Changes

{{TNT|Siesta}}Siesta [[biphasic]] schedule<ref>[https://www.polyphasic.net/schedules/biphasic/ polyphasic.net]. Retrieved 20-11-2020.</ref>, which consists of a longer [[Cores|core]] at night and a shorter core during the day.

{{TNT|Siesta}}Siesta is a [[biphasic]] schedule<ref>[https://www.polyphasic.net/schedules/biphasic/ polyphasic.net]. Retrieved 20-11-2020.</ref>, which consists of a longer [[Cores|core]] at night and a shorter core during the day.

== Origin ==

== Origin ==

Over the years, many Siesta sleepers have adapted to non-standard variants, including alternative reducing ones. The timing of the core sleeps also reported mixed results. Beginners should also look through the differences in the alternate scheduling variations before choosing the desired one to attempt.

Over the years, many Siesta sleepers have adapted to non-standard variants, including alternative reducing ones. The timing of the core sleeps also reported mixed results. Beginners should also look through the differences in the alternate scheduling variations before choosing the desired one to attempt.

=== Late core ===

=== Late core ===

Over the years there a few successful attempts with this variant. The main idea behind this setup is to allow a longer wake gap in the day to suit 9-to-5 jobs. A sleeper would have a core at night, go to work, and then a long sleep block to rejuvenate after work. The advantages of this schedule includes time awake in the evening and night hours. For this reason, this variant can accommodate for many lifestyles.  

 

Over the years there a few successful attempts with this variant. The main idea behind this setup is to allow a longer wake gap in the day to suit 9-to-5 jobs. A sleeper would have a core at night, go to work, and then a long sleep block to rejuvenate after work. The advantages of this schedule includes time awake in the evening and night hours. For this reason, this variant can accomodate for many lifestyles.  

Despite the advantages, adaptations to this variant are known to be harder than the default version, because shifting the main sleep away from the SWS peak will require management of food, exercise and lighting to ensure a sufficient amount of SWS. (See also: [[dark period]]) Those with lower SWS requirements will likely find this easier. The short core is pushed much later into the afternoon and early evening. This core may start as late as 19:30. Even so, however, it may be still be socially intrusive.  

Despite the advantages, adaptations to this variant are known to be harder than the default version, because shifting the main sleep away from the SWS peak will require management of food, exercise and lighting to ensure a sufficient amount of SWS. (See also: [[dark period]]) Those with lower SWS requirements will likely find this easier. The short core is pushed much later into the afternoon and early evening. This core may start as late as 19:30. Even so, however, it may be still be socially intrusive.  

=== Slightly modified core length ===

=== Slightly modified core length ===

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.  

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

[[File:Siesta 4.png|right|thumb|A Siesta with a 4.5h night core]]

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.  

=== 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.  

 

=== Daytime core extension ===

=== Daytime core extension ===

This variant, which resembles [[Segmented]], has also seen some success. This is often done by those who work evening shifts. In this setup, the [[dark period]] should start 1.5-3h before the night core, and continue until ~1.5-2h after the night core to stabilize the circadian rhythm. This setup might require additional [[circadian management]] to keep the circadian rhythm stable, as the longer daytime core may cause the body to mistaken it for a nighttime sleep.

This variant, which resembles [[Segmented]], has also seen some success. This is often done by those who work evening shifts. In this setup, the [[dark period]] should start 1.5-3h before the night core, and continue until ~1.5-2h after the night core to stabilize the circadian rhythm. This setup might require additional [[circadian management]] to keep the circadian rhythm stable, as the longer daytime core may cause the body to mistaken it for a nighttime sleep.

 

=== Non-reducing variant ===

=== Non-reducing variant ===

 

Under a non-reducing schedule, it may be natural to wake up after 60m. 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. However, for reducing variants, 60m sleep blocks should not be scheduled from the start.  

Under a non-reducing schedule, it can be natural to wake up after 60m. 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. However, for reducing variants, 60m sleep blocks should not be scheduled from the start.  

The non-reducing variant also offers much greater flexibility, both in sleep timings and in sleep lengths. Even when adapting, it is not required to strictly follow scheduled sleeps. The goal is to ensure maximum performance during the day.

The non-reducing variant also offers much greater flexibility, both in sleep timings and in sleep lengths. Even when adapting, it is not required to strictly follow scheduled sleeps. The goal is to ensure maximum performance during the day.