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=== SPAMAYL-40 ===
=== SPAMAYL-40 ===
[[File:Spamayl40.png|thumb|A SPAMAYL-40 variant]]
[[File:Spamayl40.png|thumb|A SPAMAYL-40 variant]]
Basically has same characteristics as a regular [[SPAMAYL]], except the naps are longer on this one. The amount of naps needed also can be decreased compared to SPAMAYL with shorter naps, which makes this easier to schedule around the day. Also, similarly to Metaman and Metamaxion, SPAMAYL-40 is a bit more double for regular people. This schedule was suggested by many people, partially done by Sporky once, who mixed it with shorter naps too though. Longer naps had an architecture of mini-cores, often containing both SWS or REM or one of this stage being dominant. Sporky's average sleep cycle is close to 90 minutes on monophasic sleep, which either was compressed so much or used a wake time programming method to insert some light sleep at the end of the naps, which made waking up easier. Similarly to the above mentioned schedules, SPAMAYL-40 doesn't allow for long uninterrupted SWS episodes, which likely is unhealthy for the glymphatic system process.
Basically has same characteristics as a regular [[SPAMAYL]], except the naps are longer on this one. The amount of naps needed also can be decreased compared to SPAMAYL with shorter naps, which makes this easier to schedule around the day. Also, similarly to Metaman and Metamaxion, SPAMAYL-40 is a bit more double for regular people. This schedule was suggested by many people, partially done by Sporky once, who mixed it with shorter naps too though. Longer naps had an architecture of mini-cores, often containing both SWS and REM or one of this stage being dominant. Sporky's average sleep cycle is close to 90 minutes on monophasic sleep, which either was compressed so much or used a wake time programming method to insert some light sleep at the end of the naps, which made waking up easier. Similarly to the above mentioned schedules, SPAMAYL-40 doesn't allow for long uninterrupted SWS episodes, which likely is unhealthy for the glymphatic system process.
=== Modified regular schedules ===
=== Modified regular schedules ===
== Short gaps ==
== Short gaps ==
According to [https://academic.oup.com/sleep/article/19/9/707/2749902 this] research, the polyphasic sleep community has an established recommendation to leave at least 1.5h gaps between two blocks of sleep, preferably even longer (about 3 hours) to ensure brain doesn't count them as one interrupted block of sleep, decreasing their quality. It was found in the study that frequent awakenings followed by immediate returning back to sleep decrease sleep quality, leading to a higher percentage of light sleep. A known Zoidberg attempt has proven this statement, after two sleepers couldn't adapt to the schedule because of much lower sleep quality. But recently a new idea was suggested by some members of the polyphasic community. In fact, it's possible that the main reason of the reduced sleep quality on schedules with short gaps were not the gaps by themselves, but rather SWS interruption, or mid-cycle wakes in general. Therefore, a new mechanism was suggested - full cores with a short gap (30-60 minutes) in between. This makes getting long uninterrupted chunks of SWS possible, and likely will lead to a normal sleep structure (similar to a one with longer gaps between cores). Also it might be possible to have a few REM naps close to each other during the dawn hours, with each of them having a high quality.
According to [https://academic.oup.com/sleep/article/19/9/707/2749902 this] research, the polyphasic sleep community has an established recommendation to leave at least 1.5h gaps between two blocks of sleep, preferably even longer (about 3 hours) to ensure brain doesn't count them as one interrupted block of sleep, decreasing their quality. It was found in the study that frequent awakenings followed by immediate returning back to sleep decrease sleep quality, leading to a higher percentage of light sleep. But recently a new idea was suggested by some members of the polyphasic community. In fact, it's possible that the main reason of the reduced sleep quality on schedules with short gaps was not the gaps by themselves, but rather SWS interruption, or mid-cycle wakes in general. Therefore, a new mechanism was suggested - full cores with a short gap (30-60 minutes) in between. This makes getting long uninterrupted chunks of SWS possible, and likely will lead to a normal sleep structure (similar to a one with longer gaps between cores). Also it might be possible to have a few REM naps close to each other during the dawn hours, with each of them having a high quality.
=== Zoidberg ===
=== Zoidberg ===
[[File:Zoidberg.png|thumb|A Zoidberg napchart]]
A schedule, which was originally suggested by Dr. Zoid. It consists of naps, which are divided by short 20-minute gaps. It suggests the possibility to interchangeably nap for 20 minutes, stay awake for 20 minutes, repeating the cycle N times. Stacked by this method naps are called "z-cores". Extra naps can be added to z-cores or during the day if needed. This is a [[Nap only|nap-only]] schedule, which usually has sleep mostly concentrated during the night. A similar method was suggested by [[Rasmus]] for the adaptation to SPAMAYL.
There is a known registered attempt of adaptation to Zoidberg. Two people couldn't reach the adapted state after sticking to the schedule for a few months, and it was suggested that the reason was the mechanism of interrupted sleep, which leads to unpredictable sleep structure if the gaps between blocks of sleep are too short. Sleepers had difficulties with falling asleep and waking up after Stage 1, presumably because of the frequent REM and SWS wakes. However, it is still not clear if the mechanism of interrupted sleep was the main reason of the difficulties. Zoidberg is Uberman-modified, and the regular Uberman usually isn't adaptable either because of the low total sleep time. Even having a high sleep quality, Zoidberg wouldn't become better for an average person by this criteria. Also there are no EEG readings of those who consistently attempted Zoidberg, so it is impossible to know, how high was their sleep quality. There are known attempts of regular schedules, when a sleeper had high sleep quality and still wasn't able to leave the [[Stage 3/4 loop|loop of Stage 3/4]] for weeks or even months, even though the vital sleep stages duration was not much lower than the baseline on mono. An extremely long wake gap during the day makes this schedule unreasonable as well.
Worth mentioning that one of the people kept waking up every 20 minutes for a long time even after leaving Zoidberg, so one should be aware of such possibility when attempting this schedule. Same warning can be applicable to any other nap-only schedule though.
[[File:Tc1shortgap.png|thumb|A TC1 variant]]
=== Short gaps between cores ===
It was suggested that short gaps might be possible between cores if there is no SWS interruption. There were no attempts of adaptation to this schedule with the usage of EEG yet, so it's still unknown yet how the sleep structure would be formed. It might happen that the interrupted sleep theory will be confirmed, leaving the blocks of sleep with unpredictable messed up structure. However, it is also possible that cores sleep structure will take a normal form, similar to the one for longer gaps.
Short gap schedule usually have not much advantages, since for many people it's difficult to return to sleep after a short gap, as not much sleep pressure is built. Also short gaps are much less useful from the point of view of activities, as much less things can be done in a short period of time. They might have an advantage for those inclined to shorter wake gaps. In the past, adults often slept in two distinct phases at night, bridged by an intervening period of wakefulness of approximately one hour<ref>Ekirch, A. Roger (2005). ''[https://archive.org/details/atdaysclose00arog_0 At Day's Close: Night in Times Past]''. W. W. Norton.</ref>, which also suggests somewhat short gaps are natural for human.
=== Dawn REM naps ===
== References ==
<references />
{{Polyphasic Sleep Schedules}}
{{Polyphasic Sleep Schedules}}
[[Category:Schedules]]
[[Category:Schedules]]
