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A '''dual core''' schedule is simply a sleep schedule with two [[Cores|core sleeps]] and zero or more [[naps]].
== Mechanism ==
Generally, the first sleep is taken around dusk (i.e. starting ~19-23pm) to take advantage of increased likelihood of slow-wave sleep (SWS) due to melatonin secretion around this time, meanwhile the second sleep is generally taken around dawn (i.e. starting ~4-8am) to take advantage of increased likelihood of rapid eye movement (REM) sleep<ref>Feinberg, I., and T. C. Floyd. "Systematic trends across the night in human sleep cycles." ''Psychophysiology'' 16.3 (1979): 283-291.</ref><ref>Weber, Franz. "Modeling the mammalian sleep cycle." ''Current opinion in neurobiology'' 46 (2017): 68-75.</ref><ref>Duncan, Wallace C., et al. "A biphasic daily pattern of slow wave activity during a two-day 90 minute sleep wake schedule." ''Archives italiennes de biologie'' 147.4 (2009): 117-130. Available [https://www.researchgate.net/profile/Giuseppe_Barbato/publication/41464429_A_Biphasic_Daily_Pattern_of_Slow_Wave_Activity_During_a_Two_Day_90_Minute_Sleep-Wake_Schedule/links/00b7d51813bac7b450000000/A-Biphasic-Daily-Pattern-of-Slow-Wave-Activity-During-a-Two-Day-90-Minute-Sleep-Wake-Schedule.pdf here] as of 25 Nov 2020.</ref>.
Some individuals may be natural [[segmented]], [[siesta]], or [[DC1]] sleepers, given that an individual's sleep may become bifurcated when undisturbed<ref>Wehr, Thomas A. "In short photoperiods, human sleep is biphasic." ''Journal of Sleep Research'' 1.2 (1992): 103-107. Available [https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2869.1992.tb00019.x here] as of 25 Nov 2020.</ref>, particularly with a lack of artificial lighting during the evening, and that non-industrial societies<ref>Yetish, Gandhi, et al. "Natural sleep and its seasonal variations in three pre-industrial societies." ''Current Biology'' 25.21 (2015): 2862-2868.</ref><ref>Ekirch, A. Roger. "Segmented sleep in preindustrial societies." (2016): 715-716. Available [https://academic.oup.com/sleep/article-pdf/39/3/715/13679929/aasm.39.3.715.pdf here] as of 25 Nov 2020.</ref> or non-electric societies<ref>Samson, David R., et al. "Segmented sleep in a nonelectric, small‐scale agricultural society in Madagascar." ''American Journal of Human Biology'' 29.4 (2017): e22979. Available [https://www.researchgate.net/profile/Efe_Fakir/publication/313547295_Segmented_sleep_in_a_nonelectric_small-scale_agricultural_society_in_Madagascar_SAMSON_et_al/links/59f033420f7e9baeb26add03/Segmented-sleep-in-a-nonelectric-small-scale-agricultural-society-in-Madagascar-SAMSON-et-al.pdf here] as of 25 Nov 2020.</ref> tend to have a biphasic sleeping pattern with an elective nap in the afternoon.
== Dual core schedules ==
Segmented and siesta, along with [[E1|Everyman 1]] (a single core sleep schedule), tend to have high success rates within the polyphasic community.<ref>[https://youtube.com/watch?v=BA24s8KwBi0 Polyphasic Survey Results and Analysis (2018)]</ref>
=== Segmented ===
[[Segmented]] sleep, sometimes denoted as DC0 (dual core with zero naps), has one core sleep generally around dusk and one core sleep generally around dawn a few hours after the end of the dusk core. Segmented sleep tends to have around 6-8 hours of total sleep time.
=== Siesta ===
[[Siesta]] sleep generally consists of a long core at night and a shorter core ([[wikipedia:Siesta|siesta nap]]) midday. Siesta sleep tends to have around 6-8 hours of total sleep time.
=== Dual core 1 ===
[[DC1|Dual core 1]], usually denoted as DC1, has a nap in addition to the two cores. This nap allows polyphasic enthusiasts to decrease total sleep time. A sustainable DC1 schedule tends to have 5h20m-7h total sleep time.
=== Dual core 2 ===
[[DC2|Dual core 2]], usually denoted as DC2 is the logical successor of DC1, having one core around dusk, one core around dawn, and two naps. A sustainable DC2 tends to have 5h-5h30m total sleep time.
=== Dual core 3 ===
[[DC3|Dual core 3]], usually denoted as DC3, is the logical successor of DC1, having one short core around dusk, one short core around dawn, and three naps. The total sleep time of DC3 is generally 4h.
=== Dual core 4 ===
[[DC4|Dual core 4]], usually denoted as DC4, is the logical successor of DC3, having two short cores at night and four naps. The total sleep time of DC4 is generally 4h20m.
=== DUCAMAYL ===
[[DUCAMAYL]], an acronym for "dual core as much as you like" is a variant of SPAMAYL that includes two core sleeps, generally at dusk and dawn. The idea is to adapt to a general dual core sleep schedule, one in which the individual learns the flexibility to move around start & end times of their cores & nap(s). The total sleep varies broadly, though is generally 5h30m to 7h.
=== Bimaxion ===
[[Bimaxion]] is a strict schedule that combines elements of DC2 and [[Dymaxion]] (an experimental nap-only schedule), designed as a transitional schedule with Dymaxion in mind. The total sleep time is 4h.
== Mechanism ==
Generally, the first sleep is taken around dusk (i.e. starting ~19-23pm) to take advantage of increased likelihood of slow-wave sleep (SWS) due to melatonin secretion around this time, meanwhile the second sleep is generally taken around dawn (i.e. starting ~4-8am) to take advantage of increased likelihood of rapid eye movement (REM) sleep<ref>Feinberg, I., and T. C. Floyd. "Systematic trends across the night in human sleep cycles." ''Psychophysiology'' 16.3 (1979): 283-291.</ref><ref>Weber, Franz. "Modeling the mammalian sleep cycle." ''Current opinion in neurobiology'' 46 (2017): 68-75.</ref><ref>Duncan, Wallace C., et al. "A biphasic daily pattern of slow wave activity during a two-day 90 minute sleep wake schedule." ''Archives italiennes de biologie'' 147.4 (2009): 117-130. Available [https://www.researchgate.net/profile/Giuseppe_Barbato/publication/41464429_A_Biphasic_Daily_Pattern_of_Slow_Wave_Activity_During_a_Two_Day_90_Minute_Sleep-Wake_Schedule/links/00b7d51813bac7b450000000/A-Biphasic-Daily-Pattern-of-Slow-Wave-Activity-During-a-Two-Day-90-Minute-Sleep-Wake-Schedule.pdf here] as of 25 Nov 2020.</ref>.
Some individuals may be natural [[segmented]], [[siesta]], or [[DC1]] sleepers, given that an individual's sleep may become bifurcated when undisturbed<ref>Wehr, Thomas A. "In short photoperiods, human sleep is biphasic." ''Journal of Sleep Research'' 1.2 (1992): 103-107. Available [https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2869.1992.tb00019.x here] as of 25 Nov 2020.</ref>, particularly with a lack of artificial lighting during the evening, and that non-industrial societies<ref>Yetish, Gandhi, et al. "Natural sleep and its seasonal variations in three pre-industrial societies." ''Current Biology'' 25.21 (2015): 2862-2868.</ref><ref>Ekirch, A. Roger. "Segmented sleep in preindustrial societies." (2016): 715-716. Available [https://academic.oup.com/sleep/article-pdf/39/3/715/13679929/aasm.39.3.715.pdf here] as of 25 Nov 2020.</ref> or non-electric societies<ref>Samson, David R., et al. "Segmented sleep in a nonelectric, small‐scale agricultural society in Madagascar." ''American Journal of Human Biology'' 29.4 (2017): e22979. Available [https://www.researchgate.net/profile/Efe_Fakir/publication/313547295_Segmented_sleep_in_a_nonelectric_small-scale_agricultural_society_in_Madagascar_SAMSON_et_al/links/59f033420f7e9baeb26add03/Segmented-sleep-in-a-nonelectric-small-scale-agricultural-society-in-Madagascar-SAMSON-et-al.pdf here] as of 25 Nov 2020.</ref> tend to have a biphasic sleeping pattern with an elective nap in the afternoon.
== Dual core schedules ==
Segmented and siesta, along with [[E1|Everyman 1]] (a single core sleep schedule), tend to have high success rates within the polyphasic community.<ref>[https://youtube.com/watch?v=BA24s8KwBi0 Polyphasic Survey Results and Analysis (2018)]</ref>
=== Segmented ===
[[Segmented]] sleep, sometimes denoted as DC0 (dual core with zero naps), has one core sleep generally around dusk and one core sleep generally around dawn a few hours after the end of the dusk core. Segmented sleep tends to have around 6-8 hours of total sleep time.
=== Siesta ===
[[Siesta]] sleep generally consists of a long core at night and a shorter core ([[wikipedia:Siesta|siesta nap]]) midday. Siesta sleep tends to have around 6-8 hours of total sleep time.
=== Dual core 1 ===
[[DC1|Dual core 1]], usually denoted as DC1, has a nap in addition to the two cores. This nap allows polyphasic enthusiasts to decrease total sleep time. A sustainable DC1 schedule tends to have 5h20m-7h total sleep time.
=== Dual core 2 ===
[[DC2|Dual core 2]], usually denoted as DC2 is the logical successor of DC1, having one core around dusk, one core around dawn, and two naps. A sustainable DC2 tends to have 5h-5h30m total sleep time.
=== Dual core 3 ===
[[DC3|Dual core 3]], usually denoted as DC3, is the logical successor of DC1, having one short core around dusk, one short core around dawn, and three naps. The total sleep time of DC3 is generally 4h.
=== Dual core 4 ===
[[DC4|Dual core 4]], usually denoted as DC4, is the logical successor of DC3, having two short cores at night and four naps. The total sleep time of DC4 is generally 4h20m.
=== DUCAMAYL ===
[[DUCAMAYL]], an acronym for "dual core as much as you like" is a variant of SPAMAYL that includes two core sleeps, generally at dusk and dawn. The idea is to adapt to a general dual core sleep schedule, one in which the individual learns the flexibility to move around start & end times of their cores & nap(s). The total sleep varies broadly, though is generally 5h30m to 7h.
=== Bimaxion ===
[[Bimaxion]] is a strict schedule that combines elements of DC2 and [[Dymaxion]] (an experimental nap-only schedule), designed as a transitional schedule with Dymaxion in mind. The total sleep time is 4h.
