| || | submitted by GeneralNguyen to polyphasic
Greetings polyphasic sleepers,
So after rigorously following a flexible dual core sleep regime for 50 days (42 days to adapt)
, with some days experimenting with small niches and further expansion of what can be achieved on a flexible sleep pattern, today I present to you a very cool polyphasic schedule that can be sustained for long term once adapted: DUCAMAYL (Dual Core as much as you like)
, or basically “Sleep whenever tired in the form of 2 cores and multiple daytime naps
”. What has been awaited for a long time now is a realistic dream that comes true. In this post, as an experienced dual core sleeper through the years I will try to explain and dig deep into what has been considered an outclassed sleep pattern compared to the ubiquitous Everyman system and see how many weapons its arsenal can offer. As usual, the information relay may be longer than expected, so I appreciate the time you take to read through everything and bear with me.
Figure 1. A sample DUCAMAYL variant
- Proposed by: The Discord Polyphasic Community
- Total sleep: Undefined, usually 5.5-6.5h
- Classification: Flexible, SPAMAYL variant with 2 core sleeps, Multi-core variant
- Specification: 2 core sleeps (no upper limit in duration) followed by a varying number of daytime naps (at least 1), varying nap duration/core duration occasionally
- Mechanism: Variant of SPAMAYL that includes 2 core sleeps. Evolves well from adaptation to DC1-extended, DC2-(extended) and DC3-extended. The first core sleep provides a higher percentage of SWS while the second core a higher percentage of REM. Earlier naps in the day can contain REM sleep. Requires a great sense of tiredness timing to schedule each sleep block accordingly to avoid excessive tiredness from extended wake periods. Once adapted, a core sleep can be extended by 90m occasionally. Wake gap between 2 cores can be long or short depending on days and the amount of nighttime activities. There is no upper limit in core and nap duration and the number of naps per day.
- Adaptation Difficulty: Hard
- Ideal Scheduling: Both core sleeps around graveyard hours with some degree of flexibility (maximum flexibility is recommended to be 90m back and forth). A nap can be taken during noon break from work/school and a nap after work/school. Wake gaps during the day are usually longer than at night, and fewer naps in the day are needed to sustain alertness thanks to the second core with abundant REM sleep. Personal tiredness level dictates nap placement. 1-3 daytime naps of 10-20m in length, and core sleeps follow a 90m cycle in scheduling. Longer naps (e.g, 30-40m) as extended naps/Pronap are viable in early morning hours (6-10 AM) and if all SWS has been accounted for.
This is my DUCAMAYL variant, more info on how I adapted can be seen from my Reddit profile.
Historically, this schedule surfaced for the first time in 2017
, as rumors and establishments of its mechanics were roughly sketched in the Discord channel. The first anecdotal, unofficial success and inspiration was from u/aethermind
’s father who has been unintentionally doing this schedule for 3 decades
(but no details about his “adaptation” were actually known or logged) without visibly serious health issues (aside from some stress from his own work nature). His DUCAMAYL variant revolves around alternating between 1-2 naps
from day to day and somewhat flexible core sleeps. It was then proposed as a counterpart to SEVAMAYL
, except with 2 core sleeps as part of its dual-core nature. Since then, multiple cold turkey attempts were kick started, but unfortunately all led to failure. It wasn’t until late 2020 that there were 2 anecdotal successes with it. Thus, with the recent discoveries I only added some new mechanics and utilities to it.
At first glance, DUCAMAYL is an empowered version of a dual core schedule, with enhanced flexibility and resilience to changes in sleep times once adapted. However, at its heart, it is an adaptive evolution
from the original Segmented sleep, whose natural creation dated back to the pre-industrial era (1750-1850), making it ~250 years old
as of today. With the utilization of naps and flexibility, DUCAMAYL allows some sleep reduction from both cores of the original Segmented sleep.
Similar to SEVAMAYL, adaptation to DUCAMAYL bears a very strong resemblance of how to make a polyphasic schedule flexible to great extents. An adaptation to a dual core schedule with strict sleep times
is required first as it is a crucial step. I adapted previously to a strict DC2-modified variant which took around 1 month, before heading to DUCAMAYL, which took another 42 days
to adapt to. An adaptation to flexing each sleep block and alternating the number of naps can be done to adapt to DUCAMAYL eventually. At least this is how I made this schedule highly flexible after a long yet mild adaptation.
The adaptation to DUCAMAYL, presumably from a strong and moderately easy adaptation to the strict version of the corresponding base dual core schedule, will be mostly Stage 4
. This means that it is normal to experience more energy dips and sleep inertia after waking up throughout the day, but on average these slumps are mild and can be handled with active lifestyles. A good gauge of this stage 4 is a comparison of mental/physical performance during this flexing adaptation with a good night sleep on a fully adapted polyphasic or a well-sustained monophasic schedule (e.g, functioning/exerting at ~75-80%
of fully adapted sleep). Oversleeping chance remains, so it is necessary to stay on guard. Productivity decline can be seen depending on individuals when adapting, but not too bothering and mind-numbing like being in Stage 3.
Regarding expansion of flex range, it is worth noting that it may not be possible to achieve a certain flex range (e.g, 90m lateearlier than original time of a core sleep) if stage 3 symptoms start to show up consistently
or if stage 4 symptoms persist for more than a couple weeks. This comes down to how easy the adaptation to the strict dual core base is, personal assessment of tiredness to properly get high quality naps/cores, personal ability to adapt to different sleep times and the total sleep of the strict dual core base (I posit that at least ~5h total sleep for both cores
is needed to make flexing easier, for an average 8h monophasic sleeper). If the flexing progress plateaus, it is a wiser move to stabilize sleep time (smaller flex range) and avoid sudden large jumps in sleep times from day to day.
Once adapted, the schedule can be controlled, modified and morphed to great extents. Despite all that, both or one of the core sleeps of DUCAMAYL may remain stationary through the entire flexing adaptation while the focus is on flexible nap timing.
A. Transition steps
Below are the possible variants that could afford DUCAMAYL transition, with standard scheduling. Note that these examples are not absolute and only serve to demonstrate how flexible and what forms DUCAMAYL can hold.
- DC1-extended (6.3h) => DC1-ext-flex => DUCAMAYL
- DC2 (5.2h) => DC2-flex => DUCAMAYL
- DC2-modified (5.7h) => DC2-mod-flex => DUCAMAYL (Current variant that works)
- DC2-extended (6.7h) => DC2-ext-flex => DUCAMAYL
- DC3-extended (5.5h, extension of 1 core) => DC3-ext-flex => DUCAMAYL
- DC1 (5.3h) => DC1-flex => DUCAMAYL
- Bimaxion (4h) => Bimaxion-flex => DUCAMAYL (Current variant that works)
- DC3 (4h) => DC3-flex => DUCAMAYL
See the Pros & Cons section
for alternate scheduling of Dual Core bases.
For the most part, the extended versions pose a much better adaptation opportunity for transitioning to DUCAMAYL, thanks to a higher amount of light sleep to afford moving sleep around without irredeemable consequences (Similar to SEVAMAYL). All schedules with 2 core sleeps make for possible candidates. The first 5 options hold good viability to choose as the first adaptation step (although option C is only recommended for experienced sleepers or those who know their sleep architecture well enough). Likewise, DC3 (especially extended in option 5) is very clunky to schedule to fit 3 naps in (and a total of 5 sleeps a day). It is outclassed by its two brothers DC1 and DC2 when it comes to convenience in scheduling viability. Despite the inherent disadvantage, it can appear in a DUCAMAYL form more often (e.g, some days taking 3 naps).
A rarer sight is Bimaxion
, a variant that a sleep mutant in the Discord is capitalizing on thanks to her lower sleep requirements (~5-6h monophasic each night). It resembles DC2 while sparking Dymaxion naps and Dymaxion distribution of sleeps. This makes for an interesting transition to a DUCAMAYL variant with primarily 30m naps. Regular DC1
is borderline with inflexibility, so it may only suit those with slightly lower sleep needs (~7h monophasic) and one core may have to be stationary. I also did not see much record of adapted people making regular DC1 very flexible. The last 2 options
are only designed for mutant sleepers basically. Polyphasic beginners, those who have trouble sleeping through one long monophasic core, and people with higher sleep requirements can attempt extended versions first. More on flexible sleep mechanics
Since Dual Core sleep already has 2 core sleeps occupying a fair amount of graveyard hours, and the second core takes care of quite a bit of REM need each day, the amount of daytime naps, although has no upper limits on paper, varies between 1-3
daytime naps in practice. Depending on the chosen first adaptation step to a particular dual core schedule, the number of needed daytime naps is often reflected in the final DUCAMAYL variant.
- A DC1 sleeper can comfortably alternate between 1 and 2 naps daily or depending on days (e.g, days with more mental work, strenuous physical labotraining or a bit more emotional stress).
- A DC2 sleeper can take an average of 2 naps per day - meaning days with 1 nap (high energy, not feeling the need for 2 naps/scheduling of daily tasks, too busy for 2 naps) alternating with 3 naps on other days (weekends/holidays) is how things turn out.
- A DC3 sleeper can alternate between 1-4 daily naps if allowed, or just 2-3 naps depending on the duration of their core sleeps. The naps then have become flexible across a wide range of sleep times as displayed in the DUCAMAYL charts above to be scheduled at will, hence the varying number of naps from day to day.
: The wake gap between 2 cores can be at least ~2.5-3h long on some days/usual scheduling and ~4.5-5h on other days when the need to finish planning or other activities during the night gap arises.
Because of the reduced efficiency of flexed sleep compared to strict sleep timing schedules, it is normal to expect sleep onset for all sleeps to be slightly longer
than on strict schedules as the naps and core(s) are shuffled around which may result in some changes in sleep architecture. Thus, it is also common to be able to stay alert until the second core or a particular nap longer or shorter depending on days because of a different percentage of vital sleep yield. Both core(s) and 1 or 2 naps at a time can be flexed, and should be started with small increments in flexing (e.g, 15m-30m flex in both directions, get adjusted to this range and then expand the range in bigger jumps).
When flex range widens, it is also normal to trigger a new flex range in a nap or core as the previous sleep block is flexed
- take this as an opportunity to develop more flex range for that particular sleep block. For example, a delayed nap/core can automatically push the next nap/core back. As periods of drowsiness occur around the originally scheduled sleep, an extra nap can be added in a deemed long wake period to get used to the alternating nap numbers from day to day, as well as the changes in the number of waking hours between both core sleeps. All in all, having multiple sleep blocks, complemented by restful and well-timed naps keep the schedule structure resilient with continual flexibility of sleep timing. As a compensatory mechanism of a typical “-amayl” schedule, highly flexible sleeps result in multiple variations and modifications to the number of sleep blocks and/or sleep duration from day to day.
C. Why does this schedule work?
As evidenced in Chapter 6
of Why We Nap
by Claudio Stampi
, napping behavior not only occurs around the circadian nadir (2-5 PM)
but can also at late morning hours (10 AM-12 PM)
even when night sleep appears sufficient. The timing of spontaneous naps shows a strong relationship with core body temperature
- it was also concluded that while nocturnal sleep is associated with low core body temperature, spontaneous daytime naps share a pattern of nearing or at maximum core body temperature (we also see napping after work, around 5-6 PM). The idea of DUCAMAYL (same as on SEVAMAYL) is to time the naps at these circadian spots to relieve homeostatic pressure while the 2 main core sleeps provide a major amount of SWS and REM sleep accordingly, simulating the structure of Segmented sleep. Cores are located at night, while naps dominate the daytime hours
Interestingly, Stampi also mentioned the use of napping when core body temperature is at its minimum (which coincides with the timing of the nocturnal core sleep), and finds out that the nap lengthened to a 6.3h core in some subjects. Granted the subjects were not habitual nappers, it still suggests that it is easy to oversleep during graveyard hours
with short power naps where body temperature is low (assuming normal nocturnal sleep), and the more ideal way is to nap during the day and not later (which clashes with the potential Forbidden Zone of sleep
) or late into the night (higher risk of oversleeping in SWS peak hours).
Pros & Cons
In order to take a clear look at the potency of DUCAMAYL and what it can offer compared to other polyphasic schedules, especially SEVAMAYL, it is necessary to look at the pros and cons.
Figure 2. A DUCAMAYL variant with micronaps and core extension under emergency
- 20m power naps offer strong utility - this is part of why Everyman is so commonly used. They are long enough to contain a good amount of REM sleep/NREM2 sleep for generic recovery/memory consolidation, while also short enough to be placed into the schedule more easily. They appear to be able to survive long-term as with enhanced flexibility, whenever work or stuff get into the original nap time. Compared to schedules with only cores (except Segmented) or having daytime core(s) (e.g, Siesta, CAMAYL), this is a massive advantage.
- Flexible core sleeps - on DUCAMAYL both core sleeps have potentially some natural flexibility built in because the total sleep is oftentimes high enough. Core flex of 15-30m from day to day should be realistic (taking just some days to 1 week to be adapted to). Larger flex ranges (up to 90m currently) are also possible to achieve and prove to be valuable in a lot of instances, but take longer to adapt to (up to a couple weeks without any interruptions in scheduling). Since both cores can become quite flexible (aside from variants whose total sleep of both cores is less than 4.5h), the amount of waking hours at night between 2 cores also varies - on some days when a sleeper wants to finish a movie or binge-watch some random TV show, they can expand the night gap and delay the second core. On days without much planning or not a lot of things to work on, they can move both core sleeps closer together and start the day after the second core earlier. When adapted preferably after some time, it is also possible to sometimes extend a core by 90m (once per 7-10 days perhaps). When more wake time is needed, a cycle can be cut from a core for a day, more naps and core extension can be scheduled some days later to catch up. On nights where there is nothing much to do, the first core can occupy those early evening hours, being earlier than the original sleep time.
- Late core sleep is viable - for extended versions like DC1-ext, it is viable for the first core to be scheduled at 11 PM or midnight (with a dark period around 9 or even 10 PM) due to a higher amount of sleep. Starting the first core at 11 PM can rival certain Everyman scheduling (e.g, E3 core which starts early, or E2 core which also starts at 11 PM by default), making DUCAMAYL a lot more resilient than a regular dual core schedule where the first core sleep can start at even midnight some days.
- The strong bond of dual core system - Compared to SEVAMAYL which only has 1 core sleep, when things go wrong for the core the naps are also largely affected (more grogginess upon wake due to unfulfilled vital sleep need), the second core of a dual core system can support the disruption(s) and inconsistencies in the first core. This can be done by either extending the second core on disrupted days and/or extending the first core the following night once adapted.
- Allows varying nap duration - On some days or on scheduling variants that have an early second core (e.g, ending before REM peak hours), a Pronap (30-40m nap) in REM peak (~9-10 AM) is still viable to pull off for more REM sleep and wakefulness sustaining in anticipation of a long wake gap that does not allow any naps until much later in the day. One would think a normal Dual Core schedule does not need any Pronaps, but this is not exclusive to Everyman schedules. Similarly, occasionally extending a nap (before ~3 PM) to 25m-30m for extra rest is also possible, but should not be abused unless the adaptation and usage of 30m naps have already been used from the beginning (e.g, Bimaxion) and can lead to SWS wakes. In emergency or inconvenient situations, appetitive naps, scheduled naps of only 5m or reduced nap duration of only 10-15m can also be scheduled to sustain wakefulness until the next nap or core. Nap duration can also be reduced for later hours in the day (~6 PM onward) to avoid extra grogginess due to nearing SWS peak, or because of natural wakes. It is also possible to sometimes set the alarm for longer than 20m (e.g, 30m) to reduce the pressure of having to confine to only 20m naps and still avoid SWS at the end of the nap. This will ensure the actual sleep duration hovers around the 20m mark or higher likelihood to get actual rest from the nap. Regardless, if the base adaptation is 20m naps throughout, these tricks should be used moderately often at best, and reserved for after adaptation.
Figure 3. First core being skipped, and extension of second core on party night
- Multiple micronaps, 5-10m are taken (no upper limit for number of naps each day) because of prolonged obligations that do not tolerate the usual 20m naps.
- A longer nap can be taken before a social event in the evening for more alertness, while the cores are delayed into the late night hours. Note: After the party, if too sleepy and not have time to wait for the dark period, just do 15-30m of no blue lights/electronics before the first core. As long as these evening interruptions do not occur too often, the schedule should be able to recover from the damages.
- The following “recovery day”, there is no upper limit of core duration. Although to prevent destabilization (messed up repartitioning) of the whole schedule, only one full cycle is added to the SWS core, the SWS core is scheduled earlier (for more SWS), and one extra nap is added. This can be done on weekends or holidays and in the case of slight sickness and training in excess. This temporary Recovery state can take more than 1 day, so extra naps may have to be maintained until alertness levels are back to normal.
- Depending on the alertness levels from the sleep deficit, it may or may not require the immediate addition of a full cycle to the core the following night - the following day(s) can proceed with extra naps or somewhat longer naps (e.g, 30m naps) to gauge alertness and overall productivity. This highlights the important trait of “-amayl” schedules - the ability to sleep when tired and listening to the sleep cues by the body.
- This scenario is a simulation of another successful DUCAMAYL adapter with reduced sleep requirement (~5-6h monophasic) coping with a party night on schedule. She adapted to strict sleep times on Bimaxion first, stayed on it for several months before making it flexible to become DUCAMAYL.
- After the party, the first core had to be skipped, and the second core was extended by 90m as the dark period shortened. Napping resumed in the flexible, adapted window, with taking 1 extra nap (3). The structure temporarily became a highly flexible Everyman variant.
- Depending on the requirement to wake up early in the following morning, this is a tough but viable way to survive a social event once in a while. It may be better to resume 2 core sleeps, with a short wake gap to resemble Dual Core structure to limit the chance for a long crash in the second core or causing excessive tiredness that takes several days to bounce back, which now takes all the sleep pressure from the skipped first core.
- This highlights the sturdy second core, circadian-wise it’s always around the second half of the night, so the rotation wasn’t too extreme when the first core was skipped. The second core backed it up.
- It would be ideal for the social event to take place after adaptation to DUCAMAYL is completed, or near completed, to minimize damage to the structure.
Figure 4. A DUCAMAYL variant (evolved from a DC2 base with a Pronap in REM peak)
- Versatile alternate scheduling: There are other much less popular variants of Dual Core presented below. These can suit the preference of some people, but they have much less reported successes over the years. Versatile variants, but I wouldn’t recommend them.
Figure 5. A DUCAMAYL variant (evolved from DC1 base) with a daytime core
- The first core takes care of ideally all SWS needs with 2 full cycles and located in SWS peak hours. The Pronap is to further support REM sleep because the second core is still way before REM peak.
- The second core and the Pronap deal with the remaining REM sleep. When the pronap becomes more flexible through DUCAMAYL adaptation, this nap may sustain wakefulness for the rest of the day (scheduled out of REM peak), resulting in needing only 1 nap for that day in case the second nap has to be skipped.
- Alternatively, if there is no Pronap in this specific DC2 variant from the start, then after adaptation to DUCAMAYL, the first nap can be extended for a couple minutes to become a Pronap occasionally.
- Located in the afternoon hours, the second nap likely contains mostly light sleep and becomes a strategically flexible nap.
- This nonstandard setup makes the SWS core a lot more susceptible to evening event interruptions so its viability is more limited.
- This Dual Core variant has been attempted and reported some success (1 or 2 known cases in the Discord) over the years, so a route to DUCAMAYL is theoretically possible.
- I am not sure what the advantages this would present compared to the traditional DC1 setup, although I’ve heard from some people that a dawn nap gives them better vivid dream recall opportunities than a whole core sleep. Some people may also prefer a longer daytime sleep to a nap, which is a bit similar to Siesta sleep. For long term maintenance of the schedule it is more recommended to reduce the duration of daytime sleep.
- This is one possible variant for a third shift worker, although I currently do not know if there are any successful attempts. Working the third shift that allows 1-2 flexible naps may also be very difficult to pull off; short naps in graveyard hours (midnight to 8 AM) likely results in SWS naps, and flipped circadian rhythm (inverted dark period management) can prove to be very challenging to adapt. For Segmented sleep with similar core distribution above, there has been some more success as total sleep is higher.
Figure 6. A DUCAMAYL variant (evolved from DC1-ext or DC2-ext base) and core extension for a high sleep need individual
- Nap timing flexibility - as an integral part of the schedule, the naps are designed to be highly flexible. Having to nap later, at 3 PM today? No problem, nap at 3 PM then. Cannot nap at 3 PM tomorrow? Then time it at 5 PM or earlier than 3 PM if possible. Is it possible to nap at even 11 AM? Absolutely, if the core ends at ~6:30 AM for example. Only have time for 1 nap today? Then do 1 nap. Failed a nap because of peer pressure/being too excited than normal? Take a 20m nap later when ready. Etc etc. Though not ideal, it is possible to stay awake for 7-8h from the second core to the first nap in the day, depending on busy days and how much sleep the base dual core schedule has.
- The second core sleep - The advantages from having this core sleep (around sunrise/second half of the night) are underrated. This is absolutely the stronghold for morning productivity that I get, all the way to noon. It’s just so much easier to get at least some REM sleep during a dual core adaptation and even the strong chance to recall vivid dreams because of more REM sleep. This feature is also what I find superior to Everyman design that can help combat excessive drowsiness during the early hours of the day (e.g 4-8 AM) even when adapting. Located at very late hours at night, this core is also pretty much guaranteed a safe spot from any real life interruptions.
- Favors those who often wake at night - Like any other dual core variants those who keep waking up at night may find DUCAMAYL a final schedule with proper lifestyles by starting an adaptation to a strict dual core schedule.
- Tankiness - On days where no naps can be scheduled, it is possible to temporarily revert to Segmented sleep by extending 1 cycle of sleep for that day. Ideally this should work out fine after adapting to the flexibility of the schedule. Skipping all naps too often (multiple times within a 7-10 day span) can end up ruining the whole schedule as the nap architecture becomes destabilized. Likewise, for an occasional party night, both cores can be delayed further into the morning and take some days to stabilize the schedule again.
- Simulation of a day where all naps (1-2 naps) have to be skipped. On that day, DUCAMAYL reluctantly became Segmented.
- The following “recovery” night, a full cycle is added to the first core, and napping resumes as normal. In the following days, core durations are back to 3h.
- Sufficient SWS & supports physical activities - since there are 2 core sleeps SWS has double the chances to enter both cores. The way this works is that dual core sleep utilizes the sleep peaks for optimal SWS which is critical for physical recovery. On extended variants or variants with at least 2 full cycles around SWS peak for the first core, this should not be an issue.
- Moderate sleep reduction - The big majority of sleepers come here to get some more waking hours each day. A normal 8h monophasic sleeper with normal sleep requirements can still gain ~90m of extra wake time each day (or more) on DUCAMAYL with DC1-ext base. A sleeper with a longer monophasic duration will be fond of extended variants with some flexibility in the cores. While the sleep reduction is not that great compared to Everyman and Uberman, the freedom to nap is what keeps alertness high for the whole day, as I truly experienced how it feels to be powered up by them.
- Vulnerability of the first core - As a usual dual core system, DUCAMAYL also suffers the same weakness as other dual core schedules, although to a lesser degree. The first core + dark period combo often invades the evening hours (8-9 PM onward). While this is seen as a con, having a 60-90m dark period before the first core (on extended dual core variants) is fine. Despite flexibility in scheduling, DUCAMAYL’s first core can be thrashed in quality if delayed too late into the night. The less total sleep each core has, the more constrained the first core should be in the early SWS peak hours.
- More total sleep than Everyman - I don’t see this as a con but I understand why. After all, Everyman gives a bit more sleep reduction.
- Only works with flexible lifestyles - Because of the nature of the schedule and the requirement to schedule naps/cores at the right time, normal school, 9-to-5 work schedules (without any possibility for nap placement in the middle of the long wake gap) restrict the freedom of the sleep pattern and may result in unruly tiredness when performing tasks during these consistent, extended wake periods due to flexibility in sleep times. Tiredness can enter these hours once the body decides that these hours require sleep which in return reduces productivity levels. Similarly, chaotic shift work rotations will also destroy the natural circadian rhythm (cores at night naps in the day) when adapting. Having shift work also inverses the circadian rhythm, making it much harder to adapt to.
- Unpredictability & Social Pressure - A decent con that cannot be overlooked. With the unpredictable nap timing that cannot be delayed by more than some hours, nap quality may suffer from workplace or unfavorable napping environments. For example, when it is required that one have to nap in the car, on uneven surfaces, during noises, light and have little to no time to cool down before a nap, naps can falter and put more pressure on the core sleeps. Same with the core sleeps when extended wake periods occur too often. Frequently allowing this to happen can lead to destabilization.
- Harder adaptation than Everyman - this is true, as of now we have yet to fully understand the truly optimal scheduling for Dual Core sleep (aside from the extended variants which have a lot of success). A con that also makes it less tempting than Everyman.
Similar to other “-amayl” schedules in stock, flexible work-at-home
and unorthodox occupations that allow rest intervals during work may benefit DUCAMAYL. However, the marked difference in scheduling DUCAMAYL core and naps is that the morning hours after the second core sleep can utilize alertness for several hours ahead, paving the way for a long, uninterrupted workflow
that suits specific teamwork jobs (e.g, requirement to be present at a company/office for a whole morning) while having flexibility of extra/inconsistent work hours.
On the weekends or on days off work, it is possible to take naps earlier than usual (e.g, 10 AM) in the event that one has to stay awake for long periods of time in the afternoon/evening for social commitments. Because of the short power naps’ malleability on the schedule, it becomes easy to anticipate events that come in the way to schedule naps before and after an event, without disrupting the core sleep at night. During this enhanced flexibility as gifted by the correct sense of sleep timing, it is also possible to schedule naps in unfavorable zones such as the 5:30-7 PM
range if required (although this should be done seldomly). Just be mindful of the late nap’s timing so that it won’t affect sleep onset of the first core sleep.
- Dark period application:
Despite the flexibility of scheduling, it is strongly recommended to start and end the dark period at the same times everyday
. 2 cores can be flexible but should start after a dark period has begun for some time. When time is crunched, starting the first core 30m-60m after the dark period has begun (rather than the recommended 2h) is also acceptable. In situations where the dark period has to be skipped on some days, it is then recommended that 15m of no electronics/blue lights
be used before the first core. Having a stable dark period from day to day is what keeps the whole schedule on track. Once adapted, it is also possible to occasionally delay dark period’s start time before the first core when needed.
- How to handle the wake gap between 2 cores:
Previously, in the pre-industrial era, people often woke up during the night and then engaged in various activities. As researched
, they had sex, wrote poetry, meditated, cooked, prepared food for the next day and even prayed
(Segmented sleep is described in the Bible
and is also practiced by some religious groups like Muslim), to name a few. However, during the current technological era, our sleep pattern has changed to monophasic because of the advent of blue lights. The birth of Dual Core sleep follows the Segmented sleep pattern that we know today. And it only makes sense that the change in era and such simplistic activities are what polyphasic sleepers often ponder on when they begin a dual core schedule: What to do during the wake gap between 2 cores?
It is true that staying awake lonely at night when everyone else is sleeping and especially having nothing interesting to do can quickly become a daunting task to stay awake for many hours straight. For naturally segmented sleepers, this is not a big problem, but for non-segmented sleepers, there are a few tips to optimize these hours:
- Make a list of what activities or tasks that can only be achieved at night time or much better done at night than in the day. Take advantage of the silence of the night. This includes entertainment activities (e.g, watching TV shows), studying (after the first core) to revise the learned materials prior to the first core. Entertainment is fair game if you have not had a chance to enjoy them properly for a while. Being alone can also be an advantage at times.
- Dedicate to self-care. Self-care involves a lot of things, and it’s always a good thing to look after yourself when you have been too tired from working and committing to other obligations in the daytime. Self-care is also a great way to relieve built-up stress and anxiety. Autogenic training, meditation, yoga and stretching all come to mind. Just a brief session of 30-45m will help. Self-care isn’t something exclusive to Dual Core sleep - it can be utilized on any polyphasic schedules as well.
- Plan your next day or day(s). Planning activities is often the activity that takes the most amount of time if you fully craft out what you have to do in the day. In the roles of CEOs, managers and probably even interns and students, you will have a lot to work on and be concerned about. With clear planning comes clear execution of tasks - the worst thing of being on a polyphasic schedule is not being able to utilize the promising extra waking hours you gain from your hard-work adaptation. Thus, time management is key and if you think hard enough, I don’t think you run out of things to do.
However, like other reducing polyphasic schedules, sleeping in excess due to sickness, injury, emotional distress (one way that the body requires REM rebound to cope with stress via an adaptive recovery mechanism
) and excessive substance use (e.g, weed, alcohol) can destabilize the schedule’s structure. Living together with individuals who do not accept polyphasic lifestyle is also a massive roadblock that will not only hinder adaptation but also wreck the adapted state completely. On variants with lower sleep total of both cores combined (e.g, 4.5h and less), strenuous exercising and high level competition with weightlifting can pose troubles for physical recovery due to the requirement for extra SWS.
Now, I am happy that the community has grown by a lot and we still see people arrive and want to learn about and try polyphasic sleep. From a seeming nail-in-the-coffin blows from articles trying to debunk polyphasic sleeping with little to no solid evidence in the 2010s to other radical-sleep-reduction wannabes on Youtube who completely disregard the practice of polyphasic sleeping to a totally different era and perspective on this “multiphasic” sleep method, we have gone a very long way. Especially this 2020 and forward, I would love to see the practice of long-term polyphasic sleeping coupled with flexible sleep schedules to avoid having to revert to monophasic or readapt to another schedule too often. 2020 also marked the soar of flexible schedules
, DUCAMAYL) together with the aligned forces of SEVAMAYL
and the guide on flexing sleep
to sustain a polyphasic schedule for long term. Several other tips on time management and productivity boost have also been laid out. It only makes sense that we now only learn to evolve and adapt to various situations. When “only strict sleep timing
” is the idea that has been instilled in the mind of polyphasic adapters for 2 decades and is the scapegoat for criticism of impractical long term sleep habits, DUCAMAYL is only one of the answers to such accusations. We may sleep longer now than thousands of desired-to-be-successful Uberman sleepers in the past, but with flexibility in sleep timing and solid time management, we are heading for the long game.
Whichever polyphasic schedules you are doing, I hope you enjoy your time on it and upgrade it to however flexible you want it to be. If you seek a long term solution, flexing sleep becomes a requirement as no lifestyles can be permanently strapped in one spot. For those who relish the Segmented vibe that evokes the vintage preindustrial lifestyle, what a time to be alive!
OK, after a considerable break, I've decided to put together a couple of these posts for the Investigations duology. With this first game, my opinions on characters who also appear in the sequel likely won't be quite as in-depth as they could be, because I'll be saving a lot of my thoughts on them for the sequel's post, but I think I'll still have plenty to say. First, my previous cast review posts:
... And let's get right into it, without further preamble! MILES EDGEWORTH
So Edgeworth has gone through a most regrettable drop in interesting character traits since Bridge to the Turnabout. I really don't care for his characterization in these two spinoffs - all the way through the original trilogy, Edgeworth had a broad range of sprites that showed clear cracks
in the stern-faced, unemotional façade he was trained to maintain. He wasn't good with people, but his experiences throughout the trilogy were always helping him to improve. He was learning to open up to people, and with time, he learned to recognize some of the emotional struggles others were suffering from. He didn't consider himself capable of solving their problems for them, but he was observant enough to learn quite a lot about the people around him with time.
In Investigations, all of that is gone. Edgeworth is a robot. The story makes no attempt to have him display any emotion more complex than "mildly perturbed" or "irritated", and this particular reduction to his character is perfectly illustrated by the smaller number of sprites he's given. All expressions to indicate concern of any kind are gone. The sprites that showed him angry or attempting a smile are reduced to use solely in two brief scenes that put him in handcuffs. This was a deliberate choice on the part of the developers to paint Edgeworth as being more cool-headed and unemotional than usual, apparently with the "justification" that he simply isn't around Phoenix in these two games, and Phoenix is the main person whose influence actually gets under his skin.
That sort of ties into one of the things that I blame for this overall problem. Investigations and its sequel both utterly refuse to feature Phoenix Wright, the most influential person in Edgeworth's life, in any capacity beyond silent background cameos, and this means that Edgeworth's single most important and most impactful character relationship is absent completely from the game. What does that leave him with? A detective he regularly belittles and disrespects, and a new, peppy assistant who likes him for no particularly obvious reason. The single greatest source of engaging character interaction Edgeworth has is missing, and yet this game doesn't even do anything bold or interesting with the others around him to make up for it.
It doesn't help that in this game, Edgeworth has no reason
to give a shit about anything that's happening. He's a Pinball Protagonist
at best, just being bounced around between events totally unrelated to him and reacting to them by becoming the Deus Ex Machina that solves every case to randomly occur around him. The closest thing this game has to giving him any actual emotional investment comes in Case 5, when Kay is suddenly taken hostage with a gun to her head, and that scene lasts about thirty seconds in a twenty-hour game.
And then, of course, there's Case 4. Ah, boy, Case 4 - I consider it the best one in this game, and yet it's simultaneously the one that gets the younger Edgeworth early in his prosecution career completely fundamentally wrong.
There's not a trace of the dishonest, shrewd individual that 1-2 and 3-4 showed this younger Edgeworth to be, prior to his reconnecting with Phoenix. This version of Bratworth is effectively unchanged from his older, post-development self in any meaningful way. At most, he's slightly
more immature, bickering childishly with the 13 year-old Franziska, and his mantra of "I will find the truth" has been temporarily replaced with "I will conduct a perfect investigation", whatever the hell that means. Was it a perfect investigation when, just a short time after this case, he deliberately concealed evidence and testimony from his own detective partner in 3-4? Was it a perfect investigation when he accused Maya, motive-free, of her sister's murder because some rando witness said she did it, and there was a piece of paper in the room with her name written on it? This diminishes and does a disservice to Edgeworth's long run of character development, seemingly just because this game's writers were afraid to portray even Edgeworth's younger self as the bastard he undeniably used to be as long as he was still going to be the protagonist.
To make this problem even worse, Case 4's fairly lengthy runtime is spent almost entirely on Edgeworth actively defending
Gumshoe from suspicion for no particularly evident reason other than "we want to establish why Gumshoe is such an Edgeworth fanboy". There's no logical reason for Edgeworth to act this way at this point in his career, given what we know he would go on to do in his cases between here and his meetings with Phoenix. Now, this also speaks of a greater problem the Investigations games have overall, in that every case
in the duology requires Edgeworth to spend at least a little while defending someone just so the game can have cross-examination debates with other characters, despite his not being a defence attorney. At least the sequel makes up a reason to justify it some of the time. BUDDY FAITH
Bold of Yamazaki to have a character whose appearance is based on him killed off one minute into the first game he ever directed. DICK GUMSHOE
Unfortunately, I don't find that there's all that much to Gumshoe in this game, either. He's quite good in Case 4. Otherwise, though, his character has largely been reduced to Edgeworth Fanboy #1, and rather bafflingly, the game keeps making up excuses to have him dragged away from Edgeworth's investigations and preventing him taking part in the proceedings. I say it's baffling because these two games clearly have no problem with having several characters accompany Edgeworth at once, and yet Gumshoe is still the serial victim of plot reasons dragging him away.
He's been made quite a bit dumber in this game, as well. Flanderization will not be stopped, I suppose. I'm also kind of annoyed here and there by how often this game uses Edgeworth treating Gumshoe like dirt as comedy. WINSTON PAYNE
The recurring gag with characters who have met Payne before not remembering who he is is still hilarious. MAGGEY BYRDE
Probably my favourite Maggey appearance. I don't love the artstyle change that the Investigations games took with the characters a lot of the time, but Maggey made the jump really well. She's adorable here, and her relationship with Gumshoe is really heartwarming. She's even calling people "pal"! JACQUES PORTSMAN
Dull. Some funny animation quirks, but there's not much to Portsman. He's pretty incompetent, only ever thinking his plans halfway through. AKBEY HICKS
The first in what will become a trend with the Investigations games - characters who don't look like they're from an Ace Attorney game. Hicks just looks like a mid-2000s anime protagonist. RHODA TENEIRO
So I like Rhoda. She's cute, unintentionally (on her part) funny, and I do genuinely feel bad for her, terrible aesthetic sense and all. I think it's kind of charming that she, ever the professional, so obviously ends up infatuated with Edgeworth. Poor Rhoda - even if Edgeworth wasn't so completely oblivious, he still wouldn't be interested. CAMMY MEELE
I like Cammy, too. If it weren't for a certain lady from Cases 4 and 5, she'd be my favourite culprit in this game. She's like if April May was several times smarter, not only covering up her crimes much more cleverly, but also seeming much more capable of using (juvenile turn of phrase to refer to her massive, exposed tits goes here)
to her advantage. I kinda love her ridiculously huge waterfall of hair, which is so large than not a single one of her dialogue sprites can contain it. Her expressions and animations are great before and after the act breaks, too, and her incredibly silly theme music
provides some great misdirection. ZINC LABLANC
As detestable as I'm sure the creative team intended. Lablanc is obnoxious down to an expert level, and I think more than a few people probably hoped he was the culprit just so they could see him go to jail. SAL MANELLA why does he get a cameo FRANZISKA VON KARMA
So, while Franziska goes through an unfortunate regression in character development right out of the gate in Case 2, she does get much better in a hurry, ultimately becoming a better-developed character than her main series self, who really only gained any notable depth in AA2's post-credits scene and her part in 3-5. Here, we dig into Franziska's long-running sibling rivalry with Edgeworth, and we see how their upbringing affected her self-esteem, her father's apparent favouritism toward Edgeworth motivating her to excel in hopes of eventually "defeating" him.
She gets at least a few good scenes with Kay, letting a bit more of the private side she usually keeps so well-hidden show in their conversations. She also provides very effective help to Edgeworth in Case 5, even if it's under the pretense of making him her subordinate, which she's perfectly happy to lord over him whenever she wants.
The whipping still isn't funny. And really, Franzy - give it up when it comes to Larry. He's clearly into it. OLIVER DEACON/COLIN DEVORAE
... I don't wanna talk about The Kidnapped Turnabout.
This guy's dead. ERNEST AMANO
Another for the "doesn't look like an Ace Attorney character" pile. Guy's as much of a scumbag as you'd expect from a good friend of Manfred von Karma's, if a fair bit better at hiding it. For some reason, I find it hilarious when people are annoyed by his "now, now..." animation.
He wouldn't fit into a Mario Party game nearly as well as the theme music used for him
tries to suggest. KAY FARADAY
The shining ray of hope in a garbage-fire case.
So, I love Kay's design and sprites. The idea
of teaming someone who's basically a more street-smart Maya up with Edgeworth sounds great in my head, but with the dull automaton that Edgeworth has been turned into in this game, it just doesn't work as well as I'd like.
Anyway - Kay is a lot of fun, and I love her introductory scene, when she trolls Edgeworth about needing her help to escape his temporary imprisonment. If these two games weren't so staunchly opposed to tying in with the main series at all, you could get a lot of mileage out of Edgeworth realizing "... Dear God, this is exactly what Wright puts up with all the time,
I feel terrible for Kid Kay in Case 4, but her scenes with Gumshoe are really sweet. If Edgeworth was actually acting like he ought to at that point in time, Kay kicking him would be even funnier.
I think the resolution to Kay's character arc is pretty satisfying, too. It's kind of a shame that it ends so decisively prior to the sequel, though, because that goes on to result in Kay having basically nowhere to go as a character for nearly that entire game. I'll save any further talk about that subject for the next thread, though.
Little Thief is such a ridiculous plot convenience that I can't even stay annoyed with it. MIKE MEEKINS
Am I missing something? What was it that gave Meekins such a draw whenever the writers wanted a recurring character post-Rise From the Ashes? Anyway, as you'd guess, he's exactly the same as always. WENDY OLDBAG
Oldbag why are you in this game
Oldbag go away your single joke
wore out a long time ago LANCE AMANO
Just like his dad, he doesn't look like he belongs in this game.
Lance is a dumb, selfish weasel. I hate this case. LAUREN PAUPS
I remember finding Lauren somewhat sympathetic back when I first played Investigations in 2009. That sympathy's gone now.
I do like her animations, and even if they just used the same basic joke one case ago, her infatuation with Edgeworth's prettiness is kinda funny. SHI-LONG LANG
I don't really get Lang. He's pretty consistent in his disdain for prosecutors, though his reasons won't be explained in full until the sequel, which is kind of annoying. Still, he does learn to cooperate with Edgeworth, even if it's pretty random when it happens. I don't find that there's really enough of a proper rivalry between them for Lang's eventual change of opinion to make much sense. Of course, in Case 3 alone, it's basically just "You're a terrible police officer." "Screw you, I'm making wolf noises."
He does, of course, get better in Case 5. That hotheadedness is reined in some, and he manages some genuinely clever moves in helping to keep the investigation going when Alba and company try to interfere. I have to give him credit for an absolutely beautiful
during Alba's confrontation, too, even if the precise context makes it seem a little silly.
(Saving his sidekick for later, when she's more relevant.) PHOENIX, MAYA, & PEARL
Should've been in this game for real, even if only for a case or two. The disconnect between Investigations and the main series will never cease to annoy me. EMA SKYE
Look, Ema - you're my favourite character, I love you, but it's not worth appearing in this case. Just turn around and leave. They didn't bother giving you anything of even remote importance or value to do anyway. MANFRED VON KARMA
Pretty much the same evil bastard we know from years later, but it's interesting to actually see a bit of his relationship with his daughter. Yours is not a father whose approval it's worth trying to earn, Franziska.
Having him here in Case 4 makes Edgeworth's characterization in that case even more irritating. THE JUDGE
Getting to cross-examine the courthouse's ageless warlock is really fun. A definite highlight of what's already a very solid case. MACK RELL
Silly name assigned to a dead asshole. BYRNE FARADAY
Good dad, by all appearances. Gotta admire his resolve to start the Yatagarasu, as well. Dead, as is tradition. DEID MANN
Some pun names are so simple yet brilliant that I have to applaud the person who came up with them. Luke Atmey, Paul Atishon - those kinds of names.
Deid Mann is truly the pinnacle of dumb Ace Attorney puns. May he never be dethroned. CALISTO YEW/SHIH-NA
The best part of this middling game. People can complain about her Objection shout, but I'll put that aside and just say that I think Yew is great. I like when this series actually plays with the idea of a villainous defence attorney, and this is no exception. The total lack of regard for others that she displays on all fronts is downright charming, and while I wish that more of this case was spent on her actual confrontation rather than pissing around with bathroom windows and Swiss rolls, Calisto makes a fine culprit to close out this game's best case.
As Shih-na, my opinion of her is even better. It's sort of weird to look at the Phantom in Dual Destinies and see such a botched version of a lot of the same ideas that went into this character.
A lot more could've been done with Shih-na, of course - her greatest failing is the fact that she's taken down a solid three hours before Turnabout Ablaze can be bothered to end, meaning that a far less interesting or memorable villain takes her place as the final baddie during that remaining time gap. Imagine if she backstabbed Alba instead, allowing the smuggling ring's leader to take the fall while she tried to secure herself as both a champion of Interpol and the ring's new leader at once - wouldn't that have been a lot less disappointing? TYRELL BADD
Badd's great, too. He also doesn't look like he belongs in this game, but somehow, he pulls it off anyway, bringing the classic hardboiled detective look into Ace Attorney with style.
Heartwarming interactions with Kay and Gumshoe, an impressive role as one of the three members of the Yatagarasu, and some personality quirks that make for plenty of fun moments. His arrest late in the game is appropriately sad. CECE YEW
Dead, and there's not much to say about her. I suppose she was a decent person, based on the reason she was killed. MANNY COACHEN
Dead bastard. Guy looks a hell of a lot older than the profile says he was. KA-SHI NOU
Dead, and there really is nothing to him. A portly Mask☆DeMasque pretender. LOTTA HART
Another cameo. I realize I'm almost alone in actually liking Lotta, so I suppose most people don't mind that she doesn't have a real role here. COLIAS PALAENO
I love this guy. Animations, earnest personality, design - he's great, and easily the most cooperative and helpful witness in the entire series. LARRY BUTZ
So falls the House of Butz. This appearance marks the real beginning of Larry's descent into the worst of his Flanderization. At least the scenes with Edgeworth being outraged at seeing him portray the Steel Samurai are friggin' hilarious. You got one, Butz. QUERCUS ALBA
Boring, boring tree man. I'll admit that I like Alba's "transformation", just shattering his cane and standing upright as a confident military man. It's a fine use of his character design, and I always admire a good transformation that doesn't need to totally discard the character's original look.
Unfortunately, there's just so damn little else to say about him. Alba is a natural result of making a game with a protagonist who has zero
emotional or personal investment in the events, just being a powerful force more than an actual character. The ludicrous amount of time he spends fighting back is sort of impressive from a writing standpoint, if not particularly entertaining.
You've gotta love how his reaction to his final defeat is to break out a reference to Scooby-Fuckin'-Doo. Nothing says "intimidating villain" more than that, eh?
... As usual, heading to bed now that this is done. Certainly wasn't at all the marathon that my Spirit of Justice thread was. Lemme know if I somehow missed anyone, and I'll be glad to hop back into discussion on this post once I'm awake again. Thanks for reading!