Changes

== Adaptation==

== Adaptation==

For naturally Segmented sleepers, the adaptation is easy if they already have a long exposure to the core-split mechanics. For non-natural Segmented sleepers, adapting to Segmented is potentially more challenging than to a biphasic pattern with a long, uninterrupted core sleep at night, such as Siesta and E1. It is still possible to adapt to Segmented, but initially waking up from the first core can pose common issues (e.g, heavy sleep inertia, boredom during the night gap). The second core sleep, being replete with REM sleep, can cause certain amounts of sleep inertia, grogginess or even slight dizziness upon waking up, due to the effects of the dense eye-movement activities from REM sleep. Over time, with enough consistency, these issues will no longer persist, and waking up will be invigorating from each sleep. However, compared to naturally Segmented sleepers, there can still be certain glimpses of mild unproductivity during the night gap after adaptation, and it may require '''an extended amount of time on the schedule''' to fully enjoy the night gap.

For naturally Segmented sleepers, the adaptation is easy. For non-natural Segmented sleepers, adapting to Segmented may be harder than adapting to [[Siesta]] or [[E1]]. Waking up from the first core could be difficult. Boredom during the night gap can make it hard to stay awake. The second core sleep containing much REM sleep can also grogginess or dizziness upon waking. Over time, with strict adherence to the schedule, these issues should disappear.  

Once Segmented is adapted to, one then then proceed to a Dual Core, or even Triphasic schedule, following the habit of segmenting the main night sleep into 2 smaller core sleeps.

 

After Segmented, there is a gradual adaptation route to [[Dual core]] schedules, and also [[Triphasic]], as the division of core sleeps had been learned.

==Difficulty==

==Difficulty==

The difficulty level of Segmented varies across individuals, and depends on the amount of sleep being scheduled. Overall, it is still considered a friendly schedule to begin sleeping polyphasically, as total sleep is among the highest of all schedules.  

The difficulty level of Segmented varies across individuals, and depends on the amount of sleep being scheduled. Overall, it is still considered a friendly schedule for beginners.  

==Alternate Variants==

==Variants==

While the standard 3.5-3.5 core combination has brought about a lot of successes in the community, multiple other core combinations are also viable and have been succeeded on their own right. With proper consideration, polyphasic beginners can attempt these variants, with some precautions and recommendations at hand.

While the default dual 3.5 hour core variant has had the most success, a few other combinations are also plausible and have been adapted to in the past. Beginners can attempt these variants, with some precautions.

=== Slightly shortened core sleeps===

=== 6-hour total sleep ===

<gallery mode="packed-overlay" widths="200" heights="200">

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

File:Segmented short 1.png|Segmented with 6h total sleep (Version 1)

File:Segmented short 1.png|Segmented with 6h total sleep (Version 1)

File:Segmented short 2.png|Segmented with 6h total sleep (Version 2)

File:Segmented short 2.png|Segmented with 6h total sleep (Version 2)

</gallery>These are 2 possible '''modified''' variants that have reported some success over the years. Since the total sleep is only 6 hours, it would be more suited for people with slightly reduced monophasic duration/requirements (e.g, 7-7.5h). The danger when adapting to this schedule would be the tiredness periods around the circadian nadir (noon-early afternoon hours) while there are no naps on the schedule. Because more light sleep has to be sacrificed compared to the 7h version, less wakefulness sustainer is provided by either of these variants.

</gallery>

These are 2 modified variants that have reported some success over the years. Since the total sleep is only 6 hours, it may be suitable for those with slightly below average monophasic baselines (~7h). One problem with this schedule would be a circadian dip in the early afternoon hours, without naps to address them. Because more light sleep has been cut compared to the default variant, staying awake could be more difficult.

The wake gap between each core can be '''at least 4h''' to cover more hours of each corresponding sleep peak, to get in more quality sleep. The overall adaptation may be more difficult than on the standard version (for average sleepers) because of the reduced sleep time. The benefit is the added extra time, and having to sleep only twice per day, abusing the increased waking hours in the day without having to add any naps. If adapted, these variants would be one of the best way to enjoy Segmented sleep.

The wake gap between each core should be at least 4 hours to cover the SWS and REM peaks more efficiently, as well as to reduce the length of the day gap. The overall adaptation may be more difficult than the standard version because of the reduced sleep time. The benefit is the added extra time at night, and only needing to sleep at night without using daytime naps.

The difference between 4.5-1.5 and 3-3 core distribution is that those with more SWS requirements can attempt the former option, while those with more REM sleep and a reasonable amount of SWS requirements can pick the latter. Overall, the 3-3 variant gives a better balance for each sleep stage, and has some slight advantage in adaptation success compared to the other variant. Both of these variants, however, follow the 90m -cycle rule in scheduling.

The difference between 4.5-1.5 and 3-3 core distribution is that those with more SWS requirements can attempt the former option, while those needing similar amounts of REM and SWS can pick the latter. Overall, the 3-3 variant better balances sleep stages, and has seen more success overall than the 4.5-1.5 variant.

===Uneven core durations===

===Uneven core lengths===

[[File:Segmented Uneven.png|center|thumb|A Segmented variant with uneven core lengths]]This is one of the many variants whose core durations are not equal to each other. Excluding the 4.5-1.5 variant from the previous section, here either core can be '''slightly longer or shorter than the other''', and total sleep hovers around ~'''6.5-7h'''. The advantage of these variants is to salvage a bit more extra wake time than the original version, while essentially not increasing the adaptation difficulty by a lot. There is very '''rare''' success with these types of scheduling, however. Other viable combinations include <u>3-3.5</u>, or even <u>4.5-2.5</u> and <u>5-1.5</u>. It would be helpful to know the SWS and REM requirements before picking any of these variants, though.

[[File:Segmented Uneven.png|right|thumb|A Segmented variant with uneven core lengths]]

This variant, which is rarely attempted, has cores of slightly different lengths. These variants allows for slightly more time awake, may be easier to schedule, without a significantly harder adaptation. Other plausible combinations include <u>3-3.5</u>, or even <u>4.5-2.5</u> and <u>5-1.5</u>. It would be helpful to know the SWS and REM requirements before picking any of these variants, though.

Generally, variants with a longer first core can help with '''sustaining alertness better''' through the graveyard hours between 2 cores, and the second core does not need to be as long. However, the longer the first core, the less distinct its sleep architecture will become. What this means is that a longer first core (e.g, 4.5-5h core) will contain more REM sleep alongside the abundant SWS, and the second core will contain a less percentage of REM sleep. The longer first core also gives the impression of Siesta sleep, with the second sleep looking like a daytime core sleep.

Generally, variants with a longer first core allows for more alertness during core gap, and the second core does not need to be as long. However, the longer the first core, the less "DC-like" it becomes, meaning that the sleep stages becomes less distinctly allocated into the two cores. The longer first core may also resemble Siesta, with the second sleep looking like a daytime core sleep.

===Late first core===

===Late first core===

[[File:Segmented Late First Core.png|center|thumb|Segmented with a late first core]]Even though it is initially deemed unrealistic and even impossible to schedule this segmented variant, over the years there have been a success or two. Sleepers who would schedule this variant are expected to have low SWS needs, and/or a lot of polyphasic experience as well as the stringent management of food, exercise and lighting. Since the first core is shifted out of the SWS peak entirely, it is necessary to employ various methods to ensure a sufficient amount of SWS, especially when coupled with heavy exercising. Similar to the previous options, multiple core combinations can be applied in this scheduling scheme.

[[File:Segmented Late First Core.png|right|thumb|Segmented with a late first core]]

Sleepers who would schedule this variant are expected to have low SWS needs, and/or a lot of polyphasic experience as well as the stringent management of food, exercise and lighting. This variant is not usually recommended, as the first core being away from SWS peak drastically increases the difficulty. Circadian management is recommended, as with other late-core schedules.

 

For this variant, the core gap can be smaller than the default, because of the higher SWS pressure prior to core 2.  

{{TNT|Segmented-ext}}

{{TNT|Segmented-ext}}

===Extended/Non-reducing===

===Extended/Non-reducing===

The slight difference between Segmented-extended and non-reducing Segmented is that the former can still contribute to some amount of sleep reduction (e.g, 9h monophasic sleeper), while the latter does not reduce any sleep (e.g, 4.5-4.5 core combo for 9h sleeper). Either variants, however, only report some success over the years. The '''non-reducing''' variant has achieved a lot of success since the preindustrial era, which brings up the point that segmented sleep can be a natural sleep pattern for humans. Nowadays, with the advent of blue light and certain difficulties in managing the schedule alongside social time and hassling evening hours, it is deemed a lot harder to adapt to either variant. Another downside of both variants is that the longer core sleeps plus the wake gap between 2 cores makes the second core end later than usual. This can then clash with morning commitments if one has to wake up earlier than expected.

The difference between Segmented-extended and non-reducing Segmented is that the former can reduce some sleep for long sleepers, whereas the latter aims not to reduce any sleep (e.g, 4.5-4.5 core combo for 9h sleeper). The non-reducing variant is believed to resemble the historical sleep pattern in pre-industrial Europe. Both variants occupy hours in both evening and morning, which can then clash with many types of social commitments.

 

Compared to the default or other reducing variants, these two allow for some flexibility of either core, even during adaptation, and naturally segmented sleepers can adapt to the schedule by simply follow their natural patterns of tiredness. One success from the non-reducing variant (~6.5h total sleep on average) has the first core being ~4.5h long consistently while the second core hovers around 2h. This suggests that non-reducing variants can still be utilized by short sleepers to achieve a flexible Segmented schedule. For non-natural Segmented sleepers, it is still advisable to try to sleep at the same time everyday for each core sleep.  

A benefit from the non-reducing variant is that it potentially can allow for '''some flexibility''' of either core during adaptation, and naturally segmented sleepers can still adapt to the schedule if they habitually wake up during the night and simply go to bed when they are tired enough. One success from the non-reducing variant (~7h total sleep on average) has the first core being ~4.5h long consistently (3 full cycles) while the second core hovers around 2h on average (~1.5-2.5h depending on day). This suggests that non-reducing variants can still be utilized by short sleepers to achieve a very flexible Segmented scheduling with natural Segmented habits to great effects. For non-natural Segmented sleepers, it is still advisable to try to sleep at the same time everyday for each core sleep. Regardless, not reducing total sleep may make it more difficult to adapt, because of the overall lower sleep pressure than a reducing variant.

However, without reducing total sleep, it is expected that it will be significantly harder to fall asleep, which may contribute to the difficulty of the adaptation.

===Siesta-hybrid===

===Siesta-hybrid===