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Line 19: − + + + − Because of the nigh-impossibility to adapt to this schedule [[cold turkey]], many adaptations have failed. In the past, there have been a few attempts at [[flexing]] sleep from the start, but all of them eventually failed. Adaptations to a strict Dual Core base schedule first, however, have proven to be a successful way to adapt to DUCAMAYL.+ − '''The process of adapting to DUCAMAYL is very similar to SEVAMAYL''' - one or two naps at time can be flexed with small range (e.g, 15m earlier/later than original time), and one of the 2 cores also starts with the same small flex range. Once energy level and alertness stabilize, flexing can increase in larger jumps, one step at a time. Taking flexing of both cores and all naps to the extreme right away can cause more detriment to the schedule, eventually destabilizing it, however. One or both cores of DUCAMAYL may remain stationary throughout the entire flexing adaptation, and the focus is on highly flexible and alternate number of naps from day to day instead. + − During and after the adaptation, '''some naps may naturally reduce in length'''. The best strategy is to get up because “-AMAYL” schedules typically are not confined to any specific sleep duration forever, with occasional changes available. However if there is a long wake gap ahead in schedule, it would be a wise approach to go back to sleep for the full duration of the nap to gain more wakefulness sustaining. Similarly, after adaptation is complete, '''a nap can be extended to 30-40m''' during early/late morning hours (REM peak-~11 AM) without having to worry about SWS wakes. This would strategically enhance wakefulness for the next hours, resulting in the need for fewer or no naps later in the day. Similar to the cores, under normal conditions, there should be at least 90-120m awake between each nap. + − + − + + + + + + + + + Line 36:
Line 47: − == Difficulty == − The adaptation to a base Dual Core schedule is also deemed harder to achieve than to a base Everyman schedule, thus the [[flexing adaptation]] may be equally, if not harder, than SEVAMAYL. A lot of effort in assessing the proper times to place naps and cores will be required to adapt to DUCAMAYL, the flexing adaptation that is mostly [[4-Stages Adaptation Model#Stage 4|Stage 4]], feeling somewhat low in productivity and not truly refreshing/adapted sleep. Lastly, '''excessive sleep''' due to physical recovery, sickness, extended wake periods that promote long sleep, injury, uncontrolled drinking, substance use, etc. can destabilize the whole schedule, which already takes several months to adapt to. With all that said, with thorough planning and execution on all these elements, DUCAMAYL is a powerful schedule to arrive at. − − == Lifestyle considerations == − Like other “-AMAYL” polyphasic schedules, erratic lifestyles greatly benefit them. It would be, however, a better idea to slightly flex the Dual Core base schedule rather than adopting DUCAMAYL if flexibility is limited with consistent work or social commitments. Unlike, SEVAMAYL, however, DUCAMAYL has the second core sleep around dawn that can boost alertness for several hours ahead. This can pave the way for certain jobs with long wake gap(s) from morning to early afternoon hours without having to rest. The second core of DUCAMAYL (on variants with at least ~5h total sleep of both cores) limits the amount of needed daytime naps, and needing only 1 daytime nap on certain days can allow for a lot of uninterrupted waking hours. − − === Flexibility === Line 50:
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== Scheduling ==
== Scheduling ==
For average sleepers, the schedule would include at least ~4-5 hours of sleep from the two cores, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, such as the early afternoon circadian dip. A pronap may be viable, but is less useful than on SEVAMAYL if you already have a core near the dawn hours.
For average sleepers, the schedule would include at least ~4-5 hours of sleep from the two cores, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, such as the early afternoon circadian dip.
The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with SEVAMAYL, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep.
The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with SEVAMAYL, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep.
A [[pronap]] is viable if the whole DUCAMAYL schedule is rotated backward, with the first core being early enough. When necessary, it is also possible to schedule ultrashort naps (~10 minutes) if regular 20-minute nap are too long to schedule. This would serve to sustain alertness with light sleep ([[NREM1]]/[[NREM2]]) until the next nap during any daytime hours. The freedom to pick nap durations whenever necessary after adaptation is very satisfying and greatly boosts the overall flexibility and durability of the whole schedule. Nonetheless, '''these changes in nap durations should not be abused''' - occasionally using them to one’s advantage would prevent the destabilized nap structure from the adapted base Dual Core schedules.
== Adaptation ==
== Adaptation ==
{{further|Flexing#-AMAYL}}
There has been some attempts at adapting to the schedule cold turkey, but they have virtually all failed. As with SEVAMAYL, first adapting to a strict Dual core base schedule seems to be necessary. The possible base schedules to start from include DC1, DC2, DC2-extended, as well as DC3-extended.
The process of adapting to DUCAMAYL from the rigid base schedule is similar to that of SEVAMAYL. First, one can start with [[flexing]] the naps slightly, such as by 30 minutes forward or back. Then, the cores can also be optionally flexed slightly. Over time, one can gradually increase the flexiblility windows of the sleeps. Finally, naps can be added or removed according to the level of tiredness one experiences in a given day.
It is also possible to utilize a '''[[Pronap]]''' if the whole DUCAMAYL schedule is rotated backward, with the first core being early in the evening (e.g, 8 PM). The Pronap would then provide more REM sleep and can become flexible later on. In the event of an emergency, it is also possible to schedule '''ultrashort naps (e.g, 5-10m)''' when a regular 20m nap is too long to schedule. This would serve to sustain alertness with light sleep ([[NREM1]]/[[NREM2]]) until the next nap during any daytime hours. The freedom to pick nap durations whenever necessary after adaptation is very satisfying and greatly boosts the overall flexibility and durability of the whole schedule. Nonetheless, '''these changes in nap durations should not be abused''' - occasionally using them to one’s advantage would prevent the destabilized nap structure from the adapted base Dual Core schedules.
It is important to do this gradually, however, as flexing all the sleeps right away can destabilise the adaptation. One or both cores of DUCAMAYL can remain fixed, instead focusing on the flexibility of naps for convenience in daily scheduling.
Regarding core sleeps, under emergency or social events that have to delay the first core sleep, it is then possible to '''move both cores further into the night''', resulting in a much later wakeup time for the following morning. Another option is to '''skip the first core and extend the second core by 90m''' and resume napping as usual. The following night can continue with 1 extended core sleep and extra naps until alertness is back to the refreshing state. The [[dark period]] can start 15-30m before either core sleep after the party if time is too crunched, and maintained between 2 cores if possible. Under normal conditions, dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, '''excessively delaying the first core should be entirely avoided when adapting''' and should not be allowed to happen more than once a week or so, to avoid destabilization. This is because the first core’s SWS quality can greatly falter if delayed too often into late night hours.
During and after the adaptation, some naps as well as cores may shorten. The best strategy is to get up as long as a good amount of sleep has already been gained since the schedule allows for extra naps later if you get tired. However if there is a long wake gap ahead in schedule, it would be a wise approach to go back to sleep for the full duration of the nap to gain more wakefulness sustaining. Similarly, after adaptation is complete, '''a nap can be extended to 30-40m''' during early/late morning hours (REM peak-~11 AM) without having to worry about SWS wakes. This would strategically enhance wakefulness for the next hours, resulting in the need for fewer or no naps later in the day. Similar to the cores, under normal conditions, there should be at least 90-120m awake between each nap.
==Difficulty==
The adaptation to a base Dual Core schedule is also deemed harder to achieve than to a base Everyman schedule, thus the [[flexing adaptation]] may be equally, if not harder, than SEVAMAYL. A lot of effort in assessing the proper times to place naps and cores will be required to adapt to DUCAMAYL, the flexing adaptation that is mostly [[4-Stages Adaptation Model#Stage 4|Stage 4]], feeling somewhat low in productivity and not truly refreshing/adapted sleep. Lastly, '''excessive sleep''' due to physical recovery, sickness, extended wake periods that promote long sleep, injury, uncontrolled drinking, substance use, etc. can destabilize the whole schedule, which already takes several months to adapt to. With all that said, with thorough planning and execution on all these elements, DUCAMAYL is a powerful schedule to arrive at.
==Lifestyle considerations==
Like other “-AMAYL” polyphasic schedules, erratic lifestyles greatly benefit them. It would be, however, a better idea to slightly flex the Dual Core base schedule rather than adopting DUCAMAYL if flexibility is limited with consistent work or social commitments. Unlike, SEVAMAYL, however, DUCAMAYL has the second core sleep around dawn that can boost alertness for several hours ahead. This can pave the way for certain jobs with long wake gap(s) from morning to early afternoon hours without having to rest. The second core of DUCAMAYL (on variants with at least ~5h total sleep of both cores) limits the amount of needed daytime naps, and needing only 1 daytime nap on certain days can allow for a lot of uninterrupted waking hours.
Regarding core sleeps, under emergency or social events that have to delay the first core sleep, it is then possible to '''move both cores further into the night''', resulting in a much later wakeup time for the following morning. Another option is to '''skip the first core and extend the second core by 90m''' and resume napping as usual. The following night can continue with 1 extended core sleep and extra naps until alertness is back to the refreshing state. The [[dark period]] can start 15-30m before either core sleep after the party if time is too crunched, and maintained between 2 cores if possible. Under normal conditions, dark period should be introduced some time before the first core and maintained in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced or well-adapted to flexing sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, '''excessively delaying the first core should be entirely avoided when adapting''' and should not be allowed to happen more than once a week or so, to avoid destabilization. This is because the first core’s SWS quality can greatly falter if delayed too often into late night hours.
External factors such as food, exercise and mental health status should be considered carefully and planned accordingly to ensure the quality of each nap. It is generally better to nap before a heavy or long workout, and meals. Otherwise, napping some hours after these activities is also very viable. It is also crucial to manage personal stress levels, as [https://pubmed.ncbi.nlm.nih.gov/22485105/ emotional distress is shown to increase REM needs] and can put more pressure on the schedule. As an added bonus, the wake gap flexibility between 2 cores allows the schedule to effectively dodge '''[[Daylight Saving Time]]'''.
External factors such as food, exercise and mental health status should be considered carefully and planned accordingly to ensure the quality of each nap. It is generally better to nap before a heavy or long workout, and meals. Otherwise, napping some hours after these activities is also very viable. It is also crucial to manage personal stress levels, as [https://pubmed.ncbi.nlm.nih.gov/22485105/ emotional distress is shown to increase REM needs] and can put more pressure on the schedule. As an added bonus, the wake gap flexibility between 2 cores allows the schedule to effectively dodge '''[[Daylight Saving Time]]'''.
Overall, DUCAMAYL is a much more advanced version of a regular Dual Core schedule, with promising flexibility of all sleep blocks and the tenacious ability to sustain performance across the clock. With a usually somewhat high [[Total sleep time|total sleep]], it can tolerate certain occasions where the regular sleep hygiene practices have to be temporarily forfeited. The malleability of nap amount and duration from day to day is also highly resilient and convenient to maintain the schedule long term. Another added stronghold is the '''support and bond between 2 core sleeps''' - the second core sleep can to some extent fix the inconsistencies and small hiccups from the first core. However, the schedule does offer on average less sleep reduction than SEVAMAYL that proceeds from the very common E3-extended base. While the second core is a great REM stock and mostly safe from real life events, the first core is still vulnerable to evening social hours if done frequently; this is the primary reason that prompts many sleepers to try out Everyman instead.
Overall, DUCAMAYL is a much more advanced version of a regular Dual Core schedule, with promising flexibility of all sleep blocks and the tenacious ability to sustain performance across the clock. With a usually somewhat high [[Total sleep time|total sleep]], it can tolerate certain occasions where the regular sleep hygiene practices have to be temporarily forfeited. The malleability of nap amount and duration from day to day is also highly resilient and convenient to maintain the schedule long term. Another added stronghold is the '''support and bond between 2 core sleeps''' - the second core sleep can to some extent fix the inconsistencies and small hiccups from the first core. However, the schedule does offer on average less sleep reduction than SEVAMAYL that proceeds from the very common E3-extended base. While the second core is a great REM stock and mostly safe from real life events, the first core is still vulnerable to evening social hours if done frequently; this is the primary reason that prompts many sleepers to try out Everyman instead.
Like other “-AMAYL” schedules (except SPAMAYL), once adapted it is possible to '''occasionally extend either core sleep by 90m''' in the event of slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not be done more than once per 7 or 10 days. Nap durations can also become a lot more versatile on some occasions, being able to be extended to '''30m-40m''' (for early/late morning naps) in experienced sleepers or reduced to '''5-10m''' in the case of emergency that does not allow for the usual 20m, or when it gets late in the day (after ~5:30 PM) to avoid more grogginess upon waking.
Like other “-AMAYL” schedules (except SPAMAYL), once adapted it is possible to '''occasionally extend either core sleep by 90m''' in the event of slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not be done more than once per 7 or 10 days. Nap durations can also become a lot more versatile on some occasions, being able to be extended to '''30m-40m''' (for early/late morning naps) in experienced sleepers or reduced to '''5-10m''' in the case of emergency that does not allow for the usual 20m, or when it gets late in the day (after ~5:30 PM) to avoid more grogginess upon waking.
To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the [[E3|E3-extended]] base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.
To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the [[E3|E3-extended]] base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.
<gallery widths=200px heights=200px perrow=3>
<gallery widths="200px" heights="200px" perrow="3">
File:DC1-ext Base.png|thumb|DC1-extended
File:DC1-ext Base.png|thumb|DC1-extended
File:DC2 Base.png|thumb|DC2
File:DC2 Base.png|thumb|DC2
Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.
Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.
== References ==
==References==
{{reflist|refs=
{{reflist|refs=
<ref name="reddit">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/jppeht/official_new_flexible_dual_core_polyphasic/ |title=OFFICIAL! New, Flexible Dual Core Polyphasic Pattern Released: Evolution of the Predecessor Segmented Sleep in the Modern Time |last=GeneralNguyen |website=Reddit |access-date=2020-11-19}}</ref>
<ref name="reddit">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/jppeht/official_new_flexible_dual_core_polyphasic/ |title=OFFICIAL! New, Flexible Dual Core Polyphasic Pattern Released: Evolution of the Predecessor Segmented Sleep in the Modern Time |last=GeneralNguyen |website=Reddit |access-date=2020-11-19}}</ref>
