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{{TNT|Experimental Schedule}}

{{TNT|Experimental Schedule}}

{{TNT|QC0}}

{{TNT|QC0}}

The Quad Core (QC) family of schedules, the newest schedule group, are very unusual in structure and thus very unpopular due to the intrusive sleep blocks, difficulty in scheduling and wake time activities. They are the series of schedules that contain 4 [[Cores|core]] sleeps, totaling at least 6h sleep.<ref name="gn" /> So far, the only tried-and-successful schedule in this category is Quad Core 0 (QC0). Mostly because of the heavy focus on core sleeps, QC schedule(s) have a very low number of [[naps]], or no naps at all.

'''QC0''', or '''Quad core 0''', is a schedule containing four short core sleeps<ref name="gn" />. So far, it is the only tried-and-successful schedule in the experimental Quad core schedule line.

==Origin ==

==Origin ==

The first QC schedule, QC0, contains '''no naps and only 4 core sleeps'''. It was briefly mentioned in the [https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W/ref=sr_1_1?dchild=1&keywords=ubersleep&qid=1605240955&sr=8-1 Ubersleep]book by Puredoxyk under the name  “Alternate Segmented” variant. However, there was no adaptation success ever reported at that date, until 2020. No optimal scheduling was mentioned in the book either. There have been some attempts up to date, but with limited success. Currently, QC0 is one of the 5 polyphasic schedules with ''only core sleeps'' (the other 4 being [[Segmented]], [[Siesta]], [[CAMAYL]] and [[Triphasic]]).  

The schedule was briefly mentioned in the [[Ubersleep]] book by Puredoxyk under the name “Alternate Segmented” variant. However, there was no adaptation success reported until 2020. Little scheduling details were mentioned in the book. There have been sporadic attempts over the years, but with limited success.

==Mechanism==

==Mechanism==

Similar to [[Tri core|Tri Core]] sleep, an advantage of QC schedule(s) is that they divide the day into several awake blocks with 4 core sleeps spreading across the day. Because different core sleeps yield different percentages of sleep types, this supports alertness and wakefulness and keeps homeostatic pressure low. Unlike schedules with a 6h uninterrupted core sleep, QC promotes deeper sleep compression with its single-cycle core sleeps, despite its decently high total sleep.  

Similar to [[Triphasic]], QC0 divides the day into four relatively small wake blocks in between the 4 core sleeps. This boosts alertness and keeps sleep pressures low. The four short cores may also promote sleep compression.  

The default QC variant involves having 3 core sleeps concentrated around night hours to limit inconvenient daytime sleep as much as possible, while the fourth core is placed in a position similar to the daytime Siesta core to balance the wake gap. One core sleep is more SWS-oriented, one is REM-oriented and the remaining 2 contain mixed stages. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and quality is expected to be deeper than a usual, uninterrupted 6h core sleep (e.g, [[E1]] core). [[wikipedia:Slow-wave_sleep|SWS]] deprivation symptoms are '''less visible''' on this schedule than on Triphasic, TC1 and other low-total-sleep schedules because there are 4 core sleeps to support SWS.

The default QC0 scheduling places 3 core sleeps during the night and early morning hours to avoid daytime cores, for convenience. The timing and role of the daytime core resembles that of [[Siesta]], dividing the daytime wake gap into two halves. The first (evening) core sleep is mainly filled with SWS, whereas the morning one contains much more REM. The remaining two cores, one at night and one in the day, contain mixed sleep stages and likely more light sleep. Because of the segmentation into multiple small core sleeps, sleep [[repartitioning]] and [[sleep cycle compression]] is expected to be more intense than on schedules with longer sleep blocks. [[wikipedia:Slow-wave_sleep|SWS]] deprivation symptoms are less apparent on this schedule than on Triphasic or any other schedules with lower sleep totals.

== Adaptation==

== Adaptation==

As adaptation progresses, it is also normal to run into SWS wakes especially in the core sleeps around SWS peak and early second half of the night hours (00:00-04:00 AM) when SWS pressure still lingers. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual core|Dual Core sleep]].  

As adaptation progresses, difficult wakes may occur, especially in the nighttime core sleeps around the SWS peak, but also in the morning around REM peak. Theoretically, the adaptation first starts with SWS getting into all core sleeps, and [[wikipedia:Rapid_eye_movement_sleep|REM]] deprivation ensues. As REM pressure builds up, both SWS and REM will be repartitioned into each core sleep, and finally an equilibrium is reached when waking up from all core sleeps is refreshing and energy level throughout the day becomes stable. A core near or at sunrise hours will contain predominantly REM, while a core around SWS peak hours will heavily favor SWS. With this feature, QC0 also possesses the characteristics of [[Dual core|Dual Core sleep]].  

==Difficulty==

==Difficulty==

Despite looking to be a somewhat “easier” Triphasic variant with an extra core sleep, most inexperienced polyphasic attempters reported '''difficulty falling asleep''' in some sleep blocks, especially the cores during [[graveyard hours]] when adaptation first begins. It is then increasingly difficult to handle SWS/REM wakes at the end of each core sleep as sleep onset issue remains present. This is most likely because of the schedule’s total sleep and distribution of sleep blocks, which does not initially raise [[Sleep Pressure|homeostatic pressure]] high enough to facilitate sleep. Finally, poor quality core sleeps result in [[Oversleep syndrome|oversleeping]] when they finally manage to fall asleep in a core as sleep pressure becomes high enough. Therefore, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking SWS wakes. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.

Despite it appearing to be an easier version of Triphasic with an extra core, many reported difficulty falling asleep in some sleep blocks when adaptation first begins. As time goes by, it then becomes increasingly difficult to wake up from the cores. This may be due to the distribution of sleep blocks, which keeps [[Sleep Pressure|homeostatic pressure]] relatively low.  

 

These symptoms may result in [[Oversleep syndrome|oversleeping]], as iwhen they finally manage to fall asleep in a core as sleep pressure becomes high enough. For this reason, it is advised that if it is impossible to fall asleep for a core after lying down for ~20 m, one should wake up and wait for the next core sleep rather than trying to fall asleep and risking SWS wakes. As part of a typical 90 m core sleep, failure to fall asleep fast enough will result in mid-cycle wakes; this makes adaptation to QC0 very challenging, and inexperienced sleepers should '''NOT attempt''' this schedule. '''[[Meditation]] methods''' as a way to relax and aid the body in preparation for sleep are recommended at an early adaptation stage for this schedule.

==Lifestyle consideration==

==Lifestyle consideration==