Changes

== Scheduling ==

== Scheduling ==

Schedule 4 core sleeps on average each day, each core sleep lasting for 90 m. Core spacing should take into account natural periods of drowsiness and [[SWS]]/[[REM]] peaks. It is more common to stay awake for longer periods in the day (6+ hours) while shorter around [[Graveyard hours|graveyard]]/morning hours (2-3h) between each core. A core sleep can be extended by 90 m once adapted to make up for a missing core from the previous day, or a short [[Naps|nap]] (10-15m) can be occasionally added to the schedule after adapted in case of a long wake gap that does not allow a full core to be scheduled. The number of cores taken each day may vary everyday or on an occasional basis.

Schedule 4 core sleeps on average each day, each core sleep lasting for 90 m. Core spacing should take into account natural periods of drowsiness and [[wikipedia:Slow-wave_sleep|SWS]]/[[wikipedia:Rapid_eye_movement_sleep|REM]] peaks. It is more common to stay awake for longer periods in the day (6+ hours) while shorter around [[Graveyard hours|graveyard]]/morning hours (2-3h) between each core. A core sleep can be extended by 90 m once adapted to make up for a missing core from the previous day, or a short [[Naps|nap]] (10-15m) can be occasionally added to the schedule after adapted in case of a long wake gap that does not allow a full core to be scheduled. The number of cores taken each day may vary everyday or on an occasional basis.

== Adaptation ==

== Adaptation ==

Flexing then can be enhanced with larger jumps, 30m earlier/later than the original sleep time, 60m later/earlier then up to hours as the body continually adjusts to various sleep times across the clock. Each jump will take longer to adapt to, up to a couple weeks. It is also recommended to stay at a certain flex range for some days to check if alertness and productivity level and [[sleep inertia]] have gone back to desired level before expanding on a bigger flex range.  

Flexing then can be enhanced with larger jumps, 30m earlier/later than the original sleep time, 60m later/earlier then up to hours as the body continually adjusts to various sleep times across the clock. Each jump will take longer to adapt to, up to a couple weeks. It is also recommended to stay at a certain flex range for some days to check if alertness and productivity level and [[sleep inertia]] have gone back to desired level before expanding on a bigger flex range.  

[[File:Triphasic.png|left|thumb|A sample Triphasic]]

[[File:Triphasic.png|thumb|A sample Triphasic|alt=]]

[[File:QC0.png|left|thumb|A sample QC0]]

[[File:QC0.png|thumb|A sample QC0|alt=]]

The adaptation to CAMAYL is not going to be similar to the adaptation to the strict bases (Triphasic and QC0). It is going to require a constant monitoring of energy dips and alertness-drowsiness patterns in the day to place core sleeps accordingly. It is necessary to adapt to either Triphasic or QC0 first (which may take several weeks). Then stay on the adapted schedule for some more weeks before attempting to adapt to CAMAYL. As flex range gets wide enough for some sleep blocks, the whole schedule can become malleable and long periods of wakefulness will occur. This means that it becomes possible to then '''start''' '''alternating the number of core sleeps from day to day'''.  

The adaptation to CAMAYL is not going to be similar to the adaptation to the strict bases (Triphasic and QC0). It is going to require a constant monitoring of energy dips and alertness-drowsiness patterns in the day to place core sleeps accordingly. It is necessary to adapt to either Triphasic or QC0 first (which may take several weeks). Then stay on the adapted schedule for some more weeks before attempting to adapt to CAMAYL. As flex range gets wide enough for some sleep blocks, the whole schedule can become malleable and long periods of wakefulness will occur. This means that it becomes possible to then '''start''' '''alternating the number of core sleeps from day to day'''.  

For more stability of the schedule’s structure, a '''''[[dark period]] should start and end at the same hours everyday''''', regardless of how many cores are taken. This helps separate day-night clearly to ensure the stability of the circadian rhythm. A core can start at least 30 m or up to many hours after dark period has started if the previous core is taken close to the start of dark period. Because of the many cores on the schedule, at least one core should be scheduled around the '''2-6 AM zone''', where most people are sleeping. There should be at least 90m-120m of wake gap between each core.  

For more stability of the schedule’s structure, a '''''[[dark period]] should start and end at the same hours everyday''''', regardless of how many cores are taken. This helps separate day-night clearly to ensure the stability of the circadian rhythm. A core can start at least 30 m or up to many hours after dark period has started if the previous core is taken close to the start of dark period. Because of the many cores on the schedule, at least one core should be scheduled around the '''2-6 AM zone''', where most people are sleeping. There should be at least 90m-120m of wake gap between each core.  

[[File:Unnamed.png|alt=|center|thumb|CAMAYL on emergency day]]

[[File:Unnamed.png|alt=|thumb|CAMAYL on emergency day]]

In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.  

In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores.  

Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than SEVAMAYL and DUCAMAYL because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger sleep deprivation symptoms from [[4-Stages Adaptation Model#Stage 3|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.  

Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than SEVAMAYL and DUCAMAYL because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger sleep deprivation symptoms from [[4-Stages Adaptation Model#Stage 3|Stage 3]] which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation.  

With all the downsides, the schedule can still greatly benefit [[Sleep mutants|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[glymphatic system]] (clearing brain toxins) much better than [[Nap only|nap-only schedules]].   

With all the downsides, the schedule can still greatly benefit [[Sleep mutants|mutant sleepers]] who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the [[wikipedia:Glymphatic_system|glymphatic system]] (clearing brain toxins) much better than [[Nap only|nap-only schedules]].   

== Difficulty ==

== Difficulty ==

Because of the long duration of the core sleeps, it is more difficult to fit them into daytime hours compared to schedules with short naps in the day. The schedule would work best for '''self-employed, work-at-home occupations''' and those who want to try out something other than [[Biphasic]], Everyman and Uberman. Consistently long extended wake gaps would hinder the adaptation to the overall flexibility, at which point a slightly flexible QC0 with small changes in sleep times and no varying number of cores from day to day or other schedules would make for better choices.  

Because of the long duration of the core sleeps, it is more difficult to fit them into daytime hours compared to schedules with short naps in the day. The schedule would work best for '''self-employed, work-at-home occupations''' and those who want to try out something other than [[Biphasic]], Everyman and Uberman. Consistently long extended wake gaps would hinder the adaptation to the overall flexibility, at which point a slightly flexible QC0 with small changes in sleep times and no varying number of cores from day to day or other schedules would make for better choices.  

Another perk of CAMAYL is the ability to plan a core ahead of an evening event and a core afterwards on some occasions if necessary. During '''long travelling''' to different time zones, CAMAYL is also rather durable since all core durations are the same all throughout. With the option to schedule core sleeps and occasional extension, CAMAYL becomes one of the few polyphasic schedules to handle travelling events with good results. In terms of countermeasures against '''[[Daylight Saving Time]]''', CAMAYL is also a solid counter - one can simply place a core after the DST change, making it also one of the few polyphasic schedules that can neutralize DST effectively. Regarding <u>'''diet and exercise'''</u>, it is also necessary to schedule core sleeps properly to protect their quality (before a meal, before a workout or some time after a workout). Another advantage of CAMAYL is that its core sleeps provide a lot of room for physical recovery and can take on more SWS requirement increase on some days.  

Another perk of CAMAYL is the ability to plan a core ahead of an evening event and a core afterwards on some occasions if necessary. During '''long travelling''' to different time zones, CAMAYL is also rather durable since all core durations are the same all throughout. With the option to schedule core sleeps and occasional extension, CAMAYL becomes one of the few polyphasic schedules to handle travelling events with good results. In terms of countermeasures against '''[[wikipedia:Daylight_saving_time|Daylight Saving Time]]''', CAMAYL is also a solid counter - one can simply place a core after the DST change, making it also one of the few polyphasic schedules that can neutralize DST effectively. Regarding <u>'''diet and exercise'''</u>, it is also necessary to schedule core sleeps properly to protect their quality (before a meal, before a workout or some time after a workout). Another advantage of CAMAYL is that its core sleeps provide a lot of room for physical recovery and can take on more SWS requirement increase on some days.  

=== Flexibility ===

=== Flexibility ===

== Variants ==

== Variants ==

The core duration of CAMAYL is designed to be a single cycle in length for each core to simulate a personal sleep cycle, which averages from '''80m to 120m'''. With this in mind, it is possible to schedule a CAMAYL variant with only 80m cores, or 120m cores in shorter or longer sleep cycle individuals respectively. There may be [[natural wakes]] as a result of frequent sleep and some level of [[sleep compression]], but should not be expected until after many weeks on the schedule.  

The core duration of CAMAYL is designed to be a single cycle in length for each core to simulate a personal sleep cycle, which averages from '''80m to 120m'''. With this in mind, it is possible to schedule a CAMAYL variant with only 80m cores, or 120m cores in shorter or longer sleep cycle individuals respectively. There may be natural wakes as a result of frequent sleep and some level of sleep compression, but should not be expected until after many weeks on the schedule.  

While there are no upper limits in the number of core sleeps taken each day, realistically up to 5 core sleeps can be scheduled per day. The lower bound seems to be 3 core sleeps each day, and 2 for mutant sleepers. The number of cores, however, will reflect the number of cores taken during the adaptation to a strict base schedule (e.g, [[Triphasic]], QC0). This means that a QC0 sleeper will then end up with approximately 4 core sleeps on average each day on CAMAYL (alternating between 3, 4 and 5 core sleeps depending on days), while a Triphasic sleeper may end up with 3 cores on average, or alternating between 3 and 4 cores.  

While there are no upper limits in the number of core sleeps taken each day, realistically up to 5 core sleeps can be scheduled per day. The lower bound seems to be 3 core sleeps each day, and 2 for mutant sleepers. The number of cores, however, will reflect the number of cores taken during the adaptation to a strict base schedule (e.g, [[Triphasic]], QC0). This means that a QC0 sleeper will then end up with approximately 4 core sleeps on average each day on CAMAYL (alternating between 3, 4 and 5 core sleeps depending on days), while a Triphasic sleeper may end up with 3 cores on average, or alternating between 3 and 4 cores.  

[[Category:Schedules]]

[[Category:Schedules]]

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}