Changes

DUCAMAYL evolves well from an extended Dual Core base schedule (or for some, a regular DC2 schedule) to ensure some flexibility of the core sleeps, but Dual Core sleep in essence evolves from Segmented sleep. With both core sleeps taking advantage of SWS and REM peaks, DUCAMAYL utilizes a varying number of daytime naps for each particular day. After adapting to a base Dual Core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps to be used when sleep times become flexible, and the amount of sleep reduction from the personal monophasic baseline. Slowly shifting the naps and the cores enhance the flexibility of the whole schedule. '''Both core sleeps rake in ideally all needed SWS, and a decent amount of REM sleep'''. The remaining naps only serve to fulfill the remaining REM sleep and provide alertness boost and memory consolidation with NREM2. Because of 2 core sleeps occupying a fair amount of graveyard hours, DUCAMAYL results in overall fewer daytime naps than SEVAMAYL.  

DUCAMAYL evolves well from an extended Dual Core base schedule (or for some, a regular DC2 schedule) to ensure some flexibility of the core sleeps, but Dual Core sleep in essence evolves from Segmented sleep. With both core sleeps taking advantage of SWS and REM peaks, DUCAMAYL utilizes a varying number of daytime naps for each particular day. After adapting to a base Dual Core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps to be used when sleep times become flexible, and the amount of sleep reduction from the personal monophasic baseline. Slowly shifting the naps and the cores enhance the flexibility of the whole schedule. '''Both core sleeps rake in ideally all needed SWS, and a decent amount of REM sleep'''. The remaining naps only serve to fulfill the remaining REM sleep and provide alertness boost and memory consolidation with NREM2. Because of 2 core sleeps occupying a fair amount of graveyard hours, DUCAMAYL results in overall fewer daytime naps than SEVAMAYL.  

== Ideal Scheduling ==

== Scheduling ==

Aim for around at least ~4.5-5h total sleep for both cores combined, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake around night/early morning hours. A longer Pronap of up to 45m might be plausible during early morning hours (6-10am) if all SWS has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The wake gap between 2 cores can increase or decrease depending on days. Each core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.

The schedule should have at least ~4.5-5h total sleep for both cores combined, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake around night/early morning hours. A longer Pronap of up to 45m might be plausible during early morning hours (6-10am) if all SWS has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The wake gap between 2 cores can increase or decrease depending on days. Each core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.

== History ==

== History ==