Changes

* '''Most days contain 2 sleep blocks''', with the main core sleep at night sustaining wakefulness for a long period of time while having added benefits of a nap during the day for a quick refresh.

* '''Most days contain 2 sleep blocks''', with the main core sleep at night sustaining wakefulness for a long period of time while having added benefits of a nap during the day for a quick refresh.

* '''Short nap lengths (> 10 minutes and < ~25-30 minutes) contain only light sleep''' to sustain wakefulness into later times of the day. '''Longer sleep blocks (> 60 minutes) do contain both SWS and REM'''. Although there is no REM sleep in short naps, being able to fall asleep and getting some NREM2 is still beneficial for some recovery effect and aid in memory and learning with alertness boost. On days when there is a natural wake from the core earlier than usual (~1h) and the sleeper cannot go back to sleep, it is then wiser to get up and start the day. When nap time arrives, the nap duration can then increase, <u>up to 2h</u> (resembling Siesta daytime core) to compensate for the earlier wake than usual in the morning. If core duration is already close to personal monophasic baseline, then the nap will automatically shorten (resembling E1 naps).  

* '''Short nap lengths (> 10 minutes and < ~25-30 minutes) contain only light sleep''' to sustain wakefulness into later times of the day. '''Longer sleep blocks (> 60 minutes) do contain both SWS and REM'''. Although there is no REM sleep in short naps, being able to fall asleep and getting some NREM2 is still beneficial for some recovery effect and aid in memory and learning with alertness boost. On days when there is a natural wake from the core earlier than usual (~1h) and the sleeper cannot go back to sleep, it is then wiser to get up and start the day. When nap time arrives, the nap duration can then increase, <u>up to 2h</u> (resembling Siesta daytime core) to compensate for the earlier wake than usual in the morning. If core duration is already close to personal monophasic baseline, then the nap will automatically shorten (resembling E1 naps). On this schedule there is no requirement to stick to any nap durations as they can last anywhere from <u>10m to 2h</u> depending on day and the current level of homeostatic pressure before the daytime sleep, which factors in exercising, stress levels, etc. to dictate nap duration.  

* Busier days allow for some sleep reduction in the main core sleep and more than one nap can be added to the schedule to maintain alertness level (detaching from Biphasic form and becoming different polyphasic forms such as E2, E3, etc but '''only on very few occasions'''). As a result of this, some '''following days are spent in recovery mode''' for extra sleep, done by either lengthening the nap or the core sleep (maintaining Biphasic form).

* Busier days allow for some sleep reduction in the main core sleep and more than one nap can be added to the schedule to maintain alertness level (detaching from Biphasic form and becoming different polyphasic forms such as E2, E3, etc but '''only on very few occasions'''). As a result of this, some '''following days are spent in recovery mode''' for extra sleep, done by either lengthening the nap or the core sleep (maintaining Biphasic form).

* The schedule fits most normal lifestyles that welcome taking a nap during daytime and learning to nap to later transition into other sleep-reducing polyphasic schedules with familiarized napping habits. Night sleep is the primary focus for health benefits and a daytime nap that fits into the circadian rhythm of natural energy dip in the afternoon or around noon. It also favors people who cannot nap at the same time everyday with the exception of incapability to reduce total sleep time each day.  

* The schedule fits most normal lifestyles that welcome taking a nap during daytime and learning to nap to later transition into other sleep-reducing polyphasic schedules with familiarized napping habits. Night sleep is the primary focus for health benefits and a daytime nap that fits into the circadian rhythm of natural energy dip in the afternoon or around noon. It also favors people who cannot nap at the same time everyday with the exception of incapability to reduce total sleep time each day.