Changes

{{TNT|SEVAMAYL}} '''SEVAMAYL''' is a highly [[Flexing|flexible]] [[Template:Polyphasic Sleep Schedules|schedule]] derived from [[Everyman]] schedules. It usually evolves from extended variants, such as [[E3#Extended|E3-extended]]. Unlike with flexed versions of normal schedules, SEVAMAYL allows taking [[Naps|naps]] whenever tired throughout the day, with a varying number of naps and occasional changes in core duration throughout .<ref name="polynet" />

{{TNT|SEVAMAYL}}

'''SEVAMAYL''' is a highly [[Flexing|flexible]] [[Template:Polyphasic Sleep Schedules|schedule]] derived from [[Everyman]] schedules<ref name="polynet" />. It usually evolves from extended variants, such as [[E3#Extended|E3-extended]]. Unlike with flexed versions of normal schedules, SEVAMAYL allows taking [[naps]] whenever tired throughout the day, with a varying number of naps and occasional changes in core duration throughout.

== Mechanism ==

==Mechanism==

After adapting to a rigid Everyman schedule, the brain slowly becomes accustomed to a lower sleep total and a napping habit. It then becomes possible to start [[flexing]] the naps, with a only a minor decrease in quality.  

After adapting to a rigid Everyman schedule, the brain slowly becomes accustomed to a lower sleep total and a napping habit. It then becomes possible to start [[flexing]] the naps, with a only a minor decrease in quality.  

Still, as much of the REM is accounted for by the core on schedules like E3-extended, the main purpose of the naps is to alleviate [[Sleep pressure]] and boost alertness. It is also possible to use [[pronaps]] to fulfill the REM need, reducing the need for naps later in the day.

Still, as much of the REM is accounted for by the core on schedules like E3-extended, the main purpose of the naps is to alleviate [[Sleep pressure]] and boost alertness. It is also possible to use [[pronaps]] to fulfill the REM need, reducing the need for naps later in the day.

== Scheduling ==

==Scheduling==

A typical SEVAMAYL schedule contains a [[core]] 4-5 hours long, along with 2-6 naps of 10-20 minutes. Cycles may naturally compress to 80m with frequent sleeps. Plan for 90m cycles until there are many early natural wakes. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake in the morning. A longer pronap of up to 45m might be plausible during the REM peak (6-9am) if all [[wikipedia:Slow-wave_sleep|SWS]] has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.

A typical SEVAMAYL schedule contains a [[core]] 4-5 hours long, along with 2-6 naps of 10-20 minutes. Cycles may naturally compress with frequent sleeps, often reaching around 80 minutes. Nevertheless, plan for 90-minute cycles until natural wakes become frequent.  

== Adaptation ==

 

Nap spacing should account for natural periods of tiredness. In the evening 6-7 hour gaps are common, whereas gaps in the morning tend to be shorter. A pronap may be used during the REM peak (6-9am) to gain extra time in REM sleep, allowing larger gaps and/or more flexibiliity later in the day.  

 

The core might be flexed and/or occasionally changed in length. It’s not recommended to add or skip cycles more than once a week, it may destabilize adaptations to the reduced sleep total.

 

== Adaptation==

Up to this point in time, there have been no successful [[cold turkey]] adaptations to SEVAMAYL. There have certainly been attempts, however all of them have failed. It is believed that this is the case because the sleep pressure generated from shortening the total sleep time is not great enough to force the naps to repartition, as is the case with most schedules. [https://www.polyphasic.net/schedules/spamayl/ SPAMAYL] on the other hand has no core to partially take care of the sleep pressure, leading to the naps forcefully becoming entrained. Because of this it is necessary to start a SEVAMAYL-adaptation only after successfully adapting to a rigid schedule first, through [[gradual adaptation]].   

Up to this point in time, there have been no successful [[cold turkey]] adaptations to SEVAMAYL. There have certainly been attempts, however all of them have failed. It is believed that this is the case because the sleep pressure generated from shortening the total sleep time is not great enough to force the naps to repartition, as is the case with most schedules. [https://www.polyphasic.net/schedules/spamayl/ SPAMAYL] on the other hand has no core to partially take care of the sleep pressure, leading to the naps forcefully becoming entrained. Because of this it is necessary to start a SEVAMAYL-adaptation only after successfully adapting to a rigid schedule first, through [[gradual adaptation]].   

Since SEVAMAYL has such a high flexibility, the standard Everyman-schedules are not going to suffice as the first adaptation step, and extended versions are necessary. The most common intermediate adaptation step is E3-extended, but E2-extended is also possible for a 6-hour core SEVAMAYL. E4-extended should work for people with sleep requirements on the lower side, but it is unclear how flexible a mere 3.5 hour long core will be on an adapted SEVAMAYL. There are only reports of a few successful E3-flex sleepers where one or two naps were a bit flexible, but otherwise required strict timing. A 3 hour core will likely not work.  When comparing the raw nap flexibility of 3 hour versus 3.5 hour core E3, the difference is massive in that the 3-hour core schedules have nearly no flexibility at all.

Since SEVAMAYL has such a high flexibility, the standard Everyman-schedules are not going to suffice as the first adaptation step, and extended versions are necessary. The most common intermediate adaptation step is E3-extended, but E2-extended is also possible for a 6-hour core SEVAMAYL. E4-extended should work for people with sleep requirements on the lower side, but it is unclear how flexible a mere 3.5 hour long core will be on an adapted SEVAMAYL. There are only reports of a few successful E3-flex sleepers where one or two naps were a bit flexible, but otherwise required strict timing. A 3 hour core will likely not work.  When comparing the raw nap flexibility of 3 hour versus 3.5 hour core E3, the difference is massive in that the 3-hour core schedules have nearly no flexibility at all.

== Difficulty ==

== Difficulty==

Since adaptation to SEVAMAYL requires a stable adaptation to the base schedule, followed by a flexing adaptation, then an adaptation to flexible nap and potentially, core lenghts (sheer time required with the potential of failure on each step) and even after adaptation requires permanent monitoring of current state of sleep pressure and ongoing daily preplanning of naps, the overall adaptation difficulty is considered to be high.

Since adaptation to SEVAMAYL requires a stable adaptation to the base schedule, followed by a flexing adaptation, then an adaptation to flexible nap and potentially, core lenghts (sheer time required with the potential of failure on each step) and even after adaptation requires permanent monitoring of current state of sleep pressure and ongoing daily preplanning of naps, the overall adaptation difficulty is considered to be high.

== Lifestyle consideration ==

==Lifestyle consideration==

SEVAMAYL fits those with erratic schedules, but is also possible to utilize with strict lifestyles. However when used on a strict work schedule, the main purpose of SEVAMAYL is lost. If that is the case, a strict schedule or an Everyman schedule with slightly flexed nap times, but no variation in nap number or length, may be more appropriate.

SEVAMAYL fits those with erratic schedules, but is also possible to utilize with strict lifestyles. However when used on a strict work schedule, the main purpose of SEVAMAYL is lost. If that is the case, a strict schedule or an Everyman schedule with slightly flexed nap times, but no variation in nap number or length, may be more appropriate.

The freedom given by this schedule is also very fulfilling.

The freedom given by this schedule is also very fulfilling.

== Variants ==

== Variants==

The core length of SEVAMAYL can be scheduled from 4.5 hours in length to no upper limit. The core length might naturally decrease to about 4 hours if cores compress in length, which is common in polyphasic schedules, but should not be expected until after many weeks. Some people might be able to adapt to a 3.5 hour long core, but it is unclear at this point in time if the flexibility is great enough, and all attempts have failed so far. There need to be at least 6 equivalent [[monophasic]] cycles on the intermediate Everyman schedule for SEVAMAYL to be adaptable, compared to the normal 5 equivalent monophasic cycles on the standard schedules (which refers to one quality REM nap effectively replacing one nighttime 90m core cycle, in its ability to rejuvenate). While SEVAMAYL does not have a set number of naps, they are still going to be approximately reflected in the intermediate Everyman schedule. For example, if E3-extended is the intermediate schedule, then SEVAMAYL is going to have more naps than when compared to E2-extended as an intermediate schedule. This is because the fewer core cycles there are, the more REM need is required to be taken care of during the naps. The core should be placed in during the night, and the scheduling range depends on the variant of SEVAMAYL:

The core length of SEVAMAYL can be scheduled from 4.5 hours in length to no upper limit. The core length might naturally decrease to about 4 hours if cores compress in length, which is common in polyphasic schedules, but should not be expected until after many weeks. Some people might be able to adapt to a 3.5 hour long core, but it is unclear at this point in time if the flexibility is great enough, and all attempts have failed so far. There need to be at least 6 equivalent [[monophasic]] cycles on the intermediate Everyman schedule for SEVAMAYL to be adaptable, compared to the normal 5 equivalent monophasic cycles on the standard schedules (which refers to one quality REM nap effectively replacing one nighttime 90m core cycle, in its ability to rejuvenate). While SEVAMAYL does not have a set number of naps, they are still going to be approximately reflected in the intermediate Everyman schedule. For example, if E3-extended is the intermediate schedule, then SEVAMAYL is going to have more naps than when compared to E2-extended as an intermediate schedule. This is because the fewer core cycles there are, the more REM need is required to be taken care of during the naps. The core should be placed in during the night, and the scheduling range depends on the variant of SEVAMAYL:

{| class="wikitable"

{| class="wikitable"

SEVAMAYL is in some ways the holy grail of polyphasic sleep – a reduced sleep total that saves many hours every week, while also maximizing alertness all day, without having to stick to any strict sleep times.  It takes many weeks and a lot of persistence however, and requires establishing more efficient sleep using a strict base schedule. That means life and sleep has to be controllable for up to about 6 weeks, before you can start attempting SEVAMAYL. Then, be prepared for as many as 7-9 additional weeks of adaptation to SEVAMAYL, most of which is phase 4 feeling “almost” but not quite refreshed or stable. Risk of oversleep remains, even as natural wakes become frequent.  While SEVAMAYL is more resilient in flexibility, it’s also prone to many of the same breakdowns as regular polyphasic schedules — it can be irreversibly destabilized by excess sleep due to illness, extreme emotional distress, or falling out of habit during a long vacation with monophasic sleepers. Severe injury or excessive flexing can also cause too many oversleeps and undo adaptation.

SEVAMAYL is in some ways the holy grail of polyphasic sleep – a reduced sleep total that saves many hours every week, while also maximizing alertness all day, without having to stick to any strict sleep times.  It takes many weeks and a lot of persistence however, and requires establishing more efficient sleep using a strict base schedule. That means life and sleep has to be controllable for up to about 6 weeks, before you can start attempting SEVAMAYL. Then, be prepared for as many as 7-9 additional weeks of adaptation to SEVAMAYL, most of which is phase 4 feeling “almost” but not quite refreshed or stable. Risk of oversleep remains, even as natural wakes become frequent.  While SEVAMAYL is more resilient in flexibility, it’s also prone to many of the same breakdowns as regular polyphasic schedules — it can be irreversibly destabilized by excess sleep due to illness, extreme emotional distress, or falling out of habit during a long vacation with monophasic sleepers. Severe injury or excessive flexing can also cause too many oversleeps and undo adaptation.

== References ==

==References==

{{reflist|refs=

{{reflist|refs=

<ref name="polynet">{{cite web |url=https://www.polyphasic.net/schedules/sevamayl/ |title=SEVAMAYL |website=polyphasic.net |access-date=2020-11-19}}</ref>

<ref name="polynet">{{cite web |url=https://www.polyphasic.net/schedules/sevamayl/ |title=SEVAMAYL |website=polyphasic.net |access-date=2020-11-19}}</ref>