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| == Mechanism == | | == Mechanism == |
− | Generally, the first sleep is taken around dusk (i.e. starting ~19-23) to take advantage of increased likelihood of slow-wave sleep (SWS) due to melatonin secretion around this time, meanwhile the second sleep is generally taken around dawn (i.e. starting ~4-8) to take advantage of increased likelihood of rapid eye movement (REM) sleep<ref>Feinberg, I., and T. C. Floyd. "Systematic trends across the night in human sleep cycles." ''Psychophysiology'' 16.3 (1979): 283-291.</ref><ref>Weber, Franz. "Modeling the mammalian sleep cycle." ''Current opinion in neurobiology'' 46 (2017): 68-75.</ref><ref>Duncan, Wallace C., et al. "A biphasic daily pattern of slow wave activity during a two-day 90 minute sleep wake schedule." ''Archives italiennes de biologie'' 147.4 (2009): 117-130. Available [https://www.researchgate.net/profile/Giuseppe_Barbato/publication/41464429_A_Biphasic_Daily_Pattern_of_Slow_Wave_Activity_During_a_Two_Day_90_Minute_Sleep-Wake_Schedule/links/00b7d51813bac7b450000000/A-Biphasic-Daily-Pattern-of-Slow-Wave-Activity-During-a-Two-Day-90-Minute-Sleep-Wake-Schedule.pdf here] as of 25 Nov 2020.</ref>. | + | Generally, the first sleep is taken around dusk (i.e. starting ~19-23) to take advantage of increased likelihood of slow-wave sleep (SWS) due to melatonin secretion around this time, meanwhile the second sleep is generally taken around dawn (i.e. starting ~4-8) to take advantage of increased likelihood of rapid eye movement (REM) sleep.<ref name="Feinberg" /><ref name="Franz" /><ref name="Wallace" /> |
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− | Some individuals may be natural [[segmented]], [[siesta]], or [[DC1]] sleepers, given that an individual's sleep may become bifurcated when undisturbed<ref>Wehr, Thomas A. "In short photoperiods, human sleep is biphasic." ''Journal of Sleep Research'' 1.2 (1992): 103-107. Available [https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2869.1992.tb00019.x here] as of 25 Nov 2020.</ref>, particularly with a lack of artificial lighting during the evening, and that non-industrial societies<ref>Yetish, Gandhi, et al. "Natural sleep and its seasonal variations in three pre-industrial societies." ''Current Biology'' 25.21 (2015): 2862-2868.</ref><ref>Ekirch, A. Roger. "Segmented sleep in preindustrial societies." (2016): 715-716. Available [https://academic.oup.com/sleep/article-pdf/39/3/715/13679929/aasm.39.3.715.pdf here] as of 25 Nov 2020.</ref> or non-electric societies<ref>Samson, David R., et al. "Segmented sleep in a nonelectric, small‐scale agricultural society in Madagascar." ''American Journal of Human Biology'' 29.4 (2017): e22979. Available [https://www.researchgate.net/profile/Efe_Fakir/publication/313547295_Segmented_sleep_in_a_nonelectric_small-scale_agricultural_society_in_Madagascar_SAMSON_et_al/links/59f033420f7e9baeb26add03/Segmented-sleep-in-a-nonelectric-small-scale-agricultural-society-in-Madagascar-SAMSON-et-al.pdf here] as of 25 Nov 2020.</ref> tend to have a biphasic sleeping pattern with an elective nap in the afternoon. | + | Some individuals may be natural [[segmented]], [[siesta]], or [[DC1]] sleepers, given that an individual's sleep may become bifurcated when undisturbed<ref name="Wehr" />, particularly with a lack of artificial lighting during the evening, and that non-industrial societies<ref name="Gandhi" /><ref name="Ekirch" /> or non-electric societies<ref name="Samson" /> tend to have a biphasic sleeping pattern with an elective nap in the afternoon. |
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− | The core length on the standard dual core schedules often isn't a multiple of 1.5h. It was suggested that sleep cycles are compressed/lengthened in this case.<ref>[https://polyphasic.net polyphasic.net]. Retrieved 17-12-2020.</ref> | + | The core length on the standard dual core schedules often isn't a multiple of 1.5h. It was suggested that sleep cycles are compressed/lengthened in this case.<ref name="polynet" /> |
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− | == Dual core schedules == | + | == Alternative mechanism == |
− | Segmented and siesta, along with [[E1|Everyman 1]] (a single core sleep schedule), tend to have high success rates within the polyphasic community.<ref>[https://youtu.be/BA24s8KwBi0 Polyphasic Survey Results and Analysis (2018)]</ref> | + | {{Alternative Hypothesis}} |
− | [[File:Segmented default.png|thumb|A default Segmented variant]]
| + | It was noticed by some polyphasic community members that a longer core length, which is not a multiple of 1.5h, did not lead to the cycle lengthening on dual core schedules in some cases. This is mostly applicable to the standard Segmented and DC1 schedules. |
| + | |
| + | === Core 1 === |
| + | The first core on the standard Segmented is 3.5 hours, and 3.3 hours on DC1. The additional 20-30 minutes often are added to [[cores]] for getting more [[wikipedia:Non-rapid_eye_movement_sleep|NREM2]] or [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep. In this case, sometimes the core has a normal structure with the standard sleep cycles length. Some additional light sleep is inserted after the second core, which makes waking up and staying awake easier. |
| + | |
| + | === Core 2 === |
| + | According to the [[EEG]] readings of some community members, the second core on dual core schedules often starts with [[SOREM]], following by a regular non-lengthened sleep cycle. This is also a possible reason why Segmented sleep is a viable schedule despite having fewer cycles. In fact, it might have a regular number of the REM episodes, considering SOREM in the second core is the fifth one. |
| + | |
| + | === Examples === |
| + | <gallery> |
| + | File:Sekvanto segshort.png|[[User:Sekvanto|Sekvanto]], Segmented-shortened, Zeo EEG. The first core has additional light sleep in the end; the second core starts with SOREM. |
| + | File:MostlySmart DC4 cut.png|MostlySmart, DC4, Zeo EEG. SOREM in the second core. |
| + | File:Zandimna segmented sorem eeg.png|[[User:Zandimna|Zandimna]], Segmented-recovery, Zeo EEG. Additional light sleep in the end of core 1; SOREM in core 2. |
| + | </gallery> |
| + | == Schedules == |
| + | Segmented and siesta, along with [[E1|Everyman 1]] (a single core sleep schedule), tend to have high success rates within the polyphasic community.<ref name="polysurvey" /> |
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| === Segmented === | | === Segmented === |
| + | [[File:Segmented default.png|thumb|A default Segmented variant]] |
| [[Segmented]] sleep, sometimes denoted as DC0 (dual core with zero naps), has one core sleep generally around dusk and one core sleep generally around dawn a few hours after the end of the dusk core. Segmented sleep tends to have around 6-8 hours of total sleep time. | | [[Segmented]] sleep, sometimes denoted as DC0 (dual core with zero naps), has one core sleep generally around dusk and one core sleep generally around dawn a few hours after the end of the dusk core. Segmented sleep tends to have around 6-8 hours of total sleep time. |
− | [[File:Siesta default.png|thumb|A default Siesta variant]]
| |
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| === Siesta === | | === Siesta === |
| + | [[File:Siesta default.png|thumb|A default Siesta variant]] |
| [[Siesta]] sleep generally consists of a long core at night and a shorter core ([[wikipedia:Siesta|siesta nap]]) midday. Siesta sleep tends to have around 6-8 hours of total sleep time. | | [[Siesta]] sleep generally consists of a long core at night and a shorter core ([[wikipedia:Siesta|siesta nap]]) midday. Siesta sleep tends to have around 6-8 hours of total sleep time. |
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| [[DC4|Dual core 4]], usually denoted as DC4, has two short cores at night and four naps. The total sleep time of DC4 is generally 4h20m. This schedule is often used as a means for gradual adaptation to Uberman, but so far no successful attempts has been known with this approach. | | [[DC4|Dual core 4]], usually denoted as DC4, has two short cores at night and four naps. The total sleep time of DC4 is generally 4h20m. This schedule is often used as a means for gradual adaptation to Uberman, but so far no successful attempts has been known with this approach. |
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− | === DUCAMAYL === | + | === Ducamayl === |
− | [[File:DUCAMAYL from DC2-Mod.png|thumb|A possible DUCAMAYL variant]] | + | [[File:Ducamayl from DC2-Mod.png|thumb|A possible Ducamayl variant]] |
− | [[DUCAMAYL]], an acronym for "dual core as much as you like" is a variant of SPAMAYL that includes two core sleeps, generally at dusk and dawn. The idea is to adapt to a general dual core sleep schedule, one in which the individual learns the flexibility to move around start & end times of their cores & nap(s). The total sleep varies broadly, though is generally 5h30m to 7h. | + | [[Ducamayl]], an acronym for "dual core as much as you like", is a variant of [[Spamayl]] that includes two core sleeps, generally at dusk and dawn. The idea is to adapt to a general dual core sleep schedule, one in which the individual learns the flexibility to move around start & end times of their cores & nap(s). The total sleep varies broadly, though is generally 5h30m to 7h. |
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| === Bimaxion === | | === Bimaxion === |
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| [[Bimaxion]] is a strict schedule that combines elements of DC2 and [[Dymaxion]] (an experimental nap-only schedule), designed as a transitional schedule with Dymaxion in mind. The total sleep time is 4h. | | [[Bimaxion]] is a strict schedule that combines elements of DC2 and [[Dymaxion]] (an experimental nap-only schedule), designed as a transitional schedule with Dymaxion in mind. The total sleep time is 4h. |
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− | == Alternative mechanism == | + | == References == |
− | {{Alternative Theory}} | + | {{reflist|refs= |
− | It was noticed by some polyphasic community members that a longer core length, which is not a multiple of 1.5h, did not lead to the cycle lengthening on dual core schedules in some cases. This is mostly applicable to the standard Segmented and DC1 schedules.
| + | <ref name="Feinberg">{{cite journal |vauthors=Feinberg I, Floyd TC |date=1979 |title=Systematic trends across the night in human sleep cycles |journal=Psychophysiology |volume=16 |issue=3 |pages=283-291}}</ref> |
− | | + | <ref name="Franz">{{cite journal |vauthors=Franz W |date=2017 |title=Modeling the mammalian sleep cycle |journal=Current opinion in neurobiology |volume=46 |pages=68-75}}</ref> |
− | === Core 1 === | + | <ref name="Wallace">{{cite journal |vauthors=Wallace CD |date=2009 |title=A biphasic daily pattern of slow wave activity during a two-day 90 minute sleep wake schedule |journal=Archives italiennes de biologie |volume=147 |issue=4 |pages=117-130}}</ref> |
− | The first core on the standard Segmented is 3.5 hours, and 3.3 hours on DC1. The additional 20-30 minutes often are added to [[cores]] for getting more [[wikipedia:Non-rapid_eye_movement_sleep|NREM2]] or [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep. In this case, sometimes the core has a normal structure with the standard sleep cycles length. Some additional light sleep is inserted after the second core, which makes waking up and staying awake easier.
| + | <ref name="Wehr">{{cite journal |vauthors=Wehr TA |date=1992 |title=In short photoperiods, human sleep is biphasic |journal=Journal of Sleep Research |volume=1 |issue=2 |pages=103-107}}</ref> |
− | | + | <ref name="Gandhi">{{cite journal |vauthors=Gandhi Y |date=2015 |title=Natural sleep and its seasonal variations in three pre-industrial societies |journal=Current Biology |volume=25 |issue=21 |pages=2862-2868}}</ref> |
− | === Core 2 === | + | <ref name="Ekirch">{{cite journal |vauthors=Ekirch AR |date=2016 |title=Segmented sleep in preindustrial societies |pages=715-716}}</ref> |
− | According to the [[EEG]] readings of some community members, the second core on dual core schedules often starts with [[SOREM]], following by a regular non-lengthened sleep cycle. This is also a possible reason why Segmented sleep is a viable schedule despite having fewer cycles. In fact, it might have a regular number of the REM episodes, considering SOREM in the second core is the fifth one.
| + | <ref name="Samson">{{cite journal |vauthors=Samson DR |date=2017 |title=Segmented sleep in a nonelectric, small‐scale agricultural society in Madagascar |journal=American Journal of Human Biology |volume=29 |issue=4}}</ref> |
− | | + | <ref name="polynet">{{cite web |url=https://web.archive.org/web/20201125214204/https://www.polyphasic.net/sleep-mechanics/polyphasic-sleep-adaptation/ |title=Polyphasic Sleep & Adaptation |website=polyphasic.net |access-date=2020-12-17}}</ref> |
− | === Examples === | + | <ref name="polysurvey">{{cite web |url=https://youtu.be/BA24s8KwBi0 |title=Polyphasic Survey Results and Analysis |date=2018 |website=YouTube}}</ref> |
− | <gallery> | + | }} |
− | File:Sekvanto segshort.png|[[User:Sekvanto|Sekvanto]], Segmented-shortened, Zeo EEG. The first core has additional light sleep in the end; the second core starts with SOREM.
| |
− | </gallery> | |
| | | |
− | == References ==
| + | {{TNT|Polyphasic Sleep Schedules}} |
− | <references />{{TNT|Polyphasic Sleep Schedules}}
| |
| [[Category:Schedules]] | | [[Category:Schedules]] |