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An '''everyman''' schedule is a sleep schedule with one [[Cores|core sleep]] and one or more [[naps]]. ...e for the lost time in REM and sustain wakefulness. The standard amount of sleep cycles for an average person on monophasic schedule is considered to be 5,

...ement_sleep|light sleep]] that normally characterizes the beginning of the sleep cycle. ...its onset latency greatly reduces.<ref name="swsd" /> Similarly to [[SOREM|sleep-onset REM]]<ref name="aasm" />, SWS latency can reduce to less than 10 to 1

...l hours. To this end, it is possible to mitigate the effects of suboptimal sleep timings through shifting the circadian rhythm itself. ...ircadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time|

...ks to its position in REM peak. Other naps is likely to contain more light sleep, as well as trace amounts of SWS. ...the same time as the target Uberman schedule, in an attempt to entrain the sleep pattern in advance.

The mechanisms of adapting to most polyphasic sleep schedules, especially drastically reducing ones, are largely unknown. Never ...lies in the tendency for these two stages to rebound, as opposed to light sleep, which suggest their importance. SWS in particular has been linked to the f

...整体带来生理上的变化的复杂现象。然而，它主要影响的是大脑。根据大脑中的电活动，睡眠被分为[[Wikipedia:Rapid eye movement sleep |快速动眼期]]（REM）和非快速动眼期（NREM）。 NREM睡眠根

A '''dual core''' schedule is simply a sleep schedule with two [[Cores|core sleeps]] and zero or more [[naps]]. ...4-8) to take advantage of increased likelihood of rapid eye movement (REM) sleep.<ref name="Feinberg" /><ref name="Franz" /><ref name="Wallace" />

[[4-Stages Adaptation Model|Adaptation]] to a sleep schedule usually, takes at least one month. Often, if one is not able to ma ...ible to stay close to the level of productivity on the original monophasic sleep.

A '''nap-only''' schedule is simply a sleep schedule without [[cores]]. ...would also be almost immediate, giving nearly negligible amounts of light sleep. This would allow up to about 1h50m of REM and SWS combined. Even so, this

...personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm. Despite biphasic sleep patterns being common in humans, the schedule did not have any documented a

...ughout the day.<ref name="polysoc" /> With the standard variant, the total sleep of the whole schedule is 4h, which, along with the divided cores, makes it ...M sleep, whereas the other two naps may contain a mixture of light and REM sleep, along with trace amounts SWS.

...asic schedule, you will experience crippling [[wikipedia:Sleep_deprivation|sleep deprivation]] and most likely never adapt, wasting weeks or months of your == Sleep stages ==

...cutting too much sleep, as their brains could still developing and cutting sleep could detrimentally affect this process. [[File:Sleep-vs-age-by-stage.png|thumb|333x333px|Sleep baseline by age and stage]]

...asic schedule, you will experience crippling [[wikipedia:Sleep_deprivation|sleep deprivation]] and most likely never adapt, wasting weeks or months of your == Sleep stages == <!--T:2-->

...tness and keeps sleep pressures low. The four short cores may also promote sleep compression. ...arent on this schedule than on Triphasic or any other schedules with lower sleep totals.

Naps are short blocks of sleep, typically under 45 minutes. They are used to gain REM and alertness during ...sleep in the process. After roughly ~25m asleep, SWS, the deepest stage of sleep, will start to enter the nap. Thus, the odds of waking in SWS increase when

...n the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning. ...edia:Rapid_eye_movement_sleep|REM]] sleep. The daytime core contains mixed sleep stages.

...nd 4 [[naps]] to be scheduled each day. At 2 hours and 50 minutes of total sleep, it is an extremely difficult schedule and very few have been able to adapt ...apid_eye_movement_sleep|light sleep]]. However, unlike on [[E3]], the core sleep is simply not long enough to cover an average 90-120 minute SWS requirement

...ring the day, and may provide a minor amount of REM sleep along with light sleep. ...w adaptations to TC2 because of its inconvenient scheduling, with multiple sleep blocks intruding normal social hours that require wake time.

...art 1-3 hours (2h is recommended in most cases) before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards. ...lly had a stable period of time during the night in which there was little light. This kept their circadian rhythms stable and synchronized to the natural d

...n the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning. ...edia:Rapid_eye_movement_sleep|REM]] sleep. The daytime core contains mixed sleep stages.

...several types of these available, and below is a comparison between their light-filtering lens tints.

...art 1-3 hours (2h is recommended in most cases) before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards. ...lly had a stable period of time during the night in which there was little light. This kept their circadian rhythms stable and synchronized to the natural d

...ces may throw off the sleeper from being adapted. There are a few types of sleep destabilization or reasons that one may find themselves in an unstable adap == Low total sleep time == <!--T:2-->

...scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores|core]] sleep and 3 [[Special:MyLanguage/naps|naps]].<ref name="pd" /> ...al:MyLanguage/Uberman|Uberman]]. E3 was proposed as a way to adapt to less sleep more easily, while being more in sync with normal daily life without the ne

...l sleep is below the minimum threshold for long-term sustenance (~4h total sleep), and should not be attempted by average sleepers. ...ration, and a 90 m duration is often mistaken for a nap outside polyphasic sleep's context.

...scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores|core]] sleep and 3 [[Special:MyLanguage/naps|naps]].<ref name="pd" /> ...al:MyLanguage/Uberman|Uberman]]. E3 was proposed as a way to adapt to less sleep more easily, while being more in sync with normal daily life without the ne

...with two [[Special:MyLanguage/cores|cores]] at night, usually with a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] b ...In short photoperiods (fewer daylight hours), it has been shown that human sleep is naturally segmented<ref name="wehr" />.

...with two [[Special:MyLanguage/cores|cores]] at night, usually with a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] b ...In short photoperiods (fewer daylight hours), it has been shown that human sleep is naturally segmented<ref name="wehr" />.

...ge/naps|naps]] evenly spaced throughout the day, for a total of 2 hours of sleep. ...so applied to many other inventions of his. Fuller stated that "2 hours of sleep per day is plenty", claiming no ill effect from such an intense schedule.

...with two [[Special:MyLanguage/cores|cores]] at night, usually with a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] b ...In short photoperiods (fewer daylight hours), it has been shown that human sleep is naturally segmented<ref name="wehr" />.

...with two [[Special:MyLanguage/cores|cores]] at night, usually with a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] b ...In short photoperiods (fewer daylight hours), it has been shown that human sleep is naturally segmented<ref name="wehr" />.

...ge/naps|naps]] evenly spaced throughout the day, for a total of 2 hours of sleep. ...so applied to many other inventions of his. Fuller stated that "2 hours of sleep per day is plenty", claiming no ill effect from such an intense schedule.

...with two [[Special:MyLanguage/cores|cores]] at night, usually with a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] b ...In short photoperiods (fewer daylight hours), it has been shown that human sleep is naturally segmented<ref name="wehr" />.

...most cases, it is necessary to adhere to ones schedule strictly. Changing sleep times may hinder repartitioning and significantly delay adaptation. However ...mmended to stay on an adapted schedule for an extra 3-4 weeks to make sure sleep fully stabilized before trying to flex. It takes two steps to start flexing

...out unexplored exotic sleep mechanisms and potential [[Template:Polyphasic Sleep Schedules|schedules]], which have few to none attempts so far. ...t cause the adaptation of brain to insertion light sleep at the end of the sleep blocks, which means it's likely possible to start getting refreshing/natura

...eryman line. It consists of 2 naps and a [[Special:MyLanguage/Cores|core]] sleep of 4.5h (3 full cycles) by default.<ref name="pd" /> ...years, it has been a highly popular schedule, as it provides a significant sleep cut without being too inconvenient or difficult to adapt to.

...mpts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people. ...p. It was first revealed in a [https://everything2.com/title/Uberman%2527s+Sleep+Schedule post] on everything2.com in 2000. It was further elaborated on in

...eryman line. It consists of 2 naps and a [[Special:MyLanguage/Cores|core]] sleep of 4.5h (3 full cycles) by default.<ref name="pd" /> ...years, it has been a highly popular schedule, as it provides a significant sleep cut without being too inconvenient or difficult to adapt to.

...mpts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people. ...p. It was first revealed in a [https://everything2.com/title/Uberman%2527s+Sleep+Schedule post] on everything2.com in 2000. It was further elaborated on in

E1 is the first [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|schedule]] in the [[Special:MyLanguage/Everyman|Everyman]] line, ...e/sleep_presure|sleep pressure]] generated from a shortened nocturnal core sleep.

E1 is the first [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|schedule]] in the [[Special:MyLanguage/Everyman|Everyman]] line, ...e/sleep_presure|sleep pressure]] generated from a shortened nocturnal core sleep.

|[[File:Light red goggles.png|frameless|253x253px]]

...и відсутності тривалих блоків сну і підвищити якість [[Wikipedia:Slow-wave sleep|SWS]]. Це також запобігання виникненню певн |[[File:Light red goggles.png|frameless|253x253px]]

...or by the 4.5h mark, adding sleep after it should allow more REM and light sleep to be gained, potentially easing the adaptation. However, during the adapta * more buffer sleep for younger (~18-19) individuals who might still be growing

E1 - перший [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|графік]] в лінійці [[Special:MyLanguage/Everyman|Ev ...ня, а пробудження можуть супроводжуватися інтенсивною [[Special:MyLanguage/sleep inertia|інерцією сну]]. Оскільки E1, має досить