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{{See also|Gradual adaptation|Reverse gradual adaptation}} ...urkey is a method of adaptation. It includes jumping straight to a desired polyphasic schedule without extra steps, unlike the other methods.

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...hich is the predominant sleep pattern in most modern societies. Polyphasic sleep patterns have been practiced by humans since time immemorial, and is still |header4 = [https://www.reddit.com/r/polyphasic/ Polyphasic Subreddit]

...is able to sleep, they will spend a higher percentage of the night in REM sleep.<ref name="b" /> == Sleep-onset REM ==

...low sleep timings as strictly as possible, with minimal variation on a day-to-day basis. ...eep timings are stable. In contrary, there has been successful adaptations to [[non-reducing]] schedules without strict timings.

*適応前。これにより、既存の睡眠負債が減り、一般的に適応プロセスが[[Special:MyLanguage/4-Stages Adaptation Model|穏やか]]になり、短くなる可能性があります。 [[Category:Adaptation to Polyphasic Sleep]]

...hich is the predominant sleep pattern in most modern societies. Polyphasic sleep patterns have been practiced by humans since time immemorial, and is still |header4 = [https://www.reddit.com/r/polyphasic/ Polyphasic Subreddit]

*適應前。這會減少原有的睡眠債，而且通常能夠使適應過程[[Special:MyLanguage/4-Stages Adaptation Model|更順暢]]，甚至更短。 [[Category:Adaptation to Polyphasic Sleep]]

*适应前。这会减少原有的睡眠债，而且通常能够使适应过程[[Special:MyLanguage/4-Stages Adaptation Model|更顺畅]]，甚至更短。 [[Category:Adaptation to Polyphasic Sleep]]

...ement_sleep|light sleep]] that normally characterizes the beginning of the sleep cycle. ...eep-onset REM]]<ref name="aasm" />, SWS latency can reduce to less than 10 to 15 minutes.

...e period of non-REM sleep that normally characterizes the beginning of the sleep period.<ref name="eon" /> ...cially close to the REM peak during the dawn hours, which is done by brain to alleviate REM pressure. SOREM is also common for [[wikipedia:Hypersomnia|hy

...cy are common signs of an SWS rebound, as a study on a selective slow-wave sleep deprivation has shown.<ref name="swsd" /> == Sleep-onset SWS ==

...n to polyphasic sleep. It is best to avoid attempting to adapt, especially to difficult schedules, if a DST transition will occur soon (within one month ...sleeps remains consistent with the schedule. This would not set back your adaptation.

The mechanisms of adapting to most polyphasic sleep schedules, especially drastically reducing ones, are largely unknown. Never == Adaptation ==

...s, at first many with poor adherence, later several with better adherence. Adaptation was never reached. ==Notable Polyphasic Sleep Adaptation Attempts==

...in order for it to count as a WASO. A wake after sleep onset, after which sleep does not continue, is called a [[premature wake]]. ...ey are thought to cause no problems and are viewed as a part of polyphasic adaptation.

...page is to guide you through the material and get started with polyphasic sleep. ...eep and get advice about starting is by asking in the [http://reddit.com/r/polyphasic subreddit] or [https://discord.gg/8KDevVj74C Discord chat].

...olves taking frequent [[naps]] throughout the day. The goal is to get used to napping and/or getting [[SOREM]] in naps. ...wever, adaptation isn't the goal, which distinguishes Naptation from other sleep schedules.

...page is to guide you through the material and get started with polyphasic sleep. ...eep and get advice about starting is by asking in the [http://reddit.com/r/polyphasic subreddit] or [https://discord.gg/8KDevVj74C Discord chat].

...]], but one more nap is added, and sleeps are placed equidistantly similar to Uberman. <ref name="dcpolynet" /> ...ks to its position in REM peak. Other naps is likely to contain more light sleep, as well as trace amounts of SWS.

...rth attempting a reducing schedule. Whether or not it is worth pursuing an adaptation largely depends on your personal objectives. ...ible to stay close to the level of productivity on the original monophasic sleep.

Recovery is a method of repaying [[wikipedia:Sleep_debt|sleep debt]] by sleeping mostly without alarms and minimal restrictions. ...sleep debt, which generally makes adaptation [[Special:MyLanguage/4-Stages Adaptation Model|milder]] and possibly shorter.

...is designed as a transitional schedule for a [[gradual adaptation]] route to Dymaxion, as well as a fallback schedule after Dymaxion fails. ...rt [[cores]] and 2 30-minute [[naps]]. Later, it was renamed to "Bimaxion" to match [[Trimaxion]].

...nd [[Dymaxion]], proposed to be used as a part of a [[gradual adaptation]] to Dymaxion. Trimaxion .<ref name="reddit" /> ...e dawn core in [[Bimaxion]] with a 30-minute nap, reducing the total sleep to only 3 hours per day.

Recovery is a method of repaying [[wikipedia:Sleep_debt|sleep debt]] by sleeping mostly without alarms and minimal restrictions. ...sleep debt, which generally makes adaptation [[Special:MyLanguage/4-Stages Adaptation Model|milder]] and possibly shorter.

...the most difficult schedules that an average sleeper may be able to adapt to. ...M sleep, whereas the other two naps may contain a mixture of light and REM sleep, along with trace amounts SWS.

A '''biphasic''' schedule is a sleep schedule which contains two blocks of sleep. ...is usually around 1-3 hours. All the biphasic schedules also belong other polyphasic schedules categories.

...by [[Polyphasic Sleep Discord|Discord]] user [[LichTerLoh]] with the goal to avoid the inconvenient daytime core on [[Triphasic]]. ...t least 2h to facilitate falling asleep in each core and avoid interrupted sleep.

...connected to a device to measure the brain signals. The headband was meant to be replaced once in every three months or so, and Zeo, Inc. sold replacemen ...t have a dedicated physical alarm system but instead uses a smartphone app to synchronize the data and provide the alarm capability.

...en reached after a long adaptation and after [[wikipedia:Sleep_deprivation|sleep deprivation]] reaches unmanageable levels. ...unts of extra sleep time every day to reduce [[wikipedia:Sleep_deprivation|sleep deprivation]].

...personal [[monophasic]] baseline and heavily depends on natural individual sleep tendencies and a stable circadian rhythm. ...ant to denote variability in the daytime nap duration, which does not have to be the same every day.

...on to Polyphasic Sleep|adaptation]] at present, which was developed by the polyphasic community. ...which are based on a similar mechanisms to Segmented sleep. [[Monophasic]] sleep became popular relatively recently, after the industrial revolution ''[cita

...Alternate Segmented” variant<ref name="ubersleep"/>. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in th ...tness and keeps sleep pressures low. The four short cores may also promote sleep compression.

|header4 = [https://www.reddit.com/r/polyphasic/ Polyphasic Subreddit] {{TNT|Polyphasic Sleep Schedules}}

Sie haben das Polyphasic Sleep Wiki erreicht, das offene Repository für polyphasische Schlafinformationen |header4 = [https://www.reddit.com/r/polyphasic/ Polyphasic Subreddit]

|header4 = [https://www.reddit.com/r/polyphasic/ Polyphasic Subreddit] {{TNT|Polyphasic Sleep Schedules}}

...post]. TC2 is proposed as a way to [[gradual adaptation|gradually adapt]] to [[DC3]], though there has not been many attempts at either the schedule its ...ernoon, late evening, and early morning, with two naps inserted in the day to maintain the alertness. The scheduling of the 3 cores resembles that of the

|header4 = [https://www.reddit.com/r/polyphasic/ Сабреддит полифазного сна] {{TNT|Polyphasic Sleep Schedules}}

A '''tri core''' schedule is a sleep schedule with three [[Cores|core sleeps]]. ...splitting further [[dual core]] schedules. Each of the cores has only one sleep cycle by default, with the length around 1.5h.

...45 minutes. They are used to gain REM and alertness during the day, often to compensate for the lost REM time from having shorter [[Special:MyLanguage/c ...here have been more discoveries on the pros and cons of a 30m nap compared to the ubiquitous 20m nap.

|header4 = [https://www.reddit.com/r/polyphasic/ Polyphasic Subreddit] {{TNT|Polyphasic Sleep Schedules}}

Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" /> ...n the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

|header4 = [https://www.reddit.com/r/polyphasic/ Subreddit de Sono Polifásico] {{TNT|Polyphasic Sleep Schedules}}

...res and two naps.<ref name="polysoc" /> The total sleep of DC2 is around 5 to 5.5 hours. ...the [[Circadian sleep peaks|peaks]] and 2 naps in the day, DC2 is similar to [[E3#Extended|E3-extended]] in timings, except that the first nap of E3 is

Leif Weaver proposed the schedule, adapted to it, and stayed on the schedule for several months.<ref name="leif" /> ...n the daytime and evening cores. Other gaps are expected to be smaller, as sleep pressure is higher at night and in the morning.

...ipment that polyphasic sleepers often use to aid adaptation. This includes sleep trackers, alarms, pillows, different kind of software, red glasses or filte == Sleep trackers ==

...l sleep is below the minimum threshold for long-term sustenance (~4h total sleep), and should not be attempted by average sleepers. ...berman, because it also has 6 sleeps per day, and the core will be reduced to a nap.

...ually [[QC0]].<ref name="rcamayl" /> After adaptation, it becomes possible to take a short core throughout the day whenever is tired enough. The concept ...[[wikipedia:Rapid_eye_movement_sleep|REM]] sleep with minor reductions in sleep quality.

Flexing is defined as moving sleeps earlier or later from day to day without changing their length. ...ty members that it is possible to make polyphasic schedules flexible after adaptation.

...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-->

...'''Uberman 4''', is an extreme [[Nap only|nap-only]] [[Template:Polyphasic Sleep Schedules|schedule]]<ref name="sharif" />, which contains four 20-minute [[ ...ry 6 hours) and no cores, allowing for a total of 1 hour and 20 minutes of sleep per day, the smallest amount for any recognised schedule. It can also be co

...s delevoped<ref name="yourbrainonporn" />. Porn rewires the brain, leading to even more health problems<ref name="Kuhn" />. * Sleep problems<ref name="Nutt" />

...changes from day to day and can't be categorized into any current specific sleep patterns. ...ariants. Since it inherently has no rules, Random would fit any lifestyle. Sleep may be taken whenever possible or tired enough.

|header4 = [https://www.reddit.com/r/polyphasic/ lo .redit. zei snustu pe lo nu fendysipna] {{TNT|Polyphasic Sleep Schedules}}

...schedules, they offer flexibility from the very beginning and a very mild adaptation. ...[Special:MyLanguage/biphasic|biphasic]] schedules reduce relatively little sleep; nevertheless, they are not non-reducing for a person with an average monop

'''Sevamayl''' is a highly [[Flexing|flexible]] [[Template:Polyphasic Sleep Schedules|schedule]] derived from [[Everyman]] schedules<ref name="polynet" ...tomed to a lower sleep total and a napping habit. It then becomes possible to start [[flexing]] the naps, with a only a minor decrease in quality.

...it is an extremely difficult schedule and very few have been able to adapt to it. ...3]], the core is further shortened and one more nap is inserted in the day to compensate for the lost REM.

An '''everyman''' schedule is a sleep schedule with one [[Cores|core sleep]] and one or more [[naps]]. ...on monophasic schedule is considered to be 5, and one nap should be added to remove one cycle.

...t Amayl schedule, which allows taking a varying amount of naps, as opposed to flexible versions of regular schedules. The original design of the schedul ...les, which contain cores to fulfill the required SWS, while still adhering to the principle of sleeping when needed.

...schedules, they offer flexibility from the very beginning and a very mild adaptation. ...[Special:MyLanguage/biphasic|biphasic]] schedules reduce relatively little sleep; nevertheless, they are not non-reducing for a person with an average monop

...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]]

...C1 is also considered a relatively easy schedule, and is often recommended to beginners. ...ic Sleep Discord|Discord]] community later slightly modified the schedule, to its current default form.

....<ref name="reddit" /> Similar to [[Sevamayl]], it evolves from adaptation to Dual core schedule such as [[DC2]] and [[DC3#Extended|DC3-extended]]. Unlik ...Much As You Like”. It is one of the 4 “-AMAYL<nowiki>''</nowiki> flexible polyphasic schedules, the other ones being [[Spamayl]], [[Sevamayl]], and [[Camayl]].

...C1 is also considered a relatively easy schedule, and is often recommended to beginners. ...ic Sleep Discord|Discord]] community later slightly modified the schedule, to its current default form.

...reviews existing literature on herbal stimulants or supplements effects on sleep. == Sleep disturbance and WASO reduction ==

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" />

...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.

In order to preserve consistency throughout this wiki, please follow these style guidel ...d using numbered lists for this purpose as they are less readable and tend to merge into walls of text.

In order to preserve consistency throughout this wiki, please follow these style guidel ...d using numbered lists for this purpose as they are less readable and tend to merge into walls of text.

...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

...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.

E1 is the first [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|schedule]] in the [[Special:MyLanguage/Everyman|Everyman]] line, ...sta|Siesta]]). Today, it is one of the most commonly recommended schedules to beginners.

Second Ukrainian legend of Polyphasic community, moderator of russian telegram chat, master of zero-REM naps and ...ig problems (overslept once on ~day 18) in about 30 days (steadily started to wake up before the alarm on the core). Stayed on it totally for 80 day, the

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

...ing there is little to no sleep reduction involved, and with more flexible sleep timings. ...ened nocturnal sleep. Usually, the wake gap from the end of the night core to the daytime core can be between 6-9 hours.

...mpts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people. ...Vinci. As documented in the book, Italian artist Giancarlo Sbragia adapted to this schedule at the end of the 1950s, and stayed on it for 6 months.

...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

...resembles [[Siesta]]. <ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 20 November 2020.</ref> ...o [[Siesta]]). Today, it is one of the most commonly recommended schedules to beginners.

E1 is the first [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|schedule]] in the [[Special:MyLanguage/Everyman|Everyman]] line, ...sta|Siesta]]). Today, it is one of the most commonly recommended schedules to beginners.

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

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

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

...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" /> ...significant sleep cut without being too inconvenient or difficult to adapt to.

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

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

...mpts at the schedule ending in failure, since it does not meet the minimum sleep need for the majority of people. ...Vinci. As documented in the book, Italian artist Giancarlo Sbragia adapted to this schedule at the end of the 1950s, and stayed on it for 6 months.

...ing there is little to no sleep reduction involved, and with more flexible sleep timings. ...ly, the wake gap from the end of the night [[Special:MyLanguage/core|core]]to the daytime core can be between 6-9 hours.

...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-->

...омы недосыпания, что обычно делает адаптацию [[Special:MyLanguage/4-Stages Adaptation Model|проще]] и, возможно, короче. [[Category:Adaptation to Polyphasic Sleep]]

...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" /> ...significant sleep cut without being too inconvenient or difficult to adapt to.

...re-existente, que geralmente faz a adaptação [[Special:MyLanguage/4-Stages Adaptation Model|mais suave]] e possivelmente mais curta. [[Category:Adaptation to Polyphasic Sleep]]

...alerweise sehr schwierig, sich an [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|Schlafmuster]] mit einer geringen Gesamtschlafzeit anzupassen, da ...mes or flexing too much/too far due to scheduling conflicts that arise due to the frequent sleeps.

...otential [[Template:Polyphasic Sleep Schedules|schedules]], which have few to none attempts so far. ...ght sleep at the end of the sleep blocks, which means it's likely possible to start getting refreshing/natural wakes from pronaps even on reducing schedu

...nd, in lower concentration, in other beverages that are regularly consumed to temporally ward of drowsiness or increase mental performance. ...al structure as adenosine<ref name="adenosine3" />, that are a part of the sleep regulation mechanism.

Обычно очень трудно адаптироваться к [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|графикам]] с низким общим временем с ...ировать адаптацию, что случилось с некоторыми членами [[Special:MyLanguage/polyphasic discord|полифазного дискорда]].

...leep reducing. Adding a core during the day would have a similar mechanism to Siesta. ...rst and the second core, making total sleep time at night reduced compared to their monophasic baseline. The core midday can then have a natural wake wit

...l:MyLanguage/cold turkey|Adaptação Direta]] e [[Special:MyLanguage/gradual adaptation|Adaptatação Gradual]] do [[Special:MyLanguage/E1|E1]]. No entanto, até a ...may be somewhat difficult to wake up from a 5h core, before one gets used to the length.

...st cases) before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards. ...as little light. This kept their circadian rhythms stable and synchronized to the natural day/night cycle.

...(colloquially known as "DP goggles" in the [[Special:MyLanguage/Polyphasic Sleep Discord|Discord community]]). There are several types of these available, a

...st cases) before the dusk (SWS peak) sleep block and continue for around 8 to 12 hours afterwards. ...as little light. This kept their circadian rhythms stable and synchronized to the natural day/night cycle.

== Sleep's role in memory == ...of emotional significance1,2, as well as spatial memory3. NREM2 was found to correleate with consolidation of motor sequence memory4, though SWS also af

E1 - перший [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|графік]] в лінійці [[Special:MyLanguage/Everyman|Ev

...S, Chow CM |date=2010 |title=The effect of prior endurance training on nap sleep patterns |journal=International Journal of Sports Physiology and Performanc ...journal |vauthors=Barone TL |date=2000 |title=Is the siesta an adaptation to disease? : A cross-cultural examination |journal=Human Nature |volume=11 |i