Changes
From Polyphasic Sleep Wiki
833 bytes removed
, 3 years ago
| Line 1: |
Line 1: |
| | == Overview == | | == Overview == |
| − | [[File:SEVAMAYL.png|thumb|A sample SEVAMAYL variant]]
| + | {{TNT|SEVAMAYL}} |
| | | | |
| − | * '''Proposed by''': aethermind
| + | == Scheduling == |
| − | * '''Total sleep''': Undefined, but may average around 5-6 hours
| + | Schedule a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. 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 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. |
| − | * '''Classification''': Flexible schedule, SPAMAYL variant, Everyman variant
| |
| − | * '''Specification''': 1 core, multiple short naps
| |
| − | * '''Mechanism''': Variant of SPAMAYL that includes a core sleep. Evolves well from adaptation to E3-extended, then E3-extended-flex as a helpful intermediate. The core sleep provides SWS and some REM, with several naps providing the remaining REM. A strong reliance on sensing when to best nap to get quality REM naps is required. You will need the freedom to take a nap soon at any time, and/or the ability to plan naps sensibly for each day such that there is no waking gap too long that makes you tired.
| |
| − | * '''Adaptation difficulty''': Hard
| |
| − | * '''Ideal scheduling''': Around a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. Favor natural wakes. 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 Proap of up to 45m might be plausible during the REM peak (6-9am) if all 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.
| |
| | | | |
| | == For what lifestyles is this schedule best? == | | == For what lifestyles is this schedule best? == |
