E2: Difference between revisions

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[[File:E2 Pronap.png|right|thumb|E2 with a Pronap]]
[[File:E2 Pronap.png|right|thumb|E2 with a Pronap]]
The [[pronap]] has been applied in a lot of E2 variants and has reported some success. The pronap is a longer nap around REM peak, usually between 30 to 45 minutes, which allows more REM sleep. This may help people with higher REM requirements to adapt. The longer nap may also allow a longer wake gap after it (possibly up to 8h) if there is no chance to nap around noon or early afternoon. However, so far the success rate with the long wake gap is still not high, even with the pronap. Thus, it is recommended to still limit the gap to about 7 hours.
The [[pronap]] has been applied in a lot of E2 variants and has reported some success. The pronap is a longer nap around REM peak, usually between 30 to 45 minutes, which allows more REM sleep. This may help people with higher REM requirements to adapt. The longer nap may also allow a longer wake gap after it (possibly up to 8h) if there is no chance to nap around noon or early afternoon. However, so far the success rate with the long wake gap is still not high, even with the pronap. Thus, it is recommended to still limit the gap to about 7 hours.
 
[[File:5h core and pronap.png|right|thumb|E2 with a 5h core and a Pronap]]
The pronap may also be incorporated into the 5-hour core variant. This variant has seen few attempts, and has not seen any success so far. People with higher sleep requirements may find this variant easier to adapt to.
Combining the pronap with the 5-hour core yields this variant. This variant has seen few attempts, and has not seen any success so far. People with higher sleep requirements may find this variant easier to adapt to.


40- and 45-minute pronaps so far have reported adaptation success.  
40- and 45-minute pronaps so far have reported adaptation success.  
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=== Shortened ===
=== Shortened ===
[[File:E2 shortened.png|center|thumb|A Sample E2-shortened]]
[[File:E2 shortened.png|right|thumb|A Sample E2-shortened]]
This variant has been adapted to by a new father in the Discord community. He capitalized on the Pronap while shortening the core down to only 3h20m. He has been adapted to this variant and maintaining it in the face of daily life for more than a year (and counting). Only sleepers with '''reduced sleep requirements''' should attempt to cut out a cycle from the 4.5h core, as it will become E3 with only 2 naps, while E3 by itself is already a very intense schedule.  
This variant has been adapted to by a new father in the Discord community. He scheduled a pronap while shortening the core down to only 3h20m. He has been adapted to this variant and maintaining it in the face of daily life for more than a year (and counting). Only sleepers with at least slightly reduced sleep requirements (6-7h) should attempt this variant, which is effectively E3 with one fewer nap, where [[E3]] by itself is already a very intense schedule.  


=== Extended ===
=== Extended ===
[[File:E2-extended.png|center|thumb|A Sample E2-extended]]
[[File:E2-extended.png|right|thumb|A Sample E2-extended]]
Like other polyphasic schedules, extended versions of E2 are also viable and have been widely attempted in the most recent years. However, it has a very low adaptation success rate, and only a handful of people have made it work. The concept of E2-extended is to extend the core sleep by a full cycle, equal to E1's core. The only people who should need this are '''those under 18 years of age''', to get closer to a safe amount of sleep (6 hours 40 minutes) for the developing brain and body. Teenagers are often sleep deprived in high school, sleeping 6 hours a night or so. So, adding a nap before and after school can vastly improve health and quality of life if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, or one might occasionally be skipped with painful and often microsleep-ridden tiredness beginning 1-2 hours after the skipped nap.
The core on E2 can also be extended, making it 6 hours long. However, it has a low success rate, and only a few have adapted. The only people who would need this are those under 18 years of age, to get a safer amount of sleep (6h40m) for the developing brain and body. Teenagers are often sleep deprived, and adding a nap before and after school can improve alertness if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, skipping will cause intense tiredness beginning 1-2 hours after the skipped nap.
 
However, [[E1]] is usually preferred over E2-extended because of the more convenient scheduling. On E2-extended, the total sleep is high, which often causes high sleep onset for all sleeps. Similar to E1, naps often take a long time to learn. So far, there has been one successful case in which the first nap scheduled only 2h after the 6h core (a high sleep requirement individual). This makes the variant easier to schedule, but can be difficult or impossible to fall asleep only 2 hours after a long core.


The downsides of E2-extended seem to far outweigh its benefits. First, E2-extended is often '''outperformed by E1-extended and even regular E1''', because of the more convenient scheduling. On E2-extended, the total sleep is high enough, which often causes high sleep onset for the naps, or the core altogether. It is often reported to take many weeks to get the hang of the naps, while adaptation is still in progress. So far, there is only one successful case with the first nap scheduled only '''2h''' after the 6h core (a high sleep needs individual). While this improves the nuisance of having to place the naps at unfavorable spots in the day (e.g, in the middle of morning work/school hours), it is often times largely unrealistic to fall asleep in the nap after staying awake for only 2h from an already lengthy core.
[[File:Rotated E2-extended.png|right|thumb|A Rotated E2-extended]]
[[File:Rotated E2-extended.png|center|thumb|A Rotated E2-extended]]
This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core length should be relatively easy. The remaining naps are then placed around the noon break and after-school/work hours. Since there is no successful adaptation with this scheduling so far, it is still mostly hypothetical. More data is needed to conclude if this variant is viable.
Although it has been strangely an unfriendly outcome for E2-extended, there are '''hidden potentials''' that can be tapped into. The above rotation of E2-extended allows the core to start at a reasonable time, approximately the same as a typical monophasic core sleep. If the bedtimes are the same, then the transition to this core length should be fairly doable. The remaining naps are then placed around the noon break and after school/work hours. The wake gaps appear to be reasonable to handle during adaptation at the downside of having to nap twice in the day. Since there is no successful adaptation with this scheduling so far, it is a tempting option to try out. More data is needed to conclude if this variant bests the originally proposed E2-extended variant.  


=== Third shift ===
=== Night shift ===
[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]
[[File:E2 Third Shift.png|right|thumb|Night shift E2]]
E2 is one of the few polyphasic schedules with a successful adaptation under '''third shift condition'''. Third shifts generally boosts the adaptation difficulty to insane levels, and even simple schedules like [[Segmented]] can become outlandish. Because of the rare adaptation, it is not worth attempting to E2 without the preparation to switch to the new sleep times and a new [[dark period]] enforcement. The core sleep may be '''completely inflexible''' as a result of being the anchored sleep as a result of a third shift, meaning that it is necessary to sleep at the same hours for this core during even off-days after adaptation to keep the circadian rhythm in check. In the long run, health issues may still ensue as a result of a sustained shifted circadian rhythm.  
E2 is one of the few polyphasic schedules with successful adaptations with night shift work. Working night shifts greatly increases the adaptation difficult for all schedules, and even normally easy schedules like [[Segmented]] can become extremely difficult. As with all other schedules for night shift workers, strong circadian management is needed to adapt to this schedule. Long term health issues may still ensue from a shifted circadian rhythm.


== References ==
== References ==
Retrieved from "https://polysleep.org/wiki/E2"