Не сокращающие сон графики
Не сокращающий сон график - это полифазный график, общее время сна которого примерно такое же, как и естественная длительность монофазного сна. Хоть эти графики и не сокращают сон, они предлагают другие преимущества. Этим может быть поддержание бодрости благодаря частым перерывам на сон или экзотика режима, что приносит интересные ощущения. Также, в отличие от сокращающих сон графиков, они предлагают гибкость с самого начала и очень мягкую адаптацию.
Бифазные графики
Стандартные бифазные графики сокращают относительно мало сна; тем не менее, они не относятся к данной категории для человека со среднестатистической длиной монофазного сна - около 8 часов.
Biphasic sleep has been widely used historically, including Segmented and schedules falling in between E1 and Siesta, in which which is supplied with a short nap / core midday. However, all of the schedules practiced are believed to not be strictly timed, as the clock is a recent invention. It is also believed that these schedules have been non-reducing, which allows this form of flexibility and resilience.
E1
Due to the flexible nature of the nap, it is necessary for sleepers to recognize the time they are naturally tired or drowsy in the day to place the nap accordingly; if the one's work schedule does not allow for a large range of nap time, then a smaller nap window can be chosen. Most importantly in this variant, late naps (after ~17-18) should be avoided because it may interfere with the core at night, which is more likely than on standard E1 as the total sleep time is higher.
Recently, there has been more success of this variant in teenagers, as a safe and easy way to start polyphasic sleeping and learn napping. This can serve as a groundwork to more easily adapt to a reducing schedule later. Compared to a non-reducing Siesta, the short daytime nap is very easy to schedule around meal times and social events, and is usually short enough to avoid being interrupted by daytime activities.
Siesta
Under a non-reducing schedule, it can be natural to wake up after 60m on Siesta. The mechanism of this schedule likely resembles that of non-reducing E1. 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.
Segmented
Compared to the default or other reducing variants, these two allow for some flexibility of either core, even during adaptation, and naturally segmented sleepers can adapt to the schedule by simply follow their natural patterns of tiredness. One success from the non-reducing variant (~6.5h total sleep on average) has the first core being ~4.5h long consistently while the second core hovers around 2h. This suggests that non-reducing variants can still be utilized by short sleepers to achieve a flexible Segmented schedule. However, without reducing total sleep, it is expected that it will be significantly harder to fall asleep for those who are not naturally segmented sleepers, which may contribute to the difficulty of the adaptation.
BiphasicX
BiphasicX is a flexible non-reducing schedule, which can be a combination of all the biphasic schedules.
Polyphasic schedules
DC1
Because DC1 is heavily built on the Segmented sleep habits, naturally Segmented (non-reducing) individuals can learn to add a daytime nap around the hours they are drowsy. This would effectively create a non-reducing DC1 variant. Despite this, adaptation success is very rare, and mostly rely on the naturally Segmented tendency coupled with the circadian nadir around noon-afternoon to take the nap accordingly. It may also be redundant to a lot of people, because non-reducing Segmented already provides all the necessary sleep in the cores, and does not require taking any daytime naps.
However, a slight benefit from doing this variant is to start to learn to have effective daytime naps to further transition to other reducing schedules/variants, because Segmented sleep does not teach napping skills. Even so, with the overall much lower sleep pressure on a non-reducing schedule, it may still be a tough task to fall asleep in the nap.
Triphasic
Non-reducing Triphasic often may fit people with a natural tendency to Segmented, who are unable to get enough sleep at night, often because of frequent WASOs or being unable to go to sleep early and wake up late, thus having a need to cut the second core, which would make Segmented sleep reducing. Adding a core during the day would have a similar mechanism to Siesta.
For sleepers without an affinity for Segmented sleep, a method to achieve non-reducing Triphasic is to use alarms both for the first and the second core, making total sleep time at night reduced compared to their monophasic baseline. The core midday can then have a natural wake without using alarms.
Multicore schedules
Experimental schedules consisting of several short cores, such as QC0 (4 cores) and PC0 (5 cores), can also be used to create non-reducing schedules.
Both schedules have very few known successful attempts, such as Cristiano Ronaldo[1], a famous footballer, and GeneralNguyen[2], an active member of the polyphasic sleep community.
Dividing the monophasic core into several cores can be beneficial for intense exercising schedule, since the refreshment from sleep can be met more often. Also, there is a benefit for those, who need to be socially available throughout different hours during the day, or simply to make a sleep structure more exotic.
Lifestyle benefits
Non-reducing schedules are recommended to underaged people, people who prefer to have a very flexible sleep schedule, or those who do not see a need for extra time awake. They are also a viable variant of recovery on instead of the usual monophasic recovery.
People with a hectic lifestyle might also find non-reducing schedules to be their only options in polyphasic sleeping, if they don't have enough time or consistency in life for the adaptation to a strict reducing schedule.
References
- ↑ Shilton, Alec (2020). "Cristiano Ronaldo sleeps five times a day BEFORE bed and snoozes in foetal position, reveals superstar's sleep guru". The Sun. Retrieved 2020-12-15.
- ↑ GeneralNguyen (2020). "New Polyphasic Schedule Released - Success, Next Plan & Viability". Reddit. Retrieved 2020-12-15.
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