Changes

{{TNT|SEVAMAYL}}

{{TNT|SEVAMAYL}}

== Scheduling ==  

== Scheduling ==

Schedule a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. 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 pronap 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.

Schedule a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. 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 pronap 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.