Changes

Both core sleeps are scheduled to be 3.5 hours by default because the sleep cycles are known to lengthen to about 105 minutes from the approximately 90-minute cycles on monophasic sleep. This would also explain the viability of the schedule despite having fewer cycles.

Both core sleeps are scheduled to be 3.5 hours by default because the sleep cycles are known to lengthen to about 105 minutes from the approximately 90-minute cycles on monophasic sleep. This would also explain the viability of the schedule despite having fewer cycles.

The wake gap between each core should at least 90 minutes, with a longer gap recommended (~2.5-3 hours) for non-natural Segmented sleepers. The reason for this is to prevent the cores from becoming interrupted sleep, in which there is a only a brief period of awakening during sleep, before the sleeper goes back to sleep, which disrupts the sleep cycle and drastically reduces sleep quality.  

The wake gap between each core (known as "core gap") should at least 90 minutes, with a longer gap recommended (~2.5-3 hours) for non-natural Segmented sleepers. The reason for this is to prevent the cores from becoming interrupted sleep, in which there is a only a brief period of awakening during sleep, before the sleeper goes back to sleep, which disrupts the sleep cycle and drastically reduces sleep quality.  

Staying awake for at least ~90m will usually prevent this, so that the second core starts in a new sleep cycle. A wake gap that is too short is unlikely to be productive time, and it may also be difficult to fall asleep as not enough sleep pressure has been accumulated. The original default recommendation was 2 hours of gap, but has since been changed to 3 hours as some people were unable to fully adapt to the 2-hour gap version.

Staying awake for at least ~90m will usually prevent this, so that the second core starts in a new sleep cycle. A core gap that is too short is unlikely to be productive time, and it may also be difficult to fall asleep as not enough sleep pressure has been accumulated. The original default recommendation was a 2-hour gap, but has since been changed to 3 hours as some people were unable to fully adapt to the 2-hour gap version.

== Adaptation==

== Adaptation==

===Extended/Non-reducing===

===Extended/Non-reducing===

The difference between Segmented-extended and non-reducing Segmented is that the former can reduce some sleep for long sleepers, whereas the latter aims not to reduce any sleep (e.g, 4.5-4.5 core combo for 9h sleeper). The non-reducing variant is believed to resemble the historical sleep pattern in pre-industrial Europe. Both variants occupy hours in both evening and morning, which can then clash with many types of social commitments.

The difference between Segmented-extended and non-reducing Segmented is that the former can reduce some sleep for long sleepers, whereas the latter aims not to reduce any sleep (e.g, 4.5-4.5 core combo for 9h sleeper). The non-reducing variant is believed to resemble the historical sleep pattern in pre-industrial Europe. Both variants occupy hours in both evening and morning, which can clash with social commitments.

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. For non-natural Segmented sleepers, it is still advisable to try to sleep at the same time everyday for each core sleep.  

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. For non-natural Segmented sleepers, it is still advisable to try to sleep at the same time everyday for each core sleep.  

===Siesta-hybrid===

===Siesta-hybrid===

[[File:Segmented Siesta-hybrid.png|center|thumb|A Segmented that looks like Siesta sleep]]This variant has surprisingly recorded at least 2 successes over time up to date; one attempt was done in a winter, where photoperiod was short. The first core becomes a lot shorter than usual, being reduced all the way to only 1 cycle, while the second core is dramatically longer than usual to compensate for the first core. Similar ideas can apply to 2.5-4.5 core distribution or so. The idea behind this variant is to have a very long wake gap between each core so that the second core can still occupy a fair amount of REM peak hours while still giving out sufficient SWS.

[[File:Segmented Siesta-hybrid.png|right|thumb|A Segmented that looks like Siesta sleep]]

The idea behind this variant is similar to Siesta, but with both cores at night, and with the short core providing much of the SWS. Sleepers with lower SWS requirements or want to sleep less around evening hours can attempt this variant.  

The main concern is that since it is impossible for an average sleeper with at least 90m SWS to meet all SWS in the first core, the second core will have to provide the remaining SWS, and pushing the second core to very late hours at night may increase the difficulty of the process. Sleepers with lower SWS requirements or want to sleep less around evening hours can attempt this variant. However, as with a very unorthodox scheduling and the excessively long dark period, it will be tricky to make this Segmented variant work. This variant also takes away most, if not all social time in the evening; social time will have to be traded with the long wake gap between cores depending on personal preference.[[File:Siesta-hybrid.png|center|thumb|Segmented-Siesta hybrid]]Alternatively, Segmented can be scheduled with one core at night and one core in the day. Only a success or two have been reported thus far. This variant looks like Siesta with a long daytime core, and both core sleeps miss out on the peaks. The dark period should be 2-3h before the night core, and continue for ~2h after this core to stabilize the circadian rhythm. Adaptations are rare and a lot more difficult than a regular Segmented schedule, because '''skipping both sleep peaks can greatly hinder quality sleep'''. Over the course of adaptation, staying awake during the graveyard and morning hours will be tough, and having a long sleep in the day immediately can shake up the current sleep habits, if they are very different from this scheduling (e.g, regular 7-8h monophasic exclusively at night, non-nappers). The personal sleep peaks may change with artificial melatonin onset as a result of this new Segmented habits, however this entrainment will likely require an extended period of time for the circadian rhythm to be completely rotated.

This variant has recorded at least 2 successes; one attempt was in a winter, where photoperiod was short. The first core becomes a lot shorter than usual, being reduced all the way to only 1 cycle, while the second core is much longer to compensate. Similar ideas can apply to 2.5-4.5 core distribution or so.  

===Third shift===

[[File:Shift Work.png|center|thumb|A Variant for Third Shift]]Very little is known about this scheduling method, and adaptations have been overall not rewarding. The nature of third shift often brings about changes in many health aspects, including higher risks for cardiovascular diseases, increased stress, lowered immune system and hypertension in the long run, including a monophasic pattern. Adapting to a Segmented pattern without the natural habit will result in a very risky adaptation. There have been at least a couple failures while deploying Segmented sleep for shift work, however, '''success is very rare, only a case or two'''. The idea is to have a core sleep right after the work period, and a core sleep before work. The plan on paper sounds compelling, but the adaptation process is far from easy.

 

 

 

 

===Night shift===

[[File:Shift Work.png|right|thumb|A Variant for Third Shift]]

The idea is to have a core sleep after the work period, and then a core sleep before work. Little is known about this scheduling variant, and adaptations have been overall not unsuccessful. Due to the circadian rhythm disruption it causes, night shift has always been associated with health concerns, and sleeping this way will likely be no different.  

 

There have been at least a couple failures while deploying Segmented sleep for shift work. This is expected, as overall rates of success is very low for night shift workers.  

==Lifestyle Considerations==

==Lifestyle Considerations==

Given the '''extremely versatile ways''' of scheduling Segmented, there is a reason that Segmented sleep remains popular nowadays and has been succeeded by many polyphasic sleepers, from the most basic beginners to the most experienced veterans. A lot of brand new polyphasic sleepers often reflect on their inability to sleep in one chunk on monophasic sleep, and perpetually wake up in the middle of the night. The perfect solution would then be to start a Segmented adaptation as a result of the abrupt awakening. Thus, Segmented sleep would greatly benefit these groups of population.

Segmented, which allows for a range of schedule options, can be suitable for many. It greatly benefits those who naturally wake up during the night, and also allows those who are unable to take a daytime nap to still polyphasically.

 

Before one transitions to Segmented, it is very important to plan ahead what to do during the wake gap between 2 cores. This is very important because it is a critical component that can sway the adaptation to one's favor, should they know how to utilize the waking hours here. It is true that staying awake lonely at night when everyone else is sleeping and especially '''having nothing interesting to do can quickly become a daunting task to stay awake for many hours straight'''. For naturally segmented sleepers, this is not a big problem, but for non-segmented sleepers, there are a few tips to optimize these hours:

*'''Make a list''' of what activities or tasks that can only be achieved at night time or much better done at night than in the day. Take advantage of the silence of the night. This includes entertainment activities (e.g, watching TV shows), studying (after the first core) to revise the learned materials prior to the first core. Entertainment is fair game if you have not had a chance to enjoy them properly for a while. Being alone can also be an advantage at times.

*Dedicate to '''self-care'''. Self-care involves a lot of things, and it’s always a good thing to look after yourself when you have been too tired from working and committing to other obligations in the daytime. Self-care is also a great way to relieve built-up stress and anxiety. Autogenic training, meditation, yoga and stretching all come to mind. Just a brief session of 30-45m will help. Self-care isn’t something exclusive to Dual Core sleep - it can be utilized on any polyphasic schedules as well.

Before one transitions to Segmented, it is important to plan ahead what to do during the core gap, as staying awake at night when everyone else is sleeping and having nothing to do can become difficult. For naturally segmented sleepers, this is less of a problem. Here are a few tips:

* Make a list of what activities or tasks that can be much better done at night. This includes entertainment. Being alone can also be an advantage at times. Be sure to consider that these hours must be in [[dark period]], in which you will be wearing [[Dark_period#Goggles|goggles]], and as such will not be able to see colors.

* Dedicate time for self-care. The core gap can be useful for relaxation after long days at work. Self-care can include autogenic training, [[meditation]], [[yoga]], and stretching. Note that it may be unadvisable to do these things when you are having problems staying awake.

* Plan for your day. People often have a lot to work on and care about. No matter how much extra awake time you might have, time management is always important.

Advantages of Segmented over other schedules include:

In addition, there are massive advantages of Segmented that set it apart from other biphasic schedules. First, there is no need for a nap during the day. This effectively enthrones Segmented as the only schedule that can support '''more than 12h continuously staying awake''' without having to lie down for any shuteyes. In the modern society, this is an insurmountable perk that other polyphasic schedules cannot match. The seemingly endless wake gap allows for planning of several social events, even activisms, or any mainstream jobs that do not allow for any naps in the day. This is a fantastic way to adapt to Segmented sleep and enjoy the long daytime wake gap just like any monophasic sleepers.

* Segmented is the only schedule that easily allows >12h of continuous wake time without needing any naps. This can allow many people who are unable to take naps to sleep polyphasically.  

Second, since Segmented does offer a decent amount of sleep, it is very viable to schedule the first core at ~'''11-11:30 PM''' (dark period begins at approximately 10 PM) to schedule a bit more evening events without having to sleep too early. The only thing to note, is that the late first core likely will delay the start time of the second core, so it is important to look at the second core and see if it will interfere with indispensable morning commitments. Under normal scheduling, however, there will be more limited evening social time on Segmented sleep.

* Segmented offers a relatively high amount of sleep, it is viable to schedule the first croe later than normal to start at ~23 to allow some more evening events. The only thing to note, is that the late first core likely will delay the end of the second core, and may interfere with your morning activities. Under normal scheduling, however, there will be more limited evening social time on Segmented sleep.  

Third, Segmented sleep '''can become flexible after adaptation'''. However, the flexibility records of Segmented is more humble than those of E1. Certain experienced sleepers or sleepers who go through a moderately challenging/easy adaptation to Segmented have shown their ability to flex at least one core sleep. Being able to flex the core sleeps allows for the absolute '''freedom in controlling the amount of waking hours between each core''' to suit one's schedule depending on days. For example, on certain days with nothing much to do, the core gap can shrink down a bit, so that the second core can start earlier than usual. Likewise, if there are more required tasks that need to be completed during this wake gap, the second core can be delayed a bit, or the first core can start earlier than usual. Lastly, the resilience of Segmented sleep also allows it to absorb some damages in scheduling, such as <u>a party night</u>, by delaying the first core to after the party and starting the second core some time after that. After adaptation, it should not take long to recover from such abrupt changes in sleep times, as long as these do not happen too often.

* Segmented can become somewhat flexible after adaptation. Some experienced sleepers have reported being able to flex at least one of the core sleeps. Being able to flex the core sleeps allows for more freedom in controlling the length of core gap to suit one's schedule. For example, on days with little to do, the core gap can shrink down a bit, so that the second core can start earlier than usual, or vice versa. When sudden events occur that would require skipping sleep, Segmented also allows relatively fast recovery afterwards.  

Fourth, Segmented sleep can support a lot of '''physical exercises''', although like other schedules, it can be burdensome to keep the intense exercising habits while adapting. This can be remedied by having a longer first core and a shorter second core to increase the mobility of SWS gain. After the adaptation is complete, exercise intensity can increase again to match the previous level.

* Segmented sleep, especially the extended variant with a longer first core, can support intense physical exercise.

Lastly, the second core sleep on Segmented is often safe from real life interruptions and is often considered a REM stock for '''lucid dreaming'''. A lot of vivid dreaming experiences have been reported on the schedule over the years, most of which come from this second core. As an added bonus, this core (often long enough), can fix some inconsistencies or hiccups in sleep quality from the first core (e.g, interruptions in the middle, higher sleep onset than usual).

* Vivid dreaming experiences have been reported on the schedule over the years, most of which come from this second core.

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}

[[Category:Schedules]]

[[Category:Schedules]]

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