Changes

{{TNT|DC1}}

{{TNT|DC1}}

Dual Core 1, or DC1, is a schedule which logically follows [[Segmented|Segmented sleep]], and it is the first Dual Core schedule, with the reduction of some sleep from the second core of Segmented and the addition of one daytime nap to compensate for the reduced amount of REM in the second core.<ref>[https://www.polyphasic.net/schedules/dual-core/ polyphasic.net]. Retrieved 17-11-2020.</ref> This allows for some sleep reduction on the schedule, and polyphasic sleepers will now officially be able to learn to nap, as Segmented sleep does not have any naps.  

Dual Core 1, or DC1, is a schedule which logically follows [[Segmented|Segmented sleep]], and it is the first [[Dual core|Dual Core]] schedule, with the reduction of some sleep from the second core of Segmented and the addition of one daytime nap to compensate for the reduced amount of REM in the second core.<ref>[https://www.polyphasic.net/schedules/dual-core/ polyphasic.net]. Retrieved 17-11-2020.</ref> DC1 is also considered an '''ideal polyphasic schedule''' to attempt, given his total sleep, which ranges from ~'''5.3-6.3h''' and is very friendly for beginners.  

==Origin==

== Mechanism ==

DC1 in its original design was intended to have a total of '''at least 5h''' for both core sleeps, which is a reasonable upgrade from the sleep total of Segmented, while not being overly taxing to adapt to when a daytime nap is introduced. There have been some changes in DC1's scheduling proposals over the years.

DC1's mechanisms largely carry on from the original Segmented sleep. Each core sleep is located around each respective sleep peak to further consolidate the overall sleep structure. The first core may remain around the same length or some slight reduction compared to the first core of Segmented sleep, to preserve the amount of SWS, while the second core is reduced in length so that REM can be alleviated in the nap. There have been some changes in DC1's scheduling proposals over the years, and now the standard variant is recommended to have a core sleep of 3h20m and 1h40m respectively. The cycle length does not follow the common 90m rules mostly because of the effects of sleep peaks, which ''may'' lengthen the cycles of the dominant sleep stage in the peak (e.g, longer REM cycle around REM peak and longer SWS cycle around SWS peak). However, according to EEG readings of some community members, sometimes cycle length might be unchanged and shorter, so there is more LNREM inserted in the end of cores.<ref>Zeo reading of a [https://www.imgurupload.com/uploads/20201117/13e019f96f652f0ec610a4fc9f1827c99510151b.jpg shorter core], Sekvanto.</ref><ref>[https://www.imgurupload.com/uploads/20201117/5b634c74a7ea495e7158299c35f303c47375b86c.jpg longer core]</ref> DC1 in its original design was intended to have a total of '''at least 5h''' for both core sleeps, which is a reasonable upgrade from the sleep total of Segmented, while not being overly taxing to adapt to when a daytime nap is introduced.  

The nap also serves to bridge the long daytime wake gap which has increased because of the reduced total sleep from both cores combined. It is also placed in the '''circadian nadir''' around noon and early afternoon, which can give a familiar sense of daytime napping on E1 and Siesta. Alertness dips often occur around these hours, so DC1's nap takes advantage of the natural energy dips to facilitate napping. However, the nap on DC1 does not always guarantee a high percentage of REM sleep. For some attempters, it '''only contains NREM2''', or very small amount of REM, especially if the nap is placed somewhat late in the afternoon (after ~3 PM). Despite all that, the nap can sustain alertness for a long time until the first core (~7-8h) , because it is generally easier to stay awake in the day than during the night (~4-5h between 2 cores).  

DC1's mechanisms largely carry on from the original Segmented sleep. Each core sleep is located around each respective sleep peak to further consolidate the overall sleep structure. The first core may remain around the same length or some slight reduction compared to the first core of Segmented sleep, to preserve the amount of SWS, while the second core is reduced in length so that REM can be alleviated in the nap. This allows for some sleep reduction on the schedule, and polyphasic sleepers will now officially be able to learn to nap, as Segmented sleep does not have any naps. Currently the standard variant is recommended to have a core sleep of 3h20m and 1h40m respectively. The cycle length does not follow the common 90m rules mostly because of the effects of sleep peaks, which ''may'' lengthen the cycles of the dominant sleep stage in the peak (e.g, longer REM cycle around REM peak and longer SWS cycle around SWS peak). However, according to EEG readings of some community members, sometimes cycle length might be unchanged and shorter, so there is more LNREM inserted in the end of cores.<ref>Zeo reading of a [https://www.imgurupload.com/uploads/20201117/13e019f96f652f0ec610a4fc9f1827c99510151b.jpg shorter core], Sekvanto.</ref><ref>[https://www.imgurupload.com/uploads/20201117/5b634c74a7ea495e7158299c35f303c47375b86c.jpg longer core]</ref>

DC1 is often compared to '''E2''', because both of them are the first schedules in their respective schedule series (Dual Core & Everyman). They have a similar amount of total sleep and the same number of sleep blocks (3) per day. The only difference is that E2's first nap is now a core in DC1, and that DC1's first core is recommended to start earlier than E2 core.  

The nap also serves to bridge the long daytime wake gap which has increased because of the reduced total sleep from both cores combined. It is also placed in the '''circadian nadir''' around noon and early afternoon, which can give a familiar sense of daytime napping on [[E1]] and [[Siesta]]. Alertness dips often occur around these hours, so DC1's nap takes advantage of the natural energy dips to facilitate napping. However, the nap on DC1 does not always guarantee a high percentage of REM sleep. For some attempters, it '''only contains NREM2''', or very small amount of REM, especially if the nap is placed somewhat late in the afternoon (after ~3 PM). Despite all that, the nap can sustain alertness for a long time until the first core (~7-8h) , because it is generally easier to stay awake in the day than during the night (~4-5h between 2 cores).  

DC1 is often compared to '''[[E2]]''', because both of them are the first schedules in their respective schedule series (Dual Core & Everyman). They have a similar amount of total sleep and the same number of sleep blocks (3) per day. The only difference is that E2's first nap is now a core in DC1, and that DC1's first core is recommended to start earlier than E2 core.  

There are 2 methods to adapt to DC1. The mainstream method is often '''cold turkey''', a straight transition from monophasic sleep. Another method is to first adapt to Segmented sleep and then transition to DC1. Each method has pros and cons.  

=== Cold turkey ===

 

=== Cold turkey===

This method mostly benefits naturally Segmented sleepers, who are accustomed to waking up at night or even involuntarily doing Segmented sleep without their own awareness. Non-natural Segmented sleepers can also jump into DC1 cold turkey if there is not enough time to pull off a gradual adaptation, but the adaptation process is considered much more strenuous, except the extended variants. Since ~3h20m-3h30m core duration does not cover all SWS from the beginning (it usually takes '''3 uninterrupted cycles''', or at least ~4.5h core to do so), repartitioning of SWS and REM sleep into each core sleep is required. Assuming an average amount of SWS requirement (~90-120m), the repartitioning process may be more or less intense. High SWS requirements (at least ~150m) will likely require the extension of the first core (~4.5h instead) to cover all the SWS needs. Regardless of the disadvantage, several cold turkey adaptations to DC1 and its extended versions have reported success.  

This method mostly benefits naturally Segmented sleepers, who are accustomed to waking up at night or even involuntarily doing Segmented sleep without their own awareness. Non-natural Segmented sleepers can also jump into DC1 cold turkey if there is not enough time to pull off a gradual adaptation, but the adaptation process is considered much more strenuous, except the extended variants. Since ~3h20m-3h30m core duration does not cover all SWS from the beginning (it usually takes '''3 uninterrupted cycles''', or at least ~4.5h core to do so), repartitioning of SWS and REM sleep into each core sleep is required. Assuming an average amount of SWS requirement (~90-120m), the repartitioning process may be more or less intense. High SWS requirements (at least ~150m) will likely require the extension of the first core (~4.5h instead) to cover all the SWS needs. Regardless of the disadvantage, several cold turkey adaptations to DC1 and its extended versions have reported success.  

=== Gradual adaptation ===

===Gradual adaptation===

This adaptation is likely slower than cold turkey, but the transition is designed to be less stressful from an adapted Segmented to a new DC1. However, there is no guaranteed success for DC1, and this method actually has seen lower success rate than the cold turkey method. This is largely due to the amount of time it would take to achieve good results on 2 successive adaptations.  

This adaptation is likely slower than cold turkey, but the transition is designed to be less stressful from an adapted Segmented to a new DC1. However, there is no guaranteed success for DC1, and this method actually has seen lower success rate than the cold turkey method. This is largely due to the amount of time it would take to achieve good results on 2 successive adaptations.  

However, for sleepers who have been adapted to Segmented and remain on it for a long time, the transition to DC1 at this point puts them on equal grounds with natural Segmented sleepers who are about to start a DC1 adaptation.  

However, for sleepers who have been adapted to Segmented and remain on it for a long time, the transition to DC1 at this point puts them on equal grounds with natural Segmented sleepers who are about to start a DC1 adaptation.  

== Alternate variations ==

==Difficulty==

 

 

 

 

 

 

==Variants==

Currently, there have been a few DC1 variants that have been successful, although success rate is still assessed as "Your Mileage May Vary". These alternate variants serve different purposes of different polyphasic adapters and have a varying success rate as reported.  

Currently, there have been a few DC1 variants that have been successful, although success rate is still assessed as "Your Mileage May Vary". These alternate variants serve different purposes of different polyphasic adapters and have a varying success rate as reported.  

=== Less common core duration combination ===

===Less common core duration combination ===

[[File:DC1 Polysoc 1.png|center|thumb|The original variant proposed by Polyphasic Society]]

[[File:DC1 Polysoc 1.png|center|thumb|The original variant proposed by Polyphasic Society]]

In this variant, both core sleeps still give a total of 5h, however, there is a slight difference from the currently used version. This variant was the first one proposed by '''Polyphasic Society'''. The first core sleep is as long as the equivalent first core on Segmented sleep, based on the idea that the extra 30m sleep starting from the 3h mark gives some more REM sleep (even though this most definitely does not apply to every individual). This core length is also applied in E3 a lot of times. However, the sleep peaks that are utilized in DC1 ''possibly give a different effect on cycle lengths'', so a 3.5h core may not yield the same kind of result as a 3.5h core starting out of SWS peak would.  

In this variant, both core sleeps still give a total of 5h, however, there is a slight difference from the currently used version. This variant was the first one proposed by '''Polyphasic Society'''. The first core sleep is as long as the equivalent first core on Segmented sleep, based on the idea that the extra 30m sleep starting from the 3h mark gives some more REM sleep (even though this most definitely does not apply to every individual). This core length is also applied in E3 a lot of times. However, the sleep peaks that are utilized in DC1 ''possibly give a different effect on cycle lengths'', so a 3.5h core may not yield the same kind of result as a 3.5h core starting out of SWS peak would.  

This variant has seen at least 1 success over time, relying on the buffer extra sleep that lines up with the 90m multiple rule (to ease scheduling) and a longer second core to account for a higher REM need. The higher total sleep also increases the chance for flexing either cores to greater effects. However, it still remains largely unpopular to date. Attempting this variant is not discouraged, but the 2.5h second core is expected to be uncomfortable especially during stage 3.  

This variant has seen at least 1 success over time, relying on the buffer extra sleep that lines up with the 90m multiple rule (to ease scheduling) and a longer second core to account for a higher REM need. The higher total sleep also increases the chance for flexing either cores to greater effects. However, it still remains largely unpopular to date. Attempting this variant is not discouraged, but the 2.5h second core is expected to be uncomfortable especially during stage 3.  

=== Slightly shortened core durations ===

===Slightly shortened core durations ===

[[File:DC1 Slightly Shortened.png|center|thumb|DC1 with less sleep than standard]]

[[File:DC1 Slightly Shortened.png|center|thumb|DC1 with less sleep than standard]]

There have been a couple attempts at this variant, however, success rate remains humble. The primary reason is the relatively low total sleep, almost looking like Triphasic sleep. Repartitioning of sleep stages will be a lot more intense than on the standard version. The immediate benefit from picking this variant would be a lot of extra wake time it provides, while requiring only 3 sleeps per day, with long wake gap between each sleep for various activities. Beginners should not attempt this variant, and it would be better for individuals with lower sleep requirements (e.g, 7h monophasic, or average 8h monophasic but lower REM requirement). It is also unknown how flexible after adaptation the variant would be, since there are no records of its flexibility, and the successful cases did not continue to maintain the schedule or attempt to make it flexible after a couple months on it.  

There have been a couple attempts at this variant, however, success rate remains humble. The primary reason is the relatively low total sleep, almost looking like Triphasic sleep. Repartitioning of sleep stages will be a lot more intense than on the standard version. The immediate benefit from picking this variant would be a lot of extra wake time it provides, while requiring only 3 sleeps per day, with long wake gap between each sleep for various activities. Beginners should not attempt this variant, and it would be better for individuals with lower sleep requirements (e.g, 7h monophasic, or average 8h monophasic but lower REM requirement). It is also unknown how flexible after adaptation the variant would be, since there are no records of its flexibility, and the successful cases did not continue to maintain the schedule or attempt to make it flexible after a couple months on it.  

=== 30m nap ===

===30m nap===

<gallery mode="packed" widths="250" heights="250">

<gallery mode="packed" widths="250" heights="250">

File:DC1 30m nap.png|Version 1

File:DC1 30m nap.png|Version 1

While no less difficult than the likes of Triphasic, these variants' advantage lies in the short daytime nap, which is more convenient to schedule than Triphasic, and less chance to be interrupted during adaptation. If an adaptation is possible, the long-term prospect is also more promising than Triphasic. The nap ''may'' be somewhat flexible after adaptation; unfortunately, the flexibility potential was never demonstrated by either successful attempters.   

While no less difficult than the likes of Triphasic, these variants' advantage lies in the short daytime nap, which is more convenient to schedule than Triphasic, and less chance to be interrupted during adaptation. If an adaptation is possible, the long-term prospect is also more promising than Triphasic. The nap ''may'' be somewhat flexible after adaptation; unfortunately, the flexibility potential was never demonstrated by either successful attempters.   

=== Long morning wake gap ===

===Long morning wake gap===

[[File:DC1 Long Morning Gap.png|center|thumb|A DC1 variant with 8h morning wake gap]]

[[File:DC1 Long Morning Gap.png|center|thumb|A DC1 variant with 8h morning wake gap]]

The idea was originally posited by Polyphasic Society, where the heavy concentration of both cores at night resembles E1 or some sort of Biphasic schedule. The wake gap between 2 cores decreases to 4h, while there is an 8h wake gap between the second core and the nap. The promised utility from this setup is that it has a better chance to work from morning to afternoon hours without the possibility to have a nap around noon or during work. However, this has been very difficult, and has essentially zero successful adaptation because of the long morning gap. Individuals with lower sleep requirement can take advantage of this variant, because they usually can '''stay awake longer''' with a more distant sleep distribution, than an average person would.

The idea was originally posited by Polyphasic Society, where the heavy concentration of both cores at night resembles E1 or some sort of Biphasic schedule. The wake gap between 2 cores decreases to 4h, while there is an 8h wake gap between the second core and the nap. The promised utility from this setup is that it has a better chance to work from morning to afternoon hours without the possibility to have a nap around noon or during work. However, this has been very difficult, and has essentially zero successful adaptation because of the long morning gap. Individuals with lower sleep requirement can take advantage of this variant, because they usually can '''stay awake longer''' with a more distant sleep distribution, than an average person would.

This is a common ground in scheduling with E2 as well, with the morning gap between both naps usually '''no longer than ~6h''' to ensure no excessive tiredness during the whole wake gap to be adaptable. The afternoon wake gap on DC1 and E2 (from the last nap of the day to the core) is usually tolerable even if they appear to be longer than the recommended length. Since it is deemed easier to stay awake during the day, up to '''9h wake''' is viable for the afternoon gap (for average individuals).  

This is a common ground in scheduling with E2 as well, with the morning gap between both naps usually '''no longer than ~6h''' to ensure no excessive tiredness during the whole wake gap to be adaptable. The afternoon wake gap on DC1 and E2 (from the last nap of the day to the core) is usually tolerable even if they appear to be longer than the recommended length. Since it is deemed easier to stay awake during the day, up to '''9h wake''' is viable for the afternoon gap (for average individuals).  

=== Siesta-alike ===

=== Siesta-alike===

[[File:Siesta-alike.png|center|thumb|A DC1 variant with a core-nap flip]]

[[File:Siesta-alike.png|center|thumb|A DC1 variant with a core-nap flip]]

It is uncertain what the advantages of this scheduling would be compared to the traditional setup, where the second core is placed at hours that are virtually safe from any real life interruptions. However, some individuals do claim that a short nap around sunrise hours would give more chance for vivid dream recall than a core sleep, probably because of a higher percentage of REM sleep in a nap than in a core, and the period of REM that ends before awakening is likely shorter on a nap than on a core. '''Only one person has reportedly succeeded''' at adapting to this variant. The daytime core looks like that on Siesta, but it is questionable how it can be managed long-term, while a daytime nap is a lot more convenient to schedule.  

It is uncertain what the advantages of this scheduling would be compared to the traditional setup, where the second core is placed at hours that are virtually safe from any real life interruptions. However, some individuals do claim that a short nap around sunrise hours would give more chance for vivid dream recall than a core sleep, probably because of a higher percentage of REM sleep in a nap than in a core, and the period of REM that ends before awakening is likely shorter on a nap than on a core. '''Only one person has reportedly succeeded''' at adapting to this variant. The daytime core looks like that on Siesta, but it is questionable how it can be managed long-term, while a daytime nap is a lot more convenient to schedule.  

=== Extended Variants ===

===Extended Variants===

<gallery mode="packed" widths="250" heights="250">

<gallery mode="packed" widths="250" heights="250">

File:DC1-extended.png|DC1-extended (Version 1)

File:DC1-extended.png|DC1-extended (Version 1)

Another benefit that either variant can afford is the ability to have a long morning wake gap, up to '''~8h before the nap''' is taken because of a higher total sleep. Wakefulness sustaining is expected to be a lot easier than on a regular DC1 variant. This could allow one to stay awake through work, and then have a nap after work (~4-5 PM). There are also a lot of flexibility potential after the adaptation to this variant. One can choose to proceed to '''DC2''', or simply learn to make the extended version flexible to adapt to '''DUCAMAYL'''.  

Another benefit that either variant can afford is the ability to have a long morning wake gap, up to '''~8h before the nap''' is taken because of a higher total sleep. Wakefulness sustaining is expected to be a lot easier than on a regular DC1 variant. This could allow one to stay awake through work, and then have a nap after work (~4-5 PM). There are also a lot of flexibility potential after the adaptation to this variant. One can choose to proceed to '''DC2''', or simply learn to make the extended version flexible to adapt to '''DUCAMAYL'''.  

=== Non-reducing ===

===Non-reducing===

[[File:DC1 Non-reducing.png|center|thumb|A Non-reducing DC1]]

[[File:DC1 Non-reducing.png|center|thumb|A Non-reducing DC1]]

The non-reducing version is only a very niche option for people who '''do not want to reduce their total sleep time''' because of personal reasons. Because DC1 is heavily built on the Segmented sleep habits, naturally Segmented (non-reducing) individuals can learn to add a daytime nap around the hours they are drowsy enough. This would effectively create a non-reducing DC1 variant. Since there is no sleep reduction, it is possible to somewhat flex each sleep block with small increments during adaptation, rather than having to stick to strict sleep times everyday. Despite this, non-reducing DC1's true adaptation success is very rare, and mostly rely on the naturally Segmented tendency coupled with the circadian nadir around noon-afternoon to take the nap accordingly. It may also be '''redundant''' to a lot of people, because non-reducing Segmented already provides all the necessary sleep in the cores, and does not require taking any daytime naps.  

The non-reducing version is only a very niche option for people who '''do not want to reduce their total sleep time''' because of personal reasons. Because DC1 is heavily built on the Segmented sleep habits, naturally Segmented (non-reducing) individuals can learn to add a daytime nap around the hours they are drowsy enough. This would effectively create a non-reducing DC1 variant. Since there is no sleep reduction, it is possible to somewhat flex each sleep block with small increments during adaptation, rather than having to stick to strict sleep times everyday. Despite this, non-reducing DC1's true adaptation success is very rare, and mostly rely on the naturally Segmented tendency coupled with the circadian nadir around noon-afternoon to take the nap accordingly. It may also be '''redundant''' to a lot of people, because non-reducing Segmented already provides all the necessary sleep in the cores, and does not require taking any daytime naps.  

However, a slight benefit from doing this variant is to start to '''learn to have effective daytime naps''' to further transition to other reducing schedules/variants, because Segmented sleep does not teach napping skills. Even so, with the overall much lower sleep pressure on a non-reducing schedule, it may still be a tough task to fall asleep in the nap.  

However, a slight benefit from doing this variant is to start to '''learn to have effective daytime naps''' to further transition to other reducing schedules/variants, because Segmented sleep does not teach napping skills. Even so, with the overall much lower sleep pressure on a non-reducing schedule, it may still be a tough task to fall asleep in the nap.  

==References==

 

 

 

 

 

== References ==

<references />

<references />

[[Category:Schedules]]

[[Category:Schedules]]

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}