Changes

== Scheduling ==

== Scheduling ==

For average sleepers, the schedule would include at least ~4-5 hours of sleep from the two cores, with about 1-4 naps of 10-20 minutes in length. 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 around night/early morning hours. A longer Pronap of up to 45m might be plausible during early morning hours (6-10am) 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 wake gap between 2 cores can increase or decrease depending on days. Each 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 average sleepers, the schedule would include at least ~4-5 hours of sleep from the two cores, with about 1-4 naps of 10-20 minutes in length. Nap spacing should take into account natural periods of tiredness, such as the early afternoon circadian dip. A pronap may be viable, but is less useful than on SEVAMAYL if you already have a core near the dawn hours.  

 

The wake gap between 2 cores can vary on a day-to-day basis. Each core might be flexed or changed in length to some extent. As with SEVAMAYL, it is not recommended to add or remove sleep cycles more than once a week, as either sleep debt or lengthening can destabilize the adaptation to the reduced total sleep.

== Adaptation ==

== Adaptation ==