https://polysleep.org/w/index.php?title=Spamayl&feed=atom&action=historySpamayl - Revision history2024-03-28T13:28:10ZRevision history for this page on the wikiMediaWiki 1.35.0https://polysleep.org/w/index.php?title=Spamayl&diff=8653&oldid=prevZandimna at 08:11, 17 January 20212021-01-17T08:11:28Z<p></p>
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<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 08:11, 17 January 2021</td>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is a highly [[flexing|flexible]] [[Nap only|nap-only]] [[schedule]]<ref name="rasmus" />, with its main idea being taking a short [[nap]] whenever tired throughout the day. </div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is a highly [[flexing|flexible]] [[Nap only|nap-only]] [[schedule]]<ref name="rasmus" />, with its main idea being taking a short [[nap]] whenever tired throughout the day. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Origin ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Origin ==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is an abbreviation of "Sleep polyphasically as much as you like". It is one of the 4 "-amayl" flexible schedules. It was originally proposed by a forum user Rasmus in a <del class="diffchange diffchange-inline">2012 </del>forum [https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ post], who reportedly stayed on the schedule for one and a half years. Spamayl is the oldest <del class="diffchange diffchange-inline">"-amayl" </del>schedule, which allows taking a varying amount of naps, as opposed to flexible versions of regular schedules. The original design of the schedule exclusively uses 20-minute naps, though variants with longer naps have later been attempted.</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is an abbreviation of "Sleep polyphasically as much as you like". It is one of the 4 "-amayl" flexible schedules. It was originally proposed by a forum user Rasmus in a <ins class="diffchange diffchange-inline">2010 </ins>forum [https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ post], who reportedly stayed on the schedule for one and a half years. Spamayl is the oldest <ins class="diffchange diffchange-inline">Amayl </ins>schedule, which allows taking a varying amount of naps, as opposed to flexible versions of regular schedules. The original design of the schedule exclusively uses 20-minute naps, though variants with longer naps have later been attempted.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>This schedule later inspired 3 other <del class="diffchange diffchange-inline">"-AMAYL" </del>schedules, which contain cores to fulfill the required SWS, while still adhering to the principle of sleeping when needed. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>This schedule later inspired 3 other <ins class="diffchange diffchange-inline">Amayl </ins>schedules, which contain cores to fulfill the required SWS, while still adhering to the principle of sleeping when needed. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td></tr>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more naps, especially during the adaptation as noted by Rasmus. However, as the flexible naps tend to be less compressed, the overall time possible in vital sleep stages is likely similar. As a result, it is likely that average sleepers still will not be able to make the schedule sustainable. An [[extreme adaptation]] is still going to be required to achieve the needed repartitioning if the TST is to be below 3-4 hours. As a result, the adaptation difficulty of Spamayl is considered extremely <del class="diffchange diffchange-inline">difficult</del>.</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more naps, especially during the adaptation as noted by Rasmus. However, as the flexible naps tend to be less compressed, the overall time possible in vital sleep stages is likely similar. As a result, it is likely that average sleepers still will not be able to make the schedule sustainable. An [[extreme adaptation]] is still going to be required to achieve the needed repartitioning if the TST is to be below 3-4 hours<ins class="diffchange diffchange-inline">, and even if successful, staying on the schedule may not be healthy</ins>. As a result, the adaptation difficulty of Spamayl is considered <ins class="diffchange diffchange-inline">to be </ins>extremely <ins class="diffchange diffchange-inline">hard</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>== Lifestyle Considerations ==</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>== Lifestyle Considerations==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Spamayl fits those with <del class="diffchange diffchange-inline">self-employment, working from home</del>, but <del class="diffchange diffchange-inline">is </del>also <del class="diffchange diffchange-inline">possible </del>for <del class="diffchange diffchange-inline">programming jobs, having </del>stable <del class="diffchange diffchange-inline">daily </del>schedules. <del class="diffchange diffchange-inline">For </del>those <del class="diffchange diffchange-inline">who have gotten used to 20 m naps, there is allegedly no limit in Spamayl’s flexibility. Another niche Spamayl can have is that individuals (with normal sleep requirements) who are in desperate need </del>of extra <del class="diffchange diffchange-inline">wake </del>time <del class="diffchange diffchange-inline">and flexibility of </del>sleep times <del class="diffchange diffchange-inline">can practice Spamayl </del>for <del class="diffchange diffchange-inline">a short time (e</del>.<del class="diffchange diffchange-inline">g</del>, a <del class="diffchange diffchange-inline">couple days</del>, <del class="diffchange diffchange-inline">some weeks)</del>. <del class="diffchange diffchange-inline">Examples include '''new parents''' who need </del>to <del class="diffchange diffchange-inline">spend a lot of wake time </del>on <del class="diffchange diffchange-inline">watch for their babies</del>, and the <del class="diffchange diffchange-inline">unpredictable events can make Spamayl a temporarily good candidate to attempt</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">{{see|Uberman#Lifestyle considerations}}</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Spamayl fits those with <ins class="diffchange diffchange-inline">erratic lifestyles</ins>, but <ins class="diffchange diffchange-inline">may </ins>also <ins class="diffchange diffchange-inline">work </ins>for <ins class="diffchange diffchange-inline">those with </ins>stable schedules. <ins class="diffchange diffchange-inline">It may also be useful as an emergency schedule for </ins>those <ins class="diffchange diffchange-inline">needing a lot </ins>of extra time <ins class="diffchange diffchange-inline">in the short term without reliable </ins>sleep times<ins class="diffchange diffchange-inline">, such as </ins>for <ins class="diffchange diffchange-inline">new parents or soldiers during military operations</ins>. <ins class="diffchange diffchange-inline">Compared to simply skipping all sleep</ins>, <ins class="diffchange diffchange-inline">sleeping Spamayl in those situations allows maintaining </ins>a <ins class="diffchange diffchange-inline">basic level of alertness and cognitive functions</ins>, <ins class="diffchange diffchange-inline">which would be severely affected if sleep is totally skipped</ins>. <ins class="diffchange diffchange-inline">However, it is not expected that one would be able </ins>to <ins class="diffchange diffchange-inline">stay </ins>on <ins class="diffchange diffchange-inline">the schedule afterwards</ins>, <ins class="diffchange diffchange-inline">as a full adaptation usually takes longer </ins>and the <ins class="diffchange diffchange-inline">schedule itself may not be sustainable in the long term for many individuals</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Under '''war or apocalyptic times''' where it </del>is <del class="diffchange diffchange-inline">necessary </del>to <del class="diffchange diffchange-inline">be on </del>the <del class="diffchange diffchange-inline">move frequently and perform sustained operations under long periods </del>of <del class="diffchange diffchange-inline">time without </del>the <del class="diffchange diffchange-inline">possibility for any </del>[[<del class="diffchange diffchange-inline">Cores</del>|<del class="diffchange diffchange-inline">core</del>]] <del class="diffchange diffchange-inline">sleeps ('''<u>Chapter 14 of Why We Nap</u>'''), Spamayl may become a very niche survival tool </del>to <del class="diffchange diffchange-inline">at least hold </del>on <del class="diffchange diffchange-inline">to for a </del>short <del class="diffchange diffchange-inline">time (up </del>to <del class="diffchange diffchange-inline">~a couple weeks or so) until a settlement area is found. The flexibility of </del>the <del class="diffchange diffchange-inline">schedule (including nap duration) invites more possibility for '''longer naps''' to be used to relieve more tiredness and [[sleep pressure]]</del>. <del class="diffchange diffchange-inline">Getting </del>some <del class="diffchange diffchange-inline">rest from naps (which become more effective over </del>time<del class="diffchange diffchange-inline">) coupled with </del>the <del class="diffchange diffchange-inline">adrenaline generated from </del>the <del class="diffchange diffchange-inline">stressful situations can provide certain amount </del>of <del class="diffchange diffchange-inline">needed vigilance in the event of severe emergencies to perform better decision-making than skipping sleep entirely. This flexibility also outclasses other </del>nap<del class="diffchange diffchange-inline">-only schedules like Uberman, with a nap every X hours especially in the niche situations above. '''The goal </del>is <del class="diffchange diffchange-inline">not </del>to <del class="diffchange diffchange-inline">adapt to Spamayl under these circumstances'''</del>, <del class="diffchange diffchange-inline">but to use it as a way to learn to increase the body's efficiency </del>to <del class="diffchange diffchange-inline">squeeze </del>the <del class="diffchange diffchange-inline">most rest possible from each shuteye session, while having to stay awake and perform demanding duties for a lot </del>of <del class="diffchange diffchange-inline">hours in the day</del>. <del class="diffchange diffchange-inline">The brief experience with this nap-only behavior may be tempting for certain motivations behind some personal sleep experiments, without having </del>to <del class="diffchange diffchange-inline">worry about the pressure </del>to <del class="diffchange diffchange-inline">have to adapt</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">As with other nap-only schedules, Spamayl </ins>is <ins class="diffchange diffchange-inline">subject </ins>to <ins class="diffchange diffchange-inline">a range of potential health concerns. The lack of long sleeps in the original proposal means that </ins>the <ins class="diffchange diffchange-inline">functioning </ins>of the [[<ins class="diffchange diffchange-inline">Wikipedia:Glymphatic system</ins>|<ins class="diffchange diffchange-inline">Glymphatic system</ins>]] <ins class="diffchange diffchange-inline">is unlikely to be optimal. Physically active individuals would also likely not be able </ins>to <ins class="diffchange diffchange-inline">rely </ins>on short <ins class="diffchange diffchange-inline">naps alone due </ins>to the <ins class="diffchange diffchange-inline">increased SWS requirement</ins>. <ins class="diffchange diffchange-inline">Even after </ins>some time <ins class="diffchange diffchange-inline">on </ins>the <ins class="diffchange diffchange-inline">schedule, </ins>the <ins class="diffchange diffchange-inline">underlying structure </ins>of <ins class="diffchange diffchange-inline">each </ins>nap is <ins class="diffchange diffchange-inline">still likely </ins>to <ins class="diffchange diffchange-inline">be rather unpredictable</ins>, <ins class="diffchange diffchange-inline">due </ins>to the <ins class="diffchange diffchange-inline">lack </ins>of <ins class="diffchange diffchange-inline">fixed sleep times</ins>. <ins class="diffchange diffchange-inline">Inexperienced sleepers should not attempt </ins>to <ins class="diffchange diffchange-inline">adapt </ins>to <ins class="diffchange diffchange-inline">this schedule</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">However</del>, <del class="diffchange diffchange-inline">because </del>of the <del class="diffchange diffchange-inline">nap only structure</del>, it is <del class="diffchange diffchange-inline">important </del>to <del class="diffchange diffchange-inline">remember that Spamayl may not fully support </del>the [[<del class="diffchange diffchange-inline">wikipedia:Glymphatic_system</del>|<del class="diffchange diffchange-inline">glymphatic system</del>]]<del class="diffchange diffchange-inline">'s functions, which is a crucial aspect of well-being. Despite that the naps can be as long as ~60 m, sleepers can still wake in SWS, interrupting the cycle as an abrupt wake. The overall intense sleep pressure to be alleviated by </del>the <del class="diffchange diffchange-inline">naps poses a question </del>of <del class="diffchange diffchange-inline">whether several bodily functions also have to change due to a long exposure to a sleep regime with no core sleeps. Physically active lifestyles and average sleepers most likely cannot stick to the mere 20 m naps if their Spamayl only contains 20 m </del>naps<del class="diffchange diffchange-inline">. Exercise </del>and <del class="diffchange diffchange-inline">nutrition also play an important role in affecting sleep architecture of each nap, thus it is necessary to closely monitor these factors as well</del>. <del class="diffchange diffchange-inline">Regardless</del>, <del class="diffchange diffchange-inline">the unpredictability </del>and <del class="diffchange diffchange-inline">flexibility of the nap timing makes it difficult for </del>the <del class="diffchange diffchange-inline">body </del>to <del class="diffchange diffchange-inline">know what naps to insert [[REM]] and/or SWS, given that REM </del>naps<del class="diffchange diffchange-inline">, SWS naps and mixed naps can occur at any hours </del>in the day <del class="diffchange diffchange-inline">when they are taken. These characteristics makes Spamayl a very inhospitable schedule for most humans</del>, <del class="diffchange diffchange-inline">so '''inexperienced or non-mutant polyphasic sleepers should not seek to adapt to this schedule and maintain it long-term'''</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">==Variations==</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">In the proposal by Rasmus</ins>, <ins class="diffchange diffchange-inline">he mentioned that most </ins>of the <ins class="diffchange diffchange-inline">naps are placed during the night</ins>, <ins class="diffchange diffchange-inline">since </ins>it is <ins class="diffchange diffchange-inline">usually harder </ins>to <ins class="diffchange diffchange-inline">stay awake at night than in </ins>the <ins class="diffchange diffchange-inline">day. Adapted </ins>[[<ins class="diffchange diffchange-inline">Polyphasic Sleep Discord</ins>|<ins class="diffchange diffchange-inline">Discord</ins>]] <ins class="diffchange diffchange-inline">user Charlaxy also took </ins>the <ins class="diffchange diffchange-inline">majority </ins>of naps <ins class="diffchange diffchange-inline">between 21 </ins>and <ins class="diffchange diffchange-inline">07</ins>. <ins class="diffchange diffchange-inline">Nighttime naps allow for more SWS</ins>, and <ins class="diffchange diffchange-inline">help reduce </ins>the <ins class="diffchange diffchange-inline">need </ins>to <ins class="diffchange diffchange-inline">take </ins>naps in the day, <ins class="diffchange diffchange-inline">which can be socially intrusive</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>== <del class="diffchange diffchange-inline">Variations </del>==</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>===<ins class="diffchange diffchange-inline">Longer naps===</ins></div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">According to Rasmus</del>, <del class="diffchange diffchange-inline">most naps are focused </del>in the <del class="diffchange diffchange-inline">night, because it is usually harder to stay awake at night than during daytime</del>. <del class="diffchange diffchange-inline">Adapted Discord user '''Charlaxy''' also reported </del>the <del class="diffchange diffchange-inline">majority of </del>naps <del class="diffchange diffchange-inline">at night after 8-10pm through early </del>morning <del class="diffchange diffchange-inline">before 7am</del>. <del class="diffchange diffchange-inline">Usually</del>, <del class="diffchange diffchange-inline">nighttime </del>naps <del class="diffchange diffchange-inline">allow for SWS gain and make sure one gets some night sleep</del>, and <del class="diffchange diffchange-inline">limiting daytime naps </del>to <del class="diffchange diffchange-inline">ensure that one can have a (reasonably) comfortable social life</del>.</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">{{See|Hypothetical#Spamayl-40}}[[File:Spamayl Long Naps.png|thumb|A Spamayl variant with mid-cycle length naps|alt</ins>=<ins class="diffchange diffchange-inline">]]</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">In recent years</ins>, <ins class="diffchange diffchange-inline">there has been more successes </ins>in <ins class="diffchange diffchange-inline">Spamayl with </ins>the <ins class="diffchange diffchange-inline">use of longer naps</ins>. <ins class="diffchange diffchange-inline">Any of </ins>the naps <ins class="diffchange diffchange-inline">can be lengthened. The lengthened evening nap provides more time in SWS, and the lengthened </ins>morning <ins class="diffchange diffchange-inline">nap provides more time in REM, making the schedule more easily sustainable</ins>. <ins class="diffchange diffchange-inline">However</ins>, <ins class="diffchange diffchange-inline">it is arguable that these longer "naps" do not technically count as </ins>naps, and <ins class="diffchange diffchange-inline">should instead be considered </ins>to <ins class="diffchange diffchange-inline">be shorter cores</ins>. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">=== Longer naps ===</del></div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>==References ==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">[[File:Spamayl Long Naps.png|thumb|A Spamayl variant with mid-cycle length naps|alt=]]</del></div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Up to date, there has been more adaptation success to Spamayl, especially with the use of longer naps. It is worth noting that "-AMAYL" polyphasic schedules are not made to be confined to a specific sleep duration all the time, and Spamayl is no exception. Any sleep duration can be lengthened, as long as it remains a nap. In the above demo example, a nap can last for as long as 60m, and longer naps around dawn (simulating a '''[[Pronap]]''') can be taken advantage of before work to limit the amount of naps during the morning work hours. </del></div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div> </div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">The reason why such nap lengths can work is largely attributed to the '''perpetually fragmented sleep''' in the case of insomniac individuals, who cannot sleep for longer than a couple minutes in one go. It is then possible to start waking up, staying awake after a given nap duration, and wait until they are sleepy enough for the next sleep. As a result, their ever-changing nap durations persist from day to day, allowing each nap to also change accordingly from day to day, or occasionally. The versatility in such nap duration, however, is only viable for individuals with very reduced sleep duration. </del></div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div> </div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">The above example serves to illustrate the position of a longer nap in SWS peak to ensure that more uninterrupted SWS goes into this nap, and other naps concentrated during graveyard hours to reduce the sleep pressure at nighttime. Because any naps can be changed in their duration, at any given time for any given day, there is practically no limit on how many Spamayl variants are viable for adapted sleepers. </del></div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div> </div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>== References ==</div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>{{reflist|refs=</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>{{reflist|refs=</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div><ref name="rasmus">{{cite web |url=https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ |title=Spamayl Plan + Discussion |access-date=2020-11-23}}</ref></div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div><ref name="rasmus">{{cite web |url=https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ |title=Spamayl Plan + Discussion |access-date=2020-11-23}}</ref></div></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8644&oldid=prevZandimna: cut up to difficulty2021-01-16T10:22:29Z<p>cut up to difficulty</p>
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<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 10:22, 16 January 2021</td>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">However, </del>Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more <del class="diffchange diffchange-inline">than 6 or 4 </del>naps <del class="diffchange diffchange-inline">respectively</del>, <del class="diffchange diffchange-inline">and </del>the <del class="diffchange diffchange-inline">extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain</del>. However, <del class="diffchange diffchange-inline">because </del>the naps <del class="diffchange diffchange-inline">are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules</del>, <del class="diffchange diffchange-inline">thus requiring more naps to give </del>the <del class="diffchange diffchange-inline">same total SWS and REM </del>sleep. <del class="diffchange diffchange-inline">It </del>is likely that <del class="diffchange diffchange-inline">only adults with genetically reduced sleep needs </del>will be able to <del class="diffchange diffchange-inline">accomplish this type of sleeping pattern, due to </del>the <del class="diffchange diffchange-inline">inefficiencies of inconsistent sleep times and the very low sleep total</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more naps, <ins class="diffchange diffchange-inline">especially during </ins>the <ins class="diffchange diffchange-inline">adaptation as noted by Rasmus</ins>. However, <ins class="diffchange diffchange-inline">as </ins>the <ins class="diffchange diffchange-inline">flexible </ins>naps <ins class="diffchange diffchange-inline">tend to be less compressed</ins>, the <ins class="diffchange diffchange-inline">overall time possible in vital </ins>sleep <ins class="diffchange diffchange-inline">stages is likely similar</ins>. <ins class="diffchange diffchange-inline">As a result, it </ins>is likely that <ins class="diffchange diffchange-inline">average sleepers still </ins>will <ins class="diffchange diffchange-inline">not </ins>be able to <ins class="diffchange diffchange-inline">make </ins>the <ins class="diffchange diffchange-inline">schedule sustainable</ins>. <ins class="diffchange diffchange-inline">An [[extreme adaptation]] is still going </ins>to <ins class="diffchange diffchange-inline">be required to achieve the needed repartitioning if </ins>the TST <ins class="diffchange diffchange-inline">is to be below </ins>3-4 hours<ins class="diffchange diffchange-inline">. As </ins>a result, the adaptation difficulty of Spamayl is considered extremely difficult.</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div> </div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Due </del>to the <del class="diffchange diffchange-inline">usually very low </del>TST <del class="diffchange diffchange-inline">of </del>3-4 hours <del class="diffchange diffchange-inline">(while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentioned below), lack of cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as </del>a result, the adaptation difficulty of Spamayl is considered <del class="diffchange diffchange-inline">'''</del>extremely difficult<del class="diffchange diffchange-inline">'''</del>.</div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Lifestyle Considerations ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Lifestyle Considerations ==</div></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8643&oldid=prevZandimna: /* Cold turkey */2021-01-16T10:16:42Z<p><span dir="auto"><span class="autocomment">Cold turkey</span></span></p>
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<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 10:16, 16 January 2021</td>
</tr><tr><td colspan="2" class="diff-lineno" id="mw-diff-left-l25" >Line 25:</td>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.|sign=Rasmus|source=https://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.|sign=Rasmus|source=<ins class="diffchange diffchange-inline">[</ins>https://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.</div></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8642&oldid=prevZandimna: /* Cold turkey */2021-01-16T10:16:16Z<p><span dir="auto"><span class="autocomment">Cold turkey</span></span></p>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>So, uhm, nap frequency might take the shape of a polynomial curve during the first few days, lol.</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.|sign=Rasmus|source=<del class="diffchange diffchange-inline">ohttps</del>://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>It's no problem to nap as much as 15 times a day or so during the first couple of days or weeks, after all, even that is a reduction of several hours from your usual amount of sleep.|sign=Rasmus|source=<ins class="diffchange diffchange-inline">https</ins>://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.</div></td></tr>
</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8641&oldid=prevZandimna: /* Adaptation */2021-01-16T10:15:35Z<p><span dir="auto"><span class="autocomment">Adaptation</span></span></p>
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<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 10:15, 16 January 2021</td>
</tr><tr><td colspan="2" class="diff-lineno" id="mw-diff-left-l12" >Line 12:</td>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Adaptation ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Adaptation ==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>=== Cold <del class="diffchange diffchange-inline">Turkey </del>===</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>=== Cold <ins class="diffchange diffchange-inline">turkey </ins>===</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Though there has not been many successful adaptations, all of them so far have been achieved [[cold turkey]]. However, it is important to note that most of the sucesses come from those with greatly reduced sleep needs. </div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Though there has not been many successful adaptations, all of them so far have been achieved [[cold turkey]]. However, it is important to note that most of the sucesses come from those with greatly reduced sleep needs. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>The adaptation first starts with [[difficulty falling asleep]] and tiredness, as sleep quality is reduced after a sudden change of pattern. Once napping is learned, the naps become more restorative and start to yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer before having to nap again. Without core sleeps, the sleep pressure on Spamayl is intense enough to force the [[repartitioning]] of vital sleep stages into the naps despite the lack of consistent timings, in contrast to other "amayl" schedules. </div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>The adaptation first starts with [[difficulty falling asleep]] and tiredness, as sleep quality is reduced after a sudden change of pattern. Once napping is learned, the naps become more restorative and start to yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer before having to nap again. Without core sleeps, the sleep pressure on Spamayl is intense enough to force the [[repartitioning]] of vital sleep stages into the naps despite the lack of consistent timings, in contrast to other "amayl" schedules. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Rasmus <del class="diffchange diffchange-inline">“during adaptation one can go </del>nap <del class="diffchange diffchange-inline">for 20m, wake up </del>(<del class="diffchange diffchange-inline">and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by</del>, <del class="diffchange diffchange-inline">if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in </del>that <del class="diffchange diffchange-inline">humans usually need </del>to <del class="diffchange diffchange-inline">stay awake for at least 90m (one full wake cycle) </del>before <del class="diffchange diffchange-inline">sleeping again, otherwise the body </del>will <del class="diffchange diffchange-inline">treat it as an interrupted core sleep</del>. <del class="diffchange diffchange-inline">What is important </del>is <del class="diffchange diffchange-inline">to make sure that </del>you <del class="diffchange diffchange-inline">actually only take 20 minute naps and that </del>you <del class="diffchange diffchange-inline">space them apart adequately</del>, <del class="diffchange diffchange-inline">so that you’re actually being awake between them</del>, <del class="diffchange diffchange-inline">which is </del>a <del class="diffchange diffchange-inline">more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps</del>.</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">Here is the schedule creator </ins>Rasmus<ins class="diffchange diffchange-inline">'s experience with adapation:</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">{{quote|text=You </ins>nap <ins class="diffchange diffchange-inline">whenever you get even slightly sleepy </ins>(<ins class="diffchange diffchange-inline">or</ins>, <ins class="diffchange diffchange-inline">when you know </ins>that <ins class="diffchange diffchange-inline">you won't have time </ins>to <ins class="diffchange diffchange-inline">take a nap </ins>before <ins class="diffchange diffchange-inline">you </ins>will <ins class="diffchange diffchange-inline">get sleepy)</ins>. <ins class="diffchange diffchange-inline">The only exception </ins>is <ins class="diffchange diffchange-inline">when </ins>you<ins class="diffchange diffchange-inline">'re on an upward curve- like, </ins>you <ins class="diffchange diffchange-inline">napped</ins>, <ins class="diffchange diffchange-inline">got up</ins>, <ins class="diffchange diffchange-inline">20 minutes later you're still </ins>a <ins class="diffchange diffchange-inline">bit sleepy but definitely getting better</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Rasmus said he never felt tired </del>and <del class="diffchange diffchange-inline">once he was </del>tired <del class="diffchange diffchange-inline">enough he would lie down and take </del>a <del class="diffchange diffchange-inline">20m </del>nap<del class="diffchange diffchange-inline">. Like other schedules</del>, <del class="diffchange diffchange-inline">REM naps give huge boost to alertness </del>and naps are <del class="diffchange diffchange-inline">usually very deep if they are well-timed</del>, <del class="diffchange diffchange-inline">because </del>the <del class="diffchange diffchange-inline">schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay </del>awake <del class="diffchange diffchange-inline">for too long</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">I think it depends where you come from. I started adapting directly after doing a week or two of Everyman3, so that I was already in the rhythm of sleeping every few hours, so I just continued that, more or less.</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">I imagine when you're changing from monophasic, </ins>and <ins class="diffchange diffchange-inline">are used to being up 16 hours apiece, it might look more like that: You're going quite a while without a nap (of course, during a usual day you don't get </ins>tired <ins class="diffchange diffchange-inline">either), then you nap, nap again after an hour or so, </ins>a <ins class="diffchange diffchange-inline">few times during your first polyphasic night, during the second night, when you're already very sleeping deprived, you </ins>nap <ins class="diffchange diffchange-inline">quite often, maybe 15 times</ins>, and <ins class="diffchange diffchange-inline">that keeps up during the next few days.</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">When you're getting in a rhythm where your </ins>naps are <ins class="diffchange diffchange-inline">roughly equidistant (so that you're not NOT napping during the day and all the time at night)</ins>, <ins class="diffchange diffchange-inline">I expect that </ins>the <ins class="diffchange diffchange-inline">times you spend </ins>awake <ins class="diffchange diffchange-inline">in between naps get shorter</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Overall</del>, the <del class="diffchange diffchange-inline">alertness boost from </del>the <del class="diffchange diffchange-inline">naps is enough </del>to <del class="diffchange diffchange-inline">sustain alertness for </del>the <del class="diffchange diffchange-inline">next hours. A nap can also be scheduled before </del>or after a <del class="diffchange diffchange-inline">certain event comfortably, to ensure low chance for oversleeping as alertness starts to wane. Because the successful adaptations so far are </del>from sleep <del class="diffchange diffchange-inline">mutants and heavy insomniacs, this section is written based on their anecdotes</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">So</ins>, <ins class="diffchange diffchange-inline">uhm, nap frequency might take </ins>the <ins class="diffchange diffchange-inline">shape of a polynomial curve during </ins>the <ins class="diffchange diffchange-inline">first few days, lol.</ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">It's no problem </ins>to <ins class="diffchange diffchange-inline">nap as much as 15 times a day or so during </ins>the <ins class="diffchange diffchange-inline">first couple of days </ins>or <ins class="diffchange diffchange-inline">weeks, </ins>after <ins class="diffchange diffchange-inline">all, even that is </ins>a <ins class="diffchange diffchange-inline">reduction of several hours </ins>from <ins class="diffchange diffchange-inline">your usual amount of </ins>sleep.<ins class="diffchange diffchange-inline">|sign=Rasmus|source=ohttps://web.archive.org/web/20120114074002/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/page/2 trypolyphasic.com forum (2010)]}}</ins></div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>=== Flexing <del class="diffchange diffchange-inline">Adaptation </del>===</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">However, others noted that they usually required a longer wake gap (~1.5 hours) between naps for them to be effective and not result in difficult wakes. This allows them to be fully alert during those wake gaps, and reduces the risk of naps becoming interrupted cores, which are of much lower quality.</ins></div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Another approach to adapt to Spamayl would be through an adaptation to a schedule with strict sleep times, for example, Uberman with 7 or 8 naps<del class="diffchange diffchange-inline">. Then</del>, <del class="diffchange diffchange-inline">the next step is to </del>learn to flex the naps <del class="diffchange diffchange-inline">as part of the '''flexing adaptation'''</del>, one or two <del class="diffchange diffchange-inline">naps </del>at a time, and add <del class="diffchange diffchange-inline">more </del>naps when <del class="diffchange diffchange-inline">alertness and productivity start to falter, to get used to the varying number of naps</del>. <del class="diffchange diffchange-inline">While this approach looks viable</del>, no one has successfully adapted to Spamayl with a <del class="diffchange diffchange-inline">gradual adaptation </del>method, due to the <del class="diffchange diffchange-inline">immensely difficult </del>adaptation <del class="diffchange diffchange-inline">to a nap-only schedule as </del>the <del class="diffchange diffchange-inline">first step, let alone learning to flex sleep on a nap-only pattern</del>.</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div> </div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>=== Flexing <ins class="diffchange diffchange-inline">adaptation </ins>===</div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Another approach to adapt to Spamayl would be through an adaptation to a schedule with strict sleep times, for example, Uberman with 7 or 8 naps, <ins class="diffchange diffchange-inline">and then </ins>learn to flex the naps, one or two at a time, and add naps when <ins class="diffchange diffchange-inline">necessary</ins>. <ins class="diffchange diffchange-inline">However</ins>, no one has successfully adapted to Spamayl with a <ins class="diffchange diffchange-inline">this </ins>method, due to <ins class="diffchange diffchange-inline">both </ins>the <ins class="diffchange diffchange-inline">great difficulty of the first </ins>adaptation <ins class="diffchange diffchange-inline">and </ins>the <ins class="diffchange diffchange-inline">flexing process</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8439&oldid=prevZandimna: cut up to a part of adaptation2021-01-15T08:00:41Z<p>cut up to a part of adaptation</p>
<table class="diff diff-contentalign-left diff-editfont-monospace" data-mw="interface">
<col class="diff-marker" />
<col class="diff-content" />
<col class="diff-marker" />
<col class="diff-content" />
<tr class="diff-title" lang="en">
<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">← Older revision</td>
<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 08:00, 15 January 2021</td>
</tr><tr><td colspan="2" class="diff-lineno" id="mw-diff-left-l8" >Line 8:</td>
<td colspan="2" class="diff-lineno">Line 8:</td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>{{further|Nap only#Mechanism}}</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>{{further|Nap only#Mechanism}}</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[<del class="diffchange diffchange-inline">Uberma</del>]]<del class="diffchange diffchange-inline">n </del>and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can achieve a fast onset of REM or SWS in their nap, even for naps that are not strictly scheduled. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[<ins class="diffchange diffchange-inline">Uberman</ins>]] and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can achieve a fast onset of REM or SWS in their nap, even for naps that are not strictly scheduled. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of 3-4 hours. If one or more naps are scheduled to be longer, then ~6 naps per day may suffice. Note that the number of naps as well as total sleep time should be relatively consistent on a day-to-day basis to ensure their quality.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Adaptation ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Adaptation ==</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>=== Cold Turkey ===</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>=== Cold Turkey ===</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Because </del>of <del class="diffchange diffchange-inline">the rare adaptations to Spamayl </del>so far<del class="diffchange diffchange-inline">, the most natural method of adapting to this pattern is '''</del>[[cold turkey]]<del class="diffchange diffchange-inline">''', from adapted sleepers. Their drastically reduced sleep requirements enable them to sleep when tired, using their broken sleep as a result of insomnia or certain genetic factors to dictate sleep time and sleep around the clock. The adaptation first starts with [[sleep inertia]] and potentially low energy level in the day as a result of a change in sleep behavior with the multiple-nap regime</del>. <del class="diffchange diffchange-inline">Once the body gets a hang of the napping habit, the naps become more refreshing and yield more vital sleep stages. As a result</del>, it <del class="diffchange diffchange-inline">becomes possible </del>to <del class="diffchange diffchange-inline">stay awake for a longer period </del>of <del class="diffchange diffchange-inline">time before having to nap again, and eventually, </del>the <del class="diffchange diffchange-inline">effects of drowsiness generated </del>from <del class="diffchange diffchange-inline">delaying a nap occasionally can be recovered quickly. Having no core sleeps means that the naps on Spamayl can be forced to finally [[Repartitioning|repartition]] REM and SWS into each nap, unlike </del>those <del class="diffchange diffchange-inline">on "-AMAYL" schedules </del>with <del class="diffchange diffchange-inline">a core </del>sleep<del class="diffchange diffchange-inline">, whose adaptations always require a prior adaptation to a strict base schedule first</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">Though there has not been many successful adaptations, all </ins>of <ins class="diffchange diffchange-inline">them </ins>so far <ins class="diffchange diffchange-inline">have been achieved </ins>[[cold turkey]]. <ins class="diffchange diffchange-inline">However</ins>, it <ins class="diffchange diffchange-inline">is important </ins>to <ins class="diffchange diffchange-inline">note that most </ins>of the <ins class="diffchange diffchange-inline">sucesses come </ins>from those with <ins class="diffchange diffchange-inline">greatly reduced </ins>sleep <ins class="diffchange diffchange-inline">needs</ins>. <ins class="diffchange diffchange-inline"> </ins></div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">According </del>to <del class="diffchange diffchange-inline">'''</del>Rasmus<del class="diffchange diffchange-inline">''', </del>“during adaptation one can go nap for 20m, wake up (and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by, if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in that humans usually need to stay awake for at least 90m (one full wake cycle) before sleeping again, otherwise the body will treat it as an <del class="diffchange diffchange-inline">'''</del>interrupted core sleep<del class="diffchange diffchange-inline">'''</del>. What is important is to make sure that you actually only take 20 minute naps and that you space them apart adequately, so that you’re actually being awake between them, which is a more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps.</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">The adaptation first starts with [[difficulty falling asleep]] and tiredness, as sleep quality is reduced after a sudden change of pattern. Once napping is learned, the naps become more restorative and start to yield more [[vital sleep stages]]. As a result, it becomes possible to stay awake for a longer before having to nap again. Without core sleeps, the sleep pressure on Spamayl is intense enough to force the [[repartitioning]] of vital sleep stages into the naps despite the lack of consistent timings, in contrast </ins>to <ins class="diffchange diffchange-inline">other "amayl" schedules. </ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div> </div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Rasmus “during adaptation one can go nap for 20m, wake up (and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by, if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in that humans usually need to stay awake for at least 90m (one full wake cycle) before sleeping again, otherwise the body will treat it as an interrupted core sleep. What is important is to make sure that you actually only take 20 minute naps and that you space them apart adequately, so that you’re actually being awake between them, which is a more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Rasmus said he never felt tired and once he was tired enough he would lie down and take a 20m nap. Like other schedules, REM naps give huge boost to alertness and naps are usually very deep if they are well-timed, because the schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay awake for too long. </div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Rasmus said he never felt tired and once he was tired enough he would lie down and take a 20m nap. Like other schedules, REM naps give huge boost to alertness and naps are usually very deep if they are well-timed, because the schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay awake for too long. </div></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8438&oldid=prevZandimna at 07:39, 15 January 20212021-01-15T07:39:08Z<p></p>
<table class="diff diff-contentalign-left diff-editfont-monospace" data-mw="interface">
<col class="diff-marker" />
<col class="diff-content" />
<col class="diff-marker" />
<col class="diff-content" />
<tr class="diff-title" lang="en">
<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">← Older revision</td>
<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 07:39, 15 January 2021</td>
</tr><tr><td colspan="2" class="diff-lineno" id="mw-diff-left-l8" >Line 8:</td>
<td colspan="2" class="diff-lineno">Line 8:</td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>{{further|Nap only#Mechanism}}</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>{{further|Nap only#Mechanism}}</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[Uberma]]n and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can <del class="diffchange diffchange-inline">also </del>achieve a fast onset of REM or SWS in their nap, <del class="diffchange diffchange-inline">with precise timing of sleep</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>The schedule is based on the adaptation to a habit of 20-minute naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. As with [[Uberma]]n and [[Dymaxion]], the intense sleep pressures makes the circadian [[sleep peaks]] less important than on other schedules. Experienced nappers can achieve a fast onset of REM or SWS in their nap, <ins class="diffchange diffchange-inline">even for naps that are not strictly scheduled</ins>. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can <del class="diffchange diffchange-inline">also </del>have up to ~10 naps to be scheduled per day <del class="diffchange diffchange-inline">realistically</del>, which also adds up to a total sleep of <del class="diffchange diffchange-inline">4h, a minimum sleep threshold of average sleepers</del>. If one or more naps are to <del class="diffchange diffchange-inline">set for </del>longer <del class="diffchange diffchange-inline">than 20m</del>, then ~6<del class="diffchange diffchange-inline">-8 </del>naps per day <del class="diffchange diffchange-inline">are sufficient to secure </del>the <del class="diffchange diffchange-inline">minimum sleep threshold. </del></div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can have up to ~10 naps to be scheduled per day, which also adds up to a total sleep of <ins class="diffchange diffchange-inline">3-4 hours</ins>. If one or more naps are <ins class="diffchange diffchange-inline">scheduled </ins>to <ins class="diffchange diffchange-inline">be </ins>longer, then ~6 naps per day <ins class="diffchange diffchange-inline">may suffice. Note that </ins>the <ins class="diffchange diffchange-inline">number </ins>of <ins class="diffchange diffchange-inline">naps as well as </ins>total sleep time <ins class="diffchange diffchange-inline">should be relatively consistent on a </ins>day<ins class="diffchange diffchange-inline">-</ins>to<ins class="diffchange diffchange-inline">-</ins>day <ins class="diffchange diffchange-inline">basis </ins>to ensure <ins class="diffchange diffchange-inline">their quality</ins>.</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div> </div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">Another premise </del>of <del class="diffchange diffchange-inline">the schedule is to hover around a somewhat consistent </del>total sleep time <del class="diffchange diffchange-inline">from </del>day to day<del class="diffchange diffchange-inline">, </del>to ensure <del class="diffchange diffchange-inline">that the naps can become more stable and the pattern of tiredness can be more easily detected</del>. </div></td><td colspan="2"> </td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Adaptation ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Adaptation ==</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>=== Cold Turkey ===</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>=== Cold Turkey ===</div></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8434&oldid=prevZandimna: cut up to a part of mechanism2021-01-15T03:54:20Z<p>cut up to a part of mechanism</p>
<table class="diff diff-contentalign-left diff-editfont-monospace" data-mw="interface">
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<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 03:54, 15 January 2021</td>
</tr><tr><td colspan="2" class="diff-lineno" id="mw-diff-left-l1" >Line 1:</td>
<td colspan="2" class="diff-lineno">Line 1:</td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>{{TNT|tooshort}}</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>{{TNT|tooshort<ins class="diffchange diffchange-inline">}}{{TNT|Spamayl</ins>}}</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">A </del>highly [[<del class="diffchange diffchange-inline">Flexing</del>|flexible]] [[Nap only|nap-only]] [[<del class="diffchange diffchange-inline">Template:Polyphasic Sleep Schedules|</del>schedule]]<ref name="rasmus" />, <del class="diffchange diffchange-inline">the </del>main idea <del class="diffchange diffchange-inline">of which is </del>taking a short [[<del class="diffchange diffchange-inline">Naps|</del>nap]] whenever tired throughout <del class="diffchange diffchange-inline">a </del>day. <del class="diffchange diffchange-inline">Usually has a total sleep time close to 3 hours.{{TNT|Spamayl}}</del></div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">Spamayl is a </ins>highly [[<ins class="diffchange diffchange-inline">flexing</ins>|flexible]] [[Nap only|nap-only]] [[schedule]]<ref name="rasmus" />, <ins class="diffchange diffchange-inline">with its </ins>main idea <ins class="diffchange diffchange-inline">being </ins>taking a short [[nap]] whenever tired throughout <ins class="diffchange diffchange-inline">the </ins>day. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Origin ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Origin ==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is an abbreviation of <del class="diffchange diffchange-inline">“'''</del>Sleep <del class="diffchange diffchange-inline">Polyphasically As Much As You Like'''”, </del>one of the 4 "-<del class="diffchange diffchange-inline">AMAYL</del>" <del class="diffchange diffchange-inline">polyphasic </del>schedules. <del class="diffchange diffchange-inline">Originally </del>proposed by <del class="diffchange diffchange-inline">'''</del>Rasmus<del class="diffchange diffchange-inline">'''</del>, who reportedly stayed on the schedule for <del class="diffchange diffchange-inline">1</del>.<del class="diffchange diffchange-inline">5 years, </del>Spamayl is <del class="diffchange diffchange-inline">intended to be </del>the <del class="diffchange diffchange-inline">first </del>"-<del class="diffchange diffchange-inline">AMAYL</del>" <del class="diffchange diffchange-inline">polyphasic </del>schedule <del class="diffchange diffchange-inline">with hyper flexibility in sleep times</del>, <del class="diffchange diffchange-inline">following the body's need for rest </del>to <del class="diffchange diffchange-inline">place the naps accordingly</del>. The original design of the schedule exclusively uses 20 <del class="diffchange diffchange-inline">m </del>naps<del class="diffchange diffchange-inline">. Recently</del>, <del class="diffchange diffchange-inline">it is also sometimes referred to as U7 or U8 ([[Uberman]] </del>with <del class="diffchange diffchange-inline">7 or 8 [[</del>naps<del class="diffchange diffchange-inline">]])</del>. <del class="diffchange diffchange-inline"> </del></div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>Spamayl is an abbreviation of <ins class="diffchange diffchange-inline">"</ins>Sleep <ins class="diffchange diffchange-inline">polyphasically as much as you like". It is </ins>one of the 4 "-<ins class="diffchange diffchange-inline">amayl</ins>" <ins class="diffchange diffchange-inline">flexible </ins>schedules. <ins class="diffchange diffchange-inline">It was originally </ins>proposed by <ins class="diffchange diffchange-inline">a forum user </ins>Rasmus <ins class="diffchange diffchange-inline">in a 2012 forum [https://web.archive.org/web/20120120020801/http://trypolyphasic.com/forum/topic/154/spamayl-plan-discussion/ post]</ins>, who reportedly stayed on the schedule for <ins class="diffchange diffchange-inline">one and a half years</ins>. Spamayl is the <ins class="diffchange diffchange-inline">oldest </ins>"-<ins class="diffchange diffchange-inline">amayl</ins>" schedule, <ins class="diffchange diffchange-inline">which allows taking a varying amount of naps, as opposed </ins>to <ins class="diffchange diffchange-inline">flexible versions of regular schedules</ins>. <ins class="diffchange diffchange-inline"> </ins>The original design of the schedule exclusively uses 20<ins class="diffchange diffchange-inline">-minute </ins>naps, <ins class="diffchange diffchange-inline">though variants </ins>with <ins class="diffchange diffchange-inline">longer </ins>naps <ins class="diffchange diffchange-inline">have later been attempted</ins>.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div><del class="diffchange diffchange-inline">The birth of this </del>schedule <del class="diffchange diffchange-inline">eventually led to the creations of </del>3 other "-AMAYL" schedules, while the <del class="diffchange diffchange-inline">sleep principles still apply - sleep </del>when <del class="diffchange diffchange-inline">tired enough</del>. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins class="diffchange diffchange-inline">This </ins>schedule <ins class="diffchange diffchange-inline">later inspired </ins>3 other "-AMAYL" schedules<ins class="diffchange diffchange-inline">, which contain cores to fulfill the required SWS</ins>, while <ins class="diffchange diffchange-inline">still adhering to </ins>the <ins class="diffchange diffchange-inline">principle of sleeping </ins>when <ins class="diffchange diffchange-inline">needed</ins>. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Mechanism ==</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>{{<del class="diffchange diffchange-inline">TNT|Further</del>|Nap only#Mechanism}}</div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>{{<ins class="diffchange diffchange-inline">further</ins>|Nap only#Mechanism}}</div></td></tr>
<tr><td class='diff-marker'>−</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;"><div>The schedule is based on the <del class="diffchange diffchange-inline">entrainment </del>of 20 <del class="diffchange diffchange-inline">m </del>naps<del class="diffchange diffchange-inline">, napping for 20 m when one is tired enough</del>. Since there are no core sleeps, all necessary [[<del class="diffchange diffchange-inline">wikipedia:Slow-wave_sleep|</del>SWS]] and [[<del class="diffchange diffchange-inline">wikipedia:Rapid_eye_movement_sleep|</del>REM]] must come from the naps. <del class="diffchange diffchange-inline">Like </del>with <del class="diffchange diffchange-inline">Uberman </del>and [[Dymaxion]], <del class="diffchange diffchange-inline">a SWS nap can be experienced during </del>the <del class="diffchange diffchange-inline">REM peak, and REM nap during SWS peak. Sleep pressure is usually huge since SWS and REM have to be repartitioned into all naps, and one cannot predict which </del>sleep <del class="diffchange diffchange-inline">type each nap can have, due to </del>the <del class="diffchange diffchange-inline">varied number of naps each day. However, Spamayl is '''</del>less <del class="diffchange diffchange-inline">hostile''' </del>than <del class="diffchange diffchange-inline">Uberman and Dymaxion, since it can allow more than 6 or 4 naps respectively, and the extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain. However, because the naps are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only </del>schedules<del class="diffchange diffchange-inline">, thus requiring more naps to give the same total SWS and REM sleep. It is likely that only adults with genetically reduced sleep needs will be able to accomplish this type of sleeping pattern, due to the inefficiencies of inconsistent sleep times and the very low sleep total</del>. Experienced nappers can also achieve a fast onset of REM or SWS in their nap, with precise timing of sleep. </div></td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div>The schedule is based on the <ins class="diffchange diffchange-inline">adaptation to a habit </ins>of 20<ins class="diffchange diffchange-inline">-minute </ins>naps. Since there are no core sleeps, all necessary [[SWS]] and [[REM]] must come from the naps. <ins class="diffchange diffchange-inline">As </ins>with <ins class="diffchange diffchange-inline">[[Uberma]]n </ins>and [[Dymaxion]], the <ins class="diffchange diffchange-inline">intense </ins>sleep <ins class="diffchange diffchange-inline">pressures makes </ins>the <ins class="diffchange diffchange-inline">circadian [[sleep peaks]] </ins>less <ins class="diffchange diffchange-inline">important </ins>than <ins class="diffchange diffchange-inline">on other </ins>schedules. Experienced nappers can also achieve a fast onset of REM or SWS in their nap, with precise timing of sleep. </div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can also have up to ~10 naps to be scheduled per day realistically, which also adds up to a total sleep of 4h, a minimum sleep threshold of average sleepers. If one or more naps are to set for longer than 20m, then ~6-8 naps per day are sufficient to secure the minimum sleep threshold. </div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Spamayl can also have up to ~10 naps to be scheduled per day realistically, which also adds up to a total sleep of 4h, a minimum sleep threshold of average sleepers. If one or more naps are to set for longer than 20m, then ~6-8 naps per day are sufficient to secure the minimum sleep threshold. </div></td></tr>
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<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>== Difficulty==</div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins style="font-weight: bold; text-decoration: none;">However, Spamayl is considered to be less hostile than Uberman and Dymaxion, since it can allow more than 6 or 4 naps respectively, and the extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain. However, because the naps are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules, thus requiring more naps to give the same total SWS and REM sleep. It is likely that only adults with genetically reduced sleep needs will be able to accomplish this type of sleeping pattern, due to the inefficiencies of inconsistent sleep times and the very low sleep total. </ins></div></td></tr>
<tr><td colspan="2"> </td><td class='diff-marker'>+</td><td style="color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;"><div><ins style="font-weight: bold; text-decoration: none;"></ins></div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Due to the usually very low TST of 3-4 hours (while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentioned below), lack of cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as a result, the adaptation difficulty of Spamayl is considered '''extremely difficult'''.</div></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"><div>Due to the usually very low TST of 3-4 hours (while an extended version is thinkable, increasing the density and length of the naps would nullify most advantages mentioned below), lack of cores and therefore extreme repartitioning of SWS into naps with resulting SWS wakes and necessity of correctly gauging the timing and duration of the naps, as well as their scheduling, likely completely ignoring of socially acceptable sleep times as a result, the adaptation difficulty of Spamayl is considered '''extremely difficult'''.</div></td></tr>
<tr><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td><td class='diff-marker'> </td><td style="background-color: #f8f9fa; color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #eaecf0; vertical-align: top; white-space: pre-wrap;"></td></tr>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8206&oldid=prevZandimna: Zandimna moved page SPAMAYL to Spamayl: Text replacement - "SPAMAYL" to "Spamayl"2021-01-09T18:00:09Z<p>Zandimna moved page <a href="/wiki/SPAMAYL" class="mw-redirect" title="SPAMAYL">SPAMAYL</a> to <a href="/wiki/Spamayl" title="Spamayl">Spamayl</a>: Text replacement - "SPAMAYL" to "Spamayl"</p>
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<td colspan="2" style="background-color: #fff; color: #202122; text-align: center;">Revision as of 18:00, 9 January 2021</td>
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</table>Zandimnahttps://polysleep.org/w/index.php?title=Spamayl&diff=8202&oldid=prevZandimna: Text replacement - "SPAMAYL" to "Spamayl"2021-01-09T18:00:06Z<p>Text replacement - "SPAMAYL" to "Spamayl"</p>
<a href="https://polysleep.org/w/index.php?title=Spamayl&diff=8202&oldid=7863">Show changes</a>Zandimna