E3: Difference between revisions

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== Mechanism ==
== Mechanism ==
Following from E2, E3 further removes a full cycle from the core sleep and adds another 20m nap. The core sleep on E3, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles.  Four hours total daily sleep is considered the minimum to contain a sustainable 90m SWS, 90m [[wikipedia:Rapid_eye_movement_sleep|REM]], and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents [[wikipedia:SWS|SWS]] wakes from the start of adaptation, and generally easier to handle.  
The core sleep on E3, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles.  4 hours of daily sleep is considered the [[Schedule overview#Minimum sleep threshold|bare minimum]] needed for most people to maintain 90m SWS and [[wikipedia:Rapid_eye_movement_sleep|REM]], and sometransitional light sleep.  


The most important scheduling requirement is '''having the core cover the circadian SWS peak between 9PM and midnight'''. 9PM is the ideal start time, but 10PM is also permissible. Rotating the schedule further is very difficult, and requires stringent management of light, food, and possibly temperature cues to maintain a [[Scheduling overview#Circadian rhythm|circadian rhythm]] later than natural daylight. With this artificial lighting setup to mark the onset of [[wikipedia:Melatonin|melatonin]] release, an ideal E3 adaptation would have the entire SWS needs covered in the core, and SWS is going to be extremely packed in the first cycle of the core. The second core will then allow some amount of REM sleep, the remaining of which is supplemented by the naps.  
The most important scheduling requirement 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 sustain wakefulness for a period as long as the naps on E2 or any other 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 7h (not recommended to be longer than 8h) between the third nap and the core. The first 2 naps will be full of REM sleep, and the third nap varies in successful adaptations. It may contain exclusively light sleep if placed later than a certain benchmark for the REM circadian (this varies among individuals). If the third nap is after ~3-4 PM, the chance for REM sleep to enter is a lot lower than around early afternoon hours (1-2 PM). Individuals with '''low REM requirements''' may only have light sleep in the last nap. Ideally, all 3 naps of E3 are designed with the intent of giving REM 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 contains REM, and the third nap may also contain mostly light sleep.  


Even though social time in the evening becomes null on regular E3, 2 naps are taken before one heads out to work or start the day. The remaining nap is taken during some breaks in the afternoon. This allows for more chance to dodge daytime commitments that can usurp nap times if there is more than one daytime nap.  
== 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.  


== Adaptation ==
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.  
E3's total sleep is at the minimum sleep threshold for long-term maintenance. For one, SWS is a massive roadblock during adaptation. Repartitioning all SWS into only two cycles makes this schedule extremely difficult by the second and third week of adaptation. At first, SWS is spread out up to the third sleep cycle, or even in later cycles in the morning on monophasic sleep in the case of poor sleep hygiene or pre-existing sleep deprivation. 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 give SWS wakes as SWS deprivation symptoms become clearer as adaptation progresses.  


It is also common to experience or '''feel cold''' after waking up from the first nap, or near sunrise hours, because the core body temperature is still adapting to the new sleep regime, and core body temperature is often at its lowest (circadian trough) around these late night/early morning hours. Many weeks of little to no oversleeps and utmost consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on schedule. Eventually, '''naps should no longer have SWS episodes'''. The early REM-favored placement of the three naps (none in the evening) helps to reinforce this. 4AM, 8AM, and 2:30PM naps are ideal with a 9PM core.
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 E2 or even E1''' by cutting out some portion of the core sleeps and add naps accordingly. However, there are very few sleepers who have been able to transition and adapt to E3 from E2. The gradual adaptation route is often too long in the grand scheme of things, when challenging adaptations to E1 or E2 can be overbearing for any new polyphasic sleepers. It is therefore necessary to stay adapted on E1, or mostly E2 for some months before considering adapting to E3. This can gauge for the personal ability to sustain a reduced sleep total on E2 comfortably, to make sure there is any good shot at E3. An unstable E2 or E1 adaptation will quickly tell the story that E3 may be an unrealistic goal, and an extended version would become necessary.  
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.


=== Cold turkey ===
=== Cold turkey ===
A '''large majority of successful E3 adaptations''' comes from the [[cold turkey]] method. The time it takes to adapt to E3 is potentially shorter than to 2 schedules in the [[gradual adaptation]] method. Because of the lower total sleep, it is also expected that vital sleep will be [[Repartition|repartitioned]] into each sleep block faster than those on E2 or E1. Thanks to the high [[sleep pressure]] overall, adaptation duration on E3 is often shorter than those on E1, based on the successful accounts. However, a failing adaptation due to skipping naps, flexing naps, moving the core sleep, wrong assessments of personal monophasic sleep needs, or a poor diet/exercise/substance planning can drag out [[4-Stages Adaptation Model#Stage 3|Stage 3]] for an extended period of time.  
Most successful E3 adaptations come from the [[cold turkey]] method. The time it takes to adapt to E3 is potentially shorter than by [[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 [[4-Stages Adaptation Model#Stage 3|Stage 3]] for an extended period of time.  


=== Naptation ===
=== Naptation ===
This adaptation protocol to E3 '''used to be popular''', but it is heavily advised against recently, especially if one dives into E3 right after doing naptation. The primary reason is that starting an adaptation with [[sleep debt]] only inflates the difficulty of the adaptation and leads to unwanted oversleeps right in the first couple days. Fully recovering on [[monophasic]] from the sleep debt generated on naptation as a process of learning to nap before attempting E3 would be a more sensible route. As adaptation goes on, the '''sleep pressure generated from a shortened core sleep''' will facilitate falling asleep in the naps sooner than on schedules with higher total sleep, so [[naptation]] may be an unnecessary method.  
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.


=== Reverse gradual adaptation ===
=== Reverse gradual adaptation ===
The [[reverse gradual adaptation]] method also '''used to be very popular''' to adapt to E3. The strategy is to attempt to schedule Uberman sleep with 6 naps as usual, but not to adapt to it. After some days, the next step is to jump into E3, taking advantage of the insurmountable sleep pressure from the Uberman. By anticipating the incoming "oversleep", one can then choose one of the Uberman naps (typically the one around evening hours) to become an E3 core with a desired length of choice (e.g, 3 or 3.5h core). While this method has been largely discontinued recently, it did have '''some''' success over the long history of E3 attempts.  
The [[reverse gradual adaptation]] method was also once a popular way to adapt to E3. The strategy is to first attempt Uberman and then jump into E3 after a few days, taking advantage of the large sleep pressure from Uberman. By anticipating the incoming Uberman crash, one can then choose one of the Uberman naps (typically the one around evening hours) to become an E3 core with a desired length of choice (3h or 3.5he). While this method has been discouraged recently, it did have some success over the long history of E3 attempts.  


Same as Naptation method, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder than it already is. A [[recovery]] on monophasic sleep after Uberman (as a process of learning to nap in 20 minutes) would be preferred to a direct transition. The body also needs a period of time to get used to a new sleeping pattern as a result of the breakdown of the core sleep into purely 20m naps before there is a resurgence of the core sleep again.  
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 [[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 ==
== Difficulty ==
Totaling approximately 4-4.5h of sleep each day, E3 is now considered '''one of the most difficult schedules''' that the average adult should be able to accomplish with strong adaptation skills, the adaptation to E3 is very taxing ('''except E3-extended''').
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.


== Lifestyle Considerations ==
== Lifestyle Considerations ==
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The benefits of this variant is the '''flexibility''' of the core sleep after adaptation (~15-30m earlier or later than the original time should be realistic), and the flexibility of the last nap, or the second nap as well. Contrary to other polyphasic schedules with 4-4.5h total sleep, this 3.5h core version seems to be the most flexible. However, adaptation remains very punishing for any oversleeps as long as ~1h at least. The exhausting process of repartitioning will also ramp up around the second or third week. Those who want to start a first polyphasic adaptation should aim for this variant to stay at a safer amount of total sleep, and a somewhat milder adaptation than the original version.  
The benefits of this variant is the '''flexibility''' of the core sleep after adaptation (~15-30m earlier or later than the original time should be realistic), and the flexibility of the last nap, or the second nap as well. Contrary to other polyphasic schedules with 4-4.5h total sleep, this 3.5h core version seems to be the most flexible. However, adaptation remains very punishing for any oversleeps as long as ~1h at least. The exhausting process of repartitioning will also ramp up around the second or third week. Those who want to start a first polyphasic adaptation should aim for this variant to stay at a safer amount of total sleep, and a somewhat milder adaptation than the original version.  


=== Extended/Pronap ===
=== Extended ===
{{TNT|E3-ext}}
{{TNT|E3-ext}}
Even though the regular version was mostly practiced after the release of ''[[Ubersleep]]'', a lot of questions were raised about the viability of an E3 scheduling with a 4.5h core instead. Puredoxyk later clarified on the matter and said it is a decent option, mostly designed as a "'''happy E3'''" variant. Currently, the Polyphasic Discord Community has named it "'''E3-extended'''" because of the addition of 1 full sleep cycle to the 3h core. There are in fact reasons why E3-extended is along the lines of a "happy" polyphasic schedules.  
Even though the regular version was mostly practiced after the release of ''[[Ubersleep]]'', a lot of questions were raised about the viability of an E3 scheduling with a 4.5h core instead. Puredoxyk later clarified on the matter and said it is a decent option, mostly designed as a "'''happy E3'''" variant. Currently, the Polyphasic Discord Community has named it "'''E3-extended'''" because of the addition of 1 full sleep cycle to the 3h core. There are in fact reasons why E3-extended is along the lines of a "happy" polyphasic schedules.  
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