E2: Difference between revisions

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== Origin ==
== Origin ==
E2 was given by the [[Ubersleep]] Formula that details the [[Everyman|Everyman schedules]] with the number of naps depending on the duration of the core sleep.  Along with [[E4]] and [[E5]], it was presented a version of Everyman that is closer to mono than [[E3]] is, after [[Puredoxyk]] successfully adapted to E3 and coined it the epitome of Everyman sleep.
E2 was given by the [[Ubersleep]] Formula that details the [[Everyman]] schedules with the number of naps depending on the duration of the core sleep.  It was presented a version of Everyman that is closer to mono than [[E3]] is. It was originally called E4.5, to represent the core duration, but has since been renamed to E2, to represent the number of naps to maintain consistency between different schedule lines. In recent years, it has been a highly popular schedule, as it provides a significant sleep cut without being too inconvenient or difficult to adapt to.  
 
The naming of the Everyman schedules, starting from what is now known as [[E1]], has been changed over the years for more consistency with all other polyphasic schedules. It used to be called E4.5, to represent the core duration, however over the years it has been changed to E2, to represent the number of naps. In the most recent years, it has garnered a massive amount of attempts, and is one of the most popular polyphasic schedules of all time.  


== Mechanism ==
== Mechanism ==
As the next step after E1, E2 removes one more cycle from the core, and adds another nap. The premise behind this mechanics, as explained by Puredoxyk, is that '''one 20m nap can replace one 90m cycle of sleep because of the [[REM]] amount that each nap can provide'''. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around the sunrise hours, and another nap is often scheduled around afternoon hours. As the core is shorter, another nap becomes necessary to divide the much longer wake gap in the day, and creates an ideal homeostatic distance between each sleep so that sleepers are not forced to stay awake for too long.  
E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cycles. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around sunrise, and another nap is scheduled in early afternoon. Two naps break the long day into shorter wake gaps, which helps the body sustain itself on reduced total sleep.


There are a couple ways to schedule E2, but the general idea is to follow the body's natural rhythm while sensibly maintaining other work/school schedules and commitments. Usually, it is easier to stay alert in the day than in the night during the transition from a typical [[monophasic]] schedule. This means that the wake gap between the first nap and the end of the core should be the shortest, while the gap before core can be longer because of higher alertness during late afternoon hours. For this reason, ideally the first nap can be anywhere from '''3.5-5.5h''' after the core's end, and the last nap can have an '''8-9h wake gap''' until the core.  
The wake gap between the core and the first nap should be the shortest, while the gap before core can be the longest because of higher alertness during late afternoon hours. The first nap can be between 3.5-5h after the core, and the last nap can have an 8-9h wake gap until the core.  


Furthermore, the 4.5hr core allows '''all [[SWS]] needs to be met even during adaptation''', since even monophasic sleepers typically gain all the required SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows greater flexibility in core placement with the best placement being around around midnight. A core during the graveyard hours (midnight through 8AM) is recommended for a good balance of REM and SWS pressures. It is recommended for the first nap to be placed squarely in the [[REM peak]] of 6-9AM, virtually guaranteeing quality REM sleep for the bulk of the nap. However, more recently it has been discovered that the second nap on E2 may only contain light sleep rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward).     
The 4.5h core allows all [[SWS]] needs to be met even during adaptation, sincemonophasic sleepers typically gain all the required SWS by the middle of the night, after their 3rd sleep cycle. The ideal core placement is around around midnight, for a good balance of REM and SWS pressures. It is recommended for the first nap to be placed the middle of the [[REM peak]] of 6-9AM, allowing high quality REM sleep for the nap. The second nap on E2 may only contain light sleep rather than REM sleep, especially if this nap is late into the afternoon (e.g, 4 PM onward).     


== Adaptation ==
== Adaptation ==
The most common methods to adapt to E2 are '''[[cold turkey]]''' and '''[[gradual adaptation]]''' from E1. However, so far cold turkey has proven to be a more efficient adaptation method, as gradual adaptation from E1 takes a very long time, especially the adaptation to E1 by itself is often already time-consuming. Because of the higher likelihood to retain the necessary amount of SWS during adaptation, adapters only need to stick around and wait until REM sleep is fully repartitioned in the core and the nap(s).  
The most common methods to adapt to E2 are [[cold turkey]] and [[gradual adaptation]] from [[E1]]. However, so far cold turkey has proven to be a more efficient adaptation method, as gradual adaptation from E1 takes a long time. The process of adaptation mainly consists of repartitioning REM into the naps, as well as compressing more REM than usual into the core.


Over time, natural wakes will be present more in the naps, and less so in the core, until after a long time of staying adapted on the schedule. In which case, the core duration may naturally shorten to approximately 4 hours, but this is very rare so far.  
Over time, natural wakes will be start to happen in naps, but less so in the core, until after a long time of staying adapted on the schedule. In which case, the core duration may naturally shorten to approximately 4 hours, but this is very rare so far.  


Once E2's adaptation is complete, the next step can be [[E3]] or E3-extended (if E2-extended is attempted).  
Once E2's adaptation is complete, the next step can be [[E3]] or E3-extended (if E2-extended is attempted).  


== Difficulty ==
== Difficulty ==
E2's adaptation, while considered mild and has been enjoyed by a great deal of polyphasic sleepers, is '''not an easy adaptation''' by any means. The REM deprivation that builds up over the course of the adaptation process makes it challenging to handle the wakes from the naps, and more so from the core especially.
Adaptation to E2 is considered relatively mild and has had quite some success among polyphasic sleepers. However, it is significantly harder than [[Biphasic]] schedules. The REM deprivation in the adaptation process makes it challenging to wake up from the sleeps.
Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week.  
Under normal conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week ([[4-Stages_Adaptation_Model#Stage_3|Stage 3]]).  


== Lifestyle Considerations ==
== Lifestyle Considerations ==
As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:
As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:


# Eliminating sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.
# Avoiding sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.
# Enjoying the benefits of discipline required to achieve E2, like increased productivity and stable habits.
# The fact of accomplishing the adaptation, which is more likely than for other schedules.
# Improved sleep quality, i.e. a much deeper core experience.
# Improved sleep quality, i.e. a much deeper core experience.
# REM-only naps are often accompanied by very vivid dreams which are easier to remember than dreams during monophasic sleep. This can be useful especially if you are interested in lucid dreaming.
# REM-filled naps are often accompanied by very vivid dreams which are easier to remember than dreams during monophasic sleep. This can be useful especially if you are interested in lucid dreaming.
# Days can feel less distinct, since you’re unconscious several hours less at night. You’ll get up and/or fall asleep when everyone else is asleep, which can be odd. Mentally, on E2 you will get accustomed to this and regain a sense of separate days.
# Days can feel less distinct, since you’re unconscious several hours less at night. You’ll get up and/or fall asleep when everyone else is asleep, which can be odd. Mentally, on E2 you will get accustomed to this and regain a sense of separate days.


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