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- 376 bytes (5 words) - 11:23, 14 January 2021
- 8 bytes (0 words) - 11:23, 14 January 2021
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- ...d in during the REM peak around dawn to gain even more time in REM. Longer naps in other times of the day can lead to SWS wakes, which can be exceptionally536 bytes (92 words) - 09:30, 30 December 2020
- ...ised into [[Special:MyLanguage/cores|cores]] and [[Special:MyLanguage/naps|naps]].132 bytes (17 words) - 09:30, 30 December 2020
- ...ithout needing any naps. This can allow many people who are unable to take naps to sleep polyphasically.240 bytes (38 words) - 09:33, 30 December 2020
- ...arn napping. This may allow an easier start, as the ability to gain REM in naps would be present from the start.246 bytes (42 words) - 09:39, 30 December 2020
- ...ref name="time" /> which contains four 30-minute [[Special:MyLanguage/naps|naps]] evenly spaced throughout the day, for a total of 2 hours of sleep.236 bytes (34 words) - 07:27, 31 December 2020
- ...[[Special:MyLanguage/Cores|core]] sleeps and no [[Special:MyLanguage/naps|naps]].195 bytes (28 words) - 12:02, 5 January 2021
- ...~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light slee497 bytes (93 words) - 07:24, 31 December 2020
- ...re tempting to go back to sleep after an SWS wake, even if you do wake up. Naps ending in SWS are less likely to produce dream recall, which may be unsatis317 bytes (57 words) - 07:27, 31 December 2020
- ...ince deeper sleep stages are less likely to appear then. After adaptation, naps can be relatively flexible, whereas cores are much harder to move.373 bytes (62 words) - 09:30, 30 December 2020
- |One core sleep and two or more naps |Two core sleeps and one or more naps646 bytes (105 words) - 09:30, 30 December 2020
- ...for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.292 bytes (52 words) - 07:24, 31 December 2020
- [[Naps|Нэпы]]17 bytes (1 word) - 13:12, 23 November 2020
- ===Extra naps===16 bytes (2 words) - 09:39, 30 December 2020
- === Shorter naps ===20 bytes (2 words) - 09:39, 30 December 2020
- ...ng the day. This scheduling resembles [[Special:MyLanguage/DC2|DC2]] whose naps are placed at similar hours. There is also a choice of scheduling a 3.5h co340 bytes (58 words) - 07:24, 31 December 2020
- ...difficult than on Uberman. Since SWS usually begins by the 25-minute mark, naps will contain SWS right from the start, which may cause SWS wakes as soon ea474 bytes (77 words) - 07:27, 31 December 2020
- === Denser naps at night ===28 bytes (4 words) - 09:39, 30 December 2020
- ...ometimes more cores/naps can be used to reduce total sleep. Both cores and naps are flexible.562 bytes (72 words) - 05:54, 27 December 2020
- ...me naps.png|thumb|Denser nighttime naps]]In this variation of Uberman more naps are placed during the night since sleep pressure is generally higher during474 bytes (82 words) - 09:39, 30 December 2020
- ===Shortened cores and 30-minute naps===40 bytes (5 words) - 21:07, 7 January 2021
- ...1 [[Special:MyLanguage/Cores|core]] sleep and 3 [[Special:MyLanguage/naps|naps]].<ref name="pd" />413 bytes (61 words) - 07:24, 31 December 2020
- ...ate without particularly strong circadian management. The gaps before both naps can be shortened by 30 to 60 minutes compared to standard. The first nap sh518 bytes (94 words) - 02:27, 30 December 2020
- ...mpared to E2 or E1, and a failing adaptation due to skipping naps, flexing naps, moving the core sleep and/or underestimation of personal sleep needs can d538 bytes (84 words) - 07:24, 31 December 2020
- ...30-minute naps instead of 20-minute ones. As with regular Dymaxion, these naps can lead to SWS wakes and may introduce difficulties early in the adaptatio707 bytes (111 words) - 07:27, 31 December 2020
- 多相時程上的睡眠主要分為[[Special:MyLanguage/cores|主段睡眠]]和[[Special:MyLanguage/naps|小睡]]。117 bytes (6 words) - 04:59, 1 July 2021
- 多相时程上的睡眠主要分为[[Special:MyLanguage/cores|主段睡眠]]和[[Special:MyLanguage/naps|小睡]]。117 bytes (6 words) - 10:36, 5 July 2021
- 多相スケジュールでの睡眠は、[[Special:MyLanguage/cores|コア]]と[[Special:MyLanguage/naps|仮眠]]に大きく分けられています。153 bytes (6 words) - 01:11, 18 March 2021
- ...ming|lucid dreaming]]. Sleepers have reported vivid dreams recall from its naps.147 bytes (23 words) - 07:24, 31 December 2020
- ...ore duration, but has since been renamed to E2, to represent the number of naps to maintain consistency between different schedule lines. In recent years,647 bytes (105 words) - 02:27, 30 December 2020
- ...дрозділяється на [[Special:MyLanguage/cores|ядра]] та [[Special:MyLanguage/naps|непи]].182 bytes (6 words) - 02:46, 31 December 2020
- ...подразделяется на [[Special:MyLanguage/cores|ядра]] и [[Special:MyLanguage/naps|нэпы]].176 bytes (6 words) - 08:55, 9 December 2020
- ...werden grob in [[Special:MyLanguage/cores|Kerne]] und [[Special:MyLanguage/naps|Nickerchen]] eingeteilt.150 bytes (17 words) - 14:59, 23 January 2021
- ...assificados em [[Special:MyLanguage/cores|núcleos]] e [[Special:MyLanguage/naps|sonecas]].144 bytes (20 words) - 03:44, 24 January 2021
- ...ированным сном]], сокращая его [[Cores|ядро]] (обычно второе) и добавляя [[Naps|нэп]], чтобы компенсировать потерянный REM398 bytes (12 words) - 14:39, 23 November 2020
- ...schedules with peak-aligned sleeps, making it possible to have SWS-filled naps in REM peak hours and vice versa.242 bytes (38 words) - 09:39, 30 December 2020
- ...], making people prone to overconfidence about the adaptation. After this, naps mostly contain REM, and SWS pressure starts to build up. SWS rebound usuall907 bytes (146 words) - 09:39, 30 December 2020
- |data4 = 6 naps equidistantly placed throughout the day370 bytes (41 words) - 05:54, 27 December 2020
- |data4 = 3 single-cycle core sleeps plus 2 naps.304 bytes (37 words) - 05:54, 27 December 2020
- ...or E2, is a highly popular schedule in the Everyman line. It consists of 2 naps and a [[Special:MyLanguage/Cores|core]] sleep of 4.5h (3 full cycles) by de190 bytes (32 words) - 02:27, 30 December 2020
- ...ef name="time" /> который содержит четыре 30-минутных [[Special:MyLanguage/naps|нэпа]], равномерно распределенных в течен342 bytes (16 words) - 21:44, 24 December 2020
- |data4 = 1 cores, 3 30-minute naps, in dymaxion configuration.379 bytes (42 words) - 05:54, 27 December 2020
- |data4 = 4 30-minute naps equidistantly placed throughout the day392 bytes (45 words) - 07:01, 6 January 2021
- |data4 = 1 core, multiple short naps346 bytes (45 words) - 20:08, 9 January 2021
- |data4 = 2 cores, 2 naps, in dymaxion configuration.394 bytes (44 words) - 05:52, 27 December 2020
- |data4 = 2 cores and 4 naps in an Uberman configuration.375 bytes (44 words) - 05:54, 27 December 2020
- |data4 = 4 20-minute naps equidistantly placed throughout the day393 bytes (45 words) - 05:54, 27 December 2020
- ...e em 3 [[Special:MyLanguage/Cores|núcleos]] e nenhuma [[Special:MyLanguage/naps|soneca]].194 bytes (28 words) - 00:12, 9 February 2023
- The benefits of this variant is the flexibility of the naps and cores. Out of all polyphasic schedules with 4-4.5h total sleep ("Hard"197 bytes (34 words) - 07:24, 31 December 2020
- |data4 = 1 dusk core, 1 night core, 3 daytime naps362 bytes (44 words) - 05:54, 27 December 2020
- |data4 = 1 dusk core, 1 dawn core, 2 daytime naps371 bytes (44 words) - 05:52, 27 December 2020
- |data4 = Any number of 20-minute naps throughout the day427 bytes (53 words) - 09:19, 15 January 2021
- ...афик, называемый [[Dymaxion|Dymaxion]]. Придерживаясь расписания, Фуллер [[Naps|дремал]] каждый раз, когда его энергия исч637 bytes (5 words) - 11:28, 23 November 2020
- ...formed by removing sleep cycles in the end of monophasic sleep, and adding naps to compensate for the lost time in REM and sustain wakefulness.210 bytes (34 words) - 09:30, 30 December 2020
- |data4 = 1 single-cycle core sleep, 4 naps around the day419 bytes (49 words) - 05:54, 27 December 2020
- |data4 = 1 core and 5 naps around the day in a Uberman configuration430 bytes (52 words) - 05:54, 27 December 2020
- |data4 = 2 cores, multiple short naps393 bytes (52 words) - 20:12, 9 January 2021
- Over time, natural wakes will be start to happen in naps, but less so in the core, until after a long time of staying adapted on the253 bytes (47 words) - 02:27, 30 December 2020
- ...e/Dymaxion|Dymaxion]]". Придерживаясь графика, Фуллер [[Special:MyLanguage/Naps|дремал]] всякий раз, как его энергия исчер657 bytes (8 words) - 13:41, 27 June 2021
- ...fit from doing this variant is to start to learn to have effective daytime naps to further transition to other reducing schedules/variants, because Segment352 bytes (60 words) - 20:45, 25 January 2021
- With only a short core and three naps to schedule, E3 is relatively convenient for many people. It is particularl311 bytes (52 words) - 07:24, 31 December 2020
- ...nt from the slightly longer core sleep allows more flexibility of both the naps and the core itself. For these reasons, 5h core is recommended as an altern305 bytes (53 words) - 19:58, 9 January 2021
- [[File:Uberman-modified.png|thumb|Uberman-shortened with only 15m naps|alt=]]This variant is said to have been done by [[wikipedia:Leonardo_da_Vin450 bytes (67 words) - 09:39, 30 December 2020
- ...ted in one large peak during monophasic sleep, it was now secreted after 6 naps in much smaller peaks. This might be because SWS was interrupted. This also399 bytes (61 words) - 09:39, 30 December 2020
- ...re in sync with normal daily life without the need for extreme rigidity in naps in Uberman.302 bytes (50 words) - 07:24, 31 December 2020
- The harsh adaptation is extremely sensitive to skipping naps. As claimed by Puredoxyk in ''Ubersleep'', just skipping one nap causes int368 bytes (56 words) - 09:39, 30 December 2020
- A variant of this schedule, with 15-minute naps, was mentioned in Claudio Stampi's book ''Why We Nap'', and was attributed285 bytes (49 words) - 09:39, 30 December 2020
- The ideal scheduling of E3-extended would have a naps in the early morning, noon/early afternoon and late afternoon. The wake gap267 bytes (51 words) - 07:24, 31 December 2020
- It is virtually impossible to [[Special:MyLanguage/Flexing|flex]] naps on Dymaxion, even after the adaptation. Regular alarms may still be needed454 bytes (66 words) - 07:27, 31 December 2020
- ...quent in the core. This leads to many reported oversleeps. Even worse, the naps can also contain SWS as adaptation progresses, possibly leading to harsh wa386 bytes (63 words) - 07:24, 31 December 2020
- [[File:DC1-30m.png|thumb|30min naps and shortened cores]]437 bytes (69 words) - 21:07, 7 January 2021
- ..., E3 содержит 1 [[Special:MyLanguage/Cores|ядро]] и 3 [[Special:MyLanguage/naps|нэпа]].<ref name="pd" />556 bytes (27 words) - 02:08, 23 December 2020
- [[File:Uberman 7.png|thumb|Uberman 7 and 8]]Having one or two extra naps might make Uberman more sustainable for people since 2h is far below the mi427 bytes (71 words) - 09:39, 30 December 2020
- ..._sleep|SWS]] and [[wikipedia:Rapid_eye_movement_sleep|REM]] must come from naps on this schedule, so the amount of SWS and REM in proportion to [[wikipedia456 bytes (73 words) - 04:52, 6 January 2021
- ...eep for these individuals is considered difficult when relying only on 20m naps.401 bytes (67 words) - 02:27, 30 December 2020
- ...cial:MyLanguage/#extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers have been able to transition and adapt to E3 fr415 bytes (65 words) - 07:24, 31 December 2020
- ...ed extra time at night, and only needing to sleep at night without daytime naps.359 bytes (66 words) - 09:33, 30 December 2020
- ...Cores|ядра]], що зазвичай триває 6 годин, і короткого [[Special:MyLanguage/Naps|непу]]. Проте, E1 в основному відомий як [[Spec675 bytes (29 words) - 13:13, 30 December 2020
- ...e/Cores|ядра]], обычно длящегося 6 часов, и короткого [[Special:MyLanguage/Naps|нэпа]]. Тем не менее, E1 в основном известен692 bytes (29 words) - 13:13, 30 December 2020
- ...core at 20-21). Those who pick this variant are often early sleepers. Both naps are moved back to to start earlier. The second nap, now close to noon, can343 bytes (68 words) - 02:27, 30 December 2020
- ...ed at around sunrise, and another nap is scheduled in early afternoon. Two naps break the long day into shorter wake gaps, which helps the body sustain its389 bytes (69 words) - 02:27, 30 December 2020
- ...wider range of daily activities with its longer wake gaps. The 1-2 daytime naps can fit into normal jobs as long as it is possible to nap at work. For a na399 bytes (71 words) - 07:27, 31 December 2020
- ...core]], usually with a length of 6 hours, and a short [[Special:MyLanguage/Naps|nap]]. However, E1 is mostly known as a [[Special:MyLanguage/biphasic|bipha513 bytes (74 words) - 03:49, 25 January 2021
- ...he transition to this core length should be relatively easy. The remaining naps are then placed around the noon break and after-school/work hours. Since th512 bytes (87 words) - 02:27, 30 December 2020
- ...sta|Siesta]], in which which is supplied with a short [[Special:MyLanguage/Naps|nap]] / [[Special:MyLanguage/Cores|core]] midday. However, all of the sched556 bytes (81 words) - 20:45, 25 January 2021
- ...is schedule would be a circadian dip in the early afternoon hours, without naps to address them. Because more light sleep has been cut compared to the defa635 bytes (96 words) - 09:33, 30 December 2020
- ...emain intact during adaptation, thus preventing much SWS from seeping into naps or the end of the core. This makes adaptation to this much easier than to r501 bytes (88 words) - 07:24, 31 December 2020
- ...s high, which often causes high sleep onset for all sleeps. Similar to E1, naps often take a long time to learn. So far, there has been one successful case530 bytes (92 words) - 02:27, 30 December 2020
- 910 bytes (17 words) - 06:56, 3 February 2021
- .... The process of adaptation mainly consists of repartitioning REM into the naps, as well as compressing more REM than usual into the core.456 bytes (73 words) - 02:27, 30 December 2020
- ...deprivation|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.568 bytes (85 words) - 07:24, 31 December 2020
- ...a smaller nap window can be chosen. Most importantly in this variant, late naps (after ~17-18) should be avoided because it may interfere with the core at481 bytes (90 words) - 20:45, 25 January 2021
- It is possible to delay the SWS rebound by a few days by adding extra naps in the night for extra SWS gain during the first days of adaptation. Steve435 bytes (79 words) - 09:39, 30 December 2020
- ...ipating the incoming Uberman crash, one can then choose one of the Uberman naps (typically the one around evening hours) to become an E3 core with a desire580 bytes (99 words) - 07:24, 31 December 2020
- ...e dominates the following nap. It is also likely to experience mixed-stage naps that resemble mini-cycles, with both REM and SWS in the body’s effort to605 bytes (99 words) - 09:39, 30 December 2020
- * REM-filled naps are often accompanied by very vivid dreams which are easier to remember tha705 bytes (113 words) - 02:27, 30 December 2020
- ...the necessary sleep in the cores, and does not require taking any daytime naps.671 bytes (103 words) - 20:45, 25 January 2021
- ...|Segmented]] sleep and scheduled in the SWS peak for the same purpose. The naps should be placed in the same way as the standard schedule.613 bytes (109 words) - 07:24, 31 December 2020
- ...E3, as there has been very few successful adaptations. The rotation of the naps also moves the last nap into SWS peak hours, which can be extremely difficu727 bytes (121 words) - 07:24, 31 December 2020
- For 9-to-5 occupations that do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap639 bytes (114 words) - 03:49, 25 January 2021
- ...ertness if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, skipping will cause intense tire621 bytes (113 words) - 02:27, 30 December 2020
- ...us, it may take time for sleep pressure to build enough to induce sleep in naps. However, experienced nappers or those with high natural ability to fall as757 bytes (128 words) - 03:49, 25 January 2021
- ...REM3 to complete, and could be hindered by schedules containing only short naps.739 bytes (115 words) - 09:30, 30 December 2020
- ...stages, and allow for a small cut in total sleep with stable sleep times. Naps in the day are often not required due to segmented's longer cores perservin844 bytes (135 words) - 09:33, 30 December 2020
- ...t might train the body rhythm to align the waves of tiredness with Uberman naps. This could reduce the transition difficulty somewhat. Still, intense compr929 bytes (141 words) - 09:39, 30 December 2020
- * Find locations for you to take naps when situation may demand, such as:2 KB (269 words) - 09:26, 30 December 2020
- ...r close to being adapted may be possible short-term. Dymaxion, even with 6 naps, remains hostile and is deemed unadaptable for most. Inexperienced sleepers2 KB (316 words) - 07:27, 31 December 2020
