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{{TNT|QC0}}

{{TNT|QC0}}

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.

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.

==Origin ==

==Origin ==

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]]).  

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]]).  

==Mechanism==

==Mechanism==

Similar to [[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.  

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.  

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). [[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.

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.

== Adaptation==

== Adaptation==

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 [[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]].  

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]].  

==Difficulty==

==Difficulty==

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 [[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.

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.

==Lifestyle consideration==

==Lifestyle consideration==

==Variants==

==Variants==

[[File:QC0 Alternate.png|thumb|QC0 Variant in Dymaxion style|alt=|center]]

[[File:QC0 Alternate.png|thumb|QC0 Variant in Dymaxion style|alt=]]

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.  

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.  

[[Category:Schedules]]

[[Category:Schedules]]

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}