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This is the most popular and up-to-date model of [[Template:Adaptation to Polyphasic Sleep|adaptation]] at present, which was developed by the members of the [[Polyphasic Sleep Discord Community]].

This is the most popular and up-to-date model of polyphasic [[Template:Adaptation to Polyphasic Sleep|adaptation]] at present, which was developed by the polyphasic community.

Most popular polyphasic [[Template:Polyphasic Sleep Schedules|schedules]] are based on natural sleep patterns of human. It's, first of all, [[biphasic]] schedules, which were wide spread both before modern time and nowadays; [[Everyman]], which uses the mechanism of power [[naps]]; [[Dual Core]], which is based on [[Segmented]] sleep pattern, popular in the pre-industrial society; and schedules with even more [[cores]], which are based on a similar mechanism as Segmented sleep. [[Monophasic]] sleep became popular relatively recently, after the industrial revolution.

Most popular polyphasic [[Template:Polyphasic Sleep Schedules|schedules]] are based on natural human sleep patterns . It is, first of all, [[biphasic]] schedules, which were widespread both before modern time and nowadays; [[Everyman]], which uses the mechanism of power [[naps]]; [[Dual Core]], which is based on the [[Segmented]] sleep patterns, popular in the pre-industrial society, as well as schedules with even more [[cores]], which are based on a similar mechanisms to Segmented sleep. [[Monophasic]] sleep became popular relatively recently, after the industrial revolution ''[citation needed]''.

New sleep schedule requires an adaptation, which includes [[repartitioning]] of vital sleep stages and teaching the brain to use another type of sleep. By the community observations, the process usually is mostly similar for different individuals, which allows us to construct a stage-like model for this. The model contains 4 stages, which gradually transit one into another. The whole process takes roughly 4-8 weeks in average, though in some cases this might be much longer.

Newer sleep schedules require an adaptation, which includes the [[repartitioning]] of vital sleep stages and teaching the brain to use another type of sleep. By the community observations, the process is usually similar for different individuals, which allows us to construct a stage-like model. The model contains 4 stages, which gradually transit one into another. The whole process takes roughly 4-8 weeks on average, though in some cases it might be much longer.

== Stage 1 ==

== Stage 1 ==

Staying awake is easy during this stage when sleep deprivation still hasn't kicked in. Falling asleep usually is difficult for naps and easy for cores, assuming the person isn't [[Insomnia|insomniac]] and the scheduled core doesn't start earlier than the habitual sleep before. Repartitioning hasn't started yet, so the sleep quality is the same and in monophasic sleep, presumably with 90-minute uncompressed cycles. This stage is also beneficial for adjusting to new sleep habits.

Staying awake is easy during this stage, hence [[wikipedia:Sleep_deprivation|sleep deprivation]] has not been accumulated to a large degree. Falling asleep is usually difficult for naps and easy for cores, assuming the person is not an [[Insomnia|insomniac]] and the scheduled core does not start earlier than the usual sleeping time. Repartitioning has not started yet, so the sleep quality is the same as in monophasic sleep, presumably with ~90-minute, uncompressed cycles. This stage is also beneficial for adjusting to new sleep habits.

The duration of Stage 1 is shorter for the schedules with a low total sleep time or for individuals with preexisting sleep debt. This doesn't shorten the whole adaptation process though, usually just making Stage 3 and 4 longer. Insomniacs might find skipping this stage helpful since it's much easier to fall asleep on the later stages, but generally this isn't recommended. The benefit of falling asleep faster doesn't compensate the higher risk of oversleeping and longer period of having intense sleep deprivation symptoms.

The duration of Stage 1 is shorter for schedules with a low total sleep time or for individuals with pre-existing sleep debt. This does not shorten the whole adaptation process, but rather increases the duration of stage 3 and 4. Insomniacs might want to skip this stage of adaptation since it is much easier to fall asleep in the later stages, but generally this is not recommended. The benefit of falling asleep faster does not compensate the higher risk of oversleeping and the extended period of experiencing intense sleep deprivation symptoms.

== Stage 2 ==

== Stage 2 ==

=== Linear adaptation ===

=== Linear adaptation ===

Other case was reported by some sleepers, a difficult start of the adaptation, with the signs gradually getting more and more mild as time goes. This case was met both on extreme schedules and on the easy ones, usually with pre-existing sleep deprivation and [[random]] sleep. This phenomenon can be explained by partially or fully skipping Stage 1 and 2, thus starting from the most difficult part. Worth noticing, this adaptation type usually has the same length as the standard one.

Other case was reported by some sleepers, a difficult start of the adaptation, with the signs gradually getting more and more mild as time goes. This case was met both on extreme schedules and on the easy ones, usually with pre-existing sleep deprivation and [[random]] sleep. This phenomenon can be explained by partially or fully skipping Stage 1 and 2, thus starting from the most difficult part. Worth noticing, this adaptation type usually has the same length as the standard one.