Changes

== Mechanism ==

== Mechanism ==

After a rigid Everyman-schedule has been adapted to, the brain has replaced its standard sleeping schedule and adjusted to a reduced sleep total. It is then possible to slowly shift the new schedule, containing [[SOREM]] naps and highly repartitioned cores, without reducing sleep quality, as opposed to flexing during the adaptation. Because the naps are being moved they will most likely contain a lower amount of [[REM]] than the naps of the strict schedule, which may require an extra nap to give the same total REM sleep. Still, because a significant part of the REM need is taken care of during the core, the main purpose of the naps is to alleviate [[Sleep pressure|homeostatic pressure]]. It is also possible to utilize [[Pronap|Pronaps]] to more efficiently fulfill the REM need, which results in needing fewer naps later in the day.

After a rigid Everyman-schedule has been adapted to, the brain has replaced its standard sleeping schedule and adjusted to a reduced sleep total. It is then possible to slowly shift the new schedule, containing [[SOREM]] naps and highly repartitioned cores, without reducing sleep quality, as opposed to flexing during the adaptation. Because the naps are being moved they will most likely contain a lower amount of [[wikipedia:Rapid_eye_movement_sleep|REM]] than the naps of the strict schedule, which may require an extra nap to give the same total REM sleep. Still, because a significant part of the REM need is taken care of during the core, the main purpose of the naps is to alleviate [[Sleep pressure|homeostatic pressure]]. It is also possible to utilize [[Pronap|Pronaps]] to more efficiently fulfill the REM need, which results in needing fewer naps later in the day.

As is the case with other schedules, quality naps give a large boost to alertness around the clock.

As is the case with other schedules, quality naps give a large boost to alertness around the clock.

== Scheduling ==

== Scheduling ==

Schedule a 4-5 hour [[Cores|core]], with about 2-6 naps of 10-20 minutes in length. Cycles may naturally compress to 80m with frequent sleeps. Plan for 90m cycles until there are many early natural wakes. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake in the morning. A longer pronap of up to 45m might be plausible during the [[REM peak]] (6-9am) if all SWS has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.

Schedule a 4-5 hour [[Cores|core]], with about 2-6 naps of 10-20 minutes in length. Cycles may naturally compress to 80m with frequent sleeps. Plan for 90m cycles until there are many early natural wakes. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake in the morning. A longer pronap of up to 45m might be plausible during the REM peak (6-9am) if all SWS has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.

 

 

== Adaptation ==

== Adaptation ==

Up to this point in time, there have been no successful [[cold turkey]] adaptations to SEVAMAYL. There have certainly been attempts, however all of them have failed. It is believed that this is the case because the sleep pressure generated from shortening the total sleep time is not great enough to force the naps to repartition, as is the case with most schedules. [https://www.polyphasic.net/schedules/spamayl/ SPAMAYL] on the other hand has no core to partially take care of the sleep pressure, leading to the naps forcefully becoming entrained. Because of this it is necessary to start a SEVAMAYL-adaptation only after successfully adapting to a rigid schedule first, through [[gradual adaptation]].   

Up to this point in time, there have been no successful [[cold turkey]] adaptations to SEVAMAYL. There have certainly been attempts, however all of them have failed. It is believed that this is the case because the sleep pressure generated from shortening the total sleep time is not great enough to force the naps to repartition, as is the case with most schedules. [https://www.polyphasic.net/schedules/spamayl/ SPAMAYL] on the other hand has no core to partially take care of the sleep pressure, leading to the naps forcefully becoming entrained. Because of this it is necessary to start a SEVAMAYL-adaptation only after successfully adapting to a rigid schedule first, through [[gradual adaptation]].   

Once the rigid schedule has been [[adapted]] to for at least a month, a flexing adaptation is started and escalated to varying nap length and possibly even core placements. Each increase in nap flexibility of about 30-60 minutes takes a couple weeks to adapt to. Flexing naps just 10-15 minutes more takes up to a week to adapt to. While adapting to flexible naps, large periods of time will be unpredictably drowsy around those original nap times.   

Once the rigid schedule has been adapted to for at least a month, a flexing adaptation is started and escalated to varying nap length and possibly even core placements. Each increase in nap flexibility of about 30-60 minutes takes a couple weeks to adapt to. Flexing naps just 10-15 minutes more takes up to a week to adapt to. While adapting to flexible naps, large periods of time will be unpredictably drowsy around those original nap times.   

Since SEVAMAYL has such a high flexibility, the standard Everyman-schedules are not going to suffice as the first adaptation step, and extended versions are necessary. The most common intermediate adaptation step is E3-extended, but E2-extended is also possible for a 6-hour core SEVAMAYL. E4-extended should work for people with sleep requirements on the lower side, but it is unclear how flexible a mere 3.5 hour long core will be on an adapted SEVAMAYL. There are only reports of a few successful E3-flex sleepers where one or two naps were a bit flexible, but otherwise required strict timing. A 3 hour core will likely not work.  When comparing the raw nap flexibility of 3 hour versus 3.5 hour core E3, the difference is massive in that the 3-hour core schedules have nearly no flexibility at all.

Since SEVAMAYL has such a high flexibility, the standard Everyman-schedules are not going to suffice as the first adaptation step, and extended versions are necessary. The most common intermediate adaptation step is E3-extended, but E2-extended is also possible for a 6-hour core SEVAMAYL. E4-extended should work for people with sleep requirements on the lower side, but it is unclear how flexible a mere 3.5 hour long core will be on an adapted SEVAMAYL. There are only reports of a few successful E3-flex sleepers where one or two naps were a bit flexible, but otherwise required strict timing. A 3 hour core will likely not work.  When comparing the raw nap flexibility of 3 hour versus 3.5 hour core E3, the difference is massive in that the 3-hour core schedules have nearly no flexibility at all.

== Variants ==

== Variants ==

The core length of SEVAMAYL can be scheduled from 4.5 hours in length to no upper limit. The core length might naturally decrease to about 4 hours if cores [[Core compression|compress]] in length, which is common in polyphasic schedules, but should not be expected until after many weeks. Some people might be able to adapt to a 3.5 hour long core, but it is unclear at this point in time if the flexibility is great enough, and all attempts have failed so far. There need to be at least 6 equivalent [[monophasic]] cycles on the intermediate Everyman schedule for SEVAMAYL to be adaptable, compared to the normal 5 equivalent monophasic cycles on the standard schedules (which refers to one quality REM nap effectively replacing one nighttime 90m core cycle, in its ability to rejuvenate). While SEVAMAYL does not have a set number of naps, they are still going to be approximately reflected in the intermediate Everyman schedule. For example, if E3-extended is the intermediate schedule, then SEVAMAYL is going to have more naps than when compared to E2-extended as an intermediate schedule. This is because the fewer core cycles there are, the more REM need is required to be taken care of during the naps. The core should be placed in during the night, and the scheduling range depends on the variant of SEVAMAYL:

The core length of SEVAMAYL can be scheduled from 4.5 hours in length to no upper limit. The core length might naturally decrease to about 4 hours if cores compress in length, which is common in polyphasic schedules, but should not be expected until after many weeks. Some people might be able to adapt to a 3.5 hour long core, but it is unclear at this point in time if the flexibility is great enough, and all attempts have failed so far. There need to be at least 6 equivalent [[monophasic]] cycles on the intermediate Everyman schedule for SEVAMAYL to be adaptable, compared to the normal 5 equivalent monophasic cycles on the standard schedules (which refers to one quality REM nap effectively replacing one nighttime 90m core cycle, in its ability to rejuvenate). While SEVAMAYL does not have a set number of naps, they are still going to be approximately reflected in the intermediate Everyman schedule. For example, if E3-extended is the intermediate schedule, then SEVAMAYL is going to have more naps than when compared to E2-extended as an intermediate schedule. This is because the fewer core cycles there are, the more REM need is required to be taken care of during the naps. The core should be placed in during the night, and the scheduling range depends on the variant of SEVAMAYL:

{| class="wikitable"

{| class="wikitable"

|Core length

|Core length