Changes

Over the years there a few successful attempts with this variant. The main idea behind this setup is to allow a longer wake gap in the day to suit 9-to-5 jobs. A sleeper would have a core at night, go to work, and then a long sleep block to rejuvenate after work. The advantages of this schedule includes time awake in the evening and night hours. For this reason, this variant can accomodate for many lifestyles.  

Over the years there a few successful attempts with this variant. The main idea behind this setup is to allow a longer wake gap in the day to suit 9-to-5 jobs. A sleeper would have a core at night, go to work, and then a long sleep block to rejuvenate after work. The advantages of this schedule includes time awake in the evening and night hours. For this reason, this variant can accomodate for many lifestyles.  

Despite the advantages, adaptations to this variant are known to be harder than the default version, because shifting the main sleep away from the SWS peak will require management of food, exercise and lighting to ensure a sufficient amount of SWS. (See also: [[dark period]]) Those with lower SWS requirements will likely find this easier. The short core is pushed much later into the afternoon and early evening. This core may start as late as 19:30. Even so, however, it may be still socially intrusive.  

Despite the advantages, adaptations to this variant are known to be harder than the default version, because shifting the main sleep away from the SWS peak will require management of food, exercise and lighting to ensure a sufficient amount of SWS. (See also: [[dark period]]) Those with lower SWS requirements will likely find this easier. The short core is pushed much later into the afternoon and early evening. This core may start as late as 19:30. Even so, however, it may be still be socially intrusive.  

=== Slightly modified core length ===

=== Slightly modified core length ===

[[File:Siesta 5.png|center|thumb|A Siesta with a 5.5h night core]]

[[File:Siesta 5.png|center|thumb|A Siesta with a 5.5h night core]]

There has been only one notable case that has adapted to a 5.5h night core. Since there is still a small chance of SWS wakes during adaptation or in the case of high SWS requirements, adapting to this variant is not recommended. The advantage of this core length may benefit high REM requirements, and buffing the total sleep to a safer amount for ~17-18-year-old individuals. The additional 30m may yield a longer period of wakefulness and the daytime sleep can be delayed further.  

One individual has adapted to a 5.5h night core. Since this core length increase the likelihood of SWS wakes, the night core extension is preferred over this. However, it may benefit those with higher REM requirements. The additional 30m may also allow a longer gap between the morning wake and the daytime core.

[[File:Siesta 4.png|center|thumb|A Siesta with a 4.5h night core]]

[[File:Siesta 4.png|center|thumb|A Siesta with a 4.5h night core]]

This Siesta variant would line up with the 90m cycle scheduling rule, however, so far it has reported much less success than the standard version. It is alleged that people with slightly lower monophasic requirements (e.g, 7h) would have a comfortable time adapting to this variant. However, it is also very possible that after adapting to the default Siesta version, the night core can naturally shorten down to 4.5h, but it does not happen very often. With some amount of extra sleep, it is possible to attempt this version if one wants to rake in a bit more extra time during emergency events.

This Siesta variant would line up with the 90m cycle scheduling rule. However, so far it has reported much less success than the standard version. People with slightly lower monophasic requirements (e.g, 7h) might be able to adapt to this variant. Note that after adapting to the default Siesta version, the night core may sometimes naturally shorten to 4.5h, but it does not happen very often.  

=== Night core extension ===

=== Night core extension ===

[[File:Siesta-extended 1.png|center|thumb|Version 1 of Siesta extended]]

[[File:Siesta-extended 1.png|center|thumb|Version 1 of Siesta extended]]

This variant also sees a lot of success, mostly in people with active lifestyles or are still growing mentally and physically. The adaptation difficulty is much milder than the default version, and extending the night core follows the 90m cycle rule (mostly for convenience). This extended version still gives a decent amount of sleep reduction for people whose monophasic need is around 9h each day. The most common form of scheduling this setup is to have a slightly longer core at night and keep the daytime core as it is. However, the night core can still be further extended, which would raise the total sleep higher and become '''non-reducing Siesta''' (no sleep reduction from monophasic) if it is preferred. An example would be a 6.5-7h night core, and a 90m daytime sleep for an individual with ~8-9h monophasic baseline.  

This variant also sees a lot of success, mostly in people with active lifestyles or are still growing. The adaptation is far easier than the default one, and the extended night core follows the 90m cycle rule. This still gives some sleep reduction for people with high monophasic needs. The most common form of scheduling this setup is to have a slightly longer core at night and keep the daytime core as it is. However, the night core can still be extended further, and the schedule becomes non-reducing (i.e. no sleep reduction from monophasic). An example would be a 6.5-7h night core, and a 90m daytime sleep for an individual with ~8-9h monophasic baseline.  

=== Daytime core extension ===

=== Daytime core extension ===

[[File:Siesta-extended 2.png|center|thumb|Version 2 of Siesta-extended]]

[[File:Siesta-extended 2.png|center|thumb|Version 2 of Siesta-extended]]

Contrary to the first version of Siesta-extended, this version surprisingly scores some successes thus far, but with a stranger distribution of sleep that looks almost like Segmented sleep. Sleepers who would resort to this variant likely have work hours at night of some sort, and other commitments in the evening. As a result, the night core is often cut short, hence the extension of the daytime core by a full cycle. Ideally in this setup, the dark period would start 1.5-2h before the night core, and resume until ~1.5-2h after the night core to stabilize the circadian rhythm with a solid dark period. Without proper dark period management (e.g, shift work, rotation work hours), it is tremendously difficult to make this variant work, however.  

This variant, which resembles [[Segmented]], has also seen some success. This is often done by those who work evening shifts. In this setup, the [[dark period]] should start 1.5-3h before the night core, and continue until ~1.5-2h after the night core to stabilize the circadian rhythm. This setup might require additional [[circadian management]] to keep the circadian rhythm stable, as the longer daytime core may cause the body to mistaken it for a nighttime sleep.

=== Shortened daytime core/Non-reducing variant ===

=== Non-reducing variant with shortened daytime core===

[[File:Non-reducing Siesta.png|center|thumb|A non-reducing Siesta variant]]

[[File:Non-reducing Siesta.png|center|thumb|A non-reducing Siesta variant]]

A 60m sleep block is usually discouraged for attempting under most, if not all, polyphasic patterns. However, under '''non-reducing condition''', it can be natural to wake up after 60m rather than a full 90m core. 60m sleeps have been anecdotally researched and tried by a couple of polyphasic sleepers over the years who often naturally fall back to this seemingly "odd" sleep duration. The reason is that the 60m sleep duration provides mostly SWS and the sleeper would likely wake up during the transitional light sleep stage, before the usual REM sleep block would enter. Under non-repartitioned sleep, all sleep cycles follow the regular order, in which NREM1 initiates the cycle, followed by NREM2 (starting to actually fall asleep), SWS (deep sleep, unaware of the surrounding), NREM2 (transition stage) and finally REM sleep. The body at this point has completed the required amount of vital sleep in the day and naturally wakes up, without compressing the core sleeps. However, outside of non-reducing condition, a 60m sleep block should not be scheduled from the start.  

Under a non-reducing schedule, it can be natural to wake up after 60m. Without [[repartitioning]], all sleep cycles follow the regular order of NREM1, NREM2, SWS, NREM2 and finally REM sleep. Since little vital sleep has been removed, the body naturally wakes up before reaching REM. However, for reducing variants, 60m sleep blocks should not be scheduled from the start.  

Another great boon of non-reducing version is that sleepers do not have to be confined to a specific duration of daytime core length, as long as it's no shorter than ~50m (to differentiate with E1). and can be as long as ~2h. Thus, non-reducing Siesta has a lot of flexibility in scheduling, and heavily favors natural wakes (e.g, 60m daytime core one day, and ~80-90m core the next day). It is also not a requirement to sleep at the exact same hours everyday for both sleeps even when adapting (though consistency of sleep times is great). The goal is to ensure there is no sleep reduction from monophasic baseline to get as much productivity during the day as possible (for events or circumstances that require sharp decision-making and/or focus like examinations).

The non-reducing variant also offers much greater flexibility, both in sleep timings and in sleep lengths. Even when adapting, it is not required to strictly follow scheduled sleeps. The goal is to ensure maximum performance during the day.

==References==

==References==