Changes

[[File:Siesta 4.png|frameless|right]]

[[File:Siesta 4.png|frameless|right]]

=== Slightly modified core length ===

=== Slightly modified core length ===

One individual has adapted to a 5.5h night core. Since this core length increase the likelihood of SWS wakes, the extended night core variant 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.

One individual has adapted to a 5.5h night core. Since this core length increase the likelihood of SWS wakes, the extended night core variant 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 compared to the standard one.

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.  

The variant with 4.5h night core would line up with the 90m cycle scheduling rule, but with reduced sleep compared to the standard version. 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.  

[[File:Siesta-extended 1.png|frameless|right]]

[[File:Siesta-extended 1.png|frameless|right]]

=== Night core extension ===

=== Night core extension ===

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.  

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.