MonoCore-X

MonoCore-X, also known as Biphasic-X, is a non-reducing, naturally flexible, biphasic schedule which contains one core, and, on average, one more sleep of any duration. The napchart displayed here merely contains the most common permutations, but more is possible. The sleeper may switch between any of these permutations at will.

TST	7-8h	7-8h
Cores	1 @ ~7h	1 @ 3-7h, 1 @ 1-4h
Naps	0-2, usually 1	0
Difficulty	0-1 / 5	0-1 / 5
RSR Difficulty	0-1 / 5	0-1 / 5
Flex-potential	Natural+	Natural+

Variant links: MX-Modified

Scheduling

The napchart displayed on this page only shows the most common permutation with one long core at 6-9h and one other sleep some time in the afternoon. However, the schedule allows virtually any combination of two sleeps as long as there is a long core and the total is above 7h on average.

How to avoid MX becoming Random

Due to this schedule being naturally flexible, it is required to have some sort of anchor (a way to fix some part of the schedule in place) in cases where revenge bedtime procrastination is a risk. The most common anchor when you don't plan on using the DC0-like permutation a lot is a wake anchor (one common alarm set to the same time for all days, including the weekend). The sleep debt that would accumulate on such a schedule if it were M0 is not so much of a problem here however due to the second sleep.

A way to handle the second sleep in a way that stops you from skipping it too often is to give yourself a time limit until which you can wait with your second sleep. Another idea is to remind yourself that after said sleep, you have free time - unlike with the core.

Some more examples of ways to anchor the schedule:

• A fixed wake time for C1 (as mentioned above)
• A bedtime for C1 (with natural wakes, then a nap somewhere)
• A fixed C1 and a flexible nap
• Any of the above, but with ranges of acceptable wake/sleep times (as seen in the napchart)

Anything that makes sure the sleep somewhat overlaps and the circadian doesn't drift intensely is going to suffice.

Difficulty

This schedule does not require an adaptation process to work when coming from monophasic sleep, although over time, the body does adjust to it - it just isn't like most adaptations: Virtually no sleep debt is required. As such, no functional impairment is to be expected. It can be thought of as a perpetual stage-1, which later just turns into an adapted state without any of the other stages.