Triphasic/pt-br

Triphasic

Tri Core 0
chart link Legend   Sleep   Dark period   Flexible sleep window
Total sleep	4 hours 30 minutes
Proposed by	Leif Weaver
Difficulty	Very hard
Specification	3 single-cycle core sleeps

Trifásico é o cronograma Tri core original e mais popular, que consiste em 3 núcleos e nenhuma naps soneca.

Origem

Leij Weiver propôs o cronograma, se adaptou a ele e permaneceu nele por vários meses.

Mecanismo

Os núcleos normalmente são colocados de forma equidistante, com um intervalo de 6,5h entre eles. Mas o cronograma equidistante não é necessário. Ainda assim, é recomendado evitar intervalos maiores de 8 horas. O maior intervalo que já houve adaptação é de 9 horas entres os núcleos da tarde e da noite. Espera-se que os outros intervalos sejam menores, já que a pressão do sono é maior a noite e pela manhã.

Assim como o Dual core, o núcleo da noite favorece sono SWS, e o núcleo do nascer do sol/manhã favorece sono REM. O núcleo da tarde contém uma mistura desses estágios.

Adaptação

No começo, os ciclos do sono vão continuar normalmente. O ciclo começa com leve, e então alcança o sono SWS e então finalmente termina com sono REM. No segundo núcleo, a pressão SWS é mais fraca, permitindo mais sono REM.

As adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest as the schedule significantly reduces total sleep compared to monophasic. Vital sleep needs to be repartitioned into each core sleep according to the homeostatic and circadian pressures.

During adaptation, the first core will be difficult to wake from, because of possible SWS wakes, which may result in oversleeps. Likewise, the second core may also be difficult, particularly when REM deprivation has accumulated to high levels. The daytime core is likely the easiest to handle, and may naturally shorten after adaptation.

Difficulty

The adaptation difficulty for triphasic (non-extended) is "very hard" due to its low total sleep and only having a one-cycle core in the SWS peak. It is significantly harder than E3, due to the need to split SWS over several cores as well as its longer gaps.

Lifestyle consideration

Because of Triphasic's daytime and evening cores at often inconvenient hours, Triphasic is not very popular. The need for a core in SWS peak makes social life in the evening difficult. As it only has 4.5 hours of total sleep, Triphasic is quite inflexible even after adaptation for average sleepers. One person has reported being able to flex a Triphasic core by up to 30 minutes. With the limited flexibility, maintaining Triphasic long-term is difficult, even if the adaptation is successful. Intense exercise may also be detrimental to the schedule, because the increased SWS requirements from the exercise can lead to SWS wakes, and may cause oversleeps. Triphasic can create a sense of long days blurred together, with wake gaps all similar in length.

Triphasic-extended, however, is much more practical in this aspect. Since the first core can start later, social events in the evening become possible. More sleep also allows for more physical training and flexibility after adaptation. The long morning-afternoon wake gap allows for many different daily activities without having to worry about sleep. Triphasic-extended has reported more successes.

Variants

Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple of sleepers, the most popular and widely successful version is the extended version.

Extended

Sample Triphasic-extended

The extended version allows more room for SWS in the first core, which greatly eases adaptation. This also increases the total sleep time to 6h.

A few have adapted to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. This makes daily activity scheduling much easier, in which the daytime core can be moved to ~16-17. The shorter gap between the evening and morning cores resembles Segmented core gap and can be utilized for various activities. The first core can begin later, up to around 23:00 thanks to the increased total sleep. The core extension also suits individuals with higher sleep requirements, for whom adapting to regular Triphasic may be impossible.

Alternative triphasic-extended with a longer morning core

Alternatively, it may be possible to extend the morning core to 3h, which may allow for even more social events. However, this variant has no known successes to date. A sleeper with low SWS needs and high REM needs may find this variant easier.

References

Polyphasic Sleep Schedules Scheduling overview Biphasic E1 Extended Siesta Segmented BiphasicX Everyman E2 Extended E3 Extended E4 Extended E5 Sevamayl Trimaxion Dual core DC1 Extended DC2 Extended DC3 DC4 Bimaxion Tri core Triphasic TC1 TC2 Nap only Uberman Dymaxion Tesla Spamayl Experimental QC0 Ducamayl Camayl Hypothetical Non-polyphasic Monophasic Random