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Line 40: − + − − === Non-reducing variant === − [[File:Non-reducing Siesta.png|right|thumb|A non-reducing Siesta variant]] − 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. − − The non-reducing variant also offers much greater flexibility, both in sleep timings and in sleep lengths. Even when adapting, it is not required to strictly follow scheduled sleeps. The goal is to ensure maximum performance during the day.
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=== Night core extension ===
=== Night core extension ===
[[File:Siesta-extended 1.png|right|thumb|Siesta with extended night core]]
[[File:Siesta-extended 1.png|right|thumb|Siesta with extended night core]]
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. For those with a monophasic baseline similar to the total on this variant, it can be substantially more flexible, even during adaptation.
=== Daytime core extension ===
=== Daytime core extension ===
[[File:Siesta-extended 2.png|right|thumb|Siesta with extended day core]]
[[File:Siesta-extended 2.png|right|thumb|Siesta with extended day core]]
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.
==References==
==References==
