Bureaucrats, confirmed, Administrators
261
edits
Changes
From Polyphasic Sleep Wiki
format page according to style guideline, restructuring of text block and adding of difficulty section
{{TNT|tooshort}}A highly [[Flexing|flexible]] [[Nap only|nap-only]] [[Template:Polyphasic Sleep Schedules|schedule]]<ref>[https://www.polyphasic.net/schedules/spamayl/ polyphasic.net]. Retrieved 23-11-2020.</ref>, the main idea of which is taking a short [[Naps|nap]] whenever tired throughout a day. Usually has a total sleep time close to 3 hours.{{TNT|SPAMAYL}}
{{TNT|tooshort}}A highly [[Flexing|flexible]] [[Nap only|nap-only]] [[Template:Polyphasic Sleep Schedules|schedule]]<ref>[https://www.polyphasic.net/schedules/spamayl/ polyphasic.net]. Retrieved 23-11-2020.</ref>, the main idea of which is taking a short [[Naps|nap]] whenever tired throughout a day. Usually has a total sleep time close to 3 hours.{{TNT|SPAMAYL}}
== History ==
== Origin ==
SPAMAYL is an abbreviation of “'''Sleep Polyphasically As Much As You Like'''”, one of the 4 "-AMAYL" polyphasic schedules. Originally proposed by '''Rasmus''', who reportedly stayed on the schedule for 1.5 years, SPAMAYL is intended to be the first "-AMAYL" polyphasic schedule with hyper flexibility in sleep times, following the body's need for rest to place the naps accordingly. The original design of the schedule exclusively uses 20 m naps. Recently, it is also sometimes referred to as U7 or U8 ([[Uberman]] with 7 or 8 [[naps]]).
SPAMAYL is an abbreviation of “'''Sleep Polyphasically As Much As You Like'''”, one of the 4 "-AMAYL" polyphasic schedules. Originally proposed by '''Rasmus''', who reportedly stayed on the schedule for 1.5 years, SPAMAYL is intended to be the first "-AMAYL" polyphasic schedule with hyper flexibility in sleep times, following the body's need for rest to place the naps accordingly. The original design of the schedule exclusively uses 20 m naps. Recently, it is also sometimes referred to as U7 or U8 ([[Uberman]] with 7 or 8 [[naps]]).
The birth of this schedule eventually led to the creations of 3 other "-AMAYL" schedules, while the sleep principles still apply - sleep when tired enough. Another premise of the schedule is to hover around a somewhat consistent total sleep time from day to day, to ensure that the naps can become more stable and the pattern of tiredness can be more easily detected.
The birth of this schedule eventually led to the creations of 3 other "-AMAYL" schedules, while the sleep principles still apply - sleep when tired enough.
== Mechanism ==
The schedule is based on the entrainment of 20 m naps, napping for 20 m when one is tired enough. Since there are no core sleeps, all necessary SWS and REM must come from the naps. Like with Uberman and [[Dymaxion]], an SWS nap can be experienced during the [[REM peak]], and REM nap during SWS peak. Sleep pressure is usually huge since SWS and REM have to be repartitioned into all naps, and one cannot predict which sleep type each nap can have, due to the varied number of naps each day. However, SPAMAYL is '''less hostile''' than Uberman and Dymaxion, since it can allow more than 6 or 4 naps respectively, and the extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain. However, because the naps are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules, thus requiring more naps to give the same total SWS and REM sleep. It is likely that only adults with genetically reduced sleep needs will be able to accomplish this type of sleeping pattern, due to the inefficiencies of inconsistent sleep times and the very low sleep total. Experienced nappers can also achieve a fast onset of REM or SWS in their nap, with precise timing of sleep.
SPAMAYL can also have up to ~10 naps to be scheduled per day realistically, which also adds up to a total sleep of 4h, a minimum sleep threshold of average sleepers. If one or more naps are to set for longer than 20m, then ~6-8 naps per day are sufficient to secure the minimum sleep threshold.
Another premise of the schedule is to hover around a somewhat consistent total sleep time from day to day, to ensure that the naps can become more stable and the pattern of tiredness can be more easily detected.
== Adaptation ==
=== Cold Turkey ===
Because of the rare adaptations to SPAMAYL so far, the most natural method of adapting to this pattern is '''[[cold turkey]]''', from adapted sleepers. Their drastically reduced sleep requirements enable them to sleep when tired, using their broken sleep as a result of insomnia or certain genetic factors to dictate sleep time and sleep around the clock. The adaptation first starts with [[sleep inertia]] and potentially low energy level in the day as a result of a change in sleep behavior with the multiple-nap regime. Once the body gets a hang of the napping habit, the naps become more refreshing and yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer period of time before having to nap again, and eventually, the effects of drowsiness generated from delaying a nap occasionally can be recovered quickly. Having no core sleeps means that the naps on SPAMAYL can be forced to finally [[Repartitioning|repartition]] REM and SWS into each nap, unlike those on "-AMAYL" schedules with a core sleep, whose adaptations always require a prior adaptation to a strict base schedule first.
According to '''Rasmus''', “during adaptation one can go nap for 20m, wake up (and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by, if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in that humans usually need to stay awake for at least 90m (one full wake cycle) before sleeping again, otherwise the body will treat it as an '''interrupted core sleep'''. What is important is to make sure that you actually only take 20 minute naps and that you space them apart adequately, so that you’re actually being awake between them, which is a more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps.
=== Flexing Adaptation ===
Another approach to adapt to SPAMAYL would be through an adaptation to a schedule with strict sleep times, for example, Uberman with 7 or 8 naps. Then, the next step is to learn to flex the naps as part of the '''flexing adaptation''', one or two naps at a time, and add more naps when alertness and productivity start to falter, to get used to the varying number of naps. While this approach looks viable, no one has successfully adapted to SPAMAYL with a gradual adaptation method, due to the immensely difficult adaptation to a nap-only schedule as the first step, let alone learning to flex sleep on a nap-only pattern.
== Difficulty==
Due to the usually very low TST of 3-4 hours (while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentionned below), lack of sleep cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as a result, the adaptation difficulty of SPAMAYL is considered '''very hard'''.
== Lifestyle Considerations ==
== Lifestyle Considerations ==
However, because of the nap only structure, it is important to remember that SPAMAYL may not fully support the [[glymphatic system]]'s functions, which is a crucial aspect of well-being. Despite that the naps can be as long as ~60 m, sleepers can still wake in SWS, interrupting the cycle as an abrupt wake. The overall intense sleep pressure to be alleviated by the naps poses a question of whether several bodily functions also have to change due to a long exposure to a sleep regime with no core sleeps. Physically active lifestyles and average sleepers most likely cannot stick to the mere 20 m naps if their SPAMAYL only contains 20 m naps. Exercise and nutrition also play an important role in affecting sleep architecture of each nap, thus it is necessary to closely monitor these factors as well. Regardless, the unpredictability and flexibility of the nap timing makes it difficult for the body to know what naps to insert [[REM]] and/or SWS, given that REM naps, SWS naps and mixed naps can occur at any hours in the day when they are taken. These characteristics makes SPAMAYL a very inhospitable schedule for most humans, so '''inexperienced or non-mutant polyphasic sleepers should not seek to adapt to this schedule and maintain it long-term'''.
However, because of the nap only structure, it is important to remember that SPAMAYL may not fully support the [[glymphatic system]]'s functions, which is a crucial aspect of well-being. Despite that the naps can be as long as ~60 m, sleepers can still wake in SWS, interrupting the cycle as an abrupt wake. The overall intense sleep pressure to be alleviated by the naps poses a question of whether several bodily functions also have to change due to a long exposure to a sleep regime with no core sleeps. Physically active lifestyles and average sleepers most likely cannot stick to the mere 20 m naps if their SPAMAYL only contains 20 m naps. Exercise and nutrition also play an important role in affecting sleep architecture of each nap, thus it is necessary to closely monitor these factors as well. Regardless, the unpredictability and flexibility of the nap timing makes it difficult for the body to know what naps to insert [[REM]] and/or SWS, given that REM naps, SWS naps and mixed naps can occur at any hours in the day when they are taken. These characteristics makes SPAMAYL a very inhospitable schedule for most humans, so '''inexperienced or non-mutant polyphasic sleepers should not seek to adapt to this schedule and maintain it long-term'''.
== What does it feel like once adapted? ==
== What does it feel like once adapted? ==
Overall, the alertness boost from the naps is enough to sustain alertness for the next hours. A nap can also be scheduled before or after a certain event comfortably, to ensure low chance for oversleeping as alertness starts to wane. Because the successful adaptations so far are from sleep mutants and heavy insomniacs, this section is written based on their anecdotes.
Overall, the alertness boost from the naps is enough to sustain alertness for the next hours. A nap can also be scheduled before or after a certain event comfortably, to ensure low chance for oversleeping as alertness starts to wane. Because the successful adaptations so far are from sleep mutants and heavy insomniacs, this section is written based on their anecdotes.
== What variations of SPAMAYL actually work? ==
== Variations ==
According to Rasmus, most naps are focused in the night, because it is usually harder to stay awake at night than during daytime. Adapted Discord user '''Charlaxy''' also reported the majority of naps at night after 8-10pm through early morning before 7am. Usually, nighttime naps allow for SWS gain and make sure one gets some night sleep, and limiting daytime naps to ensure that one can have a (reasonably) comfortable social life.
According to Rasmus, most naps are focused in the night, because it is usually harder to stay awake at night than during daytime. Adapted Discord user '''Charlaxy''' also reported the majority of naps at night after 8-10pm through early morning before 7am. Usually, nighttime naps allow for SWS gain and make sure one gets some night sleep, and limiting daytime naps to ensure that one can have a (reasonably) comfortable social life.
The above example serves to illustrate the position of a longer nap in [[SWS peak]] to ensure that more uninterrupted SWS goes into this nap, and other naps concentrated during graveyard hours to reduce the sleep pressure at nighttime. Because any naps can be changed in their duration, at any given time for any given day, there is practically no limit on how many SPAMAYL variants are viable for adapted sleepers.
The above example serves to illustrate the position of a longer nap in [[SWS peak]] to ensure that more uninterrupted SWS goes into this nap, and other naps concentrated during graveyard hours to reduce the sleep pressure at nighttime. Because any naps can be changed in their duration, at any given time for any given day, there is practically no limit on how many SPAMAYL variants are viable for adapted sleepers.
{{TNT|Polyphasic Sleep Schedules}}
{{TNT|Polyphasic Sleep Schedules}}
[[Category:Schedules]]
[[Category:Schedules]]
