Changes

Similar to E1, Siesta sleep takes advantage of the circadian dip around early afternoon. Siesta is considered to have 2 core sleeps, a long one at night and a short one in the day. In contrast to E1, the day core contains 1 full cycle, which is much more restorative than a short nap. The longer daytime sleep also allows for a shortened nocturnal sleep. Usually, the wake gap from the end of the night core to the daytime core can be between 6-9 hours.  

Similar to E1, Siesta sleep takes advantage of the circadian dip around early afternoon. Siesta is considered to have 2 core sleeps, a long one at night and a short one in the day. In contrast to E1, the day core contains 1 full cycle, which is much more restorative than a short nap. The longer daytime sleep also allows for a shortened nocturnal sleep. Usually, the wake gap from the end of the night core to the daytime core can be between 6-9 hours.  

However, unlike most standard scheduling where a core sleep would make use of a multiple of the 90m sleep cycle, the standard reducing Siesta (6.5h total) utilizes a 5h core (instead of 4.5h). This is because last 30 minutes acts as a [[statistically likely REM period]], which is likely to contain extra REM sleep. Based on the typical human sleep structure, it is expected that SWS would be almost, if not fully covered in the first 3 full cycles of sleep (4.5h). On [[monophasic]] sleep, the REM cycles are often longer than 90m, so the 30m may also help with waking up after completed sleep cycles.

However, unlike most standard scheduling where a core sleep would make use of a multiple of the 90m sleep cycle, the standard reducing Siesta (6.5h total) utilizes a 5h core, because last 30 is likely to contain extra REM sleep. Based on the typical human sleep structure, it is expected that SWS would be almost, if not fully covered in the first 3 full cycles of sleep (4.5h). On [[monophasic]] sleep, the REM cycles are often longer than 90m, so the 30m may also help with waking up after completed sleep cycles.

== Adaptation==

== Adaptation==

It is likely that during parts of adaptation, waking up from the 5h core (rather than 4.5h) could be difficult with '''SWS wakes''' (SWS repartitioning in progress) or '''REM wakes''', due to wakes falling into the statistically likely REM period. Over time, waking up from the main night core should no longer pose any serious problems, and waking up will become refreshing and invigorating. The daytime core is usually reported to be less challenging to manage, however, for those who are never were used to sleep this long in the daytime hours (or are only accustomed to napping for a short amount of time), it can still be difficult to first deal with the change in sleep habits.

It is likely that during parts of adaptation, waking up from the core could be difficult because of '''SWS wakes''' (SWS repartitioning in progress) or '''REM wakes'''. Over time, waking up will become refreshing. The daytime core is usually reported to be less challenging to manage. However, for those unaccustomed to sleeping this long in the day, it could require learning and adjustment.

== Difficulty ==

== Difficulty ==

Siesta over the years has reported a great amount of successful adaptations, with the majority coming from the non-reduced version. However, the standard version has overall less success, due to the sleep reduction mechanism that play into the adaptation. Overall, the adaptation progress is mild, if not easier than E1 in some cases. With good time management and a functional alarm setup, most individuals should be able to adapt to the reducing Siesta version.

Over the years, Siesta has reported great success, with the majority being with the non-reduced version. However, the standard reducing version has less success, due to the need of an adaptation to reduced sleep. Overall, the adaptation is relatively mild. It could be easier than E1 in some cases. With good time management and a functional alarm setup, most individuals should be able to adapt to the reducing Siesta version.

== Lifestyle considerations ==

== Lifestyle considerations ==

Siesta sleep has long been considered a golden sleep schedule due to its prevalence and astoundingly well-rounded core sleeps. However, due to the hectic lifestyles today, managing a daytime core is very difficult. This in return decreases the popularity of Siesta and it pales in comparison with its counterpart E1. However, work-from-home or flexible school/work hours can enable the Siesta daytime core to put in work. Another downside is that food time should be properly scheduled in relation to the daytime core on '''the standard or any reducing versions''', which is recommended to be right after the core, or a few hours before it to ensure its quality. However, there is more leeway in scheduling meals with the daytime core on '''extended and non-reducing''' versions, since total sleep is high enough. Over the years a lot of polyphasic sleepers have attempted Siesta, despite its inherently disadvantageous daytime core compared to the daytime nap of E1 and have enjoyed their success. After adaptation, the whole schedule can become flexible by flexing one or both core sleeps with small increments.  

Siesta sleep is overall a popular schedule, though it is significantly less popular than E1. First, managing a daytime core can be difficult, in comparison to the 20 minute nap on E1. However, recent trends of working from home or flexible school/work hours are making Siesta achievable for many. Another issue is that food time needs to be scheduled either right after the day core, or a few hours before it to ensure its quality. However, there is more leeway in scheduling meals with the daytime core on [[#Variants|extended]] versions, as the total sleep time is higher. After adaptation, the whole schedule can become flexible by flexing one or both core sleeps with small increments.  

However, Siesta (especially extended version) is often known to be the '''most popular and viable polyphasic pattern for athletes''' who often perform physically taxing tasks. Roger Federer and Usain Bolt are two of the many athletes who are known to habitually take a long siesta. The secondary core sleep provides more intensive recovery after an intense workout session, effectively granting another opportunity at recovery to meet the increased SWS requirement. It has been researched that [https://pubmed.ncbi.nlm.nih.gov/20308699/ after an endurance training session, SWS pressure rises] a longer sleep will facilitate SWS. The occurrence of SWS in the long siesta is said to release the growth hormone (GH) regulate glucose levels and glycogen storage as these storages often become depleted under a long and intense exercise session. All in all, the vital functions of the secondary core sleep in assisting the recovery period after exertion is invaluable.  

Siesta (especially extended) is often done by athletes who perform intense exercises. Roger Federer and Usain Bolt are two of the many athletes who are known to habitually take a long sleep in the day. The day core provides recovery after an intense workout session, granting extra sleep time to meet the increased SWS requirement. It has been shown that after an endurance training session, SWS pressure rises and a daytime core allows SWS to be gained<ref>https://pubmed.ncbi.nlm.nih.gov/20308699/</ref>. The occurrence of SWS in the long siesta is said to release the growth hormone (GH), which regulates glucose levels and glycogen storage, which often become depleted under intense exercise sessions.

On another note, Siesta sleep is also known to be an [https://pubmed.ncbi.nlm.nih.gov/26193476/ adaptation of humans to diseases] (including chronic infectious diseases in the study). It seems to make sense that humans sleep for longer periods in a row when severely sick, and with extended core sleeps, it starkly reminds of the non-reducing Siesta version, where both core sleeps last for much longer than usual as a demand for cognitive and physical recovery from sickness. Being a holistically comprehensive schedule, Siesta is one of the best polyphasic schedules that can meet many critical well-being requirements if daily scheduling would give room for it to shine.

On another note, Siesta-like sleep patterns is also known to be an adaptation of humans to diseases<ref>https://pubmed.ncbi.nlm.nih.gov/26193476/</ref> (including chronic infectious diseases). Humans generally sleep more when severely sick, and often in a way resembling extended variants of Siesta, where both core sleeps are much longer than usual to allow for cognitive and physical recovery from sickness.  

== Variants ==

== Variants ==

Over the years, a lot of Siesta sleepers have adapted with non-standard variants, including reducing variants. The timing of the core sleeps also report diverse results. Therefore, beginners should look through the differences in the alternate scheduling variations before choosing the desired version to attempt.

Over the years, many Siesta sleepers have adapted to non-standard variants, including alternative reducing ones. The timing of the core sleeps also reported mixed results. Beginners should also look through the differences in the alternate scheduling variations before choosing the desired one to attempt.

=== Late core ===

=== Late core ===

[[File:Siesta Late Core.png|center|thumb|Siesta with late night core]]

[[File:Siesta Late Core.png|center|thumb|Siesta with late night core]]

Over the years there have been a couple successful attempts with this Siesta variant. The main idea behind this setup is to allow a long wake gap during the day, which suits 9-to-5 mainstream occupations and allows the viability to schedule siesta. A sleeper would have a core at night (albeit much shorter than the usually recommended 7-9h monophasic core), and then a long sleep block to rejuvenate after work. The convenience of this schedule would be a lot of wake time around the evening and up to late night hours. The enhanced mobility of scheduling this variant is also satisfying for many lifestyles.  

Over the years there a few successful attempts with this variant. The main idea behind this setup is to allow a longer wake gap in the day to suit 9-to-5 jobs. A sleeper would have a core at night, go to work, and then a long sleep block to rejuvenate after work. The advantages of this schedule includes time awake in the evening and night hours. For this reason, this variant can accomodate for many lifestyles.  

Despite the advantages, adaptations to this variant are often remarked to be more challenging than to the default version, because shifting the main sleep way out of the SWS peak will often require strong management of food, exercise and dark period to ensure a sufficient amount of SWS. Those with lower SWS requirements will hugely benefit from this setup, as it allows late bedtime and early wakeup time at the same time. The daytime core, being pushed to much later in the afternoon suits the natural tendency of longer sleep as SWS peak (evening hours) draws closer. This core can be pushed all the way to '''~7:30 PM and ends at 9 PM''' in another successful example. It may also be socially intrusive in a way that this long daytime sleep may interfere with other commitments after work.  

Despite the advantages, adaptations to this variant are known to be harder than the default version, because shifting the main sleep away from the SWS peak will require management of food, exercise and lighting to ensure a sufficient amount of SWS. (See also: [[dark period]]) Those with lower SWS requirements will likely find this easier. The short core is pushed much later into the afternoon and early evening. This core may start as late as 19:30. Even so, however, it may be still socially intrusive.  

=== Slightly modified core length ===

=== Slightly modified core length ===

Another great boon of non-reducing version is that sleepers do not have to be confined to a specific duration of daytime core length, as long as it's no shorter than ~50m (to differentiate with E1). and can be as long as ~2h. Thus, non-reducing Siesta has a lot of flexibility in scheduling, and heavily favors natural wakes (e.g, 60m daytime core one day, and ~80-90m core the next day). It is also not a requirement to sleep at the exact same hours everyday for both sleeps even when adapting (though consistency of sleep times is great). The goal is to ensure there is no sleep reduction from monophasic baseline to get as much productivity during the day as possible (for events or circumstances that require sharp decision-making and/or focus like examinations).

Another great boon of non-reducing version is that sleepers do not have to be confined to a specific duration of daytime core length, as long as it's no shorter than ~50m (to differentiate with E1). and can be as long as ~2h. Thus, non-reducing Siesta has a lot of flexibility in scheduling, and heavily favors natural wakes (e.g, 60m daytime core one day, and ~80-90m core the next day). It is also not a requirement to sleep at the exact same hours everyday for both sleeps even when adapting (though consistency of sleep times is great). The goal is to ensure there is no sleep reduction from monophasic baseline to get as much productivity during the day as possible (for events or circumstances that require sharp decision-making and/or focus like examinations).

 

[[Category:Schedules]]

[[Category:Schedules]]

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}