The name DUCAMAYL stands for â€śDual Core As Much As You Likeâ€ť, one of the 4 â€ś-AMAYL” polyphasic schedules. Because of the nigh-impossibility to adapt to this schedule cold turkey, many adaptations have failed. In the past, there have been a few attempts at flexing sleep cold turkey, but all of them eventually failed. Adaptations to a strict Dual Core base schedule first, however, have proven to be a successful way to adapt to DUCAMAYL.
Historically, there was one anecdotally unintentional success from sleeper Aethermindâ€™s father. He has been inadvertently maintaining the schedule for most of 2-3 decades without visibly dangerous symptoms aside from some stress. He also sometimes misses 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.
The Discord roughly drafted the schedule’s structure in 2017; DUCAMAYL became a flexible Dual Core counterpart to SEVAMAYL. Up to 2020, there have been two more successful adaptations to DUCAMAYL.
Most of the principles about SEVAMAYL also apply to DUCAMAYL, with only some differences. One will have to reserve a few weeks 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?
Like other â€ś-AMAYLâ€ť 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 there is limited flexibility with consistent work or social commitments, nap times will not vary much on a daily basis.
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 period(s) from morning to early afternoon hours. The second core (on variants with at least ~5h total sleep of both cores) reduces the number of 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?
DUCAMAYL evolves well from an extended Dual Core base schedule (or for some, a regular DC2 schedule). The extra sleep warrants some flexibility of both core sleeps. In addition, 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 daytime naps. 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 naps only serve to fulfill the remaining REM sleep and provide alertness boost. Some naps may contain only NREM2, which can assist with learning. Because 2 core sleeps occupy a fair amount of graveyard hours, DUCAMAYL results in overall fewer daytime naps than SEVAMAYL.
What does it feel like once adapted?
Like other â€ś-AMAYLâ€ť schedules (except SPAMAYL), it is possible to:
- Occasionally extend either core sleep by 90m. The extension copes with slight sickness, somewhat more tiredness, stress or heavy gym workouts. This extension should not occur more than once per 7 or 10 days, and only after adaptation.
- Nap durations can also become a lot more versatile on some occasions.
- Occasional extension to 30m-40m (for early/late morning naps) is possible in experienced sleepers.
- Incidental reduction to 5-10m is also viable. This strategy shines in emergency that does not allow for the usual 20m; or if 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, memory, cognitive and ideally physical performance everyday. The ability to gain natural wakes from certain naps or cores is also very enjoyable.
What variations of DUCAMAYL actually work?
To ensure flexibility of both core sleeps and the naps, the total sleep of both cores combined should beÂ at least 4.5hÂ (e.g, 3h first core and 1.5h second core) and approximatelyÂ ~5.5h total sleep (all sleeps on schedule). This ideally would cover all SWS and a strong amount of REM sleep. The total sleep from both cores, 4.5h, is comparable to 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 versionsÂ 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.
The difference between a 4.5h-1.5h and a 3h-3h combination of both cores serves different purposes:
- A person with higher REM but lower SWS needs can opt for a longer second core and shorter first core; vice versa.
- Individuals with heavy training can also pick a longer first core (at least 2 full cycles)Â for better physical recovery.
People with higher sleep requirements can also increase the napping frequency (e.g, DC2-extended) to further support REM sleep. Although for the most part,Â transitioning from DC1 and DC2 bases would prove to be easier to schedule than DC3 bases.
Aside from these extended variants,Â DUCAMAYL can proceed from modified variants like below:
|Alternate Variations of Base DC2|
|Both 2.5h cores||3.5h & 1.5h cores||3h & 2.5h cores|
- These are alternate DC2 variants with at least 5h total sleep from both cores. Having 2 naps helps sustain alertness more easily when sleep times become flexible.Â
- Only experienced sleepers or those who know their sleep architecture well enough should schedule these variants. They contain mid-cycle lengths and can proliferate more oversleeping than the standard DC variants.
- These core durations can also apply to DC1 and DC3, if one enjoys taking more or less naps per day. However, DC1’s cores are potentially not as flexible; the wake periods between each sleep block is longer than on DC2 and DC3-extended.Â
Interestingly enough, one DUCAMAYLâ€™s successful adaptation came from Bimaxion base (4h TST). The sleeper then alternated between 1,2 and 3 naps from day to day. The naps are primarily 30m long as a result of utilizing 30m nap duration from a Dymaxion-alike schedule. This successful sleeper was a mutant (5-6h monophasic requirement); thus, it makes sense that only people with lower sleep requirements would be able to fully adapt to DUCAMAYL with a very low total sleep.
Depending on the base Dual Core schedule of choice, the corresponding DUCAMAYL variant would reflect the amount of naps needed each day in each of those base schedules:
- A DC1 sleeper can alternate between 1-2 naps from day to day.
- A DC2 sleeper would be an average of 2 naps per day (alternating between 1, 2 and 3 naps).
- A DC3 sleeper may require an average of 3 naps per day (2-4 naps) or 2-3 naps depending on the core durations of the base schedule.
Differences from the regular Dual Core schedules
- Unlike a regular Dual Core schedule whose first core usually starts early (e.g, 9-10 PM), DUCAMAYL’s first core can become flexible and start at later evening hours on some days (e.g, 11 PM-midnight). This allows more social evening time if any need arises.Â
- 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; additionally, it is also generally safe from real life interruptions thanks to being at late night hours.
- As a result of flexible core sleeps, the wake gap between each coreÂ 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.
What is the best adaptation strategy?
The process of adapting to DUCAMAYL is very similar to SEVAMAYL.
- One can start flexing one or two naps at time with small range (e.g, 15m earlier/later than original time).
- 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.
NOTE: Flexing of both cores and all naps to the extreme right away can cause more detriment to the schedule, eventually destabilizing it. 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.
Varying nap duration
During and after the adaptation,Â some naps may naturally reduce in length. The best strategy is to get up because â€ś-AMAYLâ€ť schedules typically do not confine to any specific sleep duration forever. However if there is a long wake gap ahead in the timetable, it would be good to go back to sleep for the full duration of the nap to gain more wakefulness sustaining.
Similarly, after adaptation is complete, a nap can be as long as 30-40mÂ during early/late morning hours (REM peak-~11 AM) without having to worry about SWS wakes. This would strategically enhance wakefulness for the next hours, resulting in the need for fewer or no naps later in the day. Similar to the cores, under normal conditions, there should be at least 90-120m awake between each nap.
It is also possible to utilize aÂ Pronap (30-45m) if the whole DUCAMAYL schedule rotates backward, with the first core being early in the evening (e.g, 8 PM). The Pronap’s functions are as follows:
- Provide more REM sleep, especially for individuals with higher REM requirements.
- Become flexible later on. However, flexing this nap can be more difficult than a regular 20m nap.
- As flex range widens, it may be possible to skip the second nap. The Pronap can sustain alertness until the first core during emergency cases (e.g, having to skip the second nap some days).Â
It is also possible to schedule ultrashort naps (e.g, 5-10m) when a regular 20m nap becomes too long.
- This would serve to sustain alertness with light sleep (NREM1/NREM2) until the next nap during any daytime hours.
- The freedom to pick nap durations whenever necessary after adaptation is very satisfying; they greatly boost the overall flexibility and durability of the whole schedule.
Nonetheless, these changes in nap durations should not be abused. Only occasionally using them to oneâ€™s advantage would stop destabilizing the nap structure from the adapted base Dual Core schedules.
Core sleep mechanics
There are certain ways to handle emergencies that threaten the stability of the schedule.
- It is possible to move both cores further into the night, resulting in a much later wakeup time for the following morning. One can then reschedule the first core to be at the usual hours the following night.Â
- Alternatively, skip the first core and extend the second core by 90m and resume napping as usual. The following night can continue with 1 extended core sleep and extra naps until alertness is back to the refreshing state.
- The dark period can start 15-30m before either core sleep after the party if time is too crunched. One would then continue to maintain the dark period between 2 cores like usual.
Under normal conditions, dark period should begin some time before the first core and persist in the wake gap between 2 cores like other Dual Core schedules. Because of the potential flexibility of cores, an experienced sleeper can start the first core 30m or 2-3h after dark period has begun whenever desired. However, one should avoid delaying the first core to very late night hours when adapting; this should not be allowed to happen more than once a week to avoid destabilization. This is because the first coreâ€™s SWS quality can greatly falter if delayed too often into late night hours.
External factors such as food, exercise and mental health status should be considered carefully and planned accordingly to ensure the quality of each nap.
- It is generally better to nap before a heavy, long workout and meals. Otherwise, napping some hours after these activities is also very viable.
- It is also crucial to manage personal stress levels, as emotional distress can put more pressure on the schedule.
- As an added bonus, the wake gap flexibility between 2 cores allows the schedule to effectively dodge Daylight Saving Time.
Overall, DUCAMAYL is a much more advanced version of a regular Dual Core schedule:
- Promising flexibility of all sleep blocks and the tenacious ability to sustain performance across the clock.
- With a usually somewhat high total sleep, it can tolerate certain occasions where one has to deviate from regular sleep hygiene practices. Dark period can shorten before the first core some days if necessary.Â
- The malleability of nap amount and duration from day to day is also highly resilient; this also helps maintain the schedule long term.
- The support and bond between 2 core sleeps is also noteworthy. The second core sleep can to some extent fix the inconsistencies and small hiccups from the first core.
However, the schedule does offer on average less sleep reduction than SEVAMAYL. While the second core is a great REM stock and mostly safe from real life events, the first core is still vulnerable to evening social hours; this is the primary reason that prompts many sleepers to try Everyman instead.
The adaptation to a base Dual Core schedule is also generally harder to achieve than to a base Everyman schedule; thus, the flexing adaptation may be equally, if not harder, than SEVAMAYL. A lot of effort in assessing the proper times to place naps and cores will be essential to adapt to DUCAMAYL. The flexing adaptation should be mostly Stage 4, feeling somewhat low in productivity and not truly refreshing/adapted sleep.
Lastly, excessive sleep due to physical recovery, sickness, extended wake periods that promote long sleep, injury, drinking, substance use, etc. can destabilize the whole schedule, which already takes several months to adapt to. That being said, with thorough planning and execution on all these elements, DUCAMAYL is a powerful schedule.
Main author: GeneralNguyen
Page last updated: 05 January 2021