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[[File:Nl4nm20.png|thumb|Alternating mono with nap-only]]
[[File:Nl4nm20.png|thumb|Alternating mono with nap-only]]
A flexible nap only schedule with occasional monophasic days, which was suggested by Edgarvny in 2014<ref>Edgarvny (2014). ''[https://www.reddit.com/r/polyphasic/comments/2mmvf3/a_flexible_ubermanlike_schedule_that_works_for_me/ A flexible Uberman-like schedule that works for me]''. Retrieved 2020-11-27.</ref> and is an abbreviation of "No less than 4, no more than 20". The nap-only part of the schedule implies having naps no longer that 20 minutes with wake gaps in between, which last 4 hours or more. Thus the schedule becomes flexible, having 6 naps or less daily, which is a form of SPAMAYL with a few extra rules. Trying to adapt to this schedule, Edgarvny faced long oversleeps from time to time, which became the main feature of NL4NM20. A 8-hour monophasic core can be taken after a few days of nap-only, relieving sleep deprivation symptoms and returning a sleeper to the first or second [[4-Stages Adaptation Model|stage of adaptation]], which are milder and can make a wrong impression of being adapted. This state lasts a few more days, allowing to continue a nap-only schedule, but then Stage 3 kicks in, which is accompanied by intense sleepiness. The main consensus of the polyphasic community on NL4NM20 is the impossibility of adaptation, being stuck in the loop of entering the third stage of adaptation and returning back to the early ones by oversleeping, thus constantly experiencing prolonged sleep deprivation. Such irregular sleep schedule is also a way to destabilize circadian rhythm and sleep overall.
A flexible nap only schedule with occasional monophasic days, which was suggested by Edgarvny in 2014<ref>Edgarvny (2014). ''[https://www.reddit.com/r/polyphasic/comments/2mmvf3/a_flexible_ubermanlike_schedule_that_works_for_me/ A flexible Uberman-like schedule that works for me]''. Retrieved 2020-11-27.</ref> and is an abbreviation of "No less than 4, no more than 20". The nap-only part of the schedule implies having naps no longer that 20 minutes with wake gaps in between, which last 4 hours or more. Thus the schedule becomes flexible, having 6 naps or less daily, which is a form of SPAMAYL with a few extra rules. Trying to adapt to this schedule, Edgarvny faced long oversleeps from time to time, which became the main feature of NL4NM20. A 8-hour monophasic core can be taken after a few days of nap-only, relieving sleep deprivation symptoms and returning a sleeper to the first or second [[4-Stages Adaptation Model|stage of adaptation]], which are milder and can make a wrong impression of being adapted. This state lasts a few more days, allowing to continue a nap-only schedule, but then Stage 3 kicks in, which is accompanied by intense sleepiness. The main consensus of the polyphasic community on NL4NM20 is the impossibility of adaptation, being stuck in the loop of entering the third stage of adaptation and returning back to the early ones by oversleeping, thus constantly experiencing prolonged sleep deprivation. Such irregular sleep schedule is also a way to destabilize circadian rhythm and sleep overall.
== Triphasic-X ==
[[File:Tricamayl.png|thumb|t]]
A [[non-reducing]] schedule, which has three blocks of sleep of changeable length and heavily relies on natural sleep patterns and circadian management. Its mechanism is very similar to [[BiphasicX]], with the possibility of the night core splitting. The best Triphasic-X variant has a core, which starts closely to dusk, second block of sleep (core/nap), which is close to dawn, and the third block of sleep during the day. Thus Triphasic-X is supposed to take three main forms: [[E2]], [[DC1]] and [[Triphasic]]. [[Dark period]] starts 1-2 hours before the main SWS core. If the second block of sleep starts around the dawn, it's better to keep dark period till this time.
It depends on individual sleep inclinations whether one needs alarm for this schedule or not at all. Those with a natural affinity for segmented sleep, who often wake up in the middle of the night or have [[WASO]] habitually, should find this schedule more natural and easy for adaptation. Otherwise there might be a need to use alarms for the first core to ever get the DC1 or Triphasic forms. E2 can be done in the case of alarm failure or if one doesn't use alarms and had a long first core. It's possible that after some time on the schedule sleeper starts to wake up naturally before the alarm from the first core. If this is the case and remains stable, brain is fully adapted to sleep segmentation and is ready to continue no-alarm sleep.
== References ==
== References ==
