Changes

== '''Overview''' ==

== Overview ==

[[File:SEVAMAYL.png|thumb|A sample SEVAMAYL variant]]

[[File:SEVAMAYL.png|thumb|A sample SEVAMAYL variant]]

* '''Ideal scheduling''': Around a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. Favor natural wakes. 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 Proap 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.

* '''Ideal scheduling''': Around a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. Favor natural wakes. 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 Proap 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.

== '''For what lifestyles is this schedule best?''' ==

== For what lifestyles is this schedule best? ==

SEVAMAYL fits those with erratic schedules, but is also possible to utilize with strict lifestyles. However when used on a strict work schedule, the main purpose of SEVAMAYL is lost. If that is the case, a strict schedule or an Everyman schedule with slightly flexed nap times, but no variation in nap number or length, may be more appropriate.

SEVAMAYL fits those with erratic schedules, but is also possible to utilize with strict lifestyles. However when used on a strict work schedule, the main purpose of SEVAMAYL is lost. If that is the case, a strict schedule or an Everyman schedule with slightly flexed nap times, but no variation in nap number or length, may be more appropriate.

== '''Why does this schedule work?''' ==

== Why does this schedule work? ==

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 homeostatic pressure. It is also possible to utilize 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 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 homeostatic pressure. It is also possible to utilize Pronaps to more efficiently fulfill the REM need, which results in needing fewer naps later in the day.

== '''What does it feel like once adapted?''' ==

== What does it feel like once adapted? ==

Once adapted, it is possible to occasionally increase or decrease the length of the core by 90 minutes. Nap amounts can increase or decrease to help offset the tiredness. After this shortened- or lengthened core, a week should be given to allow the core to remain stable.

Once adapted, it is possible to occasionally increase or decrease the length of the core by 90 minutes. Nap amounts can increase or decrease to help offset the tiredness. After this shortened- or lengthened core, a week should be given to allow the core to remain stable.

As is the case with other schedules, quality naps give a large boost to alertness around the clock. The freedom given by this schedule is also very fulfilling.

As is the case with other schedules, quality naps give a large boost to alertness around the clock. The freedom given by this schedule is also very fulfilling.

== '''What variations of SEVAMAYL actually work?''' ==

== What variations of SEVAMAYL actually work? ==

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:

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:

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== '''What is the best adaptation strategy?''' ==

== What is the best adaptation strategy? ==

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.