E1 - Revision history

Admin at 00:52, 6 April 2025

2025-04-06T00:52:51Z

← Older revision		Revision as of 00:52, 6 April 2025
Line 113:		Line 113:
	</translate>		</translate>
	{{TNT\|Polyphasic Sleep Schedules}}		{{TNT\|Polyphasic Sleep Schedules}}
	~~<translate>~~
	~~</translate>~~

Admin at 00:52, 6 April 2025

2025-04-06T00:52:29Z

← Older revision		Revision as of 00:52, 6 April 2025
Line 71:		Line 71:
	Another viable alternate variant with some success is a late core. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in [[REM peak]], which will boost the amount of REM gained during these morning hours. Night owls or those who prefer some social time in the evening may also benefit from this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later).		Another viable alternate variant with some success is a late core. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in [[REM peak]], which will boost the amount of REM gained during these morning hours. Night owls or those who prefer some social time in the evening may also benefit from this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later).

	~~</translate>~~
	~~<span id="slightly-modified core length"></span>~~
	~~<translate>~~
	===Slightly modified core length=== <!--T:25-->		===Slightly modified core length=== <!--T:25-->

Admin at 00:51, 6 April 2025

2025-04-06T00:51:41Z

← Older revision		Revision as of 00:51, 6 April 2025
Line 1:		Line 1:
	<languages/>		<languages/>

	{{TNT\|E1}}		{{TNT\|E1}}
	<translate>		<translate>

Admin: Marked this version for translation

2021-01-25T01:49:01Z

Marked this version for translation

← Older revision		Revision as of 01:49, 25 January 2021
Line 99:		Line 99:
	However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly [[Special:MyLanguage/4-Stages_Adaptation_Model#Easier_adaptation\|silent stage 3]], with no signs of severe [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.		However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly [[Special:MyLanguage/4-Stages_Adaptation_Model#Easier_adaptation\|silent stage 3]], with no signs of severe [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

	===Shortened===		===Shortened=== <!--T:40-->

			<!--T:41-->
	{{nci\|qptxq\|right\|E1-shortened}}This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.		{{nci\|qptxq\|right\|E1-shortened}}This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.
	This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).		This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).

Admin at 01:45, 25 January 2021

2021-01-25T01:45:42Z

← Older revision		Revision as of 01:45, 25 January 2021
Line 101:		Line 101:
	===Shortened===		===Shortened===

	This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.		{{nci\|qptxq\|right\|E1-shortened}}This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.
	This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).		This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).
	~~{{nci\|qptxq\|right\|E1-shortened}}~~

	==References== <!--T:38-->		==References== <!--T:38-->

Admin at 01:44, 25 January 2021

2021-01-25T01:44:15Z

← Older revision		Revision as of 01:44, 25 January 2021
Line 100:		Line 100:

	===Shortened===		===Shortened===
	~~{{nci\|qptxq\|right\|E1-shortened}}~~
	This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.		This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.
	This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).		This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).
			{{nci\|qptxq\|right\|E1-shortened}}

	==References== <!--T:38-->		==References== <!--T:38-->

Admin at 01:43, 25 January 2021

2021-01-25T01:43:25Z

← Older revision		Revision as of 01:43, 25 January 2021
Line 100:		Line 100:

	===Shortened===		===Shortened===

	{{nci\|qptxq\|right\|E1-shortened}}		{{nci\|qptxq\|right\|E1-shortened}}
	This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.		This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.

Admin: added shortened

2021-01-25T01:40:07Z

added shortened

← Older revision		Revision as of 01:40, 25 January 2021
Line 98:		Line 98:
	<!--T:32-->		<!--T:32-->
	However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly [[Special:MyLanguage/4-Stages_Adaptation_Model#Easier_adaptation\|silent stage 3]], with no signs of severe [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.		However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly [[Special:MyLanguage/4-Stages_Adaptation_Model#Easier_adaptation\|silent stage 3]], with no signs of severe [[wikipedia:Sleep_deprivation\|sleep deprivation]] symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

			===Shortened===

			{{nci\|qptxq\|right\|E1-shortened}}
			This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.
			This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).

	==References== <!--T:38-->		==References== <!--T:38-->

>Yu: added clarifications to a sentence

2021-01-18T16:33:38Z

added clarifications to a sentence

← Older revision		Revision as of 16:33, 18 January 2021
Line 88:		Line 88:
	<!--T:29-->		<!--T:29-->
	[[File:E1 early core 2.png\|right\|thumb\|E1 with an early core]]		[[File:E1 early core 2.png\|right\|thumb\|E1 with an early core]]
	Those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are more likely to allow for REM sleep.		Those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early (e.g. 20:00-21:00). The nap will then be shifted accordingly, earlier than the default version (e.g. 08:00-09:00). Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are more likely to allow for REM sleep.

	===Extended=== <!--T:30-->		===Extended=== <!--T:30-->

>Yu: Minor style changes and adding 2 links

2021-01-16T21:15:12Z

Minor style changes and adding 2 links

← Older revision		Revision as of 21:15, 16 January 2021
Line 14:		Line 14:

	<!--T:5-->		<!--T:5-->
	Everyman 1, or E1, is part Everyman and part Biphasic, it trades one cycle from [[Special:MyLanguage/monophasic\|monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wikipedia:Sleep_deprivation\|sleep deprivation]] will gradually build up, and enable sleepers to eventually fall asleep in the nap. This process is likely a lot easier than learning to nap on a non-reduced Biphasic schedule (i.e., [[Special:MyLanguage/BiphasicX\|Biphasic-X]]), because there is more sleep pressure generated from a shortened nocturnal core sleep.		Everyman 1, or E1, is part Everyman and part Biphasic, it trades one cycle from [[Special:MyLanguage/monophasic\|monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wikipedia:Sleep_deprivation\|sleep deprivation]] will gradually build up, and enable sleepers to eventually fall asleep in the nap. This process is likely a lot easier than learning to nap on a non-reduced Biphasic schedule (i.e., [[Special:MyLanguage/BiphasicX\|Biphasic-X]]), because there is more [[Special:MyLanguage/sleep_presure\|sleep pressure]] generated from a shortened nocturnal core sleep.

	<!--T:6-->		<!--T:6-->
Line 42:		Line 42:

	<!--T:14-->		<!--T:14-->
	Another ~~common~~ issue is the rather common [[Special:MyLanguage/stage 3/4 loop\|stage 3/4 loop]] for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in [[Special:MyLanguage/4-Stages Adaptation Model#Stage 4\|Stage 4]] where, near the end of adaptation, the sleeper feels inconsistently adapted, excessively tired at certain times of the day, or [[Special:MyLanguage/sleep inertia\|sleep inertia]] upon wakes. Because E1 likely has sufficient total sleep to gain all the needed [[wikipedia:Slow-wave_sleep\|SWS]], being trapped in Stage 4 may be due to a slight REM deficit. A potential method to address this issue has been proposed, covered in [[Special:MyLanguage/#slightly-modified core length\|6.5h core variant]] section.		Another regularly encountered issue is the rather common [[Special:MyLanguage/stage 3/4 loop\|stage 3/4 loop]] for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in [[Special:MyLanguage/4-Stages Adaptation Model#Stage 4\|Stage 4]] where, near the end of adaptation, the sleeper feels inconsistently adapted, excessively tired at certain times of the day, or [[Special:MyLanguage/sleep inertia\|sleep inertia]] upon wakes. Because E1 likely has sufficient total sleep to gain all the needed [[wikipedia:Slow-wave_sleep\|SWS]], being trapped in Stage 4 may be due to a slight REM deficit. A potential method to address this issue has been proposed, covered in [[Special:MyLanguage/#slightly-modified core length\|6.5h core variant]] section.

	<!--T:15-->		<!--T:15-->
Line 53:		Line 53:

	<!--T:18-->		<!--T:18-->
	Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast range of lifestyles. ~~Its~~ biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fit into ~~several occupations~~, including ~~the~~ mainstream 9-to-5 jobs. The nap can also be scheduled around noon in between any breaks or after work. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m), and as a result, it is less likely to be interrupted by daytime commitments. After adaptation, the nap window can be up to 4 hours with standard E1, and potentially wider with extended variants of the schedule.		Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast range of lifestyles. The biphasic nature of E1 allows for long wake gaps between the nap and the core, and the nap can be fit into a many daily schedules, including mainstream 9-to-5 jobs. The nap can also be scheduled around noon in between any breaks or after work. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m), and as a result, it is less likely to be interrupted by daytime commitments. After adaptation, the nap window can be up to 4 hours with standard E1, and potentially wider with extended variants of the schedule.

	==Variants== <!--T:19-->		==Variants== <!--T:19-->
Line 64:		Line 64:
	<!--T:22-->		<!--T:22-->
	[[File:E1 late nap 2.png\|right\|thumb\|E1 with a nap after work]]		[[File:E1 late nap 2.png\|right\|thumb\|E1 with a nap after work]]
	For 9-to-5 occupations that do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there has been less success with this E1 variant, because the late nap has a low chance to contain REM sleep, being in late afternoon and closer to [[SWS peak]]. This can make adaptation harder than the default variant. The long wake gap before the nap can cause bouts of tiredness during adaptation.		For 9-to-5 occupations that do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a [[Special:MyLanguage/dark period\|dark period]] 2h before the core. However, there has been less success with this E1 variant, because the late nap has a low chance to contain REM sleep, being in late afternoon and closer to [[SWS peak]]. This can make adaptation harder than the default variant. The long wake gap before the nap can cause bouts of tiredness during adaptation.

	===Late core=== <!--T:23-->		===Late core=== <!--T:23-->