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...sleep should become close to the personal [[Special:MyLanguage/monophasic|monophasic]] baseline. This, as well as feeling refreshed and rested during the day, i === Monophasic ===

...sleep should become close to the personal [[Special:MyLanguage/monophasic|monophasic]] baseline. This, as well as feeling refreshed and rested during the day, i === Monophasic === <!--T:9-->

...ittle sleep reduction, these schedules offer other advantages. Compared to monophasic, these schedules offer continuous refreshment throughout the day and help t ...leep; nevertheless, they are not non-reducing for a person with an average monophasic baseline of around 8 hours.

...sleep timings. Most people are able to vary sleep times significantly on [[Monophasic]], with little to no ill effect. However, when adapting to a polyphasic sch

...ittle sleep reduction, these schedules offer other advantages. Compared to monophasic, these schedules offer continuous refreshment throughout the day and help t ...leep; nevertheless, they are not non-reducing for a person with an average monophasic baseline of around 8 hours.

...he naps are short, this resembles [[Sevamayl]], except having occasional [[monophasic]] days without naps. The sleep quality may be increased further by adding a ...ep schedule consistently for a long time, thus switching between different monophasic and polyphasic schedules every other day.

...wakefulness. The standard amount of sleep cycles for an average person on monophasic schedule is considered to be 5, and one nap should be added to remove one c

...he first 3 full cycles of sleep (4.5h). On [[Special:MyLanguage/monophasic|monophasic]] sleep, the REM cycles are often longer than 90m, so the 30m may also help ...ed much less success than the standard version. People with slightly lower monophasic requirements (e.g, 7h) might be able to adapt to this variant. Note that af

...may be possible to stay close to the level of productivity on the original monophasic sleep. ...dream recall after adaptation may still be higher compared to the original monophasic sleep, though this is highly unpredictable.

...he first 3 full cycles of sleep (4.5h). On [[Special:MyLanguage/monophasic|monophasic]] sleep, the REM cycles are often longer than 90 m, so the 30 m may also he ...ed much less success than the standard version. People with slightly lower monophasic requirements (e.g, 7h) might be able to adapt to this variant. Note that af

It has also been suggested that the REM baseline from [[monophasic]] sleep need not be fully accounted for in a successful adaptation. There h

...[[wikipedia:Sleep_deprivation|sleep deprivation]]. Some people (including monophasic sleepers) often turn off alarms repeatedly when trying to wake up, in the h ...educe the habituation to the alarm sounds. Recovery is usually done with a monophasic schedule, but using a [[Biphasic]] schedule like [[E1]], [[Siesta]], or [[S

...ook [[Special:MyLanguage/Ubersleep|Ubersleep]], as the schedule closest to monophasic of the Everyman schedule line. It can be viewed as a variant of the traditi ...nd part Biphasic, it trades one cycle from [[Special:MyLanguage/monophasic|monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wi

...ook [[Special:MyLanguage/Ubersleep|Ubersleep]], as the schedule closest to monophasic of the Everyman schedule line. It can be viewed as a variant of the traditi ...nd part Biphasic, it trades one cycle from [[Special:MyLanguage/monophasic|monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wi

...n 1, or E1, is part Everyman and part Biphasic, it trades one cycle from [[monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wi ...his schedule from monophasic sleep is recommended to be done straight from monophasic (i.e., [[cold turkey]]). However, unlike other polyphasic schedules with le

...nificantly reduces total sleep compared to [[Special:MyLanguage/monophasic|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning|repartitione

...a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline. ...to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often sugges

...a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline. ...to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often sugges

...a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline. ...to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often sugges

...a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline. ...to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often sugges

...nificantly reduces total sleep compared to [[Special:MyLanguage/monophasic|monophasic]]. Vital sleep needs to be [[Special:MyLanguage/repartitioning|repartitione

...a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline. ...to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often sugges

...he second core, making total sleep time at night reduced compared to their monophasic baseline. The core midday can then have a natural wake without using alarms

E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cy ...ipedia:Slow-wave_sleep|SWS]] needs to be met even during adaptation, since monophasic sleepers typically gain all the required SWS by the middle of the night, af

* The recovery is somewhat notable, in that it was set to 14 days of monophasic sleep, and for those 14 days there was a reported near constant headache. P

E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cy ...ipedia:Slow-wave_sleep|SWS]] needs to be met even during adaptation, since monophasic sleepers typically gain all the required SWS by the middle of the night, af

|Polyphasic/Monophasic

|Polyphasic/Monophasic

NREM Stage 1, accounting for 5-10% of total sleep in monophasic adults, is the lightest of all NREM Stages. During this stage, awareness to ...of schedules by their difficulty level, assuming a typical sleeper with 8h monophasic sleep and normal levels of SWS and REM:

...e [[cores]], which are based on a similar mechanisms to Segmented sleep. [[Monophasic]] sleep became popular relatively recently, after the industrial revolution ...Repartitioning has not started yet, so the sleep quality is the same as in monophasic sleep, presumably with ~90-minute, uncompressed cycles. This stage is also

...stful after adaptation, despite the relatively short durations compared to monophasic sleep. DC2 provides many alertness boosts, replenishing energy in the morni ...ars, this variant has seen little success, but those with slightly reduced monophasic sleep requirements may be able to adapt to it more easily.

NREM Stage 1, accounting for 5-10% of total sleep in monophasic adults, is the lightest of all NREM Stages. During this stage, awareness to ...of schedules by their difficulty level, assuming a typical sleeper with 8h monophasic sleep and normal levels of SWS and REM:

...only two blocks of sleep, which is not enough to sleep much less than on [[monophasic]] sleep. The maximum possible reduction is usually around 1-3 hours. All th

Coming from [[Special:MyLanguage/monophasic|monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cy ...than it would otherwise be. A [[Special:MyLanguage/recovery|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct trans

...er than [[monophasic]] or simple [[biphasic]] ones, which closely resemble monophasic. There are very few studies on other schedules, so it is often claimed tha

Coming from [[Special:MyLanguage/monophasic|monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cy ...than it would otherwise be. A [[Special:MyLanguage/recovery|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct trans

...n the standard version. This may be suitable for those with slightly lower monophasic needs (~7h). It is unknown how flexible the variant would be after adapting ...ore beginner-friendly, but offer less sleep reduction. Those with a higher monophasic baseline (~9h) are also recommended to attempt these variants.

...ente, a duração total do sono deve ser a base do sono [[Special:MyLanguage/monophasic|monofásico]] pessoal. Isso, além de se sentir bem durante o dia, indica q

...deprivation|sleep deprivation]], similar to when one skips a few nights of monophasic sleep in a row. Even after adaptation, the risk of oversleeping remains, an ...ths. He eventually ran out of things to do, as he claimed, and returned to monophasic sleep.

...me="gn" /> which does not reduce total sleep time compared to a personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a

...doable for people with a bit lower than average sleep requirements (~7h [[monophasic]] baseline or shorter vital stages needs), therefore has a prefix "Meta-" o ...hey are placed close to each other, which is based on the observations how monophasic sleepers often keep dozing off during the morning, getting more and more RE

...n the standard version. This may be suitable for those with slightly lower monophasic needs (~7h). It is unknown how flexible the variant would be after adapting ...ore beginner-friendly, but offer less sleep reduction. Those with a higher monophasic baseline (~9h) are also recommended to attempt these variants.

...deprivation|sleep deprivation]], similar to when one skips a few nights of monophasic sleep in a row. Even after adaptation, the risk of oversleeping remains, an ...ths. He eventually ran out of things to do, as he claimed, and returned to monophasic sleep.

...hen sleep is not reduced, and the nocturnal sleep setup is the same as the monophasic core, so for the most part, SWS exerts little effects on wake, making it ea

...current standard ones. Most current polyphasic sleep schedules evolve from monophasic sleep as well as the above two historically common schedules. ...yman]] line of schedules are formed by removing sleep cycles in the end of monophasic sleep, and adding naps to compensate for the lost time in REM and sustain w

...há redução significativa de sono se comparado ao sono [[Special:MyLanguage/monophasic|monofásico]]. O sono vital precisa ser reparticionado em cada núcleo de a

...значительно сокращает общее время сна по сравнению с [[Special:MyLanguage/monophasic|моно]]. Жизненно важные стадии сна должны

...of days in, because of a '''gargantuan sleep reduction''' from an average monophasic baseline (8h).

...xtreme compression, but is tolerated by the easier schedules. This makes [[monophasic]] sleep and other [[non-reducing]] schedules inherently more flexible.

...nd the similar [[E5]] represents the last step in the transition between [[monophasic]] and [[Uberman]]. From [[E3]], the core is further shortened and one more

I imagine when you're changing from monophasic, and are used to being up 16 hours apiece, it might look more like that: Yo

...ce the desire to sleep later and later each day.<ref name="Joo2017" /> For monophasic sleepers, a somewhat short dark period can be maintained during their long ...issues.<ref name="pmid25635592" /> To avoid this, polyphasic sleepers (and monophasic sleepers too) should practice a dark period, during which no blue, green or

...ce the desire to sleep later and later each day.<ref name="Joo2017" /> For monophasic sleepers, a somewhat short dark period can be maintained during their long ...issues.<ref name="pmid25635592" /> To avoid this, polyphasic sleepers (and monophasic sleepers too) should practice a dark period, during which no blue, green or

...other study prior to this one, which inspired this idea. Jost was a normal monophasic sleeper (8h baseline), in good health conditions and did not have any polyp

...other study prior to this one, which inspired this idea. Jost was a normal monophasic sleeper (8h baseline), in good health conditions and did not have any polyp

...им временем сна, близким к личному базовому уровню на [[Special:MyLanguage/monophasic|монофазном]] режиме.

...n і частково біфазним графіком. Він замінює один цикл [[Special:MyLanguage/monophasic|монофазного]] сну на один неп. Через те, що

...м часом сну, близьким до особистого базового рівня на [[Special:MyLanguage/monophasic|монофазному]] режимі.

This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core

На [[Special: MyLanguage / monophasic | монофазном]] сне SWS распространяется впл

...d studying and refreshing breaks, polyphasic sleepers have advantages over monophasic sleepers in terms of studying. There are different ways polyphasic sleepers