E3 - Revision history

Admin: removed extra line breaks

2020-12-31T05:24:13Z

removed extra line breaks

← Older revision		Revision as of 05:24, 31 December 2020
Line 4:		Line 4:
	<!--T:1-->		<!--T:1-->
	Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />		Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />


	== History == <!--T:2-->		== History == <!--T:2-->
Line 19:		Line 18:
	<!--T:6-->		<!--T:6-->
	E3 has been one of the most popular schedules because of its large sleep reduction as well as its feasibility in people's daily lives. Despite the relatively low success rate, its popularity never subsided.		E3 has been one of the most popular schedules because of its large sleep reduction as well as its feasibility in people's daily lives. Despite the relatively low success rate, its popularity never subsided.


	== Mechanism == <!--T:7-->		== Mechanism == <!--T:7-->
Line 31:		Line 29:
	<!--T:10-->		<!--T:10-->
	Because of the reduced total sleep, each nap on E3 will not [[Special:MyLanguage/wake time reduction\|sustain wakefulness]] for a period as long as the naps on E2 or one of the extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light sleep.		Because of the reduced total sleep, each nap on E3 will not [[Special:MyLanguage/wake time reduction\|sustain wakefulness]] for a period as long as the naps on E2 or one of the extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light sleep.


	== Adaptation == <!--T:11-->		== Adaptation == <!--T:11-->
Line 43:		Line 40:
	<!--T:14-->		<!--T:14-->
	Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.		Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.


	=== Gradual adaptation === <!--T:15-->		=== Gradual adaptation === <!--T:15-->
Line 49:		Line 45:
	<!--T:16-->		<!--T:16-->
	It is possible to transition to E3 from [[Special:MyLanguage/E1\|E1]], [[Special:MyLanguage/E2\|E2]] or [[Special:MyLanguage/#extended\|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation\|sleep deprivation]] dragging out over possibly several months.		It is possible to transition to E3 from [[Special:MyLanguage/E1\|E1]], [[Special:MyLanguage/E2\|E2]] or [[Special:MyLanguage/#extended\|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation\|sleep deprivation]] dragging out over possibly several months.


	=== Cold turkey === <!--T:17-->		=== Cold turkey === <!--T:17-->
Line 55:		Line 50:
	<!--T:18-->		<!--T:18-->
	Most successful E3 adaptations come from the [[Special:MyLanguage/cold turkey\|cold turkey]] method. The time it takes to adapt to E3 is potentially shorter than by [[Special:MyLanguage/gradual adaptation\|gradual adaptation]] method. However, the adaptation to E3 is very harsh compared to E2 or E1, and a failing adaptation due to skipping naps, flexing naps, moving the core sleep and/or underestimation of personal sleep needs can drag out [[Special:MyLanguage/4-Stages Adaptation Model#Stage 3\|Stage 3]] for an extended period of time.		Most successful E3 adaptations come from the [[Special:MyLanguage/cold turkey\|cold turkey]] method. The time it takes to adapt to E3 is potentially shorter than by [[Special:MyLanguage/gradual adaptation\|gradual adaptation]] method. However, the adaptation to E3 is very harsh compared to E2 or E1, and a failing adaptation due to skipping naps, flexing naps, moving the core sleep and/or underestimation of personal sleep needs can drag out [[Special:MyLanguage/4-Stages Adaptation Model#Stage 3\|Stage 3]] for an extended period of time.


	=== Naptation === <!--T:19-->		=== Naptation === <!--T:19-->
Line 61:		Line 55:
	<!--T:20-->		<!--T:20-->
	Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[Special:MyLanguage/sleep debt\|sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[Special:MyLanguage/recovery\|recovering]] beforehand is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation\|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.		Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[Special:MyLanguage/sleep debt\|sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[Special:MyLanguage/recovery\|recovering]] beforehand is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation\|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.


	=== Reverse gradual adaptation === <!--T:21-->		=== Reverse gradual adaptation === <!--T:21-->
Line 70:		Line 63:
	<!--T:23-->		<!--T:23-->
	Similar to Naptation, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder/longer than it would otherwise be. A [[Special:MyLanguage/recovery\|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct transition. The body also needs time to fully switch schedules, and rapidly changing sleep patterns will cause significant disruption.		Similar to Naptation, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder/longer than it would otherwise be. A [[Special:MyLanguage/recovery\|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct transition. The body also needs time to fully switch schedules, and rapidly changing sleep patterns will cause significant disruption.


	== Difficulty == <!--T:24-->		== Difficulty == <!--T:24-->
Line 76:		Line 68:
	<!--T:25-->		<!--T:25-->
	Totaling approximately 4-4.5h of sleep each day, E3 is now considered one of the most difficult schedules that an average adult would be able to adapt to. Even after adapting, most people have reported relatively little [[Special:MyLanguage/flexing\|flexibility]] in nap timings compared to the [[Special:MyLanguage/#extended\|extended]] variant or [[Special:MyLanguage/E2\|E2]].		Totaling approximately 4-4.5h of sleep each day, E3 is now considered one of the most difficult schedules that an average adult would be able to adapt to. Even after adapting, most people have reported relatively little [[Special:MyLanguage/flexing\|flexibility]] in nap timings compared to the [[Special:MyLanguage/#extended\|extended]] variant or [[Special:MyLanguage/E2\|E2]].


	== Lifestyle Considerations == <!--T:26-->		== Lifestyle Considerations == <!--T:26-->
Line 94:		Line 85:
	<!--T:31-->		<!--T:31-->
	As a popular schedule with a long history, several variants have been proposed, with some having seen success.		As a popular schedule with a long history, several variants have been proposed, with some having seen success.


	=== Midnight core === <!--T:32-->		=== Midnight core === <!--T:32-->
Line 107:		Line 97:
	<!--T:35-->		<!--T:35-->
	However, this variant has seen a lower success rate compared to the default one. This is largely attributed to the difficulty gaining enough SWS, with SWS possibly seeping into the last nap, causing some extremely difficult wakes in adaptation. Individuals with lower SWS requirements might find this variant more tolerable.		However, this variant has seen a lower success rate compared to the default one. This is largely attributed to the difficulty gaining enough SWS, with SWS possibly seeping into the last nap, causing some extremely difficult wakes in adaptation. Individuals with lower SWS requirements might find this variant more tolerable.


	=== Dawn core === <!--T:36-->		=== Dawn core === <!--T:36-->
Line 114:		Line 103:
	[[File:E3 Dawn Core.png\|thumb\|An extreme E3 with a dawn core\|alt=]]		[[File:E3 Dawn Core.png\|thumb\|An extreme E3 with a dawn core\|alt=]]
	Puredoxyk also adapted to this E3 variant at one point. However, she was also adapted to Uberman before, and her sleep requirements are likely very low. The core around sunrise hours will likely contain relatively little SWS. Alternatively, extreme [[Special:MyLanguage/circadian management\|circadian management]] will be required to maintain SWS. It is doubtful whether a sleeper with normal SWS requirements would be able to adapt to this E3, as there has been very few successful adaptations. The rotation of the naps also moves the last nap into SWS peak hours, which can be extremely difficult to wake from. This variant should be avoided by most people.		Puredoxyk also adapted to this E3 variant at one point. However, she was also adapted to Uberman before, and her sleep requirements are likely very low. The core around sunrise hours will likely contain relatively little SWS. Alternatively, extreme [[Special:MyLanguage/circadian management\|circadian management]] will be required to maintain SWS. It is doubtful whether a sleeper with normal SWS requirements would be able to adapt to this E3, as there has been very few successful adaptations. The rotation of the naps also moves the last nap into SWS peak hours, which can be extremely difficult to wake from. This variant should be avoided by most people.


	=== 3.5-hour core === <!--T:38-->		=== 3.5-hour core === <!--T:38-->
Line 127:		Line 115:
	<!--T:41-->		<!--T:41-->
	However, adaptation remains difficult, and the exhausting process of repartitioning will cover the second or third week. Beginners aiming for this variant should start at a safer amount of total sleep, such as with [[Special:MyLanguage/E2\|E2]] or the [[Special:MyLanguage/#extended\|extended]] variant.		However, adaptation remains difficult, and the exhausting process of repartitioning will cover the second or third week. Beginners aiming for this variant should start at a safer amount of total sleep, such as with [[Special:MyLanguage/E2\|E2]] or the [[Special:MyLanguage/#extended\|extended]] variant.


	</translate>		</translate>
Line 148:		Line 135:
	<!--T:46-->		<!--T:46-->
	Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the difficulty. The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation\|sleep deprivation]] incurred by skipping a nap is much lower than on E2.		Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the difficulty. The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation\|sleep deprivation]] incurred by skipping a nap is much lower than on E2.


	==== Pronap ==== <!--T:47-->		==== Pronap ==== <!--T:47-->
Line 158:		Line 144:
	<!--T:49-->		<!--T:49-->
	Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for a SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).		Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for a SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).


	==== 5-hour core ==== <!--T:50-->		==== 5-hour core ==== <!--T:50-->
Line 165:		Line 150:
	[[File:E3-extended with 5h core.png\|thumb\|E3-extended with 5h core]]		[[File:E3-extended with 5h core.png\|thumb\|E3-extended with 5h core]]
	The 5h core idea from E2 can also be applied to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with high monophasic requirements (~9-9.5h). This one has also not seen many attempts, though.		The 5h core idea from E2 can also be applied to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with high monophasic requirements (~9-9.5h). This one has also not seen many attempts, though.


	== References == <!--T:52-->		== References == <!--T:52-->

Admin at 23:51, 22 December 2020

2020-12-22T23:51:22Z

← Older revision		Revision as of 23:51, 22 December 2020
Line 1:		Line 1:
	<languages/>		<languages/>
			{{TNT\|E3}}
	<translate>		<translate>
	<!--T:1-->		<!--T:1-->
	~~{{TNT\|E3}}~~
	Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />		Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />

Admin: Marked this version for translation

2020-12-22T23:49:01Z

Marked this version for translation

← Older revision		Revision as of 23:49, 22 December 2020
Line 1:		Line 1:
	<languages/>		<languages/>
	<translate>		<translate>
			<!--T:1-->
	{{TNT\|E3}}		{{TNT\|E3}}
	~~<!--T:1-->~~
	Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />		Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />

Admin at 23:48, 22 December 2020

2020-12-22T23:48:48Z

← Older revision		Revision as of 23:48, 22 December 2020
Line 1:		Line 1:
	<languages/>		<languages/>
	<translate>		<translate>
	~~</translate>~~
	{{TNT\|E3}}		{{TNT\|E3}}
	~~<translate>~~
	<!--T:1-->		<!--T:1-->
	Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />		Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman\|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2\|E2]] and [[Special:MyLanguage/E4\|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores\|core]] sleep and 3 [[Special:MyLanguage/naps\|naps]].<ref name="pd" />

Admin: Marked this version for translation

2020-12-22T23:45:14Z

Marked this version for translation

Show changes

Admin: Prepared the page for translation

2020-12-22T23:44:54Z

Prepared the page for translation

Show changes

Admin: reviewed, corrected a few typos and sentences

2020-12-22T23:43:49Z

reviewed, corrected a few typos and sentences

← Older revision		Revision as of 23:43, 22 December 2020
Line 16:		Line 16:
	The most important scheduling tip is having the core cover the SWS peak, by starting it around 21-22 local solar time. Rotating the schedule further is very difficult, and requires strict [[circadian management]]. An ideal E3 schedule would have all of the SWS need covered in the core, along with some amount of REM.		The most important scheduling tip is having the core cover the SWS peak, by starting it around 21-22 local solar time. Rotating the schedule further is very difficult, and requires strict [[circadian management]]. An ideal E3 schedule would have all of the SWS need covered in the core, along with some amount of REM.

	Because of the reduced total sleep, each nap on E3 will not [[wake time reduction\|sustain wakefulness]] for a period as long as the naps on E2 or one of the extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily ~~contains~~ REM, and the third nap may also contain mostly light sleep.		Because of the reduced total sleep, each nap on E3 will not [[wake time reduction\|sustain wakefulness]] for a period as long as the naps on E2 or one of the extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light sleep.

	== Adaptation ==		== Adaptation ==
	E3 is the schedule with the least total sleep that is still considered sustainable for average sleepers. The tight timing of SWS and REM makes the adaptation extremely challenging.		E3 is the schedule with the least total sleep that is still considered sustainable for average sleepers. The tight timing of SWS and REM makes the adaptation extremely challenging.

	Coming from [[monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cycles. When the core is suddenly cut short, SWS wakes become frequent in the core. This leads to many reported oversleeps. Even worse, the naps can also contain SWS as adaptation progresses, possibly leading to harsh wakes and more potential oversleeps.		Coming from [[monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cycles. When the core is suddenly cut short, SWS wakes may become frequent in the core. This leads to many reported oversleeps. Even worse, the naps can also contain SWS as adaptation progresses, possibly leading to harsh wakes and more potential oversleeps.

	Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.		Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.

	=== Gradual adaptation ===		=== Gradual adaptation ===
	It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended\|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers ~~who~~ have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation\|sleep deprivation]] dragging out over possibly several months.		It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended\|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation\|sleep deprivation]] dragging out over possibly several months.

	=== Cold turkey ===		=== Cold turkey ===
Line 32:		Line 32:

	=== Naptation ===		=== Naptation ===
	Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery\|recovering]] ~~on [[monophasic]]~~ is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation\|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.		Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery\|recovering]] beforehand is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation\|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.

	=== Reverse gradual adaptation ===		=== Reverse gradual adaptation ===
Line 80:		Line 80:
	Compared to regular or 3.5h core E3, the extended variant leaves time for extra SWS incurred by heavy exercise, and is less likely to hinder muscle building and growth. The adaptation process is also much more forgiving than the regular variant, as it has a much higher total sleep time. The extended core would often allow all SWS to remain intact during adaptation, thus preventing much SWS from seeping into naps or the end of the core. This makes adaptation to this much easier than to regular E3.		Compared to regular or 3.5h core E3, the extended variant leaves time for extra SWS incurred by heavy exercise, and is less likely to hinder muscle building and growth. The adaptation process is also much more forgiving than the regular variant, as it has a much higher total sleep time. The extended core would often allow all SWS to remain intact during adaptation, thus preventing much SWS from seeping into naps or the end of the core. This makes adaptation to this much easier than to regular E3.

	Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the		Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the difficulty. The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation\|sleep deprivation]] incurred by skipping a nap is much lower than on E2.
	The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation\|sleep deprivation]] incurred by skipping a nap is much lower than on E2.

	==== Pronap ====		==== Pronap ====
Line 87:		Line 86:
	As SWS is most likely covered by the core, a pronap is plausible for this schedule. This has rarely been attempted, though, as E3-extended already has a relatively high total sleep.		As SWS is most likely covered by the core, a pronap is plausible for this schedule. This has rarely been attempted, though, as E3-extended already has a relatively high total sleep.

	Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for an SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).		Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for a SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).

	==== 5-hour core ====		==== 5-hour core ====

Admin: added ref templates

2020-12-21T16:49:39Z

added ref templates

← Older revision		Revision as of 16:49, 21 December 2020
Line 1:		Line 1:
	{{TNT\|E3}}		{{TNT\|E3}}
	Everyman 3, or E3, is the original [[Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[E2]] and [[E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Cores\|core]] sleep and 3 [[naps]].<ref~~>Puredoxyk (2013). ''Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle''.<~~/~~ref~~>		Everyman 3, or E3, is the original [[Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[E2]] and [[E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Cores\|core]] sleep and 3 [[naps]].<ref name="pd" />

	== History ==		== History ==
Line 94:		Line 94:

	== References ==		== References ==
	<~~references~~ />{{TNT\|Polyphasic Sleep Schedules}}		{{reflist\|refs=
			<ref name="pd">{{cite book \|last=Puredoxyk \|date=2013 \|title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle}}</ref>
			}}

			{{TNT\|Polyphasic Sleep Schedules}}
	[[Category:Schedules]]		[[Category:Schedules]]

Admin: Text replacement - "sleep deprivation" to "sleep deprivation"

2020-12-20T16:03:21Z

Text replacement - "sleep deprivation" to "sleep deprivation"

← Older revision		Revision as of 16:03, 20 December 2020
Line 26:		Line 26:

	=== Gradual adaptation ===		=== Gradual adaptation ===
	It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended\|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers who have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the sleep deprivation dragging out over possibly several months.		It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended\|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers who have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation\|sleep deprivation]] dragging out over possibly several months.

	=== Cold turkey ===		=== Cold turkey ===
Line 32:		Line 32:

	=== Naptation ===		=== Naptation ===
	Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery\|recovering]] on [[monophasic]] is recommended to avoid this. For E3, the shortened core causes sleep deprivation to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.		Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery\|recovering]] on [[monophasic]] is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation\|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.

	=== Reverse gradual adaptation ===		=== Reverse gradual adaptation ===
Line 81:		Line 81:

	Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the		Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the
	The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the sleep deprivation incurred by skipping a nap is much lower than on E2.		The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation\|sleep deprivation]] incurred by skipping a nap is much lower than on E2.

	==== Pronap ====		==== Pronap ====

Admin at 09:53, 19 December 2020

2020-12-19T09:53:09Z

← Older revision		Revision as of 09:53, 19 December 2020
Line 1:		Line 1:
	{{TNT\|E3}}		{{TNT\|E3}}
	Everyman 3, or E3, is the original [[Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[E2]] and [[E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Cores\|core]] sleep and 3 [[naps]].<ref>Puredoxyk (2013). ~~[https://www.amazon.com/Ubersleep-Nap-Based-Schedules-Polyphasic-Lifestyle-ebook/dp/B00E1XAD7W~~ ''Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle''~~]. Retrieved 20-11-2020~~.</ref>		Everyman 3, or E3, is the original [[Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[E2]] and [[E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Cores\|core]] sleep and 3 [[naps]].<ref>Puredoxyk (2013). ''Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle''.</ref>

	== History ==		== History ==