E3: Difference between revisions

From Polyphasic Sleep Wiki
← Older editNewer edit →
VisualWikitext
m cut up to midnight core section
Line 40: Line 40:


== Difficulty ==
== Difficulty ==
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.
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 [[flexing|flexibility] in nap timings compared to the [[#Extended|extended]] variant or [[E2]].


== Lifestyle Considerations ==
== Lifestyle Considerations ==
Because E3's core sleep is short enough to leave many wake hours during night time hours, and the core is often placed around the hours that can be secured from daytime interruptions, the naps come in handy with scheduling. Each nap only lasts for 20m, so it is very easy to fit them into daily scheduling. This is further enhanced by occupations with '''flexible work hours''' or '''work-from-home jobs'''. The short duration of a nap does not often get into the way of many other daily commitments, and a lot of casual people will not even notice that someone has taken a 20m nap nearby.  
With only a short core and three naps to schedule, E3 is relatively convenient for many people. It is particularly suitable for those with flexible work hours or remote jobs. The nap in the afternoon also poses relatively little difficulty for most people to schedule, compared to schedules with a daytime core.


The core of E3 amplifies the characteristics of a sleep pattern that bears striking resemblance to a '''massively reduced monophasic schedule'''. This is a trait among Everyman scheduling prototypes, where the long core sleep is cut from monophasic sleep, and accounts for the majority of total sleep. The only difference is the addition of the naps to alleviate homeostatic pressure and to ideally maintain a healthy balance of SWS and REM sleep. Because of this, it is reported by at least a couple adapted E3 sleepers that E3 barely gives any sleep, or only 3h of sleep per day since the naps are so short despite their frequency. Similar to other schedules with low total sleep, days on E3 can last very long, and each nap provides REM sleep for refreshment. The short naps also do not give an impression of a burden of having to cool down and sleep for a long period of time like a core would.  
While the default variant usually has little flexibility, the 3.5h core variant has seen more success in flexing. Nap 2 and 3 can be somewhat flexible (<1h forward or back) , and the core to a smaller extent (<30m).


Even though the original E3 with a 3h core does not have any flexibility after adaptation, or withstand heavy workouts at all, the 3.5h core variant has recorded the possibility to have 1 or 2 flexible naps (except the first nap) and even the core sleep, to a small margin. This is all at the cost of the addition of mere 30m of sleep. Like other schedules, the naps should be designed to fit into personal timetable from day to day if possible. The noon break, early afternoon circadian nadir and possibly after work (E3-extended) should be capitalized on to place naps. The vast extra wake hours can be dedicated to hobbies, self-care and many other activities.
E3 is one of the best schedules for [[lucid dreaming]]. Sleepers have reported vivid dreams recall from its naps.  
 
The '''extended version (4.5h core) has been a treasure for E3'''. It has reported a surprising amount of success that helps with the extra time and the nap frequency helps prevent the strain of having to stay awake for too long. On this variant, having a sweaty workout is tolerable, and even small amounts of alcohol once in a while. The flexibility after adaptation can be up to ~'''90m range''' (earlier/later than the original core time). The 4.5h core has since been considered a golden core duration that hits many birds with one stone and is a hallmark duration that makes E3 even greater today. Despite its greatness and popularity, it is essential to carefully look over daily commitments, sleep habits, meal plans and other habits that can negatively affect polyphasic adaptations, especially those of E3 tier (e.g, smoking, being consistently sleep deprived on monophasic).
 
As an added bonus, E3 is one of the prime polyphasic schedules for '''[[lucid dreaming]]'''. A lot of intense dreaming experiences, including false awakening dreams have been recalled from E3's naps. A highly challenging test of the adaptation phase on this schedule will open the gate to the extra time and rewarding productivity once the naps have become part of a daily lifestyle.


== Variants ==
== Variants ==
E3 is a polyphasic schedule that truly lives up to the expectation. Successes documented and reported over the years have nourished the standard scheduling and even created more alternatives to attempt, with a decent possibility to succeed.  
As a popular schedule with a long history, several variants have been proposed, with some having seen success.


=== Midnight core ===
=== Midnight core ===
[[File:E3 Midnight Core.png|thumb|E3 proposed by Puredoxyk|alt=]]
[[File:E3 Midnight Core.png|thumb|E3 proposed by Puredoxyk|alt=]]
This version was originally mapped out by '''Puredoxyk'''. The core is located at late hours in the SWS peak, which also forces a rotation of the nap timing. In this setup, social life can be more manageable in the evening with the opportunity to wake up and start the day very early. The first nap is taken before the day actually starts (for other regular monophasic sleepers), and 2 naps are taken during work breaks, potentially. In a way this scheduling resembles [[DC2]] whose naps are placed at similar hours. There is also a choice of scheduling a '''3.5h core''' for the matter of personal preference, Puredoxyk explained.  
This version was the one originally proposed by Puredoxyk. The core is placed late, after much of the SWS peak has passed. This variant is much more social life-friendly compared to the default.  


However, there has been limited success with this scheduling over the years. This is largely attributed to the lackluster amount of SWS that cannot be reliably sustained from the core alone, and SWS can creep into the last nap. Only individuals with '''low SWS requirements''' would enjoy this variant, as it is similar to E2's scheduling, except more extra wake time.  
The first nap is taken before the work day starts and functions like the first nap on [[E2]], with the other 2 naps placed during the day. This scheduling resembles [[DC2]] whose naps are placed at similar hours. There is also a choice of scheduling a 3.5h core for a slightly easier adaptation.
 
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 ===
=== Dawn core ===
Line 75: Line 73:
{{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.  
The 'extended version (4.5h core) has been a treasure for E3'''. It has reported a surprising amount of success that helps with the extra time and the nap frequency helps prevent the strain of having to stay awake for too long. On this variant, having a sweaty workout is tolerable, and even small amounts of alcohol once in a while. The flexibility after adaptation can be up to ~'''90m range''' (earlier/later than the original core time). The 4.5h core has since been considered a golden core duration that hits many birds with one stone and is a hallmark duration that makes E3 even greater today. Despite its greatness and popularity, it is essential to carefully look over daily commitments, sleep habits, meal plans and other habits that can negatively affect polyphasic adaptations, especially those of E3 tier (e.g, smoking, being consistently sleep deprived on monophasic).


* The adaptation process is much tamer than with a 3h core. The addition of the core sleep, which also makes it a core length of a regular E2 schedule, allows ideally all SWS to remain intact during adaptation. As SWS deprivation symptoms almost do not exist on the schedules (except in the case of pre-existing sleep deprivation or bad sleep hygiene from not doing a proper dark period), the adaptation centers on '''repartitioning REM sleep''' so that it appears at earlier periods in the core cycles. The last nap likely contains '''only [[wikipedia:Non-rapid_eye_movement_sleep|NREM2]]''' to sustain alertness, while the other 2 naps are still replete with REM sleep. The overall sleep pressure on this schedule is much more tolerable than E3. In terms of difficulty, it has reported a good wave of successful adaptations even from beginners and is a very reliable way to adapt to an Everyman schedule with 3 naps.
* The adaptation process is much tamer than with a 3h core. The addition of the core sleep, which also makes it a core length of a regular E2 schedule, allows ideally all SWS to remain intact during adaptation. As SWS deprivation symptoms almost do not exist on the schedules (except in the case of pre-existing sleep deprivation or bad sleep hygiene from not doing a proper dark period), the adaptation centers on '''repartitioning REM sleep''' so that it appears at earlier periods in the core cycles. The last nap likely contains '''only [[wikipedia:Non-rapid_eye_movement_sleep|NREM2]]''' to sustain alertness, while the other 2 naps are still replete with REM sleep. The overall sleep pressure on this schedule is much more tolerable than E3. In terms of difficulty, it has reported a good wave of successful adaptations even from beginners and is a very reliable way to adapt to an Everyman schedule with 3 naps.
Retrieved from "https://polysleep.org/wiki/E3"