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* [[Special:MyLanguage/Wake time reduction|Wake time reduction]]

...основном NREM2. Тем не менее, нэп помогает [[Special:MyLanguage/wake time reduction|поддерживать бодрость]] до первого ядра.

* [[Special:MyLanguage/Wake time reduction|Wake time reduction]] * [[Special:MyLanguage/Wake time programming|Wake time programming]]

...3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM,

* [[Special:MyLanguage/Wake time reduction|Wake time reduction]] * [[Special:MyLanguage/Wake time programming|Wake time programming]]

...NREM2 for some. Nevertheless, the nap helps [[Special:MyLanguage/wake time reduction|sustain alertness]] until core 1.

...2 pra alguns. Ainda assim, a soneca ajuda a [[Special:MyLanguage/wake time reduction|se manter alerta]] até o primeiro núcleo.

* [[Special:MyLanguage/Wake time reduction|缩短觉醒时间]]

* [[Special:MyLanguage/Wake time reduction|覚醒時間の削減]]

* [[Special:MyLanguage/Wake time reduction|縮短覺醒時間]]

* [[Special:MyLanguage/Wake time reduction|Скорочення часу неспання]]

* [[Special:MyLanguage/Wake time reduction|Reduktion der Wachzeit]]

* [[Special:MyLanguage/Wake time reduction|Сокращение времени бодрствования]]

* [[Special:MyLanguage/Wake time reduction|覚醒時間の削減]] * [[Special:MyLanguage/Wake time programming|覚醒時間のプログラミング]]

* [[Special:MyLanguage/Wake time reduction|缩短觉醒时间]] * [[Special:MyLanguage/Wake time programming|清醒时间编制]]

* [[Special:MyLanguage/Wake time reduction|縮短覺醒時間]] * [[Special:MyLanguage/Wake time programming|清醒時間編制]]

...раздо более частого сна в течение дня из-за [[Special:MyLanguage/wake time reduction|сокращения времени бодрствования]]. В так

* [[Special:MyLanguage/Wake time reduction|Reduktion der Wachzeit]] * [[Special:MyLanguage/Wake time programming|Weckzeitprogrammierung]]

* [[Special:MyLanguage/Wake time reduction|Сокращение времени бодрствования]]

* [[Special:MyLanguage/Wake time reduction|Скорочення часу неспання]] * [[Special:MyLanguage/Wake time programming|Програмування часу пробудження]]

...ough to sleep much less than on [[monophasic]] sleep. The maximum possible reduction is usually around 1-3 hours. All the biphasic schedules also belong other p ...ta nap) midday. Siesta sleep tends to have around 6-8 hours of total sleep time.

== Low total sleep time == <!--T:2--> ...age/Template:Polyphasic Sleep Schedules|schedules]] with a low total sleep time, since much more sleep compression should occur, leaving significantly much

...[[biphasic]] schedule,<ref name="gn" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natur ...ted-like sleep, which two cores of similar lengths at night separated by a wake gap in between.

...non-reducing form of these schedules, meaning there is little to no sleep reduction involved, and with more flexible sleep timings. ...er daytime sleep also allows for a shortened nocturnal sleep. Usually, the wake gap from the end of the night core to the daytime core can be between 6-9 h

...usually easier to stay awake in the afternoon and evening hours, the last wake gap before core is somewhat longer. ...le wakes until the brain adapts by placing light sleep at the trained wake time.

...ave_sleep|SWS]], while the second core is cut short. This allows for sleep reduction on the schedule. ...NREM2 for some. Nevertheless, the nap helps [[Special:MyLanguage/wake time reduction|sustain alertness]] until core 1.

...non-reducing form of these schedules, meaning there is little to no sleep reduction involved, and with more flexible sleep timings. ...er daytime sleep also allows for a shortened nocturnal sleep. Usually, the wake gap from the end of the night [[Special:MyLanguage/core|core]]to the daytim

...ave_sleep|SWS]], while the second core is cut short. This allows for sleep reduction on the schedule. ...NREM2 for some. Nevertheless, the nap helps [[Special:MyLanguage/wake time reduction|sustain alertness]] until core 1.

...[[Special:MyLanguage/monophasic|monophasic]] baseline. Having little sleep reduction, these schedules offer other advantages. Compared to monophasic, these sche ...core at night, which is more likely than on standard E1 as the total sleep time is higher.

E3 has been one of the most popular schedules because of its large sleep reduction as well as its feasibility in people's daily lives. Despite the relatively ...aving the core cover the SWS peak, by starting it around 21-22 local solar time. Rotating the schedule further is very difficult, and requires strict [[Spe

...this stage is also known as slow-wave sleep (SWS). It is very difficult to wake up from this stage; attempts at doing so tend to result in [[Special:MyLang == Sleep reduction through polyphasic sleep ==

...[[Special:MyLanguage/monophasic|monophasic]] baseline. Having little sleep reduction, these schedules offer other advantages. Compared to monophasic, these sche ...core at night, which is more likely than on standard E1 as the total sleep time is higher.

...s 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 quali ...enever you get even slightly sleepy (or, when you know that you won't have time to take a nap before you will get sleepy). The only exception is when you'r

...this stage is also known as slow-wave sleep (SWS). It is very difficult to wake up from this stage; attempts at doing so tend to result in [[Special:MyLang == Sleep reduction through polyphasic sleep == <!--T:8-->

E3 has been one of the most popular schedules because of its large sleep reduction as well as its feasibility in people's daily lives. Despite the relatively ...aving the core cover the SWS peak, by starting it around 21-22 local solar time. Rotating the schedule further is very difficult, and requires strict [[Spe

...t of all, [[biphasic]] schedules, which were widespread both before modern time and nowadays; [[Everyman]], which uses the mechanism of power [[naps]]; [[D ...ac]] and the scheduled core does not start earlier than the usual sleeping time. Repartitioning has not started yet, so the sleep quality is the same as in

...only 6 hours per night, sometimes for extended periods. Thus, it may take time for sleep pressure to build enough to induce sleep in naps. However, experi ...reducing polyphasic schedules: it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. Howeve

...he [[Special:MyLanguage/wake time reduction|wake time reduction]]. Shorter wake gaps are required, which makes such schedules inconvenient for daily life a

...only 6 hours per night, sometimes for extended periods. Thus, it may take time for sleep pressure to build enough to induce sleep in naps. However, experi ...reducing polyphasic schedules: it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. Howeve

...only 6 hours per night, sometimes for extended periods. Thus, it may take time for sleep pressure to build enough to induce sleep in naps. However, experi ...reducing polyphasic schedules: it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. Howeve

...help [[Wake time reduction|sustain wakefulness]] with reduced total sleep time, and may or may not contain REM sleep. ...lso allows for some physical exercise since it has a relatively high total time in cores. Both cores may feel long and restful after adaptation, despite th

...ing somewhat equidistant from one another to resemble Uberman sleep (~3-4h wake between each sleep). Because of having a plethora number of naps, one nap i ...ected to arrive only a couple of days in, because of a '''gargantuan sleep reduction''' from an average monophasic baseline (8h).

...axion''' is a [[Special:MyLanguage/Nap only|nap-only]] schedule,<ref name="time" /> which contains four 30-minute [[Special:MyLanguage/naps|naps]] evenly s .../Bimaxion|Bimaxion]] first, and then change a core sleep to a nap one at a time to finally reach Dymaxion. Sleep timings of these two schedules resemble Dy

...axion''' is a [[Special:MyLanguage/Nap only|nap-only]] schedule,<ref name="time" /> which contains four 30-minute [[Special:MyLanguage/naps|naps]] evenly s .../Bimaxion|Bimaxion]] first, and then change a core sleep to a nap one at a time to finally reach Dymaxion. Sleep timings of these two schedules resemble Dy

...g memory techniques for studtheirded can help drastically reduce the total time spent studying and score higher on exams2. Therefore, mnemonics, along with ...it is easier to remember larger numbers, but learners need to invest more time beforehand. It evolves naturally from a simpler number to letter system lik

...раздо более частого сна в течение дня из-за [[Special:MyLanguage/wake time reduction|сокращения времени бодрствования]]. В так

...основном NREM2. Тем не менее, нэп помогает [[Special:MyLanguage/wake time reduction|поддерживать бодрость]] до первого ядра.

...2 pra alguns. Ainda assim, a soneca ajuda a [[Special:MyLanguage/wake time reduction|se manter alerta]] até o primeiro núcleo.