Changes

== '''Overview''' ==

== Overview ==

* '''Proposed by''': The Discord Polyphasic Community

* '''Proposed by''': The Discord Polyphasic Community

* '''Total sleep''': Undefined, but may average around 5.5-6.5 hours

* '''Total sleep''': Undefined, but may average around 5.5-6.5 hours

Historically, the schedule recorded one unintentional and anecdotal success from sleeper '''Aethermind’s father''', who has been inadvertently maintaining the schedule for most of '''2-3 decades''' without visibly dangerous diseases aside from high stress or missing the second core due to work. His DUCAMAYL variant consists of 2 somewhat flexible core sleeps and alternates between 1 and 2 flexible naps from day to day. First created and roughly drafted in 2017 in the Discord channel, it was proposed as a flexible Dual Core counterpart to SEVAMAYL, a flexible Everyman prototype. Up to 2020, there have been two more successful adaptations to DUCAMAYL. '''<u>Most of what is said about SEVAMAYL also applies to DUCAMAYL</u>''', with only some differences from the structure of DUCAMAYL as a Dual Core schedule, regarding sleep timing and flexibility of sleep. 1-2 months will have to be reserved to adapt to a strict Dual Core schedule first, and then several weeks (~6-9 weeks) to adapt to DUCAMAYL.  

Historically, the schedule recorded one unintentional and anecdotal success from sleeper '''Aethermind’s father''', who has been inadvertently maintaining the schedule for most of '''2-3 decades''' without visibly dangerous diseases aside from high stress or missing the second core due to work. His DUCAMAYL variant consists of 2 somewhat flexible core sleeps and alternates between 1 and 2 flexible naps from day to day. First created and roughly drafted in 2017 in the Discord channel, it was proposed as a flexible Dual Core counterpart to SEVAMAYL, a flexible Everyman prototype. Up to 2020, there have been two more successful adaptations to DUCAMAYL. '''<u>Most of what is said about SEVAMAYL also applies to DUCAMAYL</u>''', with only some differences from the structure of DUCAMAYL as a Dual Core schedule, regarding sleep timing and flexibility of sleep. 1-2 months will have to be reserved to adapt to a strict Dual Core schedule first, and then several weeks (~6-9 weeks) to adapt to DUCAMAYL.  

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

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

Like other “-AMAYL” polyphasic schedules, erratic lifestyles greatly benefit them. It would be, however, a better idea to slightly flex the Dual Core base schedule rather than adopting DUCAMAYL if flexibility is limited with consistent work or social commitments. Unlike, SEVAMAYL, however, DUCAMAYL has the second core sleep around dawn that can boost alertness for several hours ahead. This can pave the way for certain jobs with long wake gap(s) from morning to early afternoon hours without having to rest. The second core of DUCAMAYL (on variants with at least ~5h total sleep of both cores) limits the amount of needed daytime naps, and needing only 1 daytime nap on certain days can allow for a lot of uninterrupted waking hours.  

Like other “-AMAYL” polyphasic schedules, erratic lifestyles greatly benefit them. It would be, however, a better idea to slightly flex the Dual Core base schedule rather than adopting DUCAMAYL if flexibility is limited with consistent work or social commitments. Unlike, SEVAMAYL, however, DUCAMAYL has the second core sleep around dawn that can boost alertness for several hours ahead. This can pave the way for certain jobs with long wake gap(s) from morning to early afternoon hours without having to rest. The second core of DUCAMAYL (on variants with at least ~5h total sleep of both cores) limits the amount of needed daytime naps, and needing only 1 daytime nap on certain days can allow for a lot of uninterrupted waking hours.  

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

== Why does this schedule work? ==

DUCAMAYL evolves well from an extended Dual Core base schedule (or for some, a regular DC2 schedule) to ensure some flexibility of the core sleeps, but Dual Core sleep in essence evolves from Segmented sleep. With both core sleeps taking advantage of SWS and REM peaks, DUCAMAYL utilizes a varying number of daytime naps for each particular day. After adapting to a base Dual Core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps to be used when sleep times become flexible, and the amount of sleep reduction from the personal monophasic baseline. Slowly shifting the naps and the cores enhance the flexibility of the whole schedule. '''Both core sleeps rake in ideally all needed SWS, and a decent amount of REM sleep'''. The remaining naps only serve to fulfill the remaining REM sleep and provide alertness boost and memory consolidation with NREM2. Because of 2 core sleeps occupying a fair amount of graveyard hours, DUCAMAYL results in overall fewer daytime naps than SEVAMAYL.  

DUCAMAYL evolves well from an extended Dual Core base schedule (or for some, a regular DC2 schedule) to ensure some flexibility of the core sleeps, but Dual Core sleep in essence evolves from Segmented sleep. With both core sleeps taking advantage of SWS and REM peaks, DUCAMAYL utilizes a varying number of daytime naps for each particular day. After adapting to a base Dual Core schedule, the body gets used to the new sleep pattern, which involves 2 core sleeps and a number of naps to be used when sleep times become flexible, and the amount of sleep reduction from the personal monophasic baseline. Slowly shifting the naps and the cores enhance the flexibility of the whole schedule. '''Both core sleeps rake in ideally all needed SWS, and a decent amount of REM sleep'''. The remaining naps only serve to fulfill the remaining REM sleep and provide alertness boost and memory consolidation with NREM2. Because of 2 core sleeps occupying a fair amount of graveyard hours, DUCAMAYL results in overall fewer daytime naps than SEVAMAYL.  

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

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

Like other “-AMAYL” schedules (except SPAMAYL), once adapted it is possible to '''occasionally extend either core sleep by 90m''' in the event of slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not be done more than once per 7 or 10 days. Nap durations can also become a lot more versatile on some occasions, being able to be extended to '''30m-40m''' (for early/late morning naps) in experienced sleepers or reduced to '''5-10m''' in the case of emergency that does not allow for the usual 20m, or when it gets late in the day (after ~5:30 PM) to avoid more grogginess upon waking.  

Like other “-AMAYL” schedules (except SPAMAYL), once adapted it is possible to '''occasionally extend either core sleep by 90m''' in the event of slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not be done more than once per 7 or 10 days. Nap durations can also become a lot more versatile on some occasions, being able to be extended to '''30m-40m''' (for early/late morning naps) in experienced sleepers or reduced to '''5-10m''' in the case of emergency that does not allow for the usual 20m, or when it gets late in the day (after ~5:30 PM) to avoid more grogginess upon waking.  

Both core sleeps and the naps will sustain alertness, retain memory, cognitive and ideally physical performance everyday. The ability to gain natural wakes from certain naps or cores is also very satisfying.  

Both core sleeps and the naps will sustain alertness, retain memory, cognitive and ideally physical performance everyday. The ability to gain natural wakes from certain naps or cores is also very satisfying.  

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

== What variations of DUCAMAYL actually work? ==

To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the E3-extended base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs  or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.  

To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should be '''at least 4.5h''' (e.g, 3h first core and 1.5h second core) and approximately '''~5.5h total sleep''' (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep and the total sleep of both cores, 4.5h, is comparable with the E3-extended base from SEVAMAYL. However, up to date it is unknown how flexible either core sleep will be with this total sleep, and if one core sleep always has to be stationary. For polyphasic beginners, sleepers with higher sleep needs  or those often naturally waking up at night who want a transition to DUCAMAYL, '''extended base Dual Core versions''' provide much better opportunities to comfortably flex both core sleeps to some extent. This makes DC1-extended, DC2-extended and DC3-extended good candidates for transitioning to DUCAMAYL.  

[[File:DC1-ext Base.png|left|thumb|DC1-extended]]

[[File:DC1-ext Base.png|left|thumb|DC1-extended]]

Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.  

Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), on DUCAMAYL the first core can become quite flexible and start at later evening hours on some days (e.g, 11 PM-midnight) as part of the flexible regime. This allows more social evening time if any need arises. '''Extended variants''' can also start the first core at late evening hours (~11 PM-midnight) from the very first adaptation step to strict sleep times. The second core, a big perk of DUCAMAYL, can be flexed accordingly and is generally safe from real life interruptions as it is very late into the night. As a result of flexible core sleeps, the '''wake gap between each core''' can increase (moving both cores further or delay the second core) or decrease (moving both cores closer or one core closer to the other) freely. This allows for flexible planning or activities during the wake gap depending on days. For example, a busy night with binge-watching entertainments or work can prompt the sleeper to enjoy more of these night hours, while a night with not many useful activities to do is a cue for a shorter night gap.  

== '''Adaptation Strategies & Post-adaptation Utility''' ==

== Adaptation Strategies & Post-adaptation Utility ==

'''The process of adapting to DUCAMAYL is very similar to SEVAMAYL''' - one or two naps at time can be flexed with small range (e.g, 15m earlier/later than original time), and one of the 2 cores also starts with the same small flex range. Once energy level and alertness stabilize, flexing can increase in larger jumps, one step at a time. Taking flexing of both cores and all naps to the extreme right away can cause more detriment to the schedule, eventually destabilizing it, however. One or both cores of DUCAMAYL may remain stationary throughout the entire flexing adaptation, and the focus is on  highly flexible and alternate number of naps from day to day instead.  

'''The process of adapting to DUCAMAYL is very similar to SEVAMAYL''' - one or two naps at time can be flexed with small range (e.g, 15m earlier/later than original time), and one of the 2 cores also starts with the same small flex range. Once energy level and alertness stabilize, flexing can increase in larger jumps, one step at a time. Taking flexing of both cores and all naps to the extreme right away can cause more detriment to the schedule, eventually destabilizing it, however. One or both cores of DUCAMAYL may remain stationary throughout the entire flexing adaptation, and the focus is on  highly flexible and alternate number of naps from day to day instead.