref>https://www.reddit.com/r/polyphasic/comments/gqebiq/official_new_flexible_polyphasic_schedule/. Retrieved 19-11-2020.</ref> The final form includes the possibility of taking a core throughout the day whenever is tired enough.{{TNT|CAMAYL}}
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{{TNT|Experimental Schedule}}Camayl is an experimental [[Flexing|flexible]] schedule containing a number of short [[cores]], derived from core-only schedules, usually [[QC0]].<ref name="rcamayl" /> After adaptation, it becomes possible to take a short core throughout the day whenever is tired enough. The concept resembles [[Spamayl]], but short cores are used in place of [[naps]]. {{TNT|Camayl}}
  
 
== Mechanism ==
 
== Mechanism ==
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After an adaptation to a schedule with exclusively 90m core sleeps has been completed, the brain has replaced its standard sleeping schedule and adjusted to the new reduced sleep total. It is then possible to '''slowly shift the core sleeps''', which contain highly repartitioned SWS and REM without reducing sleep quality, rather than flexing when adapting to strict sleep times. However, moved cores also contain less SWS/REM than a strictly timed core, thus resulting in a varying number of core sleeps from day to day. Each core sleep supposedly only gives a slightly different amount of vital sleep percentage from day to day as adapted from a strict base schedule. Each core sleep serves to maintain the required amount of SWS and REM each day to boost well-being and alertness around the clock.  
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After adapting to a schedule with only short core sleeps (~90 minutes), the brain gradually becomes accustomed to the new sleep pattern and adjusts to the new reduced sleep total. It is then possible to start [[flexing]] the cores, which contain repartitioned [[wikipedia:Slow-wave_sleep|SWS]] and [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep with minor reductions in sleep quality.  
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The number of core sleeps can vary on a day-to-day basis. Each core sleep helps provide the needed amount of SWS and REM sleep as well as maintain alertness.  
  
 
== Scheduling ==
 
== Scheduling ==
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Schedule 4 core sleeps on average each day, each core sleep lasting for 90 m. Core spacing should take into account natural periods of drowsiness and [[wikipedia:Slow-wave_sleep|SWS]]/[[wikipedia:Rapid_eye_movement_sleep|REM]] peaks. It is more common to stay awake for longer periods in the day (6+ hours) while shorter around [[Graveyard hours|graveyard]]/morning hours (2-3h) between each core. A core sleep can be extended by 90 m once adapted to make up for a missing core from the previous day, or a short [[Naps|nap]] (10-15m) can be occasionally added to the schedule after adapted in case of a long wake gap that does not allow a full core to be scheduled. The number of cores taken each day may vary everyday or on an occasional basis.
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The average number of cores on the schedule should stay close to that of the original base schedule. For example, those transitioning from QC0 should aim to take four cores per day. Sleep spacing should take into account natural periods of drowsiness and [[sleep peaks]]. It is easier to stay awake for longer periods in the day compared to the night, and as such the gaps in different times of day should be different in size.  
  
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== Adaptation ==
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A core sleep can be extended by one cycle once adapted to make up for a lost sleep; a short [[Naps|nap]] can be occasionally added to the schedule to replace a missing missing core after adapting, though recovery may be required afterwards. It is still important to ensure that sleeps are properly separated by at least 1.5-2 hours, to prevent interrupted cycles.  
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CAMAYL is an abbreviation of “'''Core As Much As You Like'''” (or "'''Sleep 90m whenever tired'''"), as part of the “-AMAYL” polyphasic series, a highly flexible prototype. Similar to SEVAMAYL, it is unlikely that one could adapt to this schedule using the [[cold turkey]] method, as all attempts have failed so far. It is believed to be the case because the sleep pressure generated from each core sleep is not great enough to force [[repartitioning]] of SWS and REM to the fullest (barring [[SPAMAYL]]). Thus, the best strategy is to start an adaptation to a strict multi-core schedule first with only 90 m core sleeps (e.g, QC0), then gradually flex [[flexing]] each sleep block incrementally.  
 
  
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Sleepers need to develop a strong sense of their personal drowsiness to place their cores at ideal times for optimal SWS and REM to sustain wakefulness and well-being. The ability to adapt to flexible core sleeps paves the way for a more hectic lifestyle. The main purpose of this schedule is to deliver an experience with sleeping in core sleeps rather than short [[naps]], and to add more exposure to longer sleeps, which is different from regular [[Everyman]] and [[Uberman]] schedules. People who have a strong tendency for longer sleeps and cannot have a consistent daytime schedule may also find CAMAYL a fitting choice.  
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A consistent [[dark period]] should be employed to ensure the stability of the [[Circadian management|circadian rhythm]] and maintain sleep quality.  
  
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Once the strict schedule has been adapted to (which takes at least 1-2 months), a flexing adaptation can begin with 1-2 core sleeps being flexed at a time, with 15m earlier/later than the original sleep time. Flexing cores however is deemed more difficult than naps, however this small flex should be comfortably adjusted within some days or a week. It is better to avoid flexing multiple cores with big jumps in one go, as doing so can lead to destabilization. During flexing, it is normal to observe drowsy periods around the original core time.  
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== Adaptation ==
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Similar to other flexible schedules, it is unlikely that one could adapt to this schedule [[cold turkey]], and all attempts have failed so far. Thus, only currently known method that had led to success is by first adapting to a strict base schedule (usually QC0), and then gradually [[flexing|flex]] each sleep block incrementally.  
  
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Flexing then can be enhanced with larger jumps, 30m earlier/later than the original sleep time, 60m later/earlier then up to hours as the body continually adjusts to various sleep times across the clock. Each jump will take longer to adapt to, up to a couple weeks. It is also recommended to stay at a certain flex range for some days to check if alertness and productivity level and [[sleep inertia]] have gone back to desired level before expanding on a bigger flex range.  
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Some time after adapting to the base schedule, one can start flexing. This can begin with moving 1-2 core sleeps at a time, 15-30 minutes away from the original sleep time. Then, the flexing range can be increased gradually, eventually having flexing windows several hours long. Each increase in flexibility will take time to adjust to, during which one may experience somewhat increased tiredness. It is recommended to avoid flexing multiple cores with big jumps all at once, as doing so can destabilise the schedule. [[File:Triphasic.png|thumb|A sample Triphasic|alt=]]
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[[File:Triphasic.png|thumb|A sample Triphasic|alt=]]
 
 
[[File:QC0.png|thumb|A sample QC0|alt=]]
 
[[File:QC0.png|thumb|A sample QC0|alt=]]
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The adaptation to CAMAYL is not going to be similar to the adaptation to the strict bases (Triphasic and QC0). It is going to require a constant monitoring of energy dips and alertness-drowsiness patterns in the day to place core sleeps accordingly. It is necessary to adapt to either Triphasic or QC0 first (which may take several weeks). Then stay on the adapted schedule for some more weeks before attempting to adapt to CAMAYL. As flex range gets wide enough for some sleep blocks, the whole schedule can become malleable and long periods of wakefulness will occur. This means that it becomes possible to then '''start''' '''alternating the number of core sleeps from day to day'''.
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As the flexing range increases and alertness is restored to normal, it becomes possible to add and remove core sleeps, depending on one's level of tiredness, completing one's adaptation.  
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It is also worth noting that only sleepers with [[monophasic baseline]] on the lower side (5-6h) are suitable for flexing Triphasic base to become CAMAYL with 3 cores on average each day, or alternating between 3-4 cores (to support heavy exercise/gym/party days). Average sleepers (~8h monophasic baseline) would require adapting to QC0 base first to sustain a highly flexible CAMAYL variant with an average of 4 cores per day. It is also unknown how flexible 80m core sleeps will be (if one happens to have this sleep cycle length). Longer single cycle length (e.g, 100-120m) means that 3-4 core sleeps per day may be sustainable for these sleepers. However, unlike power naps on other “-AMAYL” schedules, CAMAYL cores require precise timing to be able to have short sleep onset and sleep through the whole duration of a core and optimize the waking hours. Since each core already lasts for 90m, taking a couple of them racks up total sleep time quickly.
 
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Delaying a core will increase the desire for sleep, and when adapted this will not pose any problems to overall well-being until it is delayed excessively (2-3h for a morning core and 4-5h for a daytime core). It is also common to expect to stay awake for shorter periods during graveyard hours and longer during the day, to place cores accordingly.
 
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For more stability of the schedule’s structure, a '''''[[dark period]] should start and end at the same hours everyday''''', regardless of how many cores are taken. This helps separate day-night clearly to ensure the stability of the circadian rhythm. A core can start at least 30 m or up to many hours after dark period has started if the previous core is taken close to the start of dark period. Because of the many cores on the schedule, at least one core should be scheduled around the '''2-6 AM zone''', where most people are sleeping. There should be at least 90m-120m of wake gap between each core.
 
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[[File:Unnamed.png|alt=|thumb|CAMAYL on emergency day]]
 
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In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.
 
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Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than SEVAMAYL and DUCAMAYL because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger [[wikipedia:Sleep_deprivation|sleep deprivation]] symptoms from [[4-Stages Adaptation Model#Stage 3|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.  
 
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With all the downsides, the schedule can still greatly benefit [[Sleep mutants|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[wikipedia:Glymphatic_system|glymphatic system]] (clearing brain toxins) much better than [[Nap only|nap-only schedules]]. 
 
  
 
== Difficulty ==
 
== Difficulty ==
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Due to requiring stable adaptation to a core only schedule and in addition a flexible adaptation to said schedule, both of which can be very time consuming and difficult processes by themselves, CAMAYL is considered to a have a '''hard''' difficulty rating. If the chosen base schedule is Triphasic, the difficulty might be even higher.
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Adapting to this schedule requires a stable adaptation to a core only base schedule first and a flexing adaptation to said schedule later, both of which can take a long time and include many chances of failure. As such, despite the relatively high total sleep, Camayl is considered to be a Hard schedule..
  
 
== Lifestyle considerations ==
 
== Lifestyle considerations ==
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Because of the long duration of the core sleeps, it is more difficult to fit them into daytime hours compared to schedules with short naps in the day. The schedule would work best for '''self-employed, work-at-home occupations''' and those who want to try out something other than [[Biphasic]], Everyman and Uberman. Consistently long extended wake gaps would hinder the adaptation to the overall flexibility, at which point a slightly flexible QC0 with small changes in sleep times and no varying number of cores from day to day or other schedules would make for better choices.  
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Because of the long duration of the core sleeps, it can be rather difficult to fit into daily schedules. Camayl would work best for those who have near total control of their own time, such as those who are self-employed. For those with fixed working hours, the schedule may be undesirable, as the flexibility can be lost over time if not regularly used. In that case, a slightly flexible QC0 or Triphasic with slightly variable timings may be more suitable.
  
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Another perk of CAMAYL is the ability to plan a core ahead of an evening event and a core afterwards on some occasions if necessary. During '''long travelling''' to different time zones, CAMAYL is also rather durable since all core durations are the same all throughout. With the option to schedule core sleeps and occasional extension, CAMAYL becomes one of the few polyphasic schedules to handle travelling events with good results. In terms of countermeasures against '''[[wikipedia:Daylight_saving_time|Daylight Saving Time]]''', CAMAYL is also a solid counter - one can simply place a core after the DST change, making it also one of the few polyphasic schedules that can neutralize DST effectively. Regarding <u>'''diet and exercise'''</u>, it is also necessary to schedule core sleeps properly to protect their quality (before a meal, before a workout or some time after a workout). Another advantage of CAMAYL is that its core sleeps provide a lot of room for physical recovery and can take on more SWS requirement increase on some days.
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When travelling to different time zones or undergoing [[Daylight savings time|DST]] transitions, Camayl may be easier to maintain as the all core durations are equal. As with all other schedules, it is also necessary to schedule sleeps around meals and physical activities to ensure their quality. However, with its relatively high total sleep in the variant with four cores, Camayl provides buffer for increased SWS requirement during physical recovery from exercise. [[File:Unnamed.png|alt=|thumb|Camayl on emergency day]]
  
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=== Flexibility ===
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Durign emergencies in which taking a core is not possible, it is possible to use short naps (< 20 min) to temporarily maintain alertness, though the sleep debt accrued this way will need to be repaid later. Longer naps are best avoided, because the entrained short core habit may result in the nap having [[SOSWS]] or [[SOREM]], which can cause difficult wakes. For recovery, an extra core can be added, or one of the cores can be extended by an extra cycle (~3 hours).
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Like [[SEVAMAYL]], once adapted it is possible to occasionally extend a core sleep by 90 m. It is then wiser to return to the normal 90 m core duration for at least a week before attempting to extend it again for required circumstances. Similar to adapted schedules, the cores are designed to give alertness boost around the clock with the correct timing. The freedom to take a core whenever tired is satisfying once succeeded. It is also comfortable to delay a core sleep for a couple hours in the afternoon, or skip a whole core together if needed sometimes.
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Though it may be more resilient than a regular QC0 and Triphasic schedule, it can still be destabilised by oversleeping in due to sickness, stress, or injuries. Extended time awake can trigger [[wikipedia:Sleep_deprivation|sleep deprivation]], which can take several days to recover from, and may also destabilise the adaptation.
  
 
== Variants ==
 
== Variants ==
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The core duration of CAMAYL is designed to be a single cycle in length for each core to simulate a personal sleep cycle, which averages from '''80m to 120m'''. With this in mind, it is possible to schedule a CAMAYL variant with only 80m cores, or 120m cores in shorter or longer sleep cycle individuals respectively. There may be natural wakes as a result of frequent sleep and some level of sleep compression, but should not be expected until after many weeks on the schedule.  
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The core duration of Camayl is designed to be one cycle in length, whch, depending on the individual, can vary between 80 and 120 minutes. Nevertheless, it is possible to adapt to a different cycle length, such as 90 minutes, through adapting to a strict base schedule with that cycle length. If a base schedule with an alternative cycle length is chosen, the same cycle length should be maintained during the transition to Camayl.
  
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While there are no upper limits in the number of core sleeps taken each day, realistically up to 5 core sleeps can be scheduled per day. The lower bound seems to be 3 core sleeps each day, and 2 for mutant sleepers. The number of cores, however, will reflect the number of cores taken during the adaptation to a strict base schedule (e.g, [[Triphasic]], QC0). This means that a QC0 sleeper will then end up with approximately 4 core sleeps on average each day on CAMAYL (alternating between 3, 4 and 5 core sleeps depending on days), while a Triphasic sleeper may end up with 3 cores on average, or alternating between 3 and 4 cores.  
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The most commonly attempted base schedule for transitioning to Camayl is QC0, which offers relatively high flexibility due to the high total sleep time. Alternatively, Triphasic can be used as a base schedule, though the adaptation to Triphasic is much harsher, and the flexibility after adaptation may not be enough for an average sleeper to attain a full adaptation to Camayl.
  
 
== References ==
 
== References ==
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<references />
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{{reflist|refs=
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<ref name="rcamayl">{{cite web| url=https://www.reddit.com/r/polyphasic/comments/gqebiq/official_new_flexible_polyphasic_schedule/ |title=OFFICIAL! New, Flexible Polyphasic Schedule Released: The 90-minute Sleep Schedule - Tips, Lifestyle Considerations & Viability |last=GeneralNguyen |date=2020 |website=Reddit| access-date=2020-11-19}}</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 06:46, 12 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.

Camayl is an experimental flexible schedule containing a number of short cores, derived from core-only schedules, usually QC0.[1] After adaptation, it becomes possible to take a short core throughout the day whenever is tired enough. The concept resembles Spamayl, but short cores are used in place of naps.

Camayl
Core As Much As You Like
chart link

Total sleepUndefined, but average to be 6h
Proposed byGeneralNguyen
DifficultyHard
SpecificationSeveral single-cycle core sleeps


Mechanism

After adapting to a schedule with only short core sleeps (~90 minutes), the brain gradually becomes accustomed to the new sleep pattern and adjusts to the new reduced sleep total. It is then possible to start flexing the cores, which contain repartitioned SWS and REM sleep with minor reductions in sleep quality.

The number of core sleeps can vary on a day-to-day basis. Each core sleep helps provide the needed amount of SWS and REM sleep as well as maintain alertness.

Scheduling

The average number of cores on the schedule should stay close to that of the original base schedule. For example, those transitioning from QC0 should aim to take four cores per day. Sleep spacing should take into account natural periods of drowsiness and sleep peaks. It is easier to stay awake for longer periods in the day compared to the night, and as such the gaps in different times of day should be different in size.

A core sleep can be extended by one cycle once adapted to make up for a lost sleep; a short nap can be occasionally added to the schedule to replace a missing missing core after adapting, though recovery may be required afterwards. It is still important to ensure that sleeps are properly separated by at least 1.5-2 hours, to prevent interrupted cycles.

A consistent dark period should be employed to ensure the stability of the circadian rhythm and maintain sleep quality.

Adaptation

Similar to other flexible schedules, it is unlikely that one could adapt to this schedule cold turkey, and all attempts have failed so far. Thus, only currently known method that had led to success is by first adapting to a strict base schedule (usually QC0), and then gradually flex each sleep block incrementally.

Some time after adapting to the base schedule, one can start flexing. This can begin with moving 1-2 core sleeps at a time, 15-30 minutes away from the original sleep time. Then, the flexing range can be increased gradually, eventually having flexing windows several hours long. Each increase in flexibility will take time to adjust to, during which one may experience somewhat increased tiredness. It is recommended to avoid flexing multiple cores with big jumps all at once, as doing so can destabilise the schedule.

A sample Triphasic
A sample QC0

As the flexing range increases and alertness is restored to normal, it becomes possible to add and remove core sleeps, depending on one's level of tiredness, completing one's adaptation.

Difficulty

Adapting to this schedule requires a stable adaptation to a core only base schedule first and a flexing adaptation to said schedule later, both of which can take a long time and include many chances of failure. As such, despite the relatively high total sleep, Camayl is considered to be a Hard schedule..

Lifestyle considerations

Because of the long duration of the core sleeps, it can be rather difficult to fit into daily schedules. Camayl would work best for those who have near total control of their own time, such as those who are self-employed. For those with fixed working hours, the schedule may be undesirable, as the flexibility can be lost over time if not regularly used. In that case, a slightly flexible QC0 or Triphasic with slightly variable timings may be more suitable.

When travelling to different time zones or undergoing DST transitions, Camayl may be easier to maintain as the all core durations are equal. As with all other schedules, it is also necessary to schedule sleeps around meals and physical activities to ensure their quality. However, with its relatively high total sleep in the variant with four cores, Camayl provides buffer for increased SWS requirement during physical recovery from exercise.

Camayl on emergency day

Durign emergencies in which taking a core is not possible, it is possible to use short naps (< 20 min) to temporarily maintain alertness, though the sleep debt accrued this way will need to be repaid later. Longer naps are best avoided, because the entrained short core habit may result in the nap having SOSWS or SOREM, which can cause difficult wakes. For recovery, an extra core can be added, or one of the cores can be extended by an extra cycle (~3 hours).

Though it may be more resilient than a regular QC0 and Triphasic schedule, it can still be destabilised by oversleeping in due to sickness, stress, or injuries. Extended time awake can trigger sleep deprivation, which can take several days to recover from, and may also destabilise the adaptation.

Variants

The core duration of Camayl is designed to be one cycle in length, whch, depending on the individual, can vary between 80 and 120 minutes. Nevertheless, it is possible to adapt to a different cycle length, such as 90 minutes, through adapting to a strict base schedule with that cycle length. If a base schedule with an alternative cycle length is chosen, the same cycle length should be maintained during the transition to Camayl.

The most commonly attempted base schedule for transitioning to Camayl is QC0, which offers relatively high flexibility due to the high total sleep time. Alternatively, Triphasic can be used as a base schedule, though the adaptation to Triphasic is much harsher, and the flexibility after adaptation may not be enough for an average sleeper to attain a full adaptation to Camayl.

References

  1. ↑ GeneralNguyen (2020). "OFFICIAL! New, Flexible Polyphasic Schedule Released: The 90-minute Sleep Schedule - Tips, Lifestyle Considerations & Viability". Reddit. Retrieved 2020-11-19.


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