Changes

[[File:Siesta 4.png|frameless|right]]

[[File:Siesta 4.png|frameless|right]]

=== Slightly modified core length ===

=== Slightly modified core length ===

One individual has adapted to a 5.5h night core. Since this core length increase the likelihood of SWS wakes, the extended night core variant is preferred over this. However, it may benefit those with higher REM requirements. The additional 30m may also allow a longer gap between the morning wake and the daytime core.

One individual has adapted to a 5.5h night core. Since this core length increase the likelihood of SWS wakes, the extended night core variant is preferred over this. However, it may benefit those with higher REM requirements. The additional 30m may also allow a longer gap between the morning wake and the daytime core.

This Siesta variant would line up with the 90m cycle scheduling rule. However, so far it has reported much less success than the standard version. People with slightly lower monophasic requirements (e.g, 7h) might be able to adapt to this variant. Note that after adapting to the default Siesta version, the night core may sometimes naturally shorten to 4.5h, but it does not happen very often.  

This Siesta variant would line up with the 90m cycle scheduling rule. However, so far it has reported much less success than the standard version. People with slightly lower monophasic requirements (e.g, 7h) might be able to adapt to this variant. Note that after adapting to the default Siesta version, the night core may sometimes naturally shorten to 4.5h, but it does not happen very often.  

 

=== Night core extension ===

=== Night core extension ===

This variant also sees a lot of success, mostly in people with active lifestyles or are still growing. The adaptation is far easier than the default one, and the extended night core follows the 90m cycle rule. This still gives some sleep reduction for people with high monophasic needs. The most common form of scheduling this setup is to have a slightly longer core at night and keep the daytime core as it is. However, the night core can still be extended further, and the schedule becomes non-reducing (i.e. no sleep reduction from monophasic). An example would be a 6.5-7h night core, and a 90m daytime sleep for an individual with ~8-9h monophasic baseline.  

This variant also sees a lot of success, mostly in people with active lifestyles or are still growing. The adaptation is far easier than the default one, and the extended night core follows the 90m cycle rule. This still gives some sleep reduction for people with high monophasic needs. The most common form of scheduling this setup is to have a slightly longer core at night and keep the daytime core as it is. However, the night core can still be extended further, and the schedule becomes non-reducing (i.e. no sleep reduction from monophasic). An example would be a 6.5-7h night core, and a 90m daytime sleep for an individual with ~8-9h monophasic baseline.  

 

=== Daytime core extension ===

=== Daytime core extension ===

This variant, which resembles [[Segmented]], has also seen some success. This is often done by those who work evening shifts. In this setup, the [[dark period]] should start 1.5-3h before the night core, and continue until ~1.5-2h after the night core to stabilize the circadian rhythm. This setup might require additional [[circadian management]] to keep the circadian rhythm stable, as the longer daytime core may cause the body to mistaken it for a nighttime sleep.

This variant, which resembles [[Segmented]], has also seen some success. This is often done by those who work evening shifts. In this setup, the [[dark period]] should start 1.5-3h before the night core, and continue until ~1.5-2h after the night core to stabilize the circadian rhythm. This setup might require additional [[circadian management]] to keep the circadian rhythm stable, as the longer daytime core may cause the body to mistaken it for a nighttime sleep.

Under a non-reducing schedule, it can be natural to wake up after 60m. Without [[repartitioning]], all sleep cycles follow the regular order of NREM1, NREM2, SWS, NREM2 and finally REM sleep. Since little vital sleep has been removed, the body naturally wakes up before reaching REM. However, for reducing variants, 60m sleep blocks should not be scheduled from the start.  

Under a non-reducing schedule, it can be natural to wake up after 60m. Without [[repartitioning]], all sleep cycles follow the regular order of NREM1, NREM2, SWS, NREM2 and finally REM sleep. Since little vital sleep has been removed, the body naturally wakes up before reaching REM. However, for reducing variants, 60m sleep blocks should not be scheduled from the start.