https://polysleep.org/w/api.php?action=feedcontributions&user=GeneralNguyen&feedformat=atomPolyphasic Sleep Wiki - User contributions [en]2024-03-29T15:05:46ZUser contributionsMediaWiki 1.35.0https://polysleep.org/w/index.php?title=Template:Ducamayl&diff=1733Template:Ducamayl2020-11-27T13:51:55Z<p>GeneralNguyen: </p>
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<div>{{Infobox|<br />
|title = DUCAMAYL<br />
|image = [[File:DUCAMAYL from DC2-Mod.png|center|thumb|DUCAMAYL [https://napchart.com/oaeqt (Napchart)]]]<br />
|above = Dual Core As Much As You Like<br />
|label1 = Total sleep<br />
|data1 = Undefined, but may average around 5.5-6.5 hours<br />
|label2 = Proposed by<br />
|data2 = [[Polyphasic Sleep Discord|Polyphasic Sleep Discord Community]]<br />
|label3 = Difficulty<br />
|data3 = Hard<br />
|label4 = Specification<br />
|data4 = 2 cores, multiple short naps<br />
}}<br />
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[[Category:Schedule Template]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E1&diff=1709E12020-11-27T08:04:36Z<p>GeneralNguyen: /* Difficulty */</p>
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<div>{{E1}}<br />
The first [[Template:Polyphasic Sleep Schedules|schedule]] in the [[Everyman]] line, which contains a long [[Cores|core]], usually with a length of 6 hours, and a short [[Naps|nap]]. However, E1 is mostly known for its biphasic behavior, rather than an Everyman schedule because it only has 1 nap. <br />
<br />
== Mechanism ==<br />
First created as part of the <u>Formula</u> in Ubersleep, Everyman 1, or E1, is part Everyman and part Biphasic. Puredoxyk considered that each full cycle of a core sleep is equivalent to a nap full of REM. Starting with a '''7.5-8h''' monophasic baseline, cutting out 90m from the core sleep (to make E1 core of 6h) is compensated by a daytime nap that ideally gives REM sleep and to ease new polyphasic sleepers into daytime napping. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to effectively learn and master the short 20m daytime nap. This napping mastery method is possibly a lot easier than learning to nap on a non-reduced Biphasic schedule (e.g, Biphasic-X), because there is more sleep pressure generated from a shortened nocturnal core sleep than from an almost intact nocturnal core sleep on a non-reduced Biphasic pattern. <br />
<br />
Since E1 does offer a decent amount of sleep, it is then straightforward to transition to this schedule from monophasic sleep immediately. However, unlike other polyphasic schedules with less total sleep, learning to nap on E1 may take up to several weeks because humans have been observed to get used to sleeping monophasically for only 6h a night, due to work, stress and other environmental factors; this then leads to chronic sleep deprivation if personal monophasic baseline is usually higher (e.g, needing 8h per night for optimal daytime functions). Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. There are, however, '''exceptions''' to certain adaptation cases to E1 where falling asleep in the nap is facilitated after only a matter of days on the schedule. Individuals capable of doing this most likely have been experienced polyphasic sleepers, nappers, or have the ability to fall asleep during the day naturally without much tiredness. <br />
<br />
Despite the biphasic nature (which bears resemblance to monophasic structure), adaptation to E1 follows the same rules as any other reducing polyphasic schedules; this means that it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. '''Exceptions''' are made when the total sleep on E1 (6.3h) is very close to, or the exact same as personal monophasic baseline - these individuals can then proceed to have a flexible nap while keeping a somewhat flexible core sleep from day to day, without having to stick to the sleep times by the minute during adaptation. <br />
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== Difficulty ==<br />
Even though E1 looks to be a straightforward polyphasic schedule to start with for beginners and non-nappers, the adaptation results from E1 adaptations in the community over the years do not reflect the notion that E1 is supposed to be an "easy" schedule. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state: <br />
<br />
* <u>inability to fall asleep in the nap</u> despite several weeks in <br />
* <u>high sleep onset</u> for the nap after many weeks <br />
* in some rarer cases, <u>oversleeping from the nap consistently</u>. This may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap, as an example <br />
<br />
All of these issues, however, can be attributed to sleep debt prior to starting E1 adaptation, poor discipline, poor alarm system, or wrong assessment of personal monophasic sleep need (higher sleep need than expected which increases the difficulty of E1 to great magnitudes). <br />
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It is worth noting that the failure to nap after several weeks (despite adhering to the schedule by the minute and all methods have been used to facilitate napping) may be attributed to the '''BRAC''' in scheduling. What this means is that sleep pressure on E1 is generally lower than on other schedules with less total sleep, thus there are not many choices to pick several nap times that span across many hours in the day - the body may only feel the tiredness and drowsiness at some spots in the day. This as a result causes the nap to never stick because the body is '''consistently tired some time either before or after nap'''. The problem would be resolved if the nap is moved to those spots to give adequate recovery. <br />
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Probably the most troublesome issue is the rather common "<u>stage 4 loop</u>" for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in '''Stage 4''' (near the end of adaptation, feeling inconsistently adapted, or excessively tired at specific hours of the day, or not truly refreshing sleeps overall). Because E1 has a high total sleep compared to other more advanced polyphasic schedules, being trapped in Stage 4 is most likely owing to consistently missing out on some vital sleep stages (typically REM sleep is being missed since only the last full cycle of sleep is removed) or the nap fails to give consistent REM sleep, or no REM sleep at all. <br />
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According to the Polyphasic Survey 2018, only '''50% of ADAPTED E1 sleepers managed to get REM in their nap'''. This in return demonstrates that the sole afternoon nap does not guarantee to deliver REM sleep (trace SWS, or mostly NREM2 instead) and can result in an incomplete repartitioning of REM sleep and the failure to obtain a sufficient amount of REM sleep each day. Based on the data above, it is still possible to complete the adaptation to E1 with no REM in the nap as this is not a requirement. The overall time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. With all the available information, E1's difficulty has been adjusted to "<u>Moderate</u>" from "Easy" to reflect a more accurate picture of this adaptation. <br />
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If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a gradual adaptation method. <br />
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== Alternate Variants ==<br />
With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 does offer versatility in scheduling. A lot of variations have been tried, succeeded and even maintained for an extended period of time (at least 6 months) by a couple E1 sleepers. It is wise to consider these options before deciding on which scheduling variant to try. <br />
<br />
=== Late nap variant ===<br />
<br />
[[File:E1 Late Nap.png|center|thumb|E1 with a nap after work]]<br />
For 9-to-5 occupations, which are very common nowadays and do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation harder than the default variant. The long wake gap in the day and until the nap can give a few tiredness waves during adaptation. An early riser can still take advantage of this E1 distribution of sleeps. <br />
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=== Late core variant ===<br />
<br />
[[File:E1 Late Core.png|center|thumb|E1 with a late core]]<br />
Another viable alternate variant with some success. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Those who prefer some social time in the evening or have a strong tendency to be alert at late hours in the day can also schedule this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later). <br />
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=== Slightly modified core length ===<br />
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[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]<br />
Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on this variant. With the idea that SWS mostly occurs in the first half of the night, and REM dominates the second half, after the 6h mark (which is the end of the default E1 core), there should be very limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic. Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core. <br />
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Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. The nap on this variant can be scheduled later if desired, because the extra 30 minutes provide more alertness sustaining than a 6h core. However, like other variants, the nap should not be later than 5 PM. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however. <br />
<br />
=== Early core ===<br />
[[File:E1 Early Core.png|center|thumb|An early core in SWS peak]]<br />
Contrary to the early core version, those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are beneficial for REM sleep. However, this scheduling option is more limited in usage because most people prefer to dedicate the evening hours to other social activities. <br />
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=== Extended core ===<br />
<br />
[[File:E1-extended.png|center|thumb|E1-extended]]<br />
The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM). <br />
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However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''silent Stage 3''', with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules) that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.<br />
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=== Non-reducing variant ===<br />
[[File:E1 Non-reducing.png|center|thumb|A sample non-reducing E1 setup]]<br />
The difference between this and the extended variant is that there is absolutely '''no sleep reduction''' on non-reducing variant regardless of monophasic baseline, while there can still be a certain amount of sleep reduction on extended versions (e.g, people with ~9h monophasic baseline gain ~60-70m of extra wake time each day on E1-extended with 7.5h core as mentioned). Those who should choose this variant are teenagers, people with very high sleep requirements, people who love flexibility of sleep or those who prefer to avoid sleep reduction for a period of time. <br />
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As with a non-reducing biphasic schedule, E1 does offer various tools to play with. The nap can be anywhere from '''10m to ~30m''' since '''E1 is focused on a short daytime nap''' (<u>not to be confused with Siesta</u>, whose daytime sleep is often long). The nap duration can change from day to day, and can start at different hours each day if desired. Similarly, the core duration has no fixed duration and sleepers should rely on natural wakes for both sleep blocks. This scheduling variant can be consistent everyday (sleeping by the minute), or slightly different sleep times each day from day 1 of adaptation (it is recommended that the core should should not be more flexible than a 1h window when first adapting, meaning the window should be limited to sleeping ~1h later or earlier than the original time, to keep a consistent circadian rhythm). Thanks to the flexible nature of the nap, it is then necessary for sleepers to '''recognize the time they are naturally tired or drowsy in the day''' to place the nap accordingly; if the timetable does not allow for a large flexibility of the nap, then a smaller nap window can be chosen with a more consistent nap time daily. Most importantly, '''late naps (past ~5-6 PM)''' should be avoided or considered carefully because it may interfere with the core at night, because total sleep time is already high. <br />
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Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train napping skills. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime commitments. <br />
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== Lifestyle consideration ==<br />
Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time) on regular version, and potentially more on extended versions.<br />
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[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E3&diff=1708E32020-11-27T07:58:37Z<p>GeneralNguyen: /* Extended/Pronap */</p>
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<div>{{E3}}<br />
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 core sleep and 3 naps. <br />
<br />
== History ==<br />
Everyman is so named as a '''less extreme alternative to Uberman'''. Puredoxyk, who named and popularized Uberman, also proposed Everyman (what is now the Everyman 3 variant) as a way to adapt to less sleep more easily, while being more in sync with normal daily life without the need for extreme rigidity in naps. She reported this as sustainable once her child was a few years old, when someone else could watch the child during her naps. By 2008, it had become popular as the “fallback” for failed Uberman attempts. It was inspired by the first wave of Uberman attempts after Puredoxyk in the '''early 2000s''', and then again starting in 2007 by personal growth blogger '''Steve Pavlina'''’s grueling adaptation log for Uberman. The repeated experience of Uberman attempters was to crash uncontrollably for several hours, every couple days or so. It made sense, then, to convert those crashes into a new schedule with a '''3-hour core'''. <br />
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Currently, E3 is the '''most sought after''' schedule thanks to Puredoxyk's inspiration with her book, the seemingly convenient scheduling structure, and an astounding amount of sleep reduction. In the recent years, E3 remains one of the top-tier polyphasic schedules that is embraced by many. Even though there has been a whopping amount of adaptation failures over the years, the heat around E3 has never subsided. As of late, there have been more options to schedule E3, which in return further cements E3 at the top spot for usage with admirable versatility in scheduling. <br />
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== Mechanism ==<br />
Following from E2, E3 further removes a full cycle from the core sleep and adds another 20m nap. Its core sleep, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles. 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. Four hours total daily sleep is considered the minimum to contain a sustainable 90m SWS, 90m REM, and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents SWS wakes from the start of adaptation, and generally easier to handle. <br />
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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 circadian rhythm later than natural daylight. With this artificial lighting setup to mark the onset of 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. <br />
<br />
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. <br />
<br />
There has been a few changes in E3's scheduling over years. Puredoxyk's original E3 has the core placed near midnight, which is considered late for an E3 core as the quality of SWS can quickly deteriorate (will be discussed in the Alternate Variants section). Currently, the default variant has the core occupy most, if not all of the SWS peak hours. 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. <br />
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== Adaptation ==<br />
As mentioned above, adaptation to E3 is very taxing ('''except E3-extended'''). Its 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. <br />
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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.<br />
<br />
=== Gradual adaptation ===<br />
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. <br />
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=== Cold turkey ===<br />
A '''large majority of successful E3 adaptations''' comes from this method, however. 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 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 Stage 3 for an extended period of time. <br />
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=== Naptation ===<br />
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. <br />
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=== Reverse gradual adaptation ===<br />
This 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. <br />
<br />
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. <br />
<br />
== Alternate Variants ==<br />
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. <br />
<br />
=== Midnight core ===<br />
[[File:E3 Midnight Core.png|center|thumb|E3 proposed by Puredoxyk]]<br />
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. <br />
<br />
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. <br />
<br />
=== Dawn core ===<br />
[[File:E3 Dawn Core.png|center|thumb|An extreme E3 with a dawn core]]<br />
Puredoxyk was successfully adapted to this E3 variant at some point. However, she was also known to be a very heavy insomniac, whose sleep requirements are very low overall, because of the chronic sleep interruptions that troubled her when she had to sleep monophasically. This is a very extreme way to schedule E3, as the core around sunrise hours will create a confusion in circadian rhythm, which favors REM sleep in these hours. It is doubtful if an average sleeper with normal SWS requirements would be able to adapt to this E3, as there has been basically no successful adaptations ever reported. The rotation of the naps also moves the last nap into SWS peak hours, which can be absolutely overwhelming to wake from when SWS pressure rises. '''Inexperienced or beginners should avoid this variant entirely'''. <br />
<br />
=== 3.5h core ===<br />
[[File:Slightly longer core.png|center|thumb|E3 with a 3.5h core]]<br />
Nowadays, this core length has been '''more commonly used''' for an E3 adaptation rather than the 3h core. The total sleep is similar to Triphasic, hovering around a more comfortable sleep total for experienced or highly motivated attempters. The same principles that apply to the 3h core also apply to a 3.5h core. The core sleep should not start any later than 10-10:30 PM, to retain sufficient amount of SWS. If all SWS has been accounted for, the +30m from 3-3.5h mark can give more light sleep or REM sleep, to match personal REM baseline more comfortably. This is also a core duration that is popularly used in Segmented sleep and scheduled in the SWS peak for the same purpose. The naps are scheduled in a similar manner. It ''may'' be possible to '''gradually''' '''transition from Segmented sleep''' (with a 3.5h first core), a scheme proposed by '''Polyphasic Society''' to get to E3, but it is unknown if anyone has been able to pull this off. <br />
<br />
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. <br />
<br />
=== Extended/Pronap ===<br />
{{E3-ext}}<br />
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. <br />
<br />
* 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 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. <br />
* It is possible to transition from an '''adapted E1''' schedule to E3-extended, which is of moderate difficulty for this gradual adaptation. There has been some successful examples in the community who followed this pathway. <br />
* E3-extended has a '''higher nap frequency''' than E2 aside from the same core duration. This means it is less stressful to stay awake until the next nap as they are placed closer to each other. During adaptation, if one nap is skipped, it will provide more opportunities to fall asleep in the next nap even in the early stage of adaptation. The process will also be less painful with one skipped nap, as long as this does not occur too often when adapting. <br />
* A 4.5h core also validates the '''later start time'''. Unlike E3's core, on E3-extended the core can start at midnight, or even some time after midnight (the naps will have to be rotated along). More awake time in the evening is what many people are after, and this is an advantage compared to most multi-core schedules. <br />
* E3-extended can become '''very flexible after adapting''', with the possibility to transition to '''SEVAMAYL''' as the most ideal base schedule. The core duration, which can cover a decent amount of REM sleep, puts less pressure on the naps to achieve the same task, and naps can then be flexed to great extents while still fulfilling the remnant REM requirements. The ability for the core to receive natural wakes after adaptation has also been noted, with the reduction to ~'''4h core duration''' as a result of many weeks staying adapted. <br />
* Furthermore, E3-extended supports heavy physical exercises a lot better than E2, thanks to the addition of a nap for possible REM sleep. This will then create more space in the core for more SWS. <br />
* The '''ideal scheduling''' of E3-extended would have a nap around early morning hours, noon/early afternoon and late afternoon to fit into regular occupations (e.g, 9-to-5). The wake gap between the first nap and the core can be as low as 3h, and up to ~4.5h. The last nap can be as late as ~6 PM as long as all SWS is guaranteed in the core. Because of having 3 naps, E3-extended does not have much variation in scheduling as the naps are mostly locked into these convenient spots of the day. <br />
<br />
[[File:E3-extended with Pronap.png|center|thumb|E3-extended with a Pronap]]<br />
As SWS is most likely covered by the core, this creates a possibility for a Pronap on E3-extended, even though it may appear redundant. There is '''very little successful record''' with this variant as well. It is also important to note that using a Pronap on regular E3 versions is very discouraged, because the 3 or 3.5h cores cannot cover all SWS needs when adaptation first begins. Extending the first nap will only increase the chance for an SWS wake, because through many in-progress adaptations to Everyman schedules, many EEG readings of adapters do record SWS or even SWS wake even in the first nap around REM peak. A Pronap is often used for individuals with normal SWS but '''high REM requirements''', ~120-150m to be able to use this E3-extended variant. Only '''sleep mutants''' or '''individuals with low SWS requirements''' should use a Pronap on the regular E3 version. <br />
[[File:E3-extended with 5h core.png|center|thumb|E3-extended with 5h core]]<br />
Since the 5h core duration has been used in a lot of adaptations, it is also possible to apply the concepts to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with '''very high monophasic requirements''' (e.g, ~9-9.5h monophasic) or people with huge SWS requirements. There have been very rare attempts, though. <br />
<br />
Alternatively, a 5h core and a Pronap (~30-40m) can be scheduled on E3-extended, however there is '''no success''' up to date. Other than that, this variant likely will not see much use because of its seemingly redundant amount of sleep and can cause a lot of hassles during adaptation. An E2 schedule with a 5h core, E2-extended or E1 with a 6.5h core can be more convenient to schedule.<br />
<br />
== Lifestyle Considerations ==<br />
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. <br />
<br />
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. <br />
<br />
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. <br />
<br />
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). <br />
<br />
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.<br />
<br />
{{Polyphasic Sleep Schedules}}<br />
[[Category:Schedules]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E3&diff=1707E32020-11-27T07:51:45Z<p>GeneralNguyen: /* Gradual adaptation */</p>
<hr />
<div>{{E3}}<br />
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 core sleep and 3 naps. <br />
<br />
== History ==<br />
Everyman is so named as a '''less extreme alternative to Uberman'''. Puredoxyk, who named and popularized Uberman, also proposed Everyman (what is now the Everyman 3 variant) as a way to adapt to less sleep more easily, while being more in sync with normal daily life without the need for extreme rigidity in naps. She reported this as sustainable once her child was a few years old, when someone else could watch the child during her naps. By 2008, it had become popular as the “fallback” for failed Uberman attempts. It was inspired by the first wave of Uberman attempts after Puredoxyk in the '''early 2000s''', and then again starting in 2007 by personal growth blogger '''Steve Pavlina'''’s grueling adaptation log for Uberman. The repeated experience of Uberman attempters was to crash uncontrollably for several hours, every couple days or so. It made sense, then, to convert those crashes into a new schedule with a '''3-hour core'''. <br />
<br />
Currently, E3 is the '''most sought after''' schedule thanks to Puredoxyk's inspiration with her book, the seemingly convenient scheduling structure, and an astounding amount of sleep reduction. In the recent years, E3 remains one of the top-tier polyphasic schedules that is embraced by many. Even though there has been a whopping amount of adaptation failures over the years, the heat around E3 has never subsided. As of late, there have been more options to schedule E3, which in return further cements E3 at the top spot for usage with admirable versatility in scheduling. <br />
<br />
== Mechanism ==<br />
Following from E2, E3 further removes a full cycle from the core sleep and adds another 20m nap. Its core sleep, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles. 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. Four hours total daily sleep is considered the minimum to contain a sustainable 90m SWS, 90m REM, and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents SWS wakes from the start of adaptation, and generally easier to handle. <br />
<br />
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 circadian rhythm later than natural daylight. With this artificial lighting setup to mark the onset of 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. <br />
<br />
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. <br />
<br />
There has been a few changes in E3's scheduling over years. Puredoxyk's original E3 has the core placed near midnight, which is considered late for an E3 core as the quality of SWS can quickly deteriorate (will be discussed in the Alternate Variants section). Currently, the default variant has the core occupy most, if not all of the SWS peak hours. 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. <br />
<br />
== Adaptation ==<br />
As mentioned above, adaptation to E3 is very taxing ('''except E3-extended'''). Its 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. <br />
<br />
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.<br />
<br />
=== Gradual adaptation ===<br />
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. <br />
<br />
=== Cold turkey ===<br />
A '''large majority of successful E3 adaptations''' comes from this method, however. 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 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 Stage 3 for an extended period of time. <br />
<br />
=== Naptation ===<br />
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. <br />
<br />
=== Reverse gradual adaptation ===<br />
This 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. <br />
<br />
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. <br />
<br />
== Alternate Variants ==<br />
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. <br />
<br />
=== Midnight core ===<br />
[[File:E3 Midnight Core.png|center|thumb|E3 proposed by Puredoxyk]]<br />
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. <br />
<br />
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. <br />
<br />
=== Dawn core ===<br />
[[File:E3 Dawn Core.png|center|thumb|An extreme E3 with a dawn core]]<br />
Puredoxyk was successfully adapted to this E3 variant at some point. However, she was also known to be a very heavy insomniac, whose sleep requirements are very low overall, because of the chronic sleep interruptions that troubled her when she had to sleep monophasically. This is a very extreme way to schedule E3, as the core around sunrise hours will create a confusion in circadian rhythm, which favors REM sleep in these hours. It is doubtful if an average sleeper with normal SWS requirements would be able to adapt to this E3, as there has been basically no successful adaptations ever reported. The rotation of the naps also moves the last nap into SWS peak hours, which can be absolutely overwhelming to wake from when SWS pressure rises. '''Inexperienced or beginners should avoid this variant entirely'''. <br />
<br />
=== 3.5h core ===<br />
[[File:Slightly longer core.png|center|thumb|E3 with a 3.5h core]]<br />
Nowadays, this core length has been '''more commonly used''' for an E3 adaptation rather than the 3h core. The total sleep is similar to Triphasic, hovering around a more comfortable sleep total for experienced or highly motivated attempters. The same principles that apply to the 3h core also apply to a 3.5h core. The core sleep should not start any later than 10-10:30 PM, to retain sufficient amount of SWS. If all SWS has been accounted for, the +30m from 3-3.5h mark can give more light sleep or REM sleep, to match personal REM baseline more comfortably. This is also a core duration that is popularly used in Segmented sleep and scheduled in the SWS peak for the same purpose. The naps are scheduled in a similar manner. It ''may'' be possible to '''gradually''' '''transition from Segmented sleep''' (with a 3.5h first core), a scheme proposed by '''Polyphasic Society''' to get to E3, but it is unknown if anyone has been able to pull this off. <br />
<br />
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. <br />
<br />
=== Extended/Pronap ===<br />
{{E3-ext}}<br />
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. <br />
<br />
* 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 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. <br />
* It is possible to transition from an '''adapted E1''' schedule to E3-extended, which is of moderate difficulty for this gradual adaptation. There has been some successful examples in the community who followed this pathway. <br />
* E3-extended has a '''higher nap frequency''' than E2 aside from the same core duration. This means it is less stressful to stay awake until the next nap as they are placed closer to each other. During adaptation, if one nap is skipped, it will provide more opportunities to fall asleep in the next nap even in the early stage of adaptation. The process will also be less painful with one skipped nap, as long as this does not occur too often when adapting. <br />
* A 4.5h core also validates the '''later start time'''. Unlike E3's core, on E3-extended the core can start at midnight, or even some time after midnight (the naps will have to be rotated along). More awake time in the evening is what many people are after, and this is an advantage compared to most multi-core schedules. <br />
* E3-extended can become '''very flexible after adapting''', with the possibility to transition to '''SEVAMAYL''' as the most ideal base schedule. The core duration, which can cover a decent amount of REM sleep, puts less pressure on the naps to achieve the same task, and naps can then be flexed to great extents while still fulfilling the remnant REM requirements. The ability for the core to receive natural wakes after adaptation has also been noted, with the reduction to ~'''4h core duration''' as a result of many weeks staying adapted. <br />
* The '''ideal scheduling''' of E3-extended would have a nap around early morning hours, noon/early afternoon and late afternoon to fit into regular occupations (e.g, 9-to-5). The wake gap between the first nap and the core can be as low as 3h, and up to ~4.5h. The last nap can be as late as ~6 PM as long as all SWS is guaranteed in the core. Because of having 3 naps, E3-extended does not have much variation in scheduling as the naps are mostly locked into these convenient spots of the day. <br />
<br />
[[File:E3-extended with Pronap.png|center|thumb|E3-extended with a Pronap]]<br />
As SWS is most likely covered by the core, this creates a possibility for a Pronap on E3-extended, even though it may appear redundant. There is '''very little successful record''' with this variant as well. It is also important to note that using a Pronap on regular E3 versions is very discouraged, because the 3 or 3.5h cores cannot cover all SWS needs when adaptation first begins. Extending the first nap will only increase the chance for an SWS wake, because through many in-progress adaptations to Everyman schedules, many EEG readings of adapters do record SWS or even SWS wake even in the first nap around REM peak. A Pronap is often used for individuals with normal SWS but '''high REM requirements''', ~120-150m to be able to use this E3-extended variant. Only '''sleep mutants''' or '''individuals with low SWS requirements''' should use a Pronap on the regular E3 version. <br />
[[File:E3-extended with 5h core.png|center|thumb|E3-extended with 5h core]]<br />
Since the 5h core duration has been used in a lot of adaptations, it is also possible to apply the concepts to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with '''very high monophasic requirements''' (e.g, ~9-9.5h monophasic) or people with huge SWS requirements. There have been very rare attempts, though. <br />
<br />
Alternatively, a 5h core and a Pronap (~30-40m) can be scheduled on E3-extended, however there is '''no success''' up to date. Other than that, this variant likely will not see much use because of its seemingly redundant amount of sleep and can cause a lot of hassles during adaptation. An E2 schedule with a 5h core, E2-extended or E1 with a 6.5h core can be more convenient to schedule.<br />
<br />
== Lifestyle Considerations ==<br />
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. <br />
<br />
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. <br />
<br />
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. <br />
<br />
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). <br />
<br />
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.<br />
<br />
{{Polyphasic Sleep Schedules}}<br />
[[Category:Schedules]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Sevamayl&diff=1706Sevamayl2020-11-27T07:47:57Z<p>GeneralNguyen: </p>
<hr />
<div>A highly [[Flexing|flexible]] [[Template:Polyphasic Sleep Schedules|schedule]], which evolves from the [[Everyman]] schedules, usually the extended variants (mostly [[E3|E3-extended]]). It includes a possibility to take a [[Naps|nap]] whenever tired throughout the day, the varying number of naps, and the occasional change in nap/core duration from day to day. {{SEVAMAYL}}<br />
== Mechanism ==<br />
After a rigid Everyman-schedule has been adapted to, the brain has replaced its standard sleeping schedule and adjusted to a reduced sleep total. It is then possible to slowly shift the new schedule, containing SOREM naps and highly repartitioned cores, without reducing sleep quality, as opposed to flexing during the adaptation. Because the naps are being moved they will most likely contain a lower amount of REM than the naps of the strict schedule, which may require an extra nap to give the same total REM sleep. Still, because a significant part of the REM need is taken care of during the core, the main purpose of the naps is to alleviate homeostatic pressure. It is also possible to utilize Pronaps to more efficiently fulfill the REM need, which results in needing fewer naps later in the day.<br />
<br />
== Scheduling ==<br />
Schedule a 4-5 hour core, with about 2-6 naps of 10-20 minutes in length. Cycles may naturally compress to 80m with frequent sleeps. Plan for 90m cycles until there are many early natural wakes. Nap spacing should take into account natural periods of tiredness, as well as the morning circadian peak. In the evening 6-7 hour gaps are common, whereas alertness may wane after 3-4 hours awake in the morning. A longer pronap of up to 45m might be plausible during the REM peak (6-9am) if all SWS has already been accounted for, which it should be if the base strict schedule has already been adapted to. This would allow larger gaps and/or increased flexibility later in the day. The core might be flexed and/or varied max. 90m in length, as optional variables after adapted to a base schedule. It’s not recommended to add an extra cycle more than once a week, as more frequent lengthening seems to destabilize adaptations to the reduced sleep total.<br />
<br />
== Flexibility ==<br />
Once adapted, it is possible to occasionally increase or decrease the length of the core by 90 minutes. Nap amounts can increase or decrease to help offset the tiredness. After this shortened- or lengthened core, a week should be given to allow the core to remain stable.<br />
<br />
As is the case with other schedules, quality naps give a large boost to alertness around the clock. The freedom given by this schedule is also very fulfilling.<br />
<br />
== Lifestyle consideration ==<br />
SEVAMAYL fits those with erratic schedules, but is also possible to utilize with strict lifestyles. However when used on a strict work schedule, the main purpose of SEVAMAYL is lost. If that is the case, a strict schedule or an Everyman schedule with slightly flexed nap times, but no variation in nap number or length, may be more appropriate.<br />
<br />
== Variants ==<br />
The core length of SEVAMAYL can be scheduled from 4.5 hours in length to no upper limit. The core length might naturally decrease to about 4 hours if cores compress in length, which is common in polyphasic schedules, but should not be expected until after many weeks. Some people might be able to adapt to a 3.5 hour long core, but it is unclear at this point in time if the flexibility is great enough, and all attempts have failed so far. There need to be at least 6 equivalent monophasic cycles on the intermediate Everyman schedule for SEVAMAYL to be adaptable, compared to the normal 5 equivalent monophasic cycles on the standard schedules (which refers to one quality REM nap effectively replacing one nighttime 90m core cycle, in its ability to rejuvenate). While SEVAMAYL does not have a set number of naps, they are still going to be approximately reflected in the intermediate Everyman schedule. For example, if E3-extended is the intermediate schedule, then SEVAMAYL is going to have more naps than when compared to E2-extended as an intermediate schedule. This is because the fewer core cycles there are, the more REM need is required to be taken care of during the naps. The core should be placed in during the night, and the scheduling range depends on the variant of SEVAMAYL:<br />
{| class="wikitable"<br />
|Core length<br />
|Start of core, scheduling range<br />
|-<br />
|3.5 hours<br />
|21 – 22<br />
|-<br />
|4.5 hours<br />
|20 – 02<br />
|-<br />
|6 hours<br />
|20 – 02:30<br />
|}<br />
<br />
== Adaptation ==<br />
Up to this point in time, there have been no successful cold turkey adaptations to SEVAMAYL. There have certainly been attempts, however all of them have failed. It is believed that this is the case because the sleep pressure generated from shortening the total sleep time is not great enough to force the naps to repartition, as is the case with most schedules. [https://www.polyphasic.net/schedules/spamayl/ SPAMAYL] on the other hand has no core to partially take care of the sleep pressure, leading to the naps forcefully becoming entrained. Because of this it is necessary to start a SEVAMAYL-adaptation only after successfully adapting to a rigid schedule first, through gradual adaptation. <br />
<br />
Once the rigid schedule has been adapted to for at least a month, a flexing adaptation is started and escalated to varying nap length and possibly even core placements. Each increase in nap flexibility of about 30-60 minutes takes a couple weeks to adapt to. Flexing naps just 10-15 minutes more takes up to a week to adapt to. While adapting to flexible naps, large periods of time will be unpredictably drowsy around those original nap times. <br />
<br />
Since SEVAMAYL has such a high flexibility, the standard Everyman-schedules are not going to suffice as the first adaptation step, and extended versions are necessary. The most common intermediate adaptation step is E3-extended, but E2-extended is also possible for a 6-hour core SEVAMAYL. E4-extended should work for people with sleep requirements on the lower side, but it is unclear how flexible a mere 3.5 hour long core will be on an adapted SEVAMAYL. There are only reports of a few successful E3-flex sleepers where one or two naps were a bit flexible, but otherwise required strict timing. A 3 hour core will likely not work. When comparing the raw nap flexibility of 3 hour versus 3.5 hour core E3, the difference is massive in that the 3-hour core schedules have nearly no flexibility at all.<br />
{| class="wikitable sortable"<br />
!E4-extended<br />
!E3-extended<br />
!E2-extended<br />
|-<br />
|<br />
|<br />
|<br />
|-<br />
|http://napchart.com/dhczt<br />
|http://napchart.com/8fmnb<br />
|http://napchart.com/lq379<br />
|}<br />
A flexing adaptation is not going to look like a regular adaptation to a polyphasic schedule, as it is going to require continuous monitoring and adjusting of sleep times. First, adapt to a rigid schedule for about a month to 6 weeks. This bears repeating because it appears to be an essential step. Then, the best way to complete a flexing adaptation to SEVAMAYL is to start flexing, or shifting, nap times by 10 to 15 minutes from the rigid point one or two naps at a time.<br />
<br />
The shifting can be done either with just flexing or by flexing and adding a nap, until the alertness levels have risen back up and stabilized. A 10-15 minute shift should take roughly 3 to 4 days to adapt to for each nap shifted, but can take up to a week as described previously. After this step is completed the flexing length of the rigid point is increased, one or two naps at a time. After naps are refreshing despite being flexed a small amount, flexing can be increased in larger jumps. The flexing span can be increased by 30-60 minutes each direction, and then up to 2 hours in each direction for each nap. Occasionally add a nap during unusually long wake periods to get used to a variable nap number. The nap times should after this point be alterable according to the feeling of homeostatic pressure and to make way for duties that change times.<br />
<br />
During the adaptation to polyphasic schedules, some people will start waking up after around 12 to 15 minutes into a nap. When this is the case, the best approach is to attempt to salvage 5 or more minutes of the nap by returning to sleep. Normally these premature wakes last for a few days to a few weeks, but eventually stop occurring. However, on SEVAMAYL there is no need to return to sleep after a premature wake. If you wake up before your alarm the best strategy is to get up. Though, it should be noted that returning to sleep and sleeping for the full duration of the nap will yield more wakefulness sustaining. What this means is that it is useful to sleep for the full duration of the nap if one’s schedule requires a long gap of wakefulness to be had. The premature wakes from the naps is the main reason why they are presented as 15 minutes long on the standard SEVAMAYL schedule, which is the average nap length. It is also normal for naps taken during the later parts of the day shorten in length, while early naps stay 20 minutes long. '''Recently, there have been successful adaptations to SEVAMAYL with occasional extension of a nap after adaptation.''' One such case, sleeper Gosugenji from the Discord has demonstrated that it is possible to occasionally extend a nap duration from <u>20m to 30m</u> (when a bit more tired than usual to garner more recuperative values from the longer nap) even though his default nap duration is 20m for all naps. This also opens up for even more versatility in nap duration of SEVAMAYL, when the adaptation phase has been completed. This leads back to the importance of the ability to listen to one’s own body when attempting this schedule.<br />
<br />
Delaying a nap may increase desire to sleep, but once adapted will have no effect on performance, alertness, or general feeling of well-being until it’s delayed excessively – perhaps longer than an hour or two in the morning, or delayed longer than 2-4 hours in the evening. The advantage of SEVAMAYL, though, is if you can anticipate that day’s busy times, then you can plan an extra nap before as well as delaying the default nap much later.<br />
<br />
It is also possible to learn to flex the core sleep. It is going to be harder to do than flexing the naps, but the process is going to be the same. The placement of the core is shifted in small increments from the rigid point until alertness levels have returned to the high standards, and the process is then repeated with a larger range. It should be possible to learn to flex the start of the core by as much as 90 minutes with this method, however, it takes longer than adapting to flexed naps. 30 minutes of core flex (e.g. 10:30pm or 11:30pm instead of 11pm) should be comfortable and realistic, and take a week or two to adapt to. It can be done simultaneously while adapting to flexed naps. However, it’s unwise to take both to extremes at the same time.<br />
<br />
It is important to plan your day so you can reach a suitable napping spot when it’s time for a nap, and to also watch food intake and exercise to ensure that the naps have a decent quality.<br />
<br />
SEVAMAYL is in some ways the holy grail of polyphasic sleep – a reduced sleep total that saves many hours every week, while also maximizing alertness all day, without having to stick to any strict sleep times. It takes many weeks and a lot of persistence however, and requires establishing more efficient sleep using a strict base schedule. That means life and sleep has to be controllable for up to about 6 weeks, before you can start attempting SEVAMAYL. Then, be prepared for as many as 7-9 additional weeks of adaptation to SEVAMAYL, most of which is phase 4 feeling “almost” but not quite refreshed or stable. Risk of oversleep remains, even as natural wakes become frequent. While SEVAMAYL is more resilient in flexibility, it’s also prone to many of the same breakdowns as regular polyphasic schedules — it can be irreversibly destabilized by excess sleep due to illness, extreme emotional distress, or falling out of habit during a long vacation with monophasic sleepers. Severe injury or excessive flexing can also cause too many oversleeps and undo adaptation.<br />
<br />
[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Spamayl&diff=1705Spamayl2020-11-27T06:11:13Z<p>GeneralNguyen: /* Longer naps */</p>
<hr />
<div>{{tooshort}}A highly [[Flexing|flexible]] [[Nap only|nap-only]] [[Template:Polyphasic Sleep Schedules|schedule]], the main idea of which is taking a short [[Naps|nap]] whenever tired throughout a day. Usually has a total sleep time close to 3 hours.{{SPAMAYL}}<br />
== History ==<br />
SPAMAYL is an abbreviation of “'''Sleep Polyphasically As Much As You Like'''”, one of the 4 "-AMAYL" polyphasic schedules. Originally proposed by '''Rasmus''', who reportedly stayed on the schedule for 1.5 years, SPAMAYL is intended to be the first "-AMAYL" polyphasic schedule with hyper flexibility in sleep times, following the body's need for rest to place the naps accordingly. The original design of the schedule exclusively uses 20m naps. Recently, it is also sometimes referred to as U7 or U8 (Uberman with 7 or 8 naps). <br />
<br />
The birth of this schedule eventually led to the creations of 3 other "-AMAYL" schedules, while the sleep principles still apply - sleep when tired enough. Another premise of the schedule is to hover around a somewhat consistent total sleep time from day to day, to ensure that the naps can become more stable and the pattern of tiredness can be more easily detected. <br />
<br />
== Lifestyle Considerations ==<br />
SPAMAYL fits those with self-employment, working from home, but is also possible for programming jobs, having stable daily schedules. For those who have gotten used to 20m naps, there is allegedly no limit in SPAMAYL’s flexibility. Another niche SPAMAYL can have is that individuals (with normal sleep requirements) who are in desperate need of extra wake time and flexibility of sleep times can practice SPAMAYL for a short time (e.g, a couple days, some weeks). Examples include '''new parents''' who need to spend a lot of wake time on watch for their babies, and the unpredictable events can make SPAMAYL a temporarily good candidate to attempt. <br />
<br />
Under '''war or apocalyptic times''' where it is necessary to be on the move frequently and perform sustained operations under long periods of time without the possibility for any core sleeps ('''<u>Chapter 14 of Why We Nap</u>'''), SPAMAYL may become a very niche survival tool to at least hold on to for a short time (up to ~a couple weeks or so) until a settlement area is found. The flexibility of the schedule (including nap duration) invites more possibility for '''longer naps''' to be used to relieve more tiredness and sleep pressure. Getting some rest from naps (which become more effective over time) coupled with the adrenaline generated from the stressful situations can provide certain amount of needed vigilance in the event of severe emergencies to perform better decision-making than skipping sleep entirely. This flexibility also outclasses other nap-only schedules like Uberman, with a nap every X hours especially in the niche situations above. '''The goal is not to adapt to SPAMAYL under these circumstances''', but to use it as a way to learn to increase the body's efficiency to squeeze the most rest possible from each shuteye session, while having to stay awake and perform demanding duties for a lot of hours in the day. The brief experience with this nap-only behavior may be tempting for certain motivations behind some personal sleep experiments, without having to worry about the pressure to have to adapt. <br />
<br />
However, because of the nap only structure, it is important to remember that SPAMAYL may not fully support the glymphatic system's functions, which is a crucial aspect of well-being. Despite that the naps can be as long as ~60m, sleepers can still wake in SWS, interrupting the cycle as an abrupt wake. The overall intense sleep pressure to be alleviated by the naps poses a question of whether several bodily functions also have to change due to a long exposure to a sleep regime with no core sleeps. Physically active lifestyles and average sleepers most likely cannot stick to the mere 20m naps if their SPAMAYL only contains 20m naps. Exercise and nutrition also play an important role in affecting sleep architecture of each nap, thus it is necessary to closely monitor these factors as well. Regardless, the unpredictability and flexibility of the nap timing makes it difficult for the body to know what naps to insert REM and/or SWS, given that REM naps, SWS naps and mixed naps can occur at any hours in the day when they are taken. These characteristics makes SPAMAYL a very inhospitable schedule for most humans, so '''inexperienced or non-mutant polyphasic sleepers should not seek to adapt to this schedule and maintain it long-term'''. <br />
<br />
== Why does this schedule work? ==<br />
The schedule is based on the entrainment of 20m naps, napping for 20m when one is tired enough. Since there are no core sleeps, all necessary SWS and REM must come from the naps. Like with Uberman and Dymaxion, an SWS nap can be experienced during the REM peak, and REM nap during SWS peak. Sleep pressure is usually huge since SWS and REM have to be repartitioned into all naps, and one cannot predict which sleep type each nap can have, due to the varied number of naps each day. However, SPAMAYL is '''less hostile''' than Uberman and Dymaxion, since it can allow more than 6 or 4 naps respectively, and the extra sleep from the extra naps will help accommodate sleep need more easily, allowing for extra REM and SWS gain. However, because the naps are being moved they will contain a lower amount of SWS or REM than the naps of strict nap-only schedules, thus requiring more naps to give the same total SWS and REM sleep. It is likely that only adults with genetically reduced sleep needs will be able to accomplish this type of sleeping pattern, due to the inefficiencies of inconsistent sleep times and the very low sleep total. Experienced nappers can also achieve a fast onset of REM or SWS in their nap, with precise timing of sleep. <br />
<br />
SPAMAYL can also have up to ~10 naps to be scheduled per day realistically, which also adds up to a total sleep of 4h, a minimum sleep threshold of average sleepers. If one or more naps are to set for longer than 20m, then ~6-8 naps per day are sufficient to secure the minimum sleep threshold. <br />
<br />
== What does it feel like once adapted? ==<br />
Rasmus said he never felt tired and once he was tired enough he would lie down and take a 20m nap. Like other schedules, REM naps give huge boost to alertness and naps are usually very deep if they are well-timed, because the schedule doesn’t offer any core sleeps. However, it is also common to feel tired occasionally if a nap is ill-timed or if one has to stay awake for too long. <br />
<br />
Overall, the alertness boost from the naps is enough to sustain alertness for the next hours. A nap can also be scheduled before or after a certain event comfortably, to ensure low chance for oversleeping as alertness starts to wane. Because the successful adaptations so far are from sleep mutants and heavy insomniacs, this section is written based on their anecdotes. <br />
<br />
== What variations of SPAMAYL actually work? ==<br />
According to Rasmus, most naps are focused in the night, because it is usually harder to stay awake at night than during daytime. Adapted Discord user '''Charlaxy''' also reported the majority of naps at night after 8-10pm through early morning before 7am. Usually, nighttime naps allow for SWS gain and make sure one gets some night sleep, and limiting daytime naps to ensure that one can have a (reasonably) comfortable social life.<br />
<br />
=== Longer naps ===<br />
[[File:SPAMAYL Long Naps.png|center|thumb|A SPAMAYL variant with mid-cycle length naps]]<br />
Up to date, there has been more adaptation success to SPAMAYL, especially with the use of longer naps. It is worth noting that "-AMAYL" polyphasic schedules are not made to be confined to a specific sleep duration all the time, and SPAMAYL is no exception. Any sleep duration can be lengthened, as long as it remains a nap. In the above demo example, a nap can last for as long as 60m, and longer naps around dawn (simulating a '''Pronap''') can be taken advantage of before work to limit the amount of naps during the morning work hours. <br />
<br />
The reason why such nap lengths can work is largely attributed to the '''perpetually fragmented sleep''' in the case of insomniac individuals, who cannot sleep for longer than a couple minutes in one go. It is then possible to start waking up, staying awake after a given nap duration, and wait until they are sleepy enough for the next sleep. As a result, their ever-changing nap durations persist from day to day, allowing each nap to also change accordingly from day to day, or occasionally. The versatility in such nap duration, however, is only viable for individuals with very reduced sleep duration. <br />
<br />
The above example serves to illustrate the position of a longer nap in SWS peak to ensure that more uninterrupted SWS goes into this nap, and other naps concentrated during graveyard hours to reduce the sleep pressure at nighttime. Because any naps can be changed in their duration, at any given time for any given day, there is practically no limit on how many SPAMAYL variants are viable for adapted sleepers. <br />
<br />
== What is the best adaptation strategy? ==<br />
Because of the rare adaptations to SPAMAYL so far, the most natural method of adapting to this pattern is '''cold turkey''', from adapted sleepers. Their drastically reduced sleep requirements enable them to sleep when tired, using their broken sleep as a result of insomnia or certain genetic factors to dictate sleep time and sleep around the clock. The adaptation first starts with sleep inertia and potentially low energy level in the day as a result of a change in sleep behavior with the multiple-nap regime. Once the body gets a hang of the napping habit, the naps become more refreshing and yield more vital sleep stages. As a result, it becomes possible to stay awake for a longer period of time before having to nap again, and eventually, the effects of drowsiness generated from delaying a nap occasionally can be recovered quickly. Having no core sleeps means that the naps on SPAMAYL can be forced to finally repartition REM and SWS into each nap, unlike those on "-AMAYL" schedules with a core sleep, whose adaptations always require a prior adaptation to a strict base schedule first. <br />
<br />
According to '''Rasmus''', “during adaptation one can go nap for 20m, wake up (and actually do things rather than just sitting in bed) for at least 20m and after at least 20m passed by, if one still feels sleepy they can go back to sleep for another 20m and rinse and repeat. However, this adaptation scheme by Rasmus is debatable in that humans usually need to stay awake for at least 90m (one full wake cycle) before sleeping again, otherwise the body will treat it as an '''interrupted core sleep'''. What is important is to make sure that you actually only take 20 minute naps and that you space them apart adequately, so that you’re actually being awake between them, which is a more sensible reasoning. The recommendation can therefore be made to not schedule the sleeps at a closer interval than 90 minutes between the naps.<br />
<br />
Another approach to adapt to SPAMAYL would be through an adaptation to a schedule with strict sleep times, for example, Uberman with 7 or 8 naps. Then, the next step is to learn to flex the naps as part of the '''flexing adaptation''', one or two naps at a time, and add more naps when alertness and productivity start to falter, to get used to the varying number of naps. While this approach looks viable, no one has successfully adapted to SPAMAYL with a gradual adaptation method, due to the immensely difficult adaptation to a nap-only schedule as the first step, let alone learning to flex sleep on a nap-only pattern.<br />
<br />
{{Polyphasic Sleep Schedules}}<br />
[[Category:Schedules]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Dymaxion&diff=1703Dymaxion2020-11-27T03:28:48Z<p>GeneralNguyen: /* Analysis based on the polyphasic community standpoint */</p>
<hr />
<div>{{tooshort}}A [[Nap only|nap-only]] schedule, which contains four 30-minute [[naps]] evenly spaced throughout the day, for a total of 2 hours of sleep.{{Dymaxion}}<br />
<br />
== History ==<br />
Dymaxion (often referred to as Dymax), is the first and original polyphasic schedule in the "-maxion" family. It was created by Buckminster Fuller, in the 1930s, who reportedly slept on this schedule for most of the time between '''1932 and 1933'''. Dymaxion stands for ‘dynamic maximum tension’ and Fuller applied this word to many other inventions of his, including a house, a car, and a map. Fuller reported that "2 hours of sleep per day is plenty", which may insinuate at his sky-high motivation to live a life of an inventor who is willing to spend as little time on sleep as possible. <br />
<br />
With Dymaxion being one of the most advanced polyphasic schedules that shape the definition, usage and legend of polyphasic sleep practice, together with Uberman, it also attracts several attempts over the course of decades. Recently, its formation also spurred the inspiration for 2 "-maxion" schedules ('''Bimaxion and Trimaxion''') that take on the mantle of the original 30m naps in Dymaxion and posing as easier equivalents. The 30m naps are also sometimes referred to as "'''Dymaxion naps'''" due to how intense they are for a polyphasic adaptation. <br />
<br />
== Dymaxion vs Uberman ==<br />
Most things that apply to Uberman also apply to Dymaxion. Because it is a nap-only schedule with a total of '''2h of sleep time''', it has a lot of similarities to Uberman, including the extremely high difficulty, miniscule success rate, insane adaptation, and basically no flexibility. Like with Uberman all of the SWS and REM must come from naps on this schedule, so the amount of SWS and REM in proportion to light sleep is very high. Dymaxion still tends to be less popular than Uberman.<br />
<br />
'''Difficulty-wise Dymaxion is harder than Uberman'''. Because of the larger gap between naps (5h30m compared to 3h40m) the wakefulness-sustaining capacity of naps is going to falter. The length of the naps is during adaptation, however, the hardest part of the schedule.<br />
<br />
SWS will usually begin at around the 25 minute mark even when the SWS pressure is low. After the first day or two every nap is going to end in SWS because the nap is long enough to cross this SWS boundary. In contrast to this, with a 20 minute nap-only schedule like Uberman the naps will contain SWS only after the SWS pressure hits a peak or when the sleep cycle is compressed enough that the naps are able to have the SWS start earlier. This means that nap-only schedules with 20m naps don’t get SWS wakes until some time has passed on the schedule.<br />
<br />
Even in the beginning of adaptation the naps on Dymaxion are harder to wake from than the naps on Uberman, because they all have SWS wakes. '''SWS wakes are associated with grogginess after wake up (sleep inertia)''', so waking up from every nap is going to be difficult until the body gets used to the nap length and performs wake time programming. They are also associated with a difficulty of hearing alarms, which means that even those with a high willpower are going to have a really hard time actually waking up from the naps. Finally, in SWS wakes you are very prone to immediately falling back asleep unless you stand up. Naps that end in SWS also have the disadvantage of forgetting or not having dreams when you wake up.<br />
<br />
== Adaptation ==<br />
Currently there are 2 methods to adapt to Dymaxion. Each of them has pros and cons, but successful adaptations remain very rare. <br />
<br />
=== Gradual adaptation ===<br />
[[File:Bimaxion.png|center|thumb|Bimaxion]]<br />
[[File:Trimaxion.png|center|thumb|Trimaxion]]The idea behind this gradual transition is to start an adaptation to either Trimaxion or Bimaxion first, and then remove a core sleep one step at a time to finally reach Dymaxion. The distribution of sleeps from these 2 schedules resemble Dymaxion's sleep placement. Starting from Bimaxion, one core is shortened to 30m after adapting to the previous schedule until every sleep block is 30m long. This approach suffers from the same issues as the gradual adaptation to Uberman. However, both of these schedules are already known to be very difficult to adapt to, and it can take a very long period of time to reach Dymaxion, and the Dymaxion adaptation can still fail. <br />
<br />
=== Cold turkey ===<br />
So far all successful Dymaxion attempts stem from this method. For mutant sleepers or insomniacs, they can dive into Dymaxion directly. The level of sleep compression on Dymaxion will start to manifest after a couple of days, and as usual, intense sleep deprivation will ensue and need to be overcome. <br />
<br />
Regardless of the methods, it is necessary, if not required, to have a '''human supervision''' to ensure there is no oversleep during this adaptation. Any oversleeps will greatly set back the adaptation process, effectively resetting the whole nap architecture built up to that point. <br />
<br />
== Alternate Variants ==<br />
<br />
=== Dymaxion-6 (D6) ===<br />
[[File:Dymaxion-6.png|center|thumb|Dymaxion with Uberman distribution]]<br />
Dymaxion 6 is often mislabeled as Uberman, because it resembles the structure of Uberman a lot, the only difference being 30m naps instead of 20m ones. So what practically makes a difference is that the naps on Dymaxion-6 have '''much worse wakes''' than the naps on Uberman during adaptation, due to their length. This distribution of sleep also grants '''2 extra opportunities''' to wake in SWS (2 extra naps compared to the standard Dymaxion). At most a handful of people have been able to adapt to this variation, and it suffers from the same problems as Uberman, namely the inconvenient scheduling. It also has the same problems as other nap-only schedules, like extreme rigidity and questionable health impacts. Therefore, this schedule also can’t really be recommended for people to do long term.<br />
<br />
== Research ==<br />
<br />
=== Introduction & Context ===<br />
As of currently, there has only been one single-case study on Dymaxion sleep. This was conducted by the sleep researcher '''Claudio Stampi''' himself. Francesco Jost was the volunteer for the study. He did participate in another study prior to this one, which also inspired the idea of an attempt to adapt to '''Dymaxion-6''' (The scheduling variant in the study at is the exact same times as the proposed Dymaxion-6 in this page). Jost is a normal monophasic sleeper (8h baseline), in good health conditions and did not have any polyphasic sleeping experience before the series of these 2 studies. It is possible that he has an average of '''~90m REM and ~90m SWS requirements''' per day. <br />
<br />
Since he experimented with Uberman in the first study and the study only lasted for 19 days, it was not enough to carry on much relevant information compared to this second study in discussion, and won't be included in the Uberman page because of some minor oversleeping during adaptation, and the adaptation duration was clearly far from enough. This time the study lasted for '''48 days''', however, he only spent '''34 days''' (~5 weeks) adapting to the structure of Dymaxion-6, discounting some transition days from gradual sleep reduction. This study duration was also similar to the one in the Uberman page. It is called '''''The Second Study: Forty-Eight Days with 3 Hours Polyphasic Sleep per Day'' (Chapter 12, Why We Nap)'''''.'' <br />
<br />
Since the idea of the study is built on the first one, ''no EEG recordings'' were obtained for the second study. Instead, multiple cognitive and performance tests were carried out before (monophasic baseline), during and after adaptation (following a day where he was allowed to sleep as much as possible). These tests are as follows:<br />
<br />
# DST (Descending Subtraction Test)<br />
# MAST (Memory & Search Test)<br />
<br />
Some assumptions may be put forth regarding the sleep stages that went into the naps based on the first study, but in the grand scheme of things, this is not a reliable way to make absolute deductions. <br />
<br />
=== Results ===<br />
<br />
# '''MAST performance''' showed a ''slight decrement'' relative to baseline throughout days 3-21, followed by an '''improvement above baseline Ievels''' thereafter.<br />
# '''DST performance''' showed a modest but more prolonged decrement throughout days 3-33, followed by a sharp increase in performance above baseline Ievels immediately after the '''ad lib sleep day'''. <br />
# During the ad lib sleep day, he slept for a total of '''10 hours'''. <br />
# None of these values were significantly different from baseline Ievels. The only significant difference was for DST toward the end of the experiment to be better than the previous weeks, but mostly because of the 10h "recovery" duration. <br />
<br />
=== Analysis based on the polyphasic community standpoint ===<br />
<br />
# An equivalent of 5 weeks sticking to the schedule like Jost did may be sufficient to be successfully adapted to a polyphasic schedule.<br />
# The total sleep of Dymaxion-6 (3h) is '''below the minimum threshold''' for an average, normal 8h monophasic sleeper like him. The 10h baseline after the duration on the schedule suggested that he was still possibly missing out on a certain amount of vital sleep (SWS and/or REM baselines), even though a 10h sleep duration is unexpectedly short as one would expect this duration to be much longer. <br />
# While the MAST results can be considered '''satisfactory''', the DST performance still suffered and was still decreasing by day 33. The statistically significant stat is the DST performance, which was said to worsen and only improved after the 10h sleep duration. <br />
# Stampi noted that "it is difficult to interpret the improvement in MAST performance after day 21 and prior to improvements observed in DST performance; this may be indicative of FJ's adaptation to the ultrashort sleep schedule, and may also further confirm that the DST is a test '''particularly sensitive to sleep-deprivation and sleep-inertia effects'''". This suggests that DST should be incorporated into a cognitive check model for adapted sleepers in the community. <br />
# For an average sleeper to attempt Dymaxion sleep, Jost held out quite well. Even though objectively speaking he was likely in '''Stage 4''' of the adaptation, rather than a truly successful adaptation as Stampi claimed it was. It is unknown if Jost would continue to improve should the study be prolonged for a couple extra weeks to see real improvements in DST, but one thing for certain, is that it may be possible to him to be stuck in Stage 3/4 if DST continued the downward trend. <br />
# A sleep mutant would likely be able to adapt to this schedule, given the right environment, setup and personal motivation. <br />
# The results further support the community-based observation that a nap-only schedule is most likely not sustainable for normal sleepers long-term, while being "adapted" or "close to being adapted" is a possible outcome in a short period of time. Dymaxion, regardless of variants (4 or 6 naps) remains a '''remarkably hostile''' polyphasic schedule from the nap-based lifestyles, which is deemed beyond the realm of possible adaptability for most humans. Inexperienced sleepers without laboratory-based conditions or extensive adaptation and lifestyle preparations should not attempt to adapt to the Dymaxion naps. <br />
<br />
== Lifestyle Considerations ==<br />
Compared to Uberman, Dymaxion can have an edge in scheduling longer activities thanks to the longer wake gap between each nap. The 2 daytime naps can fit into '''regular jobs''', if there is a permissible nap window (e.g, noon break, or lunch break). The other nap can be scheduled after work hours. Unlike its easier "-maxion" counterparts, Dymaxion's nap around midnight does not suffer as much from the hindrance of social activity because the nap is much shorter and can start at midnight. For a nap-only schedule, Dymaxion has a '''solid standing''' as long as the necessary sleep requirements are present to adapt to it. For this reason, it is preferred to Uberman sometimes, even though the adaptation is no less insane than any other sleep-restrictive schedules. <br />
<br />
It is so far impossible to flex any naps on Dymaxion even after the adaptation is complete. Regular alarms still have to be used to wake up, because of the very low total sleep. However, one successful case has shown the possibility of some form of moderate exercises (e.g, light lifting or calisthenics) on Dymaxion. While this is an impressive feat, said Dymaxion sleeper also admitted to more '''frequent muscle soreness''' and a noticeably '''slowed recovery rate''' after each exercise session. Same as other nap-only schedules, there can be long-term health risk of Dymaxion (e.g, glymphatic system), increased cortisol, or certain memory loss/imbalance. Average sleepers are strongly discouraged from attempting Dymaxion.<br />
<br />
{{Polyphasic Sleep Schedules}}<br />
[[Category:Schedules]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Dymaxion&diff=1702Dymaxion2020-11-27T03:27:42Z<p>GeneralNguyen: /* Analysis based on the polyphasic community standpoint */</p>
<hr />
<div>{{tooshort}}A [[Nap only|nap-only]] schedule, which contains four 30-minute [[naps]] evenly spaced throughout the day, for a total of 2 hours of sleep.{{Dymaxion}}<br />
<br />
== History ==<br />
Dymaxion (often referred to as Dymax), is the first and original polyphasic schedule in the "-maxion" family. It was created by Buckminster Fuller, in the 1930s, who reportedly slept on this schedule for most of the time between '''1932 and 1933'''. Dymaxion stands for ‘dynamic maximum tension’ and Fuller applied this word to many other inventions of his, including a house, a car, and a map. Fuller reported that "2 hours of sleep per day is plenty", which may insinuate at his sky-high motivation to live a life of an inventor who is willing to spend as little time on sleep as possible. <br />
<br />
With Dymaxion being one of the most advanced polyphasic schedules that shape the definition, usage and legend of polyphasic sleep practice, together with Uberman, it also attracts several attempts over the course of decades. Recently, its formation also spurred the inspiration for 2 "-maxion" schedules ('''Bimaxion and Trimaxion''') that take on the mantle of the original 30m naps in Dymaxion and posing as easier equivalents. The 30m naps are also sometimes referred to as "'''Dymaxion naps'''" due to how intense they are for a polyphasic adaptation. <br />
<br />
== Dymaxion vs Uberman ==<br />
Most things that apply to Uberman also apply to Dymaxion. Because it is a nap-only schedule with a total of '''2h of sleep time''', it has a lot of similarities to Uberman, including the extremely high difficulty, miniscule success rate, insane adaptation, and basically no flexibility. Like with Uberman all of the SWS and REM must come from naps on this schedule, so the amount of SWS and REM in proportion to light sleep is very high. Dymaxion still tends to be less popular than Uberman.<br />
<br />
'''Difficulty-wise Dymaxion is harder than Uberman'''. Because of the larger gap between naps (5h30m compared to 3h40m) the wakefulness-sustaining capacity of naps is going to falter. The length of the naps is during adaptation, however, the hardest part of the schedule.<br />
<br />
SWS will usually begin at around the 25 minute mark even when the SWS pressure is low. After the first day or two every nap is going to end in SWS because the nap is long enough to cross this SWS boundary. In contrast to this, with a 20 minute nap-only schedule like Uberman the naps will contain SWS only after the SWS pressure hits a peak or when the sleep cycle is compressed enough that the naps are able to have the SWS start earlier. This means that nap-only schedules with 20m naps don’t get SWS wakes until some time has passed on the schedule.<br />
<br />
Even in the beginning of adaptation the naps on Dymaxion are harder to wake from than the naps on Uberman, because they all have SWS wakes. '''SWS wakes are associated with grogginess after wake up (sleep inertia)''', so waking up from every nap is going to be difficult until the body gets used to the nap length and performs wake time programming. They are also associated with a difficulty of hearing alarms, which means that even those with a high willpower are going to have a really hard time actually waking up from the naps. Finally, in SWS wakes you are very prone to immediately falling back asleep unless you stand up. Naps that end in SWS also have the disadvantage of forgetting or not having dreams when you wake up.<br />
<br />
== Adaptation ==<br />
Currently there are 2 methods to adapt to Dymaxion. Each of them has pros and cons, but successful adaptations remain very rare. <br />
<br />
=== Gradual adaptation ===<br />
[[File:Bimaxion.png|center|thumb|Bimaxion]]<br />
[[File:Trimaxion.png|center|thumb|Trimaxion]]The idea behind this gradual transition is to start an adaptation to either Trimaxion or Bimaxion first, and then remove a core sleep one step at a time to finally reach Dymaxion. The distribution of sleeps from these 2 schedules resemble Dymaxion's sleep placement. Starting from Bimaxion, one core is shortened to 30m after adapting to the previous schedule until every sleep block is 30m long. This approach suffers from the same issues as the gradual adaptation to Uberman. However, both of these schedules are already known to be very difficult to adapt to, and it can take a very long period of time to reach Dymaxion, and the Dymaxion adaptation can still fail. <br />
<br />
=== Cold turkey ===<br />
So far all successful Dymaxion attempts stem from this method. For mutant sleepers or insomniacs, they can dive into Dymaxion directly. The level of sleep compression on Dymaxion will start to manifest after a couple of days, and as usual, intense sleep deprivation will ensue and need to be overcome. <br />
<br />
Regardless of the methods, it is necessary, if not required, to have a '''human supervision''' to ensure there is no oversleep during this adaptation. Any oversleeps will greatly set back the adaptation process, effectively resetting the whole nap architecture built up to that point. <br />
<br />
== Alternate Variants ==<br />
<br />
=== Dymaxion-6 (D6) ===<br />
[[File:Dymaxion-6.png|center|thumb|Dymaxion with Uberman distribution]]<br />
Dymaxion 6 is often mislabeled as Uberman, because it resembles the structure of Uberman a lot, the only difference being 30m naps instead of 20m ones. So what practically makes a difference is that the naps on Dymaxion-6 have '''much worse wakes''' than the naps on Uberman during adaptation, due to their length. This distribution of sleep also grants '''2 extra opportunities''' to wake in SWS (2 extra naps compared to the standard Dymaxion). At most a handful of people have been able to adapt to this variation, and it suffers from the same problems as Uberman, namely the inconvenient scheduling. It also has the same problems as other nap-only schedules, like extreme rigidity and questionable health impacts. Therefore, this schedule also can’t really be recommended for people to do long term.<br />
<br />
== Research ==<br />
<br />
=== Introduction & Context ===<br />
As of currently, there has only been one single-case study on Dymaxion sleep. This was conducted by the sleep researcher '''Claudio Stampi''' himself. Francesco Jost was the volunteer for the study. He did participate in another study prior to this one, which also inspired the idea of an attempt to adapt to '''Dymaxion-6''' (The scheduling variant in the study at is the exact same times as the proposed Dymaxion-6 in this page). Jost is a normal monophasic sleeper (8h baseline), in good health conditions and does not have any polyphasic sleeping experience before the series of these 2 studies. It is possible that he has an average of '''~90m REM and ~90m SWS requirements''' per day. <br />
<br />
Since he experimented with Uberman in the first study and the study only lasted for 19 days, it was not enough to carry on much relevant information compared to this second study in discussion, and won't be included in the Uberman page because of some minor oversleeping during adaptation, and the adaptation duration was clearly far from enough. This time the study lasted for '''48 days''', however, he only spent '''34 days''' (~5 weeks) adapting to the structure of Dymaxion-6, discounting some transition days from gradual sleep reduction. This study duration was also similar to the one in the Uberman page. It is called '''''The Second Study: Forty-Eight Days with 3 Hours Polyphasic Sleep per Day'' (Chapter 12, Why We Nap)'''''.'' <br />
<br />
Since the idea of the study is built on the first one, ''no EEG recordings'' were obtained for the second study. Instead, multiple cognitive and performance tests were carried out before (monophasic baseline), during and after adaptation (following a day where he was allowed to sleep as much as possible). These tests are as follows:<br />
<br />
# DST (Descending Subtraction Test)<br />
# MAST (Memory & Search Test)<br />
<br />
Some assumptions may be put forth regarding the sleep stages that went into the naps based on the first study, but in the grand scheme of things, this is not a reliable way to make absolute deductions. <br />
<br />
=== Results ===<br />
<br />
# '''MAST performance''' showed a ''slight decrement'' relative to baseline throughout days 3-21, followed by an '''improvement above baseline Ievels''' thereafter.<br />
# '''DST performance''' showed a modest but more prolonged decrement throughout days 3-33, followed by a sharp increase in performance above baseline Ievels immediately after the '''ad lib sleep day'''. <br />
# During the ad lib sleep day, he slept for a total of '''10 hours'''. <br />
# None of these values were significantly different from baseline Ievels. The only significant difference was for DST toward the end of the experiment to be better than the previous weeks, but mostly because of the 10h "recovery" duration. <br />
<br />
=== Analysis based on the polyphasic community standpoint ===<br />
<br />
# An equivalent of 5 weeks sticking to the schedule like Jost did may be sufficient to be successfully adapted to a polyphasic schedule.<br />
# The total sleep of Dymaxion-6 (3h) is '''below the minimum threshold''' for an average, normal 8h monophasic sleeper like him. The 10h baseline after the duration on the schedule suggested that he was still possibly missing out on a certain amount of vital sleep (SWS and/or REM baselines), even though a 10h sleep duration is unexpectedly short as one would expect this duration to be much longer. <br />
# While the MAST results can be considered '''satisfactory''', the DST performance still suffered and was still decreasing by day 33. The statistically significant stat is the DST performance, which was said to worsen and only improved after the 10h sleep duration. <br />
# Stampi noted that "it is difficult to interpret the improvement in MAST performance after day 21 and prior to improvements observed in DST performance; this may be indicative of FJ's adaptation to the ultrashort sleep schedule, and may also further confirm that the DST is a test '''particularly sensitive to sleep-deprivation and sleep-inertia effects'''". This suggests that DST should be incorporated into a cognitive check model for adapted sleepers in the community. <br />
# For an average sleeper to attempt Dymaxion sleep, Jost held out quite well. Even though objectively speaking he was likely in '''Stage 4''' of the adaptation, rather than a truly successful adaptation as Stampi claimed it was. It is unknown if Jost would continue to improve should the study be prolonged for a couple extra weeks to see real improvements in DST, but one thing for certain, is that it may be possible to him to be stuck in Stage 3/4.<br />
# A sleep mutant would likely be able to adapt to this schedule, given the right environment, setup and personal motivation. <br />
# The results further support the community-based observation that a nap-only schedule is most likely not sustainable for normal sleepers long-term, while being "adapted" or "close to being adapted" is a possible outcome in a short period of time. Dymaxion, regardless of variants (4 or 6 naps) remains a '''remarkably hostile''' polyphasic schedule from the nap-based lifestyles, which is deemed beyond the realm of possible adaptability for most humans. Inexperienced sleepers without laboratory-based conditions or extensive adaptation and lifestyle preparations should not attempt to adapt to the Dymaxion naps. <br />
<br />
== Lifestyle Considerations ==<br />
Compared to Uberman, Dymaxion can have an edge in scheduling longer activities thanks to the longer wake gap between each nap. The 2 daytime naps can fit into '''regular jobs''', if there is a permissible nap window (e.g, noon break, or lunch break). The other nap can be scheduled after work hours. Unlike its easier "-maxion" counterparts, Dymaxion's nap around midnight does not suffer as much from the hindrance of social activity because the nap is much shorter and can start at midnight. For a nap-only schedule, Dymaxion has a '''solid standing''' as long as the necessary sleep requirements are present to adapt to it. For this reason, it is preferred to Uberman sometimes, even though the adaptation is no less insane than any other sleep-restrictive schedules. <br />
<br />
It is so far impossible to flex any naps on Dymaxion even after the adaptation is complete. Regular alarms still have to be used to wake up, because of the very low total sleep. However, one successful case has shown the possibility of some form of moderate exercises (e.g, light lifting or calisthenics) on Dymaxion. While this is an impressive feat, said Dymaxion sleeper also admitted to more '''frequent muscle soreness''' and a noticeably '''slowed recovery rate''' after each exercise session. Same as other nap-only schedules, there can be long-term health risk of Dymaxion (e.g, glymphatic system), increased cortisol, or certain memory loss/imbalance. Average sleepers are strongly discouraged from attempting Dymaxion.<br />
<br />
{{Polyphasic Sleep Schedules}}<br />
[[Category:Schedules]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Tesla&diff=1701Tesla2020-11-27T03:22:29Z<p>GeneralNguyen: /* Mechanism & Adaptation */</p>
<hr />
<div>{{tooshort}}An extreme [[Nap only|nap-only]] [[Template:Polyphasic Sleep Schedules|schedule]], which contains four 20-minute [[naps]], scheduled equidistantly throughout the day.{{Tesla}}<br />
== History ==<br />
Tesla is an extreme schedule designed by Sharif Olorin in 2009 that combines parts of Uberman and Dymaxion. It consists of '''four equidistant 20 minute naps''' (one nap every 6 hours) and no cores, allowing for a total of merely 1 hour and 20 minutes of sleep a day. It is therefore referred to as '''U4''' (Uberman with 4 naps) sometimes. <br />
<br />
While Nikola Tesla was documented to sleep less than most people at night, he did not actually follow this polyphasic pattern. It got named after him by the creator. Here is what Sharif Olorin had to say about the naming:<blockquote>''“A friend of mine has recently switched from Dymaxion to the pattern I’m following. Now that I know of more than one success story with this pattern, I thought I’d better name it.''<br />
<br />
''So I give you the Tesla pattern. Because a) Tesla’s awesome and b) Tesla’s one of the few people known to sleep almost as little as we polyphasers.”''<br />
<br />
– '''[https://web.archive.org/web/20090728033232/http://neurohack.tesser.org:80/ Sharif Olorin, 2009]'''</blockquote><br />
<br />
== Mechanism & Adaptation ==<br />
Like other nap only schedules, all REM and SWS requirements must be supported by the naps. The sheer intensity of SWS and REM pressures is also known to be far more outrageous than that on other nap only schedules, because Tesla is the schedule with the least amount of sleep in the entire polyphasic sleep regime. Given that an average human needs at least 90m SWS and 90m REM each day, it becomes '''impossible''' to retain these important numbers on Tesla. <br />
<br />
Ever since its creation, Tesla saw very few attempts, due to its '''unpopularity''' compared to that of Uberman and Dymaxion. Despite the rarity in adaptation attempts, Tesla was actually experimented on by certain sleep scientists and published in a sleep study. However, the schedule name (Tesla) was never used in this study. <br />
<br />
It is also worth noting that Olorin and his friend only stayed adapted on Tesla for a '''very short period of time'''. Feeling of restfulness on nap-only schedules can be misleading due to sudden changes between restfulness and extreme tiredness. The ability for REM sleep to enter the naps (and can give intensely vivid dreams) can create a strong illusion of the refreshing feel after that nap. It is possible that the both of them mistook the prolonged feeling of restfulness for adaptation while, in fact, they were still in the adaptation phase. A typical 20m nap at first will grant the avoidance of SWS wakes for some time, but on Tesla, the soul-crushing sleep pressure will quickly place SWS at the end of each nap, resulting in abhorrent wakes from them. <br />
<br />
Oher than the cold turkey approach, it ''may'' be possible to gradually adapt to Tesla, after one has completed an adaptation to Uberman, by cutting out 2 naps and slightly rotate the remaining 4 naps. However, no one has succeeded with this gradual adaptation method either. <br />
<br />
== Research ==<br />
In this [https://pubmed.ncbi.nlm.nih.gov/8500187/ study], Tesla schedule was used to evaluate experimenters' cognitive performance upon waking up from the naps (effects of '''sleep inertia''') and then such results were compared to sleepers who stayed awake during the entire study ('''64 hours'''). It was found out that a number of naps on Tesla did contain '''both SWS and REM sleep''', which reinforces the theoretical assumption that both of these vital sleep stages can be found in just 20m naps because of the insane levels of sleep deprivation. Initially, when adaptation first began, sleep onset of the naps averaged to be '''~3.8 minutes''', suggesting that an adaptation is required to facilitate napping habits as a cold turkey transition from monophasic sleep. <br />
<br />
However, because the study did not last long enough, it is uncertain if this sleep onset values across the napping subjects would decrease drastically; even though this prediction is likely. Compared with other nap only schedules' experiences, it makes sense that an adapted sleeper would fall asleep within mere minutes, or even seconds on Tesla. If the adaptation is eventually possible, it would become clear that there is an equilibrium of REM-SWS ratio in each nap, and that each vital sleep stage can take over any nap (e.g, REM nap in the nap around midnight) similar to Uberman. It was also noted in the study that '''core body temperature''', while at <u>circadian trough</u> (lowest, which is near sunrise hours) made the morning nap especially nightmarish to wake from. This also points to the recommendation that napping at nighttime is not as favorable as having core sleep(s) due to the high likelihood for dominant SWS sleep portion.<br />
<br />
On the other hand, adaptation to Tesla is absolutely the most horrific experience for any average sleepers who would want to attempt it. From the same aforementioned study, the napping subjects quickly developed '''sleep aversion''', a phenomenon that is explained in the study as the fear of sleeping. This is because the level of sleep inertia skyrocketed and became unbearable for them, to the point that they found the upcoming naps "objectionable". Two of the subjects felt ill, four of them quit because of the ghastly sleep inertia, and then all the remaining subjects quit the study before it ended. <br />
<br />
== Alternate Variants ==<br />
Because not many adaptations to Tesla have been thoroughly logged, it is impossible to know how many Tesla versions could work, or if they are even possible at all. Non-equidistant scheduling of naps (e.g, 2 naps closer during night hours and 2 naps in the day have a bigger wake gap), slightly extending one or all the naps to ~25m remain largely hypothetical, if not outright impossible. Because Tesla has no core sleeps, it is highly questionable if a mere 20m nap could sustain wakefulness for a lot of hours when SWS pressure is not facilitated and can dominate any naps should it rise enough. <br />
<br />
=== Equidistant rotation ===<br />
[[File:Tesla 2.png|center|thumb|A Tesla variant with equidistant rotation of all naps]]<br />
This variant was used in the sleep study mentioned above, but even with equidistant scheduling, it resulted in brief failure in all normal, average subjects. An experienced nap-only sleeper who has adapted to other nap-only or highly-restrictive total sleep schedules may be able to adapt to a Tesla variant with equidistant setting, regardless of the hours being rotated. <br />
<br />
== Lifestyle Considerations ==<br />
A lot of health concerns (especially long term) are raised by skeptics and average sleepers about whether the Tesla "mythology" would even be possible. Because of the gigantic amount of sleep reduction, it may attract a lot of attempts. The first concern is the immediate red flag of the glymphatic system. Tesla has no core sleeps to sustain the continuity that the glymphatic system would usually operate (at least ~60m of uninterrupted SWS), so whether the brain would work efficiently enough to clear out all toxin wastes long-term puts Tesla in a very unfavorable spot. The consequences of the failing glymphatic system can easily accelerate the risks and formation of '''neurodegenerative diseases''' (e.g, Alzheimer's). <br />
<br />
The second concern is whether the schedule is sustainable in the context of external factors. For example, one small drink, slightly walking faster than usual or breaking more sweats, or any other factors that can boost REM and SWS requirements (e.g, sickness, small injury) are likely to negatively affect the schedule. <br />
<br />
The third, but not last concern is if a radically restrictive sleep regime can result in a '''chaotic or dysfunctional hormone regulation'''. Stress induced during the adaptation process (if prolonged enough) is the most common way to build up the concentration of cortisol in the body, which in return reduces testosterone building, increased heart rate, and more risks for hypertension. <br />
<br />
All in all, with all elements taken into consideration, only a very small amount of the human population who can thrive on very little sleep, can sustain Tesla long-term. Polyphasic sleepers with severe insomnia or who have adapted to at least one nap-only schedule are also viable candidates for Tesla. One promising point of Tesla is that there is a huge wake gap (5h40m) between each nap to allow for many activities and commitments to be fulfilled. This is an advantage that an adapted Tesla sleeper can prey on, but other than this advantage, Tesla does not appear to be a friendly adaptation, even for sleep mutants.<br />
<br />
[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Dymaxion&diff=1689Dymaxion2020-11-26T12:37:33Z<p>GeneralNguyen: /* Lifestyle Considerations */</p>
<hr />
<div>{{tooshort}}A [[Nap only|nap-only]] schedule, which contains four 30-minute [[naps]] evenly spaced throughout the day, for a total of 2 hours of sleep.{{Dymaxion}}<br />
<br />
== History ==<br />
Dymaxion (often referred to as Dymax), is the first and original polyphasic schedule in the "-maxion" family. It was created by Buckminster Fuller, in the 1930s, who reportedly slept on this schedule for most of the time between '''1932 and 1933'''. Dymaxion stands for ‘dynamic maximum tension’ and Fuller applied this word to many other inventions of his, including a house, a car, and a map. Fuller reported that "2 hours of sleep per day is plenty", which may insinuate at his sky-high motivation to live a life of an inventor who is willing to spend as little time on sleep as possible. <br />
<br />
With Dymaxion being one of the most advanced polyphasic schedules that shape the definition, usage and legend of polyphasic sleep practice, together with Uberman, it also attracts several attempts over the course of decades. Recently, its formation also spurred the inspiration for 2 "-maxion" schedules ('''Bimaxion and Trimaxion''') that take on the mantle of the original 30m naps in Dymaxion and posing as easier equivalents. The 30m naps are also sometimes referred to as "'''Dymaxion naps'''" due to how intense they are for a polyphasic adaptation. <br />
<br />
== Dymaxion vs Uberman ==<br />
Most things that apply to Uberman also apply to Dymaxion. Because it is a nap-only schedule with a total of '''2h of sleep time''', it has a lot of similarities to Uberman, including the extremely high difficulty, miniscule success rate, insane adaptation, and basically no flexibility. Like with Uberman all of the SWS and REM must come from naps on this schedule, so the amount of SWS and REM in proportion to light sleep is very high. Dymaxion still tends to be less popular than Uberman.<br />
<br />
'''Difficulty-wise Dymaxion is harder than Uberman'''. Because of the larger gap between naps (5h30m compared to 3h40m) the wakefulness-sustaining capacity of naps is going to falter. The length of the naps is during adaptation, however, the hardest part of the schedule.<br />
<br />
SWS will usually begin at around the 25 minute mark even when the SWS pressure is low. After the first day or two every nap is going to end in SWS because the nap is long enough to cross this SWS boundary. In contrast to this, with a 20 minute nap-only schedule like Uberman the naps will contain SWS only after the SWS pressure hits a peak or when the sleep cycle is compressed enough that the naps are able to have the SWS start earlier. This means that nap-only schedules with 20m naps don’t get SWS wakes until some time has passed on the schedule.<br />
<br />
Even in the beginning of adaptation the naps on Dymaxion are harder to wake from than the naps on Uberman, because they all have SWS wakes. '''SWS wakes are associated with grogginess after wake up (sleep inertia)''', so waking up from every nap is going to be difficult until the body gets used to the nap length and performs wake time programming. They are also associated with a difficulty of hearing alarms, which means that even those with a high willpower are going to have a really hard time actually waking up from the naps. Finally, in SWS wakes you are very prone to immediately falling back asleep unless you stand up. Naps that end in SWS also have the disadvantage of forgetting or not having dreams when you wake up.<br />
<br />
== Adaptation ==<br />
Currently there are 2 methods to adapt to Dymaxion. Each of them has pros and cons, but successful adaptations remain very rare. <br />
<br />
=== Gradual adaptation ===<br />
[[File:Bimaxion.png|center|thumb|Bimaxion]]<br />
[[File:Trimaxion.png|center|thumb|Trimaxion]]The idea behind this gradual transition is to start an adaptation to either Trimaxion or Bimaxion first, and then remove a core sleep one step at a time to finally reach Dymaxion. The distribution of sleeps from these 2 schedules resemble Dymaxion's sleep placement. Starting from Bimaxion, one core is shortened to 30m after adapting to the previous schedule until every sleep block is 30m long. This approach suffers from the same issues as the gradual adaptation to Uberman. However, both of these schedules are already known to be very difficult to adapt to, and it can take a very long period of time to reach Dymaxion, and the Dymaxion adaptation can still fail. <br />
<br />
=== Cold turkey ===<br />
So far all successful Dymaxion attempts stem from this method. For mutant sleepers or insomniacs, they can dive into Dymaxion directly. The level of sleep compression on Dymaxion will start to manifest after a couple of days, and as usual, intense sleep deprivation will ensue and need to be overcome. <br />
<br />
Regardless of the methods, it is necessary, if not required, to have a '''human supervision''' to ensure there is no oversleep during this adaptation. Any oversleeps will greatly set back the adaptation process, effectively resetting the whole nap architecture built up to that point. <br />
<br />
== Alternate Variants ==<br />
<br />
=== Dymaxion-6 (D6) ===<br />
[[File:Dymaxion-6.png|center|thumb|Dymaxion with Uberman distribution]]<br />
Dymaxion 6 is often mislabeled as Uberman, because it resembles the structure of Uberman a lot, the only difference being 30m naps instead of 20m ones. So what practically makes a difference is that the naps on Dymaxion-6 have '''much worse wakes''' than the naps on Uberman during adaptation, due to their length. This distribution of sleep also grants '''2 extra opportunities''' to wake in SWS (2 extra naps compared to the standard Dymaxion). At most a handful of people have been able to adapt to this variation, and it suffers from the same problems as Uberman, namely the inconvenient scheduling. It also has the same problems as other nap-only schedules, like extreme rigidity and questionable health impacts. Therefore, this schedule also can’t really be recommended for people to do long term.<br />
<br />
== Research ==<br />
<br />
=== Introduction & Context ===<br />
As of currently, there has only been one single-case study on Dymaxion sleep. This was conducted by the sleep researcher '''Claudio Stampi''' himself. Francesco Jost was the volunteer for the study. He did participate in another study prior to this one, which also inspired the idea of an attempt to adapt to '''Dymaxion-6''' (The scheduling variant in the study at is the exact same times as the proposed Dymaxion-6 in this page). Jost is a normal monophasic sleeper (8h baseline), in good health conditions and does not have any polyphasic sleeping experience before the series of these 2 studies. It is possible that he has an average of '''~90m REM and ~90m SWS requirements''' per day. <br />
<br />
Since he experimented with Uberman in the first study and the study only lasted for 19 days, it was not enough to carry on much relevant information compared to this second study in discussion, and won't be included in the Uberman page because of some minor oversleeping during adaptation, and the adaptation duration was clearly far from enough. This time the study lasted for '''48 days''', however, he only spent '''34 days''' (~5 weeks) adapting to the structure of Dymaxion-6, discounting some transition days from gradual sleep reduction. This study duration was also similar to the one in the Uberman page. It is called '''''The Second Study: Forty-Eight Days with 3 Hours Polyphasic Sleep per Day'' (Chapter 12, Why We Nap)'''''.'' <br />
<br />
Since the idea of the study is built on the first one, ''no EEG recordings'' were obtained for the second study. Instead, multiple cognitive and performance tests were carried out before (monophasic baseline), during and after adaptation (following a day where he was allowed to sleep as much as possible). These tests are as follows:<br />
<br />
# DST (Descending Subtraction Test)<br />
# MAST (Memory & Search Test)<br />
<br />
Some assumptions may be put forth regarding the sleep stages that went into the naps based on the first study, but in the grand scheme of things, this is not a reliable way to make absolute deductions. <br />
<br />
=== Results ===<br />
<br />
# '''MAST performance''' showed a ''slight decrement'' relative to baseline throughout days 3-21, followed by an '''improvement above baseline Ievels''' thereafter.<br />
# '''DST performance''' showed a modest but more prolonged decrement throughout days 3-33, followed by a sharp increase in performance above baseline Ievels immediately after the '''ad lib sleep day'''. <br />
# During the ad lib sleep day, he slept for a total of '''10 hours'''. <br />
# None of these values were significantly different from baseline Ievels. The only significant difference was for DST toward the end of the experiment to be better than the previous weeks, but mostly because of the 10h "recovery" duration. <br />
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=== Analysis based on the polyphasic community standpoint ===<br />
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# An equivalent of 5 weeks sticking to the schedule like Jost did may be sufficient to be successfully adapted to a polyphasic schedule.<br />
# The total sleep of Dymaxion-6 (3h) is '''below the minimum threshold''' for an average, normal 8h monophasic sleeper like him. The 10h baseline after the duration on the schedule suggested that he was still possibly missing out on a certain amount of vital sleep (SWS and/or REM baselines), even though a 10h sleep duration is unexpectedly short as one would expect this duration to be much longer. <br />
# While the MAST results can be considered '''satisfactory''', the DST performance still suffered and was still decreasing by day 33. The statistically significant stat is the DST performance, which was said to worsen and only improved after the 10h sleep duration. <br />
# Stampi noted that "it is difficult to interpret the improvement in MAST performance after day 21 and prior to improvements observed in DST performance; this may be indicative of FJ's adaptation to the ultrashort sleep schedule, and may also further confirm that the DST is a test '''particularly sensitive to sleep-deprivation and sleep-inertia effects'''". This suggests that DST should be incorporated into a cognitive check model for adapted sleepers in the community. <br />
# For an average sleeper to attempt to Dymaxion sleep, Jost held out quite well. Even though objectively speaking he was likely in '''Stage 4''' of the adaptation, rather than a truly successful adaptation as Stampi claimed it was. It is unknown if Jost would continue to improve should the study be prolonged for a couple extra weeks to see real improvements in DST, but one thing for certain, is that it may be possible to him to be stuck in Stage 3/4. <br />
# A sleep mutant would likely be able to adapt to this schedule, given the right environment, setup and personal motivation. <br />
# The results further support the community-based observation that a nap-only schedule is most likely not sustainable for normal sleepers long-term, while being "adapted" or "close to being adapted" is a possible outcome in a short period of time. Dymaxion, regardless of variants (4 or 6 naps) remains a '''remarkably hostile''' polyphasic schedule from the nap-based lifestyles, which is deemed beyond the realm of possible adaptability for most humans. Inexperienced sleepers without laboratory-based conditions or extensive adaptation and lifestyle preparations should not attempt to adapt to the Dymaxion naps. <br />
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== Lifestyle Considerations ==<br />
Compared to Uberman, Dymaxion can have an edge in scheduling longer activities thanks to the longer wake gap between each nap. The 2 daytime naps can fit into '''regular jobs''', if there is a permissible nap window (e.g, noon break, or lunch break). The other nap can be scheduled after work hours. Unlike its easier "-maxion" counterparts, Dymaxion's nap around midnight does not suffer as much from the hindrance of social activity because the nap is much shorter and can start at midnight. For a nap-only schedule, Dymaxion has a '''solid standing''' as long as the necessary sleep requirements are present to adapt to it. For this reason, it is preferred to Uberman sometimes, even though the adaptation is no less insane than any other sleep-restrictive schedules. <br />
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It is so far impossible to flex any naps on Dymaxion even after the adaptation is complete. Regular alarms still have to be used to wake up, because of the very low total sleep. However, one successful case has shown the possibility of some form of moderate exercises (e.g, light lifting or calisthenics) on Dymaxion. While this is an impressive feat, said Dymaxion sleeper also admitted to more '''frequent muscle soreness''' and a noticeably '''slowed recovery rate''' after each exercise session. Same as other nap-only schedules, there can be long-term health risk of Dymaxion (e.g, glymphatic system), increased cortisol, or certain memory loss/imbalance. Average sleepers are strongly discouraged from attempting Dymaxion.<br />
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{{Polyphasic Sleep Schedules}}<br />
[[Category:Schedules]]</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Triphasic&diff=1686Triphasic2020-11-26T09:45:42Z<p>GeneralNguyen: /* Mechanism */</p>
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<div>Triphasic is the original and most commonly known schedule in the Tri Core family, which consists of only 3 core sleeps and no naps.{{Triphasic}}<br />
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== Mechanism ==<br />
Leif Weaver, the first polyphasic sleeper with a successful adaptation to Triphasic, remained on the schedule for several months. This schedule was known to be equidistantly scheduled, with a 6.5h wake gap between each core sleep. Because of the structure, Triphasic can be considered a more extreme Segmented schedule, with a long siesta. Despite the origin of the schedule, equidistant sleep is not required, although '''no more than 8h''' wake gap between any core sleep is recommended. For the daytime core and with the recorded successes in Triphasic (except Triphasic-extended), it is possible to stay awake for up to '''9 hours''' from the daytime core to the core around SWS peak hours, while the wake gap between the 2 other cores around night hours tends to be smaller.<br />
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Because of the distribution of Triphasic sleep, it also possesses '''characteristics of Dual Core sleep''', where the evening core favors SWS, the sunrise core favors REM sleep and the daytime core contains mixed sleep stages. <br />
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== Adaptation ==<br />
When adaptation first begins, SWS will resume in all core sleeps as the normal flow of a normal sleep cycle, where light sleep begins, then SWS continues and then finally REM sleep finishes the cycle. In the second core, SWS pressure may be weaker than REM pressure, allowing for some REM sleep to get in this core. However, as adaptation progresses, both SWS and REM deprivation symptoms are likely to manifest because of the extreme repartitioning of these vital sleep stages into each core sleep to follow the homeostatic and circadian pressures. This will make the first core very difficult to wake from, because of prevalent SWS wakes, which was reported to result in oversleep until the second core. During the whole adaptation, the daytime core is likely the easiest to handle, and can shorten to '''as low as 60m''' after adaptation. Because of the high repartitioning of sleep stages on merely 4.5h total sleep, Triphasic offers a lot of sleep reduction along with a high level of sleep compression.<br />
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== Variants ==<br />
Aside from the non-equidistant Triphasic scheduling which has proven to be viable by a couple sleepers, the most popular and widely successful version is the extended version.<br />
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=== Extended ===<br />
[[File:Triphasic-extended.png|center|thumb|Sample Triphasic-extended]]<br />
Because of the major difficulty posed by the SWS core during adaptation, this extended version allows more room for SWS in the first core, with a higher chance to avoid many SWS wakes during adaptation. This also bumps the total sleep time to 6h, which is considered a beginner-friendly sleep total. Alongside a much easier adaptation, the wake gap from the REM core to the afternoon core can be expanded all the way to ~11h wake gap (1 reported success). This versatility greatly boosts the viability of Triphasic-extended or schedules with a daytime core. <br />
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A few polyphasic sleepers have been able to adapt to a Triphasic-extended variant with a 9-10h wake gap from morning to afternoon. The ability to schedule this distribution of sleep aids in daily scheduling, in which the daytime core can be moved to ~'''4 or 5 PM'''. With an overall easier adaptation than regular Triphasic, the night time hours between 2 nocturnal cores can be utilized for various activities without having to sacrifice all productivity when adapting. Another bonus from Triphasic-extended is that the '''first core can begin at late evening hours''', around 11 or 11:30 PM without too much hassle, thanks to the increased total sleep. The core extension also suits individuals with somewhat high sleep requirements, while an adaptation to the regular Triphasic can become unsustainable. <br />
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Alternatively, it may be possible to '''extend the REM core to 3h''' instead of the SWS core in the evening, which may be beneficial for social hours in the evening or less sleep in the early evening hours. However, it has no known official successes to date. Although it is worth noting that a sleeper with low SWS needs and high REM needs may benefit from this Triphasic-extended variant.<br />
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=== Non-reducing ===<br />
[[File:Non-reducing.png|center|thumb|Non-reducing Triphasic]]<br />
Non-reducing Triphasic is rarely ever attempted, but recently there have been some attempts, mostly from underage population. It is unclear what the advantages would be with such a bulky and seemingly cumbersome sleep distribution, compared to Triphasic-extended. Success rate is also very rare, only a case or two. The adaptation is potentially even easier than Triphasic-extended, but this variant is only for short-term, or those who cannot in any way sleep in one long chunk at night. The niches are very small, and despite a lot of sleep, it may not be totally friendly to underage individuals, who are better with a non-reducing biphasic pattern instead. <br />
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== Lifestyle consideration ==<br />
Because of Triphasic's evening core sleep and daytime core sleep at '''socially inconvenient hours''', Triphasic and Tri Core schedules overall are very unpopular. The requirement to have a core in SWS peak (especially on regular Triphasic) makes it necessary to forfeit social life around evening hours. Another downside to Triphasic is that 4.5h total sleep is not sufficient to make it very flexible after adaptation. So far, there have only been 1 or 2 known adapted cases of being able to make a Triphasic core flexible by '''no more than 30m'''. With the limited flexibility for an average sleeper (with normal sleep needs), it is very challenging to sustain Triphasic long-term, even if the adaptation phase can be completed. Lastly, intense exercising may not be totally supported by Triphasic, because increasing SWS requirements for recovery can prove to be very difficult to avoid SWS wakes in any cores. However, staying on Triphasic can create a sense of very long days, with a long wake gap between each core. <br />
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However, Triphasic-extended has a whole lot more utility baked into it. The first core can be scheduled late (around 11 PM or later) makes it easier to sustain social life in the evening. More sleep also allows for more physical training, and flexibility after adaptation. Triphasic-extended has great viability in becoming flexible, and can recover from a lot of damages and disruptions from daily life events. The long, uninterrupted morning-afternoon wake gap is often capitalized on by adapted sleepers, with the opportunity to fully commit to different events without having to worry about sleep time. Triphasic-extended is one of the most well-rounded schedules in stock, and has reported a lot of successes. A lot can be achieved on this schedule with only 6h of sleep each day.<br />
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[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=Camayl&diff=1668Camayl2020-11-26T05:31:37Z<p>GeneralNguyen: /* Scheduling */</p>
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<div>{{Experimental Schedule}}[[Cores|Core]] As Much As You Like, a highly [[Flexing|flexible]] prototype, which evolves from core-only schedules, usually [[QC0]]. The final form includes the possibility of taking a core throughout the day whenever is tired enough.{{CAMAYL}}<br />
== Scheduling ==<br />
Schedule 4 core sleeps on average each day, each core sleep lasting for 90m. Core spacing should take into account natural periods of drowsiness and SWS/REM peaks. It is more common to stay awake for longer periods in the day (6+ hours) while shorter around graveyard/morning hours (2-3h) between each core. A core sleep can be extended by 90m once adapted to make up for a missing core from the previous day, or a short nap (10-15m) can be occasionally added to the schedule after adapted in case of a long wake gap that does not allow a full core to be scheduled. The number of cores taken each day may vary everyday or on an occasional basis.<br />
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CAMAYL is an abbreviation of “'''Core As Much As You Like'''” (or "'''Sleep 90m whenever tired'''"), as part of the “-AMAYL” polyphasic series, a highly flexible prototype. Similar to SEVAMAYL, it is unlikely that one could adapt to this schedule using the cold turkey method, as all attempts have failed so far. A strict adaptation to a base schedule of only 90m core sleeps (e.g, QC0) has been proven to make a successful CAMAYL adaptation using the gradual flexing sleep mechanism. Sleepers need to develop a strong sense of their personal drowsiness to place their cores at ideal times for optimal SWS and REM to sustain wakefulness and well-being. The ability to adapt to flexible core sleeps paves the way for a more hectic lifestyle. The main purpose of this schedule is to deliver an experience with sleeping in core sleeps rather than short naps, and to add more exposure to longer sleeps, which is different from regular Everyman and Uberman schedules. People who have a strong tendency for longer sleeps and cannot have a consistent daytime schedule may also find CAMAYL a fitting choice. <br />
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== Lifestyle considerations ==<br />
Because of the core sleeps’ long duration, it is more difficult to fit them into daytime hours compared to schedules with short naps in the day. The schedule would work best for '''self-employed, work-at-home occupations''' and those who want to try out something other than Biphasic, Everyman and Uberman. Consistently long extended wake gaps would hinder the adaptation to the overall flexibility, at which point a slightly flexible QC0 with small changes in sleep times and no varying number of cores from day to day or other schedules would make for better choices. <br />
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== Mechanism ==<br />
After an adaptation to a schedule with exclusively 90m core sleeps has been completed, the brain has replaced its standard sleeping schedule and adjusted to the new reduced sleep total. It is then possible to '''slowly shift the core sleeps''', which contain highly repartitioned SWS and REM without reducing sleep quality, rather than flexing when adapting to strict sleep times. However, moved cores also contain less SWS/REM than a strictly timed core, thus resulting in a varying number of core sleeps from day to day. Each core sleep supposedly only gives a slightly different amount of vital sleep percentage from day to day as adapted from a strict base schedule. Each core sleep serves to maintain the required amount of SWS and REM each day to boost well-being and alertness around the clock. <br />
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== Flexibility ==<br />
Like SEVAMAYL, once adapted it is possible to occasionally extend a core sleep by 90m. It is then wiser to return to the normal 90m core duration for at least a week before attempting to extend it again for required circumstances. Similar to adapted schedules, the cores are designed to give alertness boost around the clock with the correct timing. The freedom to take a core whenever tired is satisfying once succeeded. It is also comfortable to delay a core sleep for a couple hours in the afternoon, or skip a whole core together if needed sometimes.<br />
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== Variants ==<br />
The core duration of CAMAYL is designed to be a single cycle in length for each core to simulate a personal sleep cycle, which averages from '''80m to 120m'''. With this in mind, it is possible to schedule a CAMAYL variant with only 80m cores, or 120m cores in shorter or longer sleep cycle individuals respectively. There may be natural wakes as a result of frequent sleep and some level of sleep compression, but should not be expected until after many weeks on the schedule. <br />
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While there are no upper limits in the number of core sleeps taken each day, realistically up to 5 core sleeps can be scheduled per day. The lower bound seems to be 3 core sleeps each day, and 2 for mutant sleepers. The number of cores, however, will reflect the number of cores taken during the adaptation to a strict base schedule (e.g, Triphasic, QC0). This means that a QC0 sleeper will then end up with approximately 4 core sleeps on average each day on CAMAYL (alternating between 3, 4 and 5 core sleeps depending on days), while a Triphasic sleeper may end up with 3 cores on average, or alternating between 3 and 4 cores. <br />
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== Adaptation ==<br />
As previously mentioned, there have been no successful cold turkey attempts to CAMAYL. It is believed to be the case because the sleep pressure generated from each core sleep is not great enough to force repartitioning of SWS and REM to the fullest (barring SPAMAYL). Thus, the best strategy is to start an adaptation to a strict multi-core schedule first, then gradually flex each sleep block incrementally. <br />
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Once the strict schedule has been adapted to (which takes at least 1-2 months), a flexing adaptation can begin with 1-2 core sleeps being flexed at a time, with 15m earlier/later than the original sleep time. Flexing cores however is deemed more difficult than naps, however this small flex should be comfortably adjusted within some days or a week. It is better to avoid flexing multiple cores with big jumps in one go, as doing so can lead to destabilization. During flexing, it is normal to observe drowsy periods around the original core time. <br />
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Flexing then can be enhanced with larger jumps, 30m earlier/later than the original sleep time, 60m later/earlier then up to hours as the body continually adjusts to various sleep times across the clock. Each jump will take longer to adapt to, up to a couple weeks. It is also recommended to stay at a certain flex range for some days to check if alertness and productivity level and sleep inertia have gone back to desired level before expanding on a bigger flex range. <br />
[[File:Triphasic.png|left|thumb|A sample Triphasic]]<br />
[[File:QC0.png|left|thumb|A sample QC0]]<br />
The adaptation to CAMAYL is not going to be similar to the adaptation to the strict bases (Triphasic and QC0). It is going to require a constant monitoring of energy dips and alertness-drowsiness patterns in the day to place core sleeps accordingly. It is necessary to adapt to either Triphasic or QC0 first (which may take several weeks). Then stay on the adapted schedule for some more weeks before attempting to adapt to CAMAYL. As flex range gets wide enough for some sleep blocks, the whole schedule can become malleable and long periods of wakefulness will occur. This means that it becomes possible to then '''start''' '''alternating the number of core sleeps from day to day'''. <br />
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It is also worth noting that only sleepers with monophasic baseline on the lower side (5-6h) are suitable for flexing Triphasic base to become CAMAYL with 3 cores on average each day, or alternating between 3-4 cores (to support heavy exercise/gym/party days). Average sleepers (~8h monophasic baseline) would require adapting to QC0 base first to sustain a highly flexible CAMAYL variant with an average of 4 cores per day. It is also unknown how flexible 80m core sleeps will be (if one happens to have this sleep cycle length). Longer single cycle length (e.g, 100-120m) means that 3-4 core sleeps per day may be sustainable for these sleepers. However, unlike power naps on other “-AMAYL” schedules, CAMAYL cores require precise timing to be able to have short sleep onset and sleep through the whole duration of a core and optimize the waking hours. Since each core already lasts for 90m, taking a couple of them racks up total sleep time quickly. <br />
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Delaying a core will increase the desire for sleep, and when adapted this will not pose any problems to overall well-being until it is delayed excessively (2-3h for a morning core and 4-5h for a daytime core). It is also common to expect to stay awake for shorter periods during graveyard hours and longer during the day, to place cores accordingly. Another perk of CAMAYL is the ability to plan a core ahead of an evening event and a core afterwards on some occasions if necessary. During '''long travelling''' to different time zones, CAMAYL is also rather durable since all core durations are the same all throughout. With the option to schedule core sleeps and occasional extension, CAMAYL becomes one of the few polyphasic schedules to handle travelling events with good results. In terms of countermeasures against '''Daylight Saving Time''', CAMAYL is also a solid counter - one can simply place a core after the DST change, making it also one of the few polyphasic schedules that can neutralize DST effectively. Regarding <u>'''diet and exercise'''</u>, it is also necessary to schedule core sleeps properly to protect their quality (before a meal, before a workout or some time after a workout). Another advantage of CAMAYL is that its core sleeps provide a lot of room for physical recovery and can take on more SWS requirement increase on some days. <br />
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For more stability of the schedule’s structure, a '''''dark period should start and end at the same hours everyday''''', regardless of how many cores are taken. This helps separate day-night clearly to ensure the stability of the circadian rhythm. A core can start at least 30m or up to many hours after dark period has started if the previous core is taken close to the start of dark period. Because of the many cores on the schedule, at least one core should be scheduled around the '''2-6 AM zone''', where most people are sleeping. There should be at least 90m-120m of wake gap between each core. <br />
[[File:Unnamed.png|alt=|center|thumb|CAMAYL on emergency day]]<br />
In emergency situations where some daytime events prevent a core from being taken, after adapted to the schedule it is possible to utilize '''short naps (10-15m)''' to temporarily patch up the long wake gap and provide some alertness to stall for the next core. The reason only short naps (< 20m) are picked is that longer naps may lead to REM/SWS wakes as part of adapted/repartitioned cores. The goal of the nap is just to provide some light sleep for wakefulness while also giving a refreshing wake. Skipping the nap and staying awake is also an option, but be mindful of the long wake gap that can lead to excessive drowsiness during waking hours. In the following day, an extra core is added, which averages out to be 4 cores per day still. Alternatively, '''extending a core to 3h is viable''' if it’s challenging to schedule 5 cores. <br />
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Despite the promising flexibility and freedom to sleep whenever tired, CAMAYL is still considered a less ideal flexible schedule than SEVAMAYL and DUCAMAYL because of the flexing adaptation and overall more difficult adaptation to adapt to a base schedule with multiple core sleeps. As part of the long-term sustainability aspect, the midday cores make it more difficult to schedule except in some cultures (e.g, Spain with siesta) or very specific occupations. The sleep reduction amount offered is also more limited than an Everyman and Dual Core schedule. It takes many weeks of consistency and persistence to adapt (up to 4 months including the transition from a strict base schedule). While more resilient than a regular QC0 and Triphasic schedule, it also suffers from the same breakdowns - sleeping in excess due to sickness, stress, injuries and participating in many social events with extended wake periods can trigger sleep deprivation symptoms from Stage 3 which takes many days to bounce back, or a complete destabilization of the schedule. Flexing cores willy-nilly and not applying the dark period properly may also result in suboptimal sleep and inability to reach a full adaptation. <br />
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With all the downsides, the schedule can still greatly benefit mutant sleepers who exercise a lot or have a much higher amount of SWS than REM sleep, as these sleepers will need fewer cores each day while achieving a high level of flexibility in scheduling. Most importantly, core sleeps are known to support the glymphatic system (clearing brain toxins) much better than nap-only schedules. <br />
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[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E3&diff=1667E32020-11-26T05:03:56Z<p>GeneralNguyen: Create page</p>
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<div>[[File:Standard E3.png|thumb|A Standard E3]]<br />
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 came along. Following the naming prototypes of polyphasic schedules, E3 has 3 naps, and 1 core sleep of 3 hours. <br />
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== History ==<br />
Everyman is so named as a '''less extreme alternative to Uberman'''. Puredoxyk, who named and popularized Uberman, also proposed Everyman (what is now the Everyman 3 variant) as a way to adapt to less sleep more easily, while being more in sync with normal daily life without the need for extreme rigidity in naps. She reported this as sustainable once her child was a few years old, when someone else could watch the child during her naps. By 2008, it had become popular as the “fallback” for failed Uberman attempts. It was inspired by the first wave of Uberman attempts after Puredoxyk in the '''early 2000s''', and then again starting in 2007 by personal growth blogger '''Steve Pavlina'''’s grueling adaptation log for Uberman. The repeated experience of Uberman attempters was to crash uncontrollably for several hours, every couple days or so. It made sense, then, to convert those crashes into a new schedule with a '''3-hour core'''. <br />
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Currently, E3 is the '''most sought after''' schedule thanks to Puredoxyk's inspiration with her book, the seemingly convenient scheduling structure, and an astounding amount of sleep reduction. In the recent years, E3 remains one of the top-tier polyphasic schedules that is embraced by many. Even though there has been a whopping amount of adaptation failures over the years, the heat around E3 has never subsided. As of late, there have been more options to schedule E3, which in return further cements E3 at the top spot for usage with admirable versatility in scheduling. <br />
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== Mechanism ==<br />
Following from E2, E3 further removes a full cycle from the core sleep and adds another 20m nap. Its core sleep, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles. 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. Four hours total daily sleep is considered the minimum to contain a sustainable 90m SWS, 90m REM, and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents SWS wakes from the start of adaptation, and generally easier to handle. <br />
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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 circadian rhythm later than natural daylight. With this artificial lighting setup to mark the onset of 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. <br />
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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. <br />
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There has been a few changes in E3's scheduling over years. Puredoxyk's original E3 has the core placed near midnight, which is considered late for an E3 core as the quality of SWS can quickly deteriorate (will be discussed in the Alternate Variants section). Currently, the default variant has the core occupy most, if not all of the SWS peak hours. 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. <br />
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== Adaptation ==<br />
As mentioned above, adaptation to E3 is very taxing ('''except E3-extended'''). Its 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. <br />
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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.<br />
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=== Gradual adaptation ===<br />
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 n 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. <br />
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=== Cold turkey ===<br />
A '''large majority of successful E3 adaptations''' comes from this method, however. 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 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 Stage 3 for an extended period of time. <br />
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=== Naptation ===<br />
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. <br />
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=== Reverse gradual adaptation ===<br />
This 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. <br />
<br />
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. <br />
<br />
== Alternate Variants ==<br />
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. <br />
<br />
=== Midnight core ===<br />
[[File:E3 Midnight Core.png|center|thumb|E3 proposed by Puredoxyk]]<br />
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. <br />
<br />
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. <br />
<br />
=== Dawn core ===<br />
[[File:E3 Dawn Core.png|center|thumb|An extreme E3 with a dawn core]]<br />
Puredoxyk was successfully adapted to this E3 variant at some point. However, she was also known to be a very heavy insomniac, whose sleep requirements are very low overall, because of the chronic sleep interruptions that troubled her when she had to sleep monophasically. This is a very extreme way to schedule E3, as the core around sunrise hours will create a confusion in circadian rhythm, which favors REM sleep in these hours. It is doubtful if an average sleeper with normal SWS requirements would be able to adapt to this E3, as there has been basically no successful adaptations ever reported. The rotation of the naps also moves the last nap into SWS peak hours, which can be absolutely overwhelming to wake from when SWS pressure rises. '''Inexperienced or beginners should avoid this variant entirely'''. <br />
<br />
=== 3.5h core ===<br />
[[File:Slightly longer core.png|center|thumb|E3 with a 3.5h core]]<br />
Nowadays, this core length has been '''more commonly used''' for an E3 adaptation rather than the 3h core. The total sleep is similar to Triphasic, hovering around a more comfortable sleep total for experienced or highly motivated attempters. The same principles that apply to the 3h core also apply to a 3.5h core. The core sleep should not start any later than 10-10:30 PM, to retain sufficient amount of SWS. If all SWS has been accounted for, the +30m from 3-3.5h mark can give more light sleep or REM sleep, to match personal REM baseline more comfortably. This is also a core duration that is popularly used in Segmented sleep and scheduled in the SWS peak for the same purpose. The naps are scheduled in a similar manner. It ''may'' be possible to '''gradually''' '''transition from Segmented sleep''' (with a 3.5h first core), a scheme proposed by '''Polyphasic Society''' to get to E3, but it is unknown if anyone has been able to pull this off. <br />
<br />
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. <br />
<br />
=== Extended/Pronap ===<br />
[[File:E3-extended.png|center|thumb|E3-extended]]<br />
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. <br />
<br />
* 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 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. <br />
* It is possible to transition from an '''adapted E1''' schedule to E3-extended, which is of moderate difficulty for this gradual adaptation. There has been some successful examples in the community who followed this pathway. <br />
* E3-extended has a '''higher nap frequency''' than E2 aside from the same core duration. This means it is less stressful to stay awake until the next nap as they are placed closer to each other. During adaptation, if one nap is skipped, it will provide more opportunities to fall asleep in the next nap even in the early stage of adaptation. The process will also be less painful with one skipped nap, as long as this does not occur too often when adapting. <br />
* A 4.5h core also validates the '''later start time'''. Unlike E3's core, on E3-extended the core can start at midnight, or even some time after midnight (the naps will have to be rotated along). More awake time in the evening is what many people are after, and this is an advantage compared to most multi-core schedules. <br />
* E3-extended can become '''very flexible after adapting''', with the possibility to transition to '''SEVAMAYL''' as the most ideal base schedule. The core duration, which can cover a decent amount of REM sleep, puts less pressure on the naps to achieve the same task, and naps can then be flexed to great extents while still fulfilling the remnant REM requirements. The ability for the core to receive natural wakes after adaptation has also been noted, with the reduction to ~'''4h core duration''' as a result of many weeks staying adapted. <br />
* The '''ideal scheduling''' of E3-extended would have a nap around early morning hours, noon/early afternoon and late afternoon to fit into regular occupations (e.g, 9-to-5). The wake gap between the first nap and the core can be as low as 3h, and up to ~4.5h. The last nap can be as late as ~6 PM as long as all SWS is guaranteed in the core. Because of having 3 naps, E3-extended does not have much variation in scheduling as the naps are mostly locked into these convenient spots of the day. <br />
<br />
[[File:E3-extended with Pronap.png|center|thumb|E3-extended with a Pronap]]<br />
As SWS is most likely covered by the core, this creates a possibility for a Pronap on E3-extended, even though it may appear redundant. There is '''very little successful record''' with this variant as well. It is also important to note that using a Pronap on regular E3 versions is very discouraged, because the 3 or 3.5h cores cannot cover all SWS needs when adaptation first begins. Extending the first nap will only increase the chance for an SWS wake, because through many in-progress adaptations to Everyman schedules, many EEG readings of adapters do record SWS or even SWS wake even in the first nap around REM peak. A Pronap is often used for individuals with normal SWS but '''high REM requirements''', ~120-150m to be able to use this E3-extended variant. Only '''sleep mutants''' or '''individuals with low SWS requirements''' should use a Pronap on the regular E3 version. <br />
[[File:E3-extended with 5h core.png|center|thumb|E3-extended with 5h core]]<br />
Since the 5h core duration has been used in a lot of adaptations, it is also possible to apply the concepts to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with '''very high monophasic requirements''' (e.g, ~9-9.5h monophasic) or people with huge SWS requirements. There have been very rare attempts, though. <br />
<br />
Alternatively, a 5h core and a Pronap (~30-40m) can be scheduled on E3-extended, however there is '''no success''' up to date. Other than that, this variant likely will not see much use because of its seemingly redundant amount of sleep and can cause a lot of hassles during adaptation. An E2 schedule with a 5h core, E2-extended or E1 with a 6.5h core can be more convenient to schedule. <br />
<br />
== Lifestyle Considerations ==<br />
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. <br />
<br />
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. <br />
<br />
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. <br />
<br />
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). <br />
<br />
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.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E3-extended_with_5h_core.png&diff=1666File:E3-extended with 5h core.png2020-11-26T04:58:23Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E3-extended_with_Pronap.png&diff=1664File:E3-extended with Pronap.png2020-11-26T04:51:23Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E3-extended.png&diff=1650File:E3-extended.png2020-11-26T04:33:08Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Slightly_longer_core.png&diff=1647File:Slightly longer core.png2020-11-26T04:00:58Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E3_Dawn_Core.png&diff=1646File:E3 Dawn Core.png2020-11-26T03:55:40Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E3_Midnight_Core.png&diff=1645File:E3 Midnight Core.png2020-11-26T03:36:20Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Standard_E3.png&diff=1644File:Standard E3.png2020-11-26T01:41:23Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E5&diff=1643E52020-11-26T01:04:44Z<p>GeneralNguyen: </p>
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<div>{{tooshort}}<br />
{{E5}}<br />
Everyman 5, or E5, is the '''last schedule''' in the Everyman series. It was also proposed by '''Puredoxyk''' in her book ''Ubersleep,'' as part of the '''Formula''' where an Everyman variant is expected to have <u>4-5 naps per day</u> if the core lasts for 1.5h. As the last schedule, E5's core is reduced to the very minimum duration for a core, and it has the most number of naps out of all Everyman schedules (5 naps per day). Because of the total sleep of only more than 3 hours, it is considered the last Everyman schedule before one can transition to '''Uberman''' sleep (2h total sleep). This schedule's total sleep is below the minimum threshold for long-term sustenance (~4h total sleep), and should not be attempted by average sleepers. <br />
<br />
== Mechanism ==<br />
E5 is similar in structure as other Everyman schedules, having 1 core sleep and more than one nap. However, similar to E4, E5 can create an impression of a nap-only schedule, as the core only has 1-cycle duration, and a 90m duration is often mistaken for a nap outside of polyphasic sleep's context. Despite Puredoxyk's proposal of the schedule, she did not mention any details about how to optimally schedule it. Until recently, the '''Polyphasic Discord Community''' proposed it as a way to transition to Uberman, because it also has 6 sleeps per day, and the core will be reduced to a nap. <br />
<br />
The core will contain the bulk of SWS, and the naps will relieve REM pressure and sustain alertness. They are spread throughout the day, looking somewhat equidistant from one another to resemble Uberman sleep (~3-4h wake between each sleep). Because of having a plethora number of naps, one nap is located in the middle of the graveyard hours. This makes the adaptation to this schedule by itself, or even just a temporary transition a very sophisticated process. As '''core body temperature drops around nighttime hours''', where sleep is facilitated, core sleeps are preferred over short naps. It is expected that SWS likely will enter this nap in the case of normal SWS requirements. The latest nap in the day, located around late afternoon/early evening hours (~6 PM) may also contain SWS because of the high sleep pressure formed by the very low total sleep. After adaptation is completed, presumably the '''core cycle length can reduce to ~60m''' because of the high frequency of naps that contain REM sleep and mostly SWS and traces of light sleep go into the lone core. <br />
<br />
== Adaptation ==<br />
For the most part, E5 adaptation is '''similar to E4''', if not more intense. The core sleep cannot support a regular amount of SWS requirements (~90m), and when vital sleep is repartitioned into each sleep block, any naps in the day can generate SWS wakes. Once REM pressure builds up, adapters will have to manage the intense sleep inertia from each REM wake. Long crashes can occur frequently during adaptation due to SWS wakes, and stage 3 is expected to arrive only a couple days in, because of a '''gargantuan sleep reduction''' from an average monophasic baseline (8h). <br />
<br />
With the high density of sleep across the day, initially it will be difficult to fall asleep in many naps in a row, as on any other polyphasic schedules for beginners/non-nappers. Then, this would increase the chance to oversleep in the late nap in the day, or the core sleep the following day(s). Despite having 20m of extra sleep compared to E4, the extra nap only serves to somewhat provide more alertness, and as adaptation progresses, this extra nap can become a liability (an extra opportunity for a nasty SWS wake). Any oversleeps would endanger the adaptation in a much greater magnitude than on schedules with higher total sleep, because it is mandatory to overcome the equilibrium of SWS and REM sleep in each sleep block to be able to adapt. <br />
<br />
Even though Puredoxyk suggested that this Everyman variant is possible, '''she actually never attempted it'''. Adaptations to this schedule since then are also '''extremely rare''', and no one has ever been able to adapt to it. All attempts were swiftly blown by the intensified sleep pressure from the schedule, and oversleeps uncontrollably tear the schedule apart. For this reason, it may be better to stay on E5 for a short amount of time, before making an immediate transition to Uberman (fast adaptation), to limit as much built-up sleep deprivation as possible. However, no successful Uberman sleepers are known to have transitioned from E5 either. <br />
<br />
== Alternate Variants ==<br />
[[File:Non-equidistant.png|center|thumb|Non-equidistant E5]]<br />
This variant is simply based on the possibility to succeed to this schedule through '''non-equidistant scheduling'''. Since Puredoxyk never mentioned the optimal scheduling, it is possible that non-equidistant scheduling deserves an attempt. More naps are moved into the nighttime hours to have fewer naps during the day, and it is usually easier to be awake and alert during daytime hours (which means fewer naps are needed). Regardless, more attempts at either variants are needed to determine if E5 is truly an adaptable schedule. <br />
<br />
== Lifestyle Considerations ==<br />
With an excessive amount of naps spread throughout the day, E5 renders social commitments, extracurricular activities and standard occupations (e.g, 9-to-5) largely impossible. It is also very inconvenient to have to go back to bed once after ~1.5-2h at night, should the naps be scheduled closer together at night. The immense difficulty in adapting to this schedule alone is not worth an attempt - as a standalone schedule (excluding the transitional role to Uberman), E5 generally has poor design of sleeps and is '''outclassed by E4''', which has some successes over the years, with the more reasonable homeostatic distance of wake hours between each sleep. <br />
<br />
Like any other schedules below the minimum sleep threshold, E5 also poses long-term health issues, potentially. It is also largely unknown if E5 will ever gather the needed amounts of attempts due to its highly constrained scheduling. One small niche that it can offer, like DC4, is that one can choose to have a short core sleep for some SWS, and then enjoy the several naps on E5 as a way to learn to nap effectively. This can be considered a '''less extreme Naptation version''', which allows for certain leeway in conserving some amount of daytime productivity. The core sleep with some SWS can help consolidate memory and power up overall performance better than skipping sleep entirely. In an emergency that requires a lot of sleep cut, E5 can be used as a temporary schedule with several naps to boost alertness. The short naps have their advantage of being easier to fit into daily schedule, and allow '''sustained operations''' where no core sleeps can be scheduled. <br />
<br />
Being a middle ground between the ultimate Uberman and a more sustainable E3, or even E4-extended, E5 has the worst of all worlds. It is almost as inflexible as Uberman and the likes of E4, while also potentially unsustainable long-term as total sleep is not high enough for an average population to attempt (which loses to E3). Beginners and average polyphasic sleepers should not try to adapt to this schedule aside from using it for some niche situations above.<br />
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[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E2&diff=1642E22020-11-26T00:35:08Z<p>GeneralNguyen: /* Lifestyle Considerations */</p>
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<div>{{E2}}<br />
Everyman 2, or E2, is the basic and most simple Everyman schedule in the Everyman polyphasic series. It consists of '''2 naps''' and a core sleep of 4.5h (3 full cycles) by default. It was also part of the Formula that details the Everyman schedules with the number of naps depending on the duration of the core sleep. However, it was '''not the very first and original Everyman schedule'''. Along with E4 and E5, it was more of an afterthought schedule, after Puredoxyk successfully adapted to E3 and coined it the epitome of Everyman sleep. <br />
<br />
The naming of the Everyman schedules, starting from E2, 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''' offered in this sleep regime. <br />
<br />
<br />
== Mechanism ==<br />
As the next upgrade from E1, E2 removes a full cycle from the core, and adds another nap. The premise behind this mechanics, as explained by Puredoxyk, is that '''a 20m nap can replace a 90m cycle of sleep because of the REM amount that each nap can provide'''. The core sleep of E2 now has 3 uninterrupted full cycles of 90m each. Because of the shortened duration compared to the default E1 core, the first nap is also moved to around the sunrise hours (however this is not the only way to schedule E2), and another nap is often scheduled around afternoon hours. This is because the shorter core sleep does not allow for only 1 nap to sustain alertness for the whole day, so another nap becomes necessary to balance 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. <br />
<br />
There are a couple ways to schedule E2, but the general idea is to make use of the sleep distribution that often follows the body's natural rhythm and to sensibly maintain other work/school schedules and commitments. It is commonly acknowledged that '''daytime hours sustain alertness better than nighttime hours''' as per the transition from old-school monophasic sleep (assuming a normal nocturnal monophasic pattern). This means that the wake gap between the first nap and the end of the core is often the shortest, while it is easier and more manageable to stay awake for a lot longer from the second nap to the beginning of the core, taking advantage of the afternoon hours. For this reason, ideally the first nap can be anywhere from '''4-6h''' after the core's end, and the last nap can have an '''8-9h wake gap''' until the core. <br />
<br />
Furthermore, the 4.5hr core allows '''plenty of time for all SWS needs to be met even during adaptation''', since even monophasic sleepers typically complete all SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows for much greater flexibility in core placement with the best placement around around midnight. Some core time in the graveyard hours (midnight through 8AM) is recommended for a good balance of '''REM pressure''' (closer to 6AM when REM peak starts) vs '''SWS pressure''' (peak at 9PM – midnight). Since E2 only has 2 naps (providing 10-15m REM each), at least 60m of REM should be completed in the 2nd and 3rd cycle once adapted. 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, as of late it has been discovered that the second nap on E2 may '''only give light sleep''' rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward). Most of the adapted cases to a late second nap likely show that their REM baseline on monophasic sleep is lower than or very reduced compared to the usual 90m benchmark. <br />
<br />
== Adaptation ==<br />
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). <br />
<br />
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. 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. Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week. <br />
<br />
Once E2's adaptation is complete, the next step can be E3 or E3-extended (if E2-extended is attempted). <br />
<br />
== Alternate Variants ==<br />
Because E2 has a reasonable amount of total sleep (similar to the likes of DC1) and only 3 sleeps to be scheduled each day, most of which goes to the core, E2 has a wide array of scheduling options. Over the years, there have been at least a couple, if not more than a few, to a lot of the listed variants below. This opens up for a lot of options to fit E2 into different lifestyles. <br />
<br />
=== 5h core ===<br />
[[File:5h core.png|center|thumb|E2 with 5h core]]<br />
This uncommon variant is still called E2 (not extended), as it is a minor change. According to about 8 EEG reports compiled by a Polyphasic Sleep Society contributor, the period from '''4.5-5hrs''' in a single sleep appears to consist of REM. We call this a '''statistically likely REM period'''. It is important to note that this may vary across individuals and this assertion is currently under review, due to the addition of over a dozen more polyphasic sleepers sharing their EEGs with the leading active community on Discord.<br />
<br />
Recently, there have been a bit more successful adaptations to this variant. People who would need this variant are those who want to have a more comfortable time '''flexing the core sleep after adapting''', have a somewhat high REM requirements (e.g, ~120m) or prefer to get in just a bit more sleep to not reduce sleep too much. Alternatively, this variant also reinforces a somewhat more physically active lifestyle without too much of a downside of the addition of 30m sleep. Polyphasic beginners or those who are at the final years of growing (~18-19) can also attempt this variant. However, during the adaptation, it may be '''more difficult to wake up from a 5h core''' than from a 4.5h core (initially), before this core duration is fully ingrained. The 5h core can also push the wake gap until the first nap a bit longer than the 4.5h core would (up to ~6-7h wake gap at most). This core duration also tolerates a bit more hiccups from time to time (e.g, insufficient time to cool down to sleep, or some forced delay of start time). <br />
<br />
Finally, one sleeper has proven that a 5h core E2 can enable a '''SEVAMAYL''' adaptation (5h core). The buffer amount from the slightly longer core sleep makes it possible to enhance the flexibility of each nap, and the malleability of the core sleep. Consequently, currently, a 5h core E2 is considered a '''very ideal''' choice to attempt. <br />
<br />
=== Early core ===<br />
[[File:Early E2 Core.png|center|thumb|E2 with a core in SWS peak]]<br />
A much less popular E2 variant, an early core variant places the core in the whole SWS peak, or parts of it (e.g, starting core at 10 PM). At the exchange of evening social life, those who pick this variant may benefit from their early bedtime on monophasic sleep, or a very early riser. Both naps are also rotated backward on the clock to start earlier. The second nap, now close to noon, can fit better into the noon break. <br />
<br />
This variant gives a lot of nighttime hours for night owls, which may be a similar advantage to Segmented sleep. However, it is generally tougher to adapt to this variant, because there is only one nap around sunrise hours after staying awake for many hours during graveyard hours. Those who usually have a later bedtime (e.g, 11 PM or later) should only attempt this variant if there is no other scheduling choice to make E2 work. <br />
<br />
=== Late core ===<br />
[[File:Late E2 Core.png|center|thumb|E2 with a core out of SWS peak]]<br />
Contrary to the previous variant, this E2 variant allows the core to be scheduled out of SWS peak, or at even as late as 2 AM, with strong management of dark period (e.g, 3 hours of dark period before the core), food and exercise. The reason is that the core, 4.5h is long enough to sustain SWS and some amount of REM sleep as it is pushed closer to REM peak. Those with lower SWS requirements will greatly enjoy this variant, as it also allows them to have '''social time in the evening'''. However, some criteria need to be considered carefully before one decides to follow and adapt to this variant.<br />
<br />
First, REM pressure is still relatively '''low until after 2 or 3AM''', so SWS should have no problem entering the early sleep cycles of a late core. What’s more concerning is the '''nap timing'''; don’t rotate naps equally late unless you are using good circadian management. Otherwise, <u>shorten the gaps before both naps 30-60 minutes</u>. On '''sunlight-based''' circadian, you want to keep the first nap in or close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to retain some chance of an afternoon REM nap, and to avoid getting SWS in your evening naps. Either way, neither the wake period between the naps nor the second nap and core should be longer than 8 hours, as that has often caused failures to adapt. Some people did manage to adapt to a gap larger than 8 hours, but this is very rare and is therefore not recommended.<br />
<br />
=== Somewhat Equidistant ===<br />
[[File:Somewhat Equidistant.png|center|thumb|E2 with somewhat equidistant sleep]]<br />
One of the rarest E2 scheduling option is this '''somewhat equidistantly scheduled''' sleep blocks. The wake gap between each sleep is approximately 6h30m on average. The idea behind this scheduling option is to use the core as a blanket duration to stay awake until very late morning hours (close to noon/lunch break). This variant delays the first nap a lot, with at least 6h wake gap. Once adapted to this variant, the night will feel much shorter as there is more time awake until almost noon. The core usually starts around midnight or slightly earlier, which can resemble certain reduced monophasic lifestyles with a very early morning wake time. <br />
<br />
However, there are '''rarely any successful adaptations''' to this variant. This is mostly attributed to the very long morning wake gap, and the nap is not placed in REM peak. Staying awake during these early morning hours can become overwhelming in stage 3, and the second nap is reported to be very heavy (which may suggest some possible SWS wake). This variant can still work if it is possible to nap in the middle of the work gap, and right after work. <br />
<br />
=== Pronap ===<br />
[[File:E2 Pronap.png|center|thumb|E2 with a Pronap]]<br />
As soon as the concept of a '''Pronap''' was introduced, it has been applied in a lot of E2 variants and has reported some success. The idea is to lengthen the first nap to ~30-45m as a way to get in more REM sleep. The benefits of this variant are paramount for people with higher REM requirements and often struggle around morning hours and the ability to '''schedule a longer wake gap''' between each nap (e.g, 8h as demonstrated in the chart) if there is no chance to nap around noon or early afternoon. The Pronap is expected to yield more alertness sustaining than a regular 20m nap would, so this is a tactical advantage to consider. However, so far success rate remains '''modest''' with this long wake gap. Thus, it is recommended to limit this wake gap down to ~7h at most. <br />
[[File:5h core and pronap.png|center|thumb|E2 with a 5h core and a Pronap]]<br />
Alternatively, slightly extending the core to 5h while using a Pronap is also a viable approach. Even though there allegedly is no successful adaptation to this variant, the idea behind it is to further increase the flexibility of scheduling and a longer daytime wake gap (between 2 naps mostly). People with '''overall higher sleep requirements''' may find this variant fitting. Despite the similar amount of sleep to E1, the advantage is that there are 2 naps per day, which accelerates the process of learning to fall asleep in the short naps compared to only 1 daytime nap. The Pronaps of '''40m''' and '''45m''' so far have reported adaptation success. <br />
<br />
It is also important to keep in mind that both variants with the Pronap pose a danger of '''oversleeping in the Pronap during adaptation'''. This in return lengthens the Pronap to a 90m core or so (DC1-extended). This is because the intensified REM wake when adapting, or only some traces of SWS can lead to an oversleep. It is therefore necessary to <u>stay on guard with extra alarms</u> when picking the Pronap. Although there have been reported incidents of the Pronap's failure, certain experienced sleepers have been able to take advantage of these oversleeps to adapt to DC1-extended (4.5-1.5h core combination) instead. This can ultimately salvage a failing polyphasic adaptation, instead of reaching for a full recovery on monophasic. <br />
<br />
=== Shortened ===<br />
[[File:E2 shortened.png|center|thumb|A Sample E2-shortened]]<br />
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. <br />
<br />
=== Extended ===<br />
[[File:E2-extended.png|center|thumb|A Sample E2-extended]]<br />
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.<br />
<br />
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. <br />
[[File:Rotated E2-extended.png|center|thumb|A Rotated E2-extended]]<br />
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. <br />
<br />
=== Third shift ===<br />
[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]<br />
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. <br />
<br />
== Lifestyle Considerations ==<br />
As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:<br />
<br />
# Eliminating sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.<br />
# Enjoying the benefits of discipline required to achieve E2, like increased productivity and stable habits.<br />
# The fact of accomplishing the adaptation, which is more likely than for other schedules.<br />
# Improved sleep quality, i.e. a much deeper core experience.<br />
# 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.<br />
# 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.<br />
<br />
Additionally, E2 is often chosen by '''students''' who are able to nap before, between or after classes. '''Part-time jobs''' can also be conducive to this sleep spacing. '''Full-time jobs can work''' with this schedule, if you are able to take the first nap right before work (possibly at your office/car) as well as the second one in the early afternoon. The appeal of this variant is bolstered by the relatively tolerable adaptation difficulty with studies and work performance unlikely to be irreparably affected. <br />
<br />
'''Night owls''' in general often appreciate this schedule. The ability to rotate this schedule later than other harder schedules is also very appealing to many students; as late as 1am or max 2am is doable. This makes this Everyman variant relatively nightlife friendly and it also beats DC1 in the advantage of allowing late bedtime for the core. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, which puts it on equal terms with a biphasic schedule when it comes to utility. This is also one of the biggest selling points of Everyman schedules, including E2, that takes napping to the next level, and the rejuvenation power of a 20m nap can really rival a daytime core sleep, which supports alertness for several hours in the day. However, one thing to note is that '''high-REM-requirements individuals''' who cannot complete E2 adaptation (e.g, because of insufficient REM) can switch to a Dual Core schedule with a longer sleep around dawn. This can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered more troublesome by relying on mere 20m naps. <br />
<br />
The ability to '''exercise''' to some extent and '''flex sleep''' (including the core) after adaptation is also very fulfilling. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recovery from travelling that resulted in a 5h change in time zone. Two other adapted sleepers were also able to consume some amount of weed during and after during adaptation, which probably suggests that limited amounts of drinking and substance usage may be possible when adapting to E2. <br />
<br />
Finally, this schedule is useful for people who '''share a bed''' or room with someone else. It is not too difficult to find a sleep or wake time that can be the same as the other person’s – if they agree to a consistent sleep or wake time. Conclusively, E2 is a fantastic polyphasic schedule with very powerful dominance over many other polyphasic systems (e.g, Dual Core, Tri Core) in terms of usage stats, well-rounded sleep distribution and allows an impressive amount of sleep reduction each day (e.g, almost 3h sleep cut per day for an 8h monophasic sleeper).<br />
<br />
<br />
[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E2&diff=1641E22020-11-26T00:27:29Z<p>GeneralNguyen: /* Lifestyle Considerations */</p>
<hr />
<div>{{E2}}<br />
Everyman 2, or E2, is the basic and most simple Everyman schedule in the Everyman polyphasic series. It consists of '''2 naps''' and a core sleep of 4.5h (3 full cycles) by default. It was also part of the Formula that details the Everyman schedules with the number of naps depending on the duration of the core sleep. However, it was '''not the very first and original Everyman schedule'''. Along with E4 and E5, it was more of an afterthought schedule, after Puredoxyk successfully adapted to E3 and coined it the epitome of Everyman sleep. <br />
<br />
The naming of the Everyman schedules, starting from E2, 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''' offered in this sleep regime. <br />
<br />
<br />
== Mechanism ==<br />
As the next upgrade from E1, E2 removes a full cycle from the core, and adds another nap. The premise behind this mechanics, as explained by Puredoxyk, is that '''a 20m nap can replace a 90m cycle of sleep because of the REM amount that each nap can provide'''. The core sleep of E2 now has 3 uninterrupted full cycles of 90m each. Because of the shortened duration compared to the default E1 core, the first nap is also moved to around the sunrise hours (however this is not the only way to schedule E2), and another nap is often scheduled around afternoon hours. This is because the shorter core sleep does not allow for only 1 nap to sustain alertness for the whole day, so another nap becomes necessary to balance 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. <br />
<br />
There are a couple ways to schedule E2, but the general idea is to make use of the sleep distribution that often follows the body's natural rhythm and to sensibly maintain other work/school schedules and commitments. It is commonly acknowledged that '''daytime hours sustain alertness better than nighttime hours''' as per the transition from old-school monophasic sleep (assuming a normal nocturnal monophasic pattern). This means that the wake gap between the first nap and the end of the core is often the shortest, while it is easier and more manageable to stay awake for a lot longer from the second nap to the beginning of the core, taking advantage of the afternoon hours. For this reason, ideally the first nap can be anywhere from '''4-6h''' after the core's end, and the last nap can have an '''8-9h wake gap''' until the core. <br />
<br />
Furthermore, the 4.5hr core allows '''plenty of time for all SWS needs to be met even during adaptation''', since even monophasic sleepers typically complete all SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows for much greater flexibility in core placement with the best placement around around midnight. Some core time in the graveyard hours (midnight through 8AM) is recommended for a good balance of '''REM pressure''' (closer to 6AM when REM peak starts) vs '''SWS pressure''' (peak at 9PM – midnight). Since E2 only has 2 naps (providing 10-15m REM each), at least 60m of REM should be completed in the 2nd and 3rd cycle once adapted. 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, as of late it has been discovered that the second nap on E2 may '''only give light sleep''' rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward). Most of the adapted cases to a late second nap likely show that their REM baseline on monophasic sleep is lower than the usual 90m. However, it would be interesting to look into this hypothetical observation to understand if there is any small decrease in REM sleep and if this will cause any long-term detriments. <br />
<br />
== Adaptation ==<br />
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). <br />
<br />
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. 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. Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week. <br />
<br />
Once E2's adaptation is complete, the next step can be E3 or E3-extended (if E2-extended is attempted). <br />
<br />
== Alternate Variants ==<br />
Because E2 has a reasonable amount of total sleep (similar to the likes of DC1) and only 3 sleeps to be scheduled each day, most of which goes to the core, E2 has a wide array of scheduling options. Over the years, there have been at least a couple, if not more than a few, to a lot of the listed variants below. This opens up for a lot of options to fit E2 into different lifestyles. <br />
<br />
=== 5h core ===<br />
[[File:5h core.png|center|thumb|E2 with 5h core]]<br />
This uncommon variant is still called E2 (not extended), as it is a minor change. According to about 8 EEG reports compiled by a Polyphasic Sleep Society contributor, the period from '''4.5-5hrs''' in a single sleep appears to consist of REM. We call this a '''statistically likely REM period'''. It is important to note that this may vary across individuals and this assertion is currently under review, due to the addition of over a dozen more polyphasic sleepers sharing their EEGs with the leading active community on Discord.<br />
<br />
Recently, there have been a bit more successful adaptations to this variant. People who would need this variant are those who want to have a more comfortable time '''flexing the core sleep after adapting''', have a somewhat high REM requirements (e.g, ~120m) or prefer to get in just a bit more sleep to not reduce sleep too much. Alternatively, this variant also reinforces a somewhat more physically active lifestyle without too much of a downside of the addition of 30m sleep. Polyphasic beginners or those who are at the final years of growing (~18-19) can also attempt this variant. However, during the adaptation, it may be '''more difficult to wake up from a 5h core''' than from a 4.5h core (initially), before this core duration is fully ingrained. The 5h core can also push the wake gap until the first nap a bit longer than the 4.5h core would (up to ~6-7h wake gap at most). This core duration also tolerates a bit more hiccups from time to time (e.g, insufficient time to cool down to sleep, or some forced delay of start time). <br />
<br />
Finally, one sleeper has proven that a 5h core E2 can enable a '''SEVAMAYL''' adaptation (5h core). The buffer amount from the slightly longer core sleep makes it possible to enhance the flexibility of each nap, and the malleability of the core sleep. Consequently, currently, a 5h core E2 is considered a '''very ideal''' choice to attempt. <br />
<br />
=== Early core ===<br />
[[File:Early E2 Core.png|center|thumb|E2 with a core in SWS peak]]<br />
A much less popular E2 variant, an early core variant places the core in the whole SWS peak, or parts of it (e.g, starting core at 10 PM). At the exchange of evening social life, those who pick this variant may benefit from their early bedtime on monophasic sleep, or a very early riser. Both naps are also rotated backward on the clock to start earlier. The second nap, now close to noon, can fit better into the noon break. <br />
<br />
This variant gives a lot of nighttime hours for night owls, which may be a similar advantage to Segmented sleep. However, it is generally tougher to adapt to this variant, because there is only one nap around sunrise hours after staying awake for many hours during graveyard hours. Those who usually have a later bedtime (e.g, 11 PM or later) should only attempt this variant if there is no other scheduling choice to make E2 work. <br />
<br />
=== Late core ===<br />
[[File:Late E2 Core.png|center|thumb|E2 with a core out of SWS peak]]<br />
Contrary to the previous variant, this E2 variant allows the core to be scheduled out of SWS peak, or at even as late as 2 AM, with strong management of dark period (e.g, 3 hours of dark period before the core), food and exercise. The reason is that the core, 4.5h is long enough to sustain SWS and some amount of REM sleep as it is pushed closer to REM peak. Those with lower SWS requirements will greatly enjoy this variant, as it also allows them to have '''social time in the evening'''. However, some criteria need to be considered carefully before one decides to follow and adapt to this variant.<br />
<br />
First, REM pressure is still relatively '''low until after 2 or 3AM''', so SWS should have no problem entering the early sleep cycles of a late core. What’s more concerning is the '''nap timing'''; don’t rotate naps equally late unless you are using good circadian management. Otherwise, <u>shorten the gaps before both naps 30-60 minutes</u>. On '''sunlight-based''' circadian, you want to keep the first nap in or close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to retain some chance of an afternoon REM nap, and to avoid getting SWS in your evening naps. Either way, neither the wake period between the naps nor the second nap and core should be longer than 8 hours, as that has often caused failures to adapt. Some people did manage to adapt to a gap larger than 8 hours, but this is very rare and is therefore not recommended.<br />
<br />
=== Somewhat Equidistant ===<br />
[[File:Somewhat Equidistant.png|center|thumb|E2 with somewhat equidistant sleep]]<br />
One of the rarest E2 scheduling option is this '''somewhat equidistantly scheduled''' sleep blocks. The wake gap between each sleep is approximately 6h30m on average. The idea behind this scheduling option is to use the core as a blanket duration to stay awake until very late morning hours (close to noon/lunch break). This variant delays the first nap a lot, with at least 6h wake gap. Once adapted to this variant, the night will feel much shorter as there is more time awake until almost noon. The core usually starts around midnight or slightly earlier, which can resemble certain reduced monophasic lifestyles with a very early morning wake time. <br />
<br />
However, there are '''rarely any successful adaptations''' to this variant. This is mostly attributed to the very long morning wake gap, and the nap is not placed in REM peak. Staying awake during these early morning hours can become overwhelming in stage 3, and the second nap is reported to be very heavy (which may suggest some possible SWS wake). This variant can still work if it is possible to nap in the middle of the work gap, and right after work. <br />
<br />
=== Pronap ===<br />
[[File:E2 Pronap.png|center|thumb|E2 with a Pronap]]<br />
As soon as the concept of a '''Pronap''' was introduced, it has been applied in a lot of E2 variants and has reported some success. The idea is to lengthen the first nap to ~30-45m as a way to get in more REM sleep. The benefits of this variant are paramount for people with higher REM requirements and often struggle around morning hours and the ability to '''schedule a longer wake gap''' between each nap (e.g, 8h as demonstrated in the chart) if there is no chance to nap around noon or early afternoon. The Pronap is expected to yield more alertness sustaining than a regular 20m nap would, so this is a tactical advantage to consider. However, so far success rate remains '''modest''' with this long wake gap. Thus, it is recommended to limit this wake gap down to ~7h at most. <br />
[[File:5h core and pronap.png|center|thumb|E2 with a 5h core and a Pronap]]<br />
Alternatively, slightly extending the core to 5h while using a Pronap is also a viable approach. Even though there allegedly is no successful adaptation to this variant, the idea behind it is to further increase the flexibility of scheduling and a longer daytime wake gap (between 2 naps mostly). People with '''overall higher sleep requirements''' may find this variant fitting. Despite the similar amount of sleep to E1, the advantage is that there are 2 naps per day, which accelerates the process of learning to fall asleep in the short naps compared to only 1 daytime nap. The Pronaps of '''40m''' and '''45m''' so far have reported adaptation success. <br />
<br />
It is also important to keep in mind that both variants with the Pronap pose a danger of '''oversleeping in the Pronap during adaptation'''. This in return lengthens the Pronap to a 90m core or so (DC1-extended). This is because the intensified REM wake when adapting, or only some traces of SWS can lead to an oversleep. It is therefore necessary to <u>stay on guard with extra alarms</u> when picking the Pronap. Although there have been reported incidents of the Pronap's failure, certain experienced sleepers have been able to take advantage of these oversleeps to adapt to DC1-extended (4.5-1.5h core combination) instead. This can ultimately salvage a failing polyphasic adaptation, instead of reaching for a full recovery on monophasic. <br />
<br />
=== Shortened ===<br />
[[File:E2 shortened.png|center|thumb|A Sample E2-shortened]]<br />
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. <br />
<br />
=== Extended ===<br />
[[File:E2-extended.png|center|thumb|A Sample E2-extended]]<br />
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.<br />
<br />
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. <br />
[[File:Rotated E2-extended.png|center|thumb|A Rotated E2-extended]]<br />
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. <br />
<br />
=== Third shift ===<br />
[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]<br />
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. <br />
<br />
== Lifestyle Considerations ==<br />
As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:<br />
<br />
# Eliminating sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.<br />
# Enjoying the benefits of discipline required to achieve E2, like increased productivity and stable habits.<br />
# The fact of accomplishing the adaptation, which is more likely than for other schedules.<br />
# Improved sleep quality, i.e. a much deeper core experience.<br />
# 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.<br />
# 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.<br />
<br />
Additionally, E2 is often chosen by '''students''' who are able to nap before, between or after classes. '''Part-time jobs''' can also be conducive to this sleep spacing. '''Full-time jobs can work''' with this schedule, if you are able to take the first nap right before work (possibly at your office/car) as well as the second one in the early afternoon. The appeal of this variant is bolstered by the relatively tolerable adaptation difficulty with studies and work performance unlikely to be irreparably affected. <br />
<br />
'''Night owls''' in general often appreciate this schedule. The ability to rotate this schedule later than other harder schedules is also very appealing to many students; as late as 1am or max 2am is doable. This makes this Everyman variant relatively nightlife friendly and it also beats DC1 in the advantage of allowing late bedtime for the core. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, which puts it on equal terms with a biphasic schedule when it comes to utility. This is also one of the biggest selling points of Everyman schedules, including E2, that takes napping to the next level, and the rejuvenation power of a 20m nap can really rival a daytime core sleep, which supports alertness for several hours in the day. However, one thing to note is that '''high-REM-requirements individuals''' who cannot complete E2 adaptation (e.g, because of insufficient REM) can switch to a Dual Core schedule with a longer sleep around dawn. This can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered more troublesome by relying on mere 20m naps. <br />
<br />
The ability to '''exercise''' to some extent and '''flex sleep''' (including the core) after adaptation is also very fulfilling. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recovery from travelling that resulted in a 5h change in time zone. Two other adapted sleepers were also able to consume some amount of weed during and after during adaptation, which probably suggests that limited amounts of drinking and substance usage may be possible when adapting to E2. <br />
<br />
Finally, this schedule is useful for people who '''share a bed''' or room with someone else. It is not too difficult to find a sleep or wake time that can be the same as the other person’s – if they agree to a consistent sleep or wake time. Conclusively, E2 is a fantastic polyphasic schedule with very powerful dominance over many other polyphasic systems (e.g, Dual Core, Tri Core) in terms of usage stats, well-rounded sleep distribution and allows an impressive amount of sleep reduction each day (e.g, almost 3h sleep cut per day for an 8h monophasic sleeper).<br />
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[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E2&diff=1604E22020-11-25T16:07:11Z<p>GeneralNguyen: Create page</p>
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<div>[[File:E2 default.png|thumb]]<br />
Everyman 2, or E2, is the basic and most simple Everyman schedule in the Everyman polyphasic series. It consists of '''2 naps''' and a core sleep of 4.5h (3 full cycles) by default. It was also part of the Formula that details the Everyman schedules with the number of naps depending on the duration of the core sleep. However, it was '''not the very first and original Everyman schedule'''. Along with E4 and E5, it was more of an afterthought schedule, after Puredoxyk successfully adapted to E3 and coined it the epitome of Everyman sleep. <br />
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The naming of the Everyman schedules, starting from E2, 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''' offered in this sleep regime. <br />
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== Mechanism ==<br />
As the next upgrade from E1, E2 removes a full cycle from the core, and adds another nap. The premise behind this mechanics, as explained by Puredoxyk, is that '''a 20m nap can replace a 90m cycle of sleep because of the REM amount that each nap can provide'''. The core sleep of E2 now has 3 uninterrupted full cycles of 90m each. Because of the shortened duration compared to the default E1 core, the first nap is also moved to around the sunrise hours (however this is not the only way to schedule E2), and another nap is often scheduled around afternoon hours. This is because the shorter core sleep does not allow for only 1 nap to sustain alertness for the whole day, so another nap becomes necessary to balance 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. <br />
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There are a couple ways to schedule E2, but the general idea is to make use of the sleep distribution that often follows the body's natural rhythm and to sensibly maintain other work/school schedules and commitments. It is commonly acknowledged that '''daytime hours sustain alertness better than nighttime hours''' as per the transition from old-school monophasic sleep (assuming a normal nocturnal monophasic pattern). This means that the wake gap between the first nap and the end of the core is often the shortest, while it is easier and more manageable to stay awake for a lot longer from the second nap to the beginning of the core, taking advantage of the afternoon hours. For this reason, ideally the first nap can be anywhere from '''4-6h''' after the core's end, and the last nap can have an '''8-9h wake gap''' until the core. <br />
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Furthermore, the 4.5hr core allows '''plenty of time for all SWS needs to be met even during adaptation''', since even monophasic sleepers typically complete all SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows for much greater flexibility in core placement with the best placement around around midnight. Some core time in the graveyard hours (midnight through 8AM) is recommended for a good balance of '''REM pressure''' (closer to 6AM when REM peak starts) vs '''SWS pressure''' (peak at 9PM – midnight). Since E2 only has 2 naps (providing 10-15m REM each), at least 60m of REM should be completed in the 2nd and 3rd cycle once adapted. 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, as of late it has been discovered that the second nap on E2 may '''only give light sleep''' rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward). Most of the adapted cases do tend to show that their REM baseline on monophasic sleep is lower than the average 90m. <br />
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== Adaptation ==<br />
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). <br />
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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. 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. Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week. <br />
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Once E2's adaptation is complete, the next step can be E3 or E3-extended (if E2-extended is attempted). <br />
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== Alternate Variants ==<br />
Because E2 has a reasonable amount of total sleep (similar to the likes of DC1) and only 3 sleeps to be scheduled each day, most of which goes to the core, E2 has a wide array of scheduling options. Over the years, there have been at least a couple, if not more than a few, to a lot of the listed variants below. This opens up for a lot of options to fit E2 into different lifestyles. <br />
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=== 5h core ===<br />
[[File:5h core.png|center|thumb|E2 with 5h core]]<br />
This uncommon variant is still called E2 (not extended), as it is a minor change. According to about 8 EEG reports compiled by a Polyphasic Sleep Society contributor, the period from '''4.5-5hrs''' in a single sleep appears to consist of REM. We call this a '''statistically likely REM period'''. It is important to note that this may vary across individuals and this assertion is currently under review, due to the addition of over a dozen more polyphasic sleepers sharing their EEGs with the leading active community on Discord.<br />
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Recently, there have been a bit more successful adaptations to this variant. People who would need this variant are those who want to have a more comfortable time '''flexing the core sleep after adapting''', have a somewhat high REM requirements (e.g, ~120m) or prefer to get in just a bit more sleep to not reduce sleep too much. Alternatively, this variant also reinforces a somewhat more physically active lifestyle without too much of a downside of the addition of 30m sleep. Polyphasic beginners or those who are at the final years of growing (~18-19) can also attempt this variant. However, during the adaptation, it may be '''more difficult to wake up from a 5h core''' than from a 4.5h core (initially), before this core duration is fully ingrained. The 5h core can also push the wake gap until the first nap a bit longer than the 4.5h core would (up to ~6-7h wake gap at most). This core duration also tolerates a bit more hiccups from time to time (e.g, insufficient time to cool down to sleep, or some forced delay of start time). <br />
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Finally, one sleeper has proven that a 5h core E2 can enable a '''SEVAMAYL''' adaptation (5h core). The buffer amount from the slightly longer core sleep makes it possible to enhance the flexibility of each nap, and the malleability of the core sleep. Consequently, currently, a 5h core E2 is considered a '''very ideal''' choice to attempt. <br />
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=== Early core ===<br />
[[File:Early E2 Core.png|center|thumb|E2 with a core in SWS peak]]<br />
A much less popular E2 variant, an early core variant places the core in the whole SWS peak, or parts of it (e.g, starting core at 10 PM). At the exchange of evening social life, those who pick this variant may benefit from their early bedtime on monophasic sleep, or a very early riser. Both naps are also rotated backward on the clock to start earlier. The second nap, now close to noon, can fit better into the noon break. <br />
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This variant gives a lot of nighttime hours for night owls, which may be a similar advantage to Segmented sleep. However, it is generally tougher to adapt to this variant, because there is only one nap around sunrise hours after staying awake for many hours during graveyard hours. Those who usually have a later bedtime (e.g, 11 PM or later) should only attempt this variant if there is no other scheduling choice to make E2 work. <br />
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=== Late core ===<br />
[[File:Late E2 Core.png|center|thumb|E2 with a core out of SWS peak]]<br />
Contrary to the previous variant, this E2 variant allows the core to be scheduled out of SWS peak, or at even as late as 2 AM, with strong management of dark period (e.g, 3 hours of dark period before the core), food and exercise. The reason is that the core, 4.5h is long enough to sustain SWS and some amount of REM sleep as it is pushed closer to REM peak. Those with lower SWS requirements will greatly enjoy this variant, as it also allows them to have '''social time in the evening'''. However, some criteria need to be considered carefully before one decides to follow and adapt to this variant.<br />
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First, REM pressure is still relatively '''low until after 2 or 3AM''', so SWS should have no problem entering the early sleep cycles of a late core. What’s more concerning is the '''nap timing'''; don’t rotate naps equally late unless you are using good circadian management. Otherwise, <u>shorten the gaps before both naps 30-60 minutes</u>. On '''sunlight-based''' circadian, you want to keep the first nap in or close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to retain some chance of an afternoon REM nap, and to avoid getting SWS in your evening naps. Either way, neither the wake period between the naps nor the second nap and core should be longer than 8 hours, as that has often caused failures to adapt. Some people did manage to adapt to a gap larger than 8 hours, but this is very rare and is therefore not recommended.<br />
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=== Somewhat Equidistant ===<br />
[[File:Somewhat Equidistant.png|center|thumb|E2 with somewhat equidistant sleep]]<br />
One of the rarest E2 scheduling option is this '''somewhat equidistantly scheduled''' sleep blocks. The wake gap between each sleep is approximately 6h30m on average. The idea behind this scheduling option is to use the core as a blanket duration to stay awake until very late morning hours (close to noon/lunch break). This variant delays the first nap a lot, with at least 6h wake gap. Once adapted to this variant, the night will feel much shorter as there is more time awake until almost noon. The core usually starts around midnight or slightly earlier, which can resemble certain reduced monophasic lifestyles with a very early morning wake time. <br />
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However, there are '''rarely any successful adaptations''' to this variant. This is mostly attributed to the very long morning wake gap, and the nap is not placed in REM peak. Staying awake during these early morning hours can become overwhelming in stage 3, and the second nap is reported to be very heavy (which may suggest some possible SWS wake). This variant can still work if it is possible to nap in the middle of the work gap, and right after work. <br />
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=== Pronap ===<br />
[[File:E2 Pronap.png|center|thumb|E2 with a Pronap]]<br />
As soon as the concept of a '''Pronap''' was introduced, it has been applied in a lot of E2 variants and has reported some success. The idea is to lengthen the first nap to ~30-45m as a way to get in more REM sleep. The benefits of this variant are paramount for people with higher REM requirements and often struggle around morning hours and the ability to '''schedule a longer wake gap''' between each nap (e.g, 8h as demonstrated in the chart) if there is no chance to nap around noon or early afternoon. The Pronap is expected to yield more alertness sustaining than a regular 20m nap would, so this is a tactical advantage to consider. However, so far success rate remains '''modest''' with this long wake gap. Thus, it is recommended to limit this wake gap down to ~7h at most. <br />
[[File:5h core and pronap.png|center|thumb|E2 with a 5h core and a Pronap]]<br />
Alternatively, slightly extending the core to 5h while using a Pronap is also a viable approach. Even though there allegedly is no successful adaptation to this variant, the idea behind it is to further increase the flexibility of scheduling and a longer daytime wake gap (between 2 naps mostly). People with '''overall higher sleep requirements''' may find this variant fitting. Despite the similar amount of sleep to E1, the advantage is that there are 2 naps per day, which accelerates the process of learning to fall asleep in the short naps compared to only 1 daytime nap. The Pronaps of '''40m''' and '''45m''' so far have reported adaptation success. <br />
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It is also important to keep in mind that both variants with the Pronap pose a danger of '''oversleeping in the Pronap during adaptation'''. This in return lengthens the Pronap to a 90m core or so (DC1-extended). This is because the intensified REM wake when adapting, or only some traces of SWS can lead to an oversleep. It is therefore necessary to <u>stay on guard with extra alarms</u> when picking the Pronap. Although there have been reported incidents of the Pronap's failure, certain experienced sleepers have been able to take advantage of these oversleeps to adapt to DC1-extended (4.5-1.5h core combination) instead. This can ultimately salvage a failing polyphasic adaptation, instead of reaching for a full recovery on monophasic. <br />
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=== Shortened ===<br />
[[File:E2 shortened.png|center|thumb|A Sample E2-shortened]]<br />
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. <br />
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=== Extended ===<br />
[[File:E2-extended.png|center|thumb|A Sample E2-extended]]<br />
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.<br />
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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. <br />
[[File:Rotated E2-extended.png|center|thumb|A Rotated E2-extended]]<br />
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. <br />
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=== Third shift ===<br />
[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]<br />
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. <br />
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== Lifestyle Considerations ==<br />
As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:<br />
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# Eliminating sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.<br />
# Enjoying the benefits of discipline required to achieve E2, like increased productivity and stable habits.<br />
# The fact of accomplishing the adaptation, which is more likely than for other schedules.<br />
# Improved sleep quality, i.e. a much deeper core experience.<br />
# 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.<br />
# 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.<br />
<br />
Additionally, E2 is often chosen by '''students''' who are able to nap before, between or after classes. '''Part-time jobs''' can also be conducive to this sleep spacing. '''Full-time jobs can work''' with this schedule, if you are able to take the first nap right before work (possibly at your office/car) as well as the second one in the early afternoon. The appeal of this variant is bolstered by the relatively tolerable adaptation difficulty with studies and work performance unlikely to be irreparably affected. <br />
<br />
'''Night owls''' in general often appreciate this schedule. The ability to rotate this schedule later than other harder schedules is also very appealing to many students; as late as 1am or max 2am is doable. This makes this Everyman variant relatively nightlife friendly and it also beats DC1 in the advantage of allowing late bedtime for the core. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, which puts it on equal terms with a biphasic schedule when it comes to utility. This is also one of the biggest selling points of Everyman schedules, including E2, that takes napping to the next level, and the rejuvenation power of a 20m nap can really rival a daytime core sleep, which supports alertness for several hours in the day. However, one thing to note is that '''high-REM-requirements individuals''' who cannot complete E2 adaptation (e.g, because of insufficient REM) can switch to a Dual Core schedule with a longer sleep around dawn. This can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered more troublesome by relying on mere 20m naps. <br />
<br />
The ability to '''exercise''' to some extent and '''flex sleep''' (including the core) after adaptation is also very fulfilling. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recovery from travelling that resulted in a 5h change in time zone. Two other adapted sleepers were also able to consume some amount of weed during and after during adaptation, which probably suggests that limited amounts of drinking and substance usage may be possible when adapting to E2. <br />
<br />
Finally, this schedule is useful for people who '''share a bed''' or room with someone else. It is not too difficult to find a sleep or wake time that can be the same as the other person’s – if they agree to a consistent sleep or wake time. Conclusively, E2 is a fantastic polyphasic schedule with very powerful dominance over many other polyphasic systems (e.g, Dual Core, Tri Core) in terms of usage stats, well-rounded sleep distribution and allows an impressive amount of sleep reduction each day (e.g, almost 3h sleep cut per day for an 8h monophasic sleeper).</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E2_Third_Shift.png&diff=1603File:E2 Third Shift.png2020-11-25T15:48:12Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Rotated_E2-extended.png&diff=1602File:Rotated E2-extended.png2020-11-25T15:41:23Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E2-extended.png&diff=1601File:E2-extended.png2020-11-25T15:34:12Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:5h_core_and_pronap.png&diff=1599File:5h core and pronap.png2020-11-25T15:22:29Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E2_Pronap.png&diff=1598File:E2 Pronap.png2020-11-25T15:15:04Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Somewhat_Equidistant.png&diff=1597File:Somewhat Equidistant.png2020-11-25T15:07:20Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Late_E2_Core.png&diff=1596File:Late E2 Core.png2020-11-25T15:01:57Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Early_E2_Core.png&diff=1595File:Early E2 Core.png2020-11-25T14:56:54Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:5h_core.png&diff=1594File:5h core.png2020-11-25T14:48:52Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E2_default.png&diff=1593File:E2 default.png2020-11-25T14:16:38Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E1&diff=1592E12020-11-25T12:38:22Z<p>GeneralNguyen: /* Slightly modified core length */</p>
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<div>{{E1}}<br />
The first [[Template:Polyphasic Sleep Schedules|schedule]] in the [[Everyman]] line, which contains a long [[Cores|core]], usually with a length of 6 hours, and a short [[Naps|nap]]. However, E1 is mostly known for its biphasic behavior, rather than an Everyman schedule because it only has 1 nap. <br />
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== Mechanism ==<br />
First created as part of the <u>Formula</u> in Ubersleep, Everyman 1, or E1, is part Everyman and part Biphasic. Puredoxyk considered that each full cycle of a core sleep is equivalent to a nap full of REM. Starting with a '''7.5-8h''' monophasic baseline, cutting out 90m from the core sleep (to make E1 core of 6h) is compensated by a daytime nap that ideally gives REM sleep and to ease new polyphasic sleepers into daytime napping. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to effectively learn and master the short 20m daytime nap. This napping mastery method is possibly a lot easier than learning to nap on a non-reduced Biphasic schedule (e.g, Biphasic-X), because there is more sleep pressure generated from a shortened nocturnal core sleep than from an almost intact nocturnal core sleep on a non-reduced Biphasic pattern. <br />
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Since E1 does offer a decent amount of sleep, it is then straightforward to transition to this schedule from monophasic sleep immediately. However, unlike other polyphasic schedules with less total sleep, learning to nap on E1 may take up to several weeks because humans have been observed to get used to sleeping monophasically for only 6h a night, due to work, stress and other environmental factors; this then leads to chronic sleep deprivation if personal monophasic baseline is usually higher (e.g, needing 8h per night for maximum daytime functions). Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. There are, however, '''exceptions''' to certain adaptation cases to E1 where falling asleep in the nap is facilitated after only a matter of days on the schedule. Individuals capable of doing this most likely have been experienced polyphasic sleepers, nappers, or have the ability to fall asleep during the day naturally without much tiredness. <br />
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Despite the biphasic nature (which bears resemblance to monophasic structure), adaptation to E1 follows the same rules as any other reducing polyphasic schedules; this means that it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. '''Exceptions''' are made when the total sleep on E1 (6.3h) is very close to, or the exact same as personal monophasic baseline - these individuals can then proceed to have a flexible nap while keeping a somewhat flexible core sleep from day to day, without having to stick to the sleep times by the minute during adaptation. <br />
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== Difficulty ==<br />
Even though E1 looks to be a straightforward polyphasic schedule to start with for beginners and non-nappers, the adaptation results from E1 adaptations in the community over the years do not reflect the notion that E1 is supposed to be an "easy" schedule. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state: inability to fall asleep in the nap despite several weeks in, high sleep onset for the nap after many weeks, or in some rarer cases, oversleeping from the nap consistently (which may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap, as an example). All of these issues, however, can be attributed to sleep debt prior to starting E1 adaptation, poor discipline, poor alarm system, or wrong assessment of personal monophasic sleep need (high sleep need which increases the difficulty of E1 to great magnitudes). <br />
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It is worth noting that the failure to nap after several weeks (despite adhering to the schedule by the minute and all methods have been used to facilitate napping) may be attributed to the '''BRAC''' in scheduling. What this means is that sleep pressure on E1 is generally lower than on other schedules with less total sleep, thus there are not many choices to pick several nap times that span across many hours in the day - the body may only feel the tiredness and drowsiness at some spots in the day. This as a result causes the nap to never stick because the body is '''consistently tired some time either before or after nap'''. The problem would be resolved if the nap is moved to those spots to give adequate recovery. <br />
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Probably the most troublesome issue is the rather common "<u>stage 4 loop</u>" for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in '''Stage 4''' (near the end of adaptation, feeling inconsistently adapted, or excessively tired at specific hours of the day, or not truly refreshing sleeps overall). Because E1 has a high total sleep compared to other more advanced polyphasic schedules, being trapped in Stage 4 is most likely owing to consistently missing out on some vital sleep stages (typically REM sleep is being missed since only the last full cycle of sleep is removed) or the nap fails to give consistent REM sleep, or no REM sleep at all. <br />
<br />
According to the Polyphasic Survey 2018, only '''50% of ADAPTED E1 sleepers managed to get REM in their nap'''. This in return demonstrates that the sole afternoon nap does not guarantee to deliver REM sleep (trace SWS, or mostly NREM2 instead) and can result in an incomplete repartitioning of REM sleep and the failure to obtain a sufficient amount of REM sleep each day. Based on the data above, it is still possible to complete the adaptation to E1 with no REM in the nap as this is not a requirement. The overall time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. With all the available information, E1's difficulty has been adjusted to "<u>Moderate</u>" from "Easy" to reflect a more accurate picture of this adaptation. <br />
<br />
If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a gradual adaptation method. <br />
<br />
== Alternate Variants ==<br />
With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 does offer versatility in scheduling. A lot of variations have been tried, succeeded and even maintained for an extended period of time (at least 6 months) by a couple E1 sleepers. It is wise to consider these options before deciding on which scheduling variant to try. <br />
<br />
=== Late nap variant ===<br />
<br />
[[File:E1 Late Nap.png|center|thumb|E1 with a nap after work]]<br />
For 9-to-5 occupations, which are very common nowadays and do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation harder than the default variant. The long wake gap in the day and until the nap can give a few tiredness waves during adaptation. An early riser can still take advantage of this E1 distribution of sleeps. <br />
<br />
=== Late core variant ===<br />
<br />
[[File:E1 Late Core.png|center|thumb|E1 with a late core]]<br />
Another viable alternate variant with some success. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Those who prefer some social time in the evening or have a strong tendency to be alert at late hours in the day can also schedule this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later). <br />
<br />
=== Slightly modified core length ===<br />
<br />
[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]<br />
Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on this variant. With the idea that SWS mostly occurs in the first half of the night, and REM dominates the second half, after the 6h mark (which is the end of the default E1 core), there should be very limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic. Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core. <br />
<br />
Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. The nap on this variant can be scheduled later if desired, because the extra 30 minutes provide more alertness sustaining than a 6h core. However, like other variants, the nap should not be later than 5 PM. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however. <br />
<br />
=== Early core ===<br />
[[File:E1 Early Core.png|center|thumb|An early core in SWS peak]]<br />
Contrary to the early core version, those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are beneficial for REM sleep. However, this scheduling option is more limited in usage because most people prefer to dedicate the evening hours to other social activities. <br />
<br />
=== Extended core ===<br />
<br />
[[File:E1-extended.png|center|thumb|E1-extended]]<br />
The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM). <br />
<br />
However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''silent Stage 3''', with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules) that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.<br />
<br />
=== Non-reducing variant ===<br />
[[File:E1 Non-reducing.png|center|thumb|A sample non-reducing E1 setup]]<br />
The difference between this and the extended variant is that there is absolutely '''no sleep reduction''' on non-reducing variant regardless of monophasic baseline, while there can still be a certain amount of sleep reduction on extended versions (e.g, people with ~9h monophasic baseline gain ~60-70m of extra wake time each day on E1-extended with 7.5h core as mentioned). Those who should choose this variant are teenagers, people with very high sleep requirements, people who love flexibility of sleep or those who prefer to avoid sleep reduction for a period of time. <br />
<br />
As with a non-reducing biphasic schedule, E1 does offer various tools to play with. The nap can be anywhere from '''10m to ~30m''' since '''E1 is focused on a short daytime nap''' (<u>not to be confused with Siesta</u>, whose daytime sleep is often long). The nap duration can change from day to day, and can start at different hours each day if desired. Similarly, the core duration has no fixed duration and sleepers should rely on natural wakes for both sleep blocks. This scheduling variant can be consistent everyday (sleeping by the minute), or slightly different sleep times each day from day 1 of adaptation (it is recommended that the core should should not be more flexible than a 1h window when first adapting, meaning the window should be limited to sleeping ~1h later or earlier than the original time, to keep a consistent circadian rhythm). Thanks to the flexible nature of the nap, it is then necessary for sleepers to '''recognize the time they are naturally tired or drowsy in the day''' to place the nap accordingly; if the timetable does not allow for a large flexibility of the nap, then a smaller nap window can be chosen with a more consistent nap time daily. Most importantly, '''late naps (past ~5-6 PM)''' should be avoided or considered carefully because it may interfere with the core at night, because total sleep time is already high. <br />
<br />
Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train napping skills. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime commitments. <br />
<br />
== Lifestyle consideration ==<br />
Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time) on regular version, and potentially more on extended versions.<br />
<br />
[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E1&diff=1591E12020-11-25T12:23:15Z<p>GeneralNguyen: /* Lifestyle consideration */</p>
<hr />
<div>{{E1}}<br />
The first [[Template:Polyphasic Sleep Schedules|schedule]] in the [[Everyman]] line, which contains a long [[Cores|core]], usually with a length of 6 hours, and a short [[Naps|nap]]. However, E1 is mostly known for its biphasic behavior, rather than an Everyman schedule because it only has 1 nap. <br />
<br />
== Mechanism ==<br />
First created as part of the <u>Formula</u> in Ubersleep, Everyman 1, or E1, is part Everyman and part Biphasic. Puredoxyk considered that each full cycle of a core sleep is equivalent to a nap full of REM. Starting with a '''7.5-8h''' monophasic baseline, cutting out 90m from the core sleep (to make E1 core of 6h) is compensated by a daytime nap that ideally gives REM sleep and to ease new polyphasic sleepers into daytime napping. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to effectively learn and master the short 20m daytime nap. This napping mastery method is possibly a lot easier than learning to nap on a non-reduced Biphasic schedule (e.g, Biphasic-X), because there is more sleep pressure generated from a shortened nocturnal core sleep than from an almost intact nocturnal core sleep on a non-reduced Biphasic pattern. <br />
<br />
Since E1 does offer a decent amount of sleep, it is then straightforward to transition to this schedule from monophasic sleep immediately. However, unlike other polyphasic schedules with less total sleep, learning to nap on E1 may take up to several weeks because humans have been observed to get used to sleeping monophasically for only 6h a night, due to work, stress and other environmental factors; this then leads to chronic sleep deprivation if personal monophasic baseline is usually higher (e.g, needing 8h per night for maximum daytime functions). Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. There are, however, '''exceptions''' to certain adaptation cases to E1 where falling asleep in the nap is facilitated after only a matter of days on the schedule. Individuals capable of doing this most likely have been experienced polyphasic sleepers, nappers, or have the ability to fall asleep during the day naturally without much tiredness. <br />
<br />
Despite the biphasic nature (which bears resemblance to monophasic structure), adaptation to E1 follows the same rules as any other reducing polyphasic schedules; this means that it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. '''Exceptions''' are made when the total sleep on E1 (6.3h) is very close to, or the exact same as personal monophasic baseline - these individuals can then proceed to have a flexible nap while keeping a somewhat flexible core sleep from day to day, without having to stick to the sleep times by the minute during adaptation. <br />
<br />
== Difficulty ==<br />
Even though E1 looks to be a straightforward polyphasic schedule to start with for beginners and non-nappers, the adaptation results from E1 adaptations in the community over the years do not reflect the notion that E1 is supposed to be an "easy" schedule. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state: inability to fall asleep in the nap despite several weeks in, high sleep onset for the nap after many weeks, or in some rarer cases, oversleeping from the nap consistently (which may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap, as an example). All of these issues, however, can be attributed to sleep debt prior to starting E1 adaptation, poor discipline, poor alarm system, or wrong assessment of personal monophasic sleep need (high sleep need which increases the difficulty of E1 to great magnitudes). <br />
<br />
It is worth noting that the failure to nap after several weeks (despite adhering to the schedule by the minute and all methods have been used to facilitate napping) may be attributed to the '''BRAC''' in scheduling. What this means is that sleep pressure on E1 is generally lower than on other schedules with less total sleep, thus there are not many choices to pick several nap times that span across many hours in the day - the body may only feel the tiredness and drowsiness at some spots in the day. This as a result causes the nap to never stick because the body is '''consistently tired some time either before or after nap'''. The problem would be resolved if the nap is moved to those spots to give adequate recovery. <br />
<br />
Probably the most troublesome issue is the rather common "<u>stage 4 loop</u>" for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in '''Stage 4''' (near the end of adaptation, feeling inconsistently adapted, or excessively tired at specific hours of the day, or not truly refreshing sleeps overall). Because E1 has a high total sleep compared to other more advanced polyphasic schedules, being trapped in Stage 4 is most likely owing to consistently missing out on some vital sleep stages (typically REM sleep is being missed since only the last full cycle of sleep is removed) or the nap fails to give consistent REM sleep, or no REM sleep at all. <br />
<br />
According to the Polyphasic Survey 2018, only '''50% of ADAPTED E1 sleepers managed to get REM in their nap'''. This in return demonstrates that the sole afternoon nap does not guarantee to deliver REM sleep (trace SWS, or mostly NREM2 instead) and can result in an incomplete repartitioning of REM sleep and the failure to obtain a sufficient amount of REM sleep each day. Based on the data above, it is still possible to complete the adaptation to E1 with no REM in the nap as this is not a requirement. The overall time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. With all the available information, E1's difficulty has been adjusted to "<u>Moderate</u>" from "Easy" to reflect a more accurate picture of this adaptation. <br />
<br />
If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a gradual adaptation method. <br />
<br />
== Alternate Variants ==<br />
With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 does offer versatility in scheduling. A lot of variations have been tried, succeeded and even maintained for an extended period of time (at least 6 months) by a couple E1 sleepers. It is wise to consider these options before deciding on which scheduling variant to try. <br />
<br />
=== Late nap variant ===<br />
<br />
[[File:E1 Late Nap.png|center|thumb|E1 with a nap after work]]<br />
For 9-to-5 occupations, which are very common nowadays and do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation harder than the default variant. The long wake gap in the day and until the nap can give a few tiredness waves during adaptation. An early riser can still take advantage of this E1 distribution of sleeps. <br />
<br />
=== Late core variant ===<br />
<br />
[[File:E1 Late Core.png|center|thumb|E1 with a late core]]<br />
Another viable alternate variant with some success. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Those who prefer some social time in the evening or have a strong tendency to be alert at late hours in the day can also schedule this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later). <br />
<br />
=== Slightly modified core length ===<br />
<br />
[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]<br />
Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on this variant. With the idea that SWS mostly occurs in the first half of the night, and REM dominates the second half, after the 6h mark (which is the end of the default E1 core), there should be very limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic. Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core. <br />
<br />
Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however. <br />
<br />
=== Early core ===<br />
[[File:E1 Early Core.png|center|thumb|An early core in SWS peak]]<br />
Contrary to the early core version, those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are beneficial for REM sleep. However, this scheduling option is more limited in usage because most people prefer to dedicate the evening hours to other social activities. <br />
<br />
=== Extended core ===<br />
<br />
[[File:E1-extended.png|center|thumb|E1-extended]]<br />
The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM). <br />
<br />
However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''silent Stage 3''', with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules) that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.<br />
<br />
=== Non-reducing variant ===<br />
[[File:E1 Non-reducing.png|center|thumb|A sample non-reducing E1 setup]]<br />
The difference between this and the extended variant is that there is absolutely '''no sleep reduction''' on non-reducing variant regardless of monophasic baseline, while there can still be a certain amount of sleep reduction on extended versions (e.g, people with ~9h monophasic baseline gain ~60-70m of extra wake time each day on E1-extended with 7.5h core as mentioned). Those who should choose this variant are teenagers, people with very high sleep requirements, people who love flexibility of sleep or those who prefer to avoid sleep reduction for a period of time. <br />
<br />
As with a non-reducing biphasic schedule, E1 does offer various tools to play with. The nap can be anywhere from '''10m to ~30m''' since '''E1 is focused on a short daytime nap''' (<u>not to be confused with Siesta</u>, whose daytime sleep is often long). The nap duration can change from day to day, and can start at different hours each day if desired. Similarly, the core duration has no fixed duration and sleepers should rely on natural wakes for both sleep blocks. This scheduling variant can be consistent everyday (sleeping by the minute), or slightly different sleep times each day from day 1 of adaptation (it is recommended that the core should should not be more flexible than a 1h window when first adapting, meaning the window should be limited to sleeping ~1h later or earlier than the original time, to keep a consistent circadian rhythm). Thanks to the flexible nature of the nap, it is then necessary for sleepers to '''recognize the time they are naturally tired or drowsy in the day''' to place the nap accordingly; if the timetable does not allow for a large flexibility of the nap, then a smaller nap window can be chosen with a more consistent nap time daily. Most importantly, '''late naps (past ~5-6 PM)''' should be avoided or considered carefully because it may interfere with the core at night, because total sleep time is already high. <br />
<br />
Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train napping skills. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime commitments. <br />
<br />
== Lifestyle consideration ==<br />
Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time) on regular version, and potentially more on extended versions.<br />
<br />
[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E1&diff=1590E12020-11-25T12:22:16Z<p>GeneralNguyen: </p>
<hr />
<div>{{E1}}<br />
The first [[Template:Polyphasic Sleep Schedules|schedule]] in the [[Everyman]] line, which contains a long [[Cores|core]], usually with a length of 6 hours, and a short [[Naps|nap]]. However, E1 is mostly known for its biphasic behavior, rather than an Everyman schedule because it only has 1 nap. <br />
<br />
== Mechanism ==<br />
First created as part of the <u>Formula</u> in Ubersleep, Everyman 1, or E1, is part Everyman and part Biphasic. Puredoxyk considered that each full cycle of a core sleep is equivalent to a nap full of REM. Starting with a '''7.5-8h''' monophasic baseline, cutting out 90m from the core sleep (to make E1 core of 6h) is compensated by a daytime nap that ideally gives REM sleep and to ease new polyphasic sleepers into daytime napping. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to effectively learn and master the short 20m daytime nap. This napping mastery method is possibly a lot easier than learning to nap on a non-reduced Biphasic schedule (e.g, Biphasic-X), because there is more sleep pressure generated from a shortened nocturnal core sleep than from an almost intact nocturnal core sleep on a non-reduced Biphasic pattern. <br />
<br />
Since E1 does offer a decent amount of sleep, it is then straightforward to transition to this schedule from monophasic sleep immediately. However, unlike other polyphasic schedules with less total sleep, learning to nap on E1 may take up to several weeks because humans have been observed to get used to sleeping monophasically for only 6h a night, due to work, stress and other environmental factors; this then leads to chronic sleep deprivation if personal monophasic baseline is usually higher (e.g, needing 8h per night for maximum daytime functions). Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. There are, however, '''exceptions''' to certain adaptation cases to E1 where falling asleep in the nap is facilitated after only a matter of days on the schedule. Individuals capable of doing this most likely have been experienced polyphasic sleepers, nappers, or have the ability to fall asleep during the day naturally without much tiredness. <br />
<br />
Despite the biphasic nature (which bears resemblance to monophasic structure), adaptation to E1 follows the same rules as any other reducing polyphasic schedules; this means that it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. '''Exceptions''' are made when the total sleep on E1 (6.3h) is very close to, or the exact same as personal monophasic baseline - these individuals can then proceed to have a flexible nap while keeping a somewhat flexible core sleep from day to day, without having to stick to the sleep times by the minute during adaptation. <br />
<br />
== Difficulty ==<br />
Even though E1 looks to be a straightforward polyphasic schedule to start with for beginners and non-nappers, the adaptation results from E1 adaptations in the community over the years do not reflect the notion that E1 is supposed to be an "easy" schedule. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state: inability to fall asleep in the nap despite several weeks in, high sleep onset for the nap after many weeks, or in some rarer cases, oversleeping from the nap consistently (which may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap, as an example). All of these issues, however, can be attributed to sleep debt prior to starting E1 adaptation, poor discipline, poor alarm system, or wrong assessment of personal monophasic sleep need (high sleep need which increases the difficulty of E1 to great magnitudes). <br />
<br />
It is worth noting that the failure to nap after several weeks (despite adhering to the schedule by the minute and all methods have been used to facilitate napping) may be attributed to the '''BRAC''' in scheduling. What this means is that sleep pressure on E1 is generally lower than on other schedules with less total sleep, thus there are not many choices to pick several nap times that span across many hours in the day - the body may only feel the tiredness and drowsiness at some spots in the day. This as a result causes the nap to never stick because the body is '''consistently tired some time either before or after nap'''. The problem would be resolved if the nap is moved to those spots to give adequate recovery. <br />
<br />
Probably the most troublesome issue is the rather common "<u>stage 4 loop</u>" for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in '''Stage 4''' (near the end of adaptation, feeling inconsistently adapted, or excessively tired at specific hours of the day, or not truly refreshing sleeps overall). Because E1 has a high total sleep compared to other more advanced polyphasic schedules, being trapped in Stage 4 is most likely owing to consistently missing out on some vital sleep stages (typically REM sleep is being missed since only the last full cycle of sleep is removed) or the nap fails to give consistent REM sleep, or no REM sleep at all. <br />
<br />
According to the Polyphasic Survey 2018, only '''50% of ADAPTED E1 sleepers managed to get REM in their nap'''. This in return demonstrates that the sole afternoon nap does not guarantee to deliver REM sleep (trace SWS, or mostly NREM2 instead) and can result in an incomplete repartitioning of REM sleep and the failure to obtain a sufficient amount of REM sleep each day. Based on the data above, it is still possible to complete the adaptation to E1 with no REM in the nap as this is not a requirement. The overall time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. With all the available information, E1's difficulty has been adjusted to "<u>Moderate</u>" from "Easy" to reflect a more accurate picture of this adaptation. <br />
<br />
If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a gradual adaptation method. <br />
<br />
== Alternate Variants ==<br />
With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 does offer versatility in scheduling. A lot of variations have been tried, succeeded and even maintained for an extended period of time (at least 6 months) by a couple E1 sleepers. It is wise to consider these options before deciding on which scheduling variant to try. <br />
<br />
=== Late nap variant ===<br />
<br />
[[File:E1 Late Nap.png|center|thumb|E1 with a nap after work]]<br />
For 9-to-5 occupations, which are very common nowadays and do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation harder than the default variant. The long wake gap in the day and until the nap can give a few tiredness waves during adaptation. An early riser can still take advantage of this E1 distribution of sleeps. <br />
<br />
=== Late core variant ===<br />
<br />
[[File:E1 Late Core.png|center|thumb|E1 with a late core]]<br />
Another viable alternate variant with some success. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Those who prefer some social time in the evening or have a strong tendency to be alert at late hours in the day can also schedule this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later). <br />
<br />
=== Slightly modified core length ===<br />
<br />
[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]<br />
Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on this variant. With the idea that SWS mostly occurs in the first half of the night, and REM dominates the second half, after the 6h mark (which is the end of the default E1 core), there should be very limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic. Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core. <br />
<br />
Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however. <br />
<br />
=== Early core ===<br />
[[File:E1 Early Core.png|center|thumb|An early core in SWS peak]]<br />
Contrary to the early core version, those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are beneficial for REM sleep. However, this scheduling option is more limited in usage because most people prefer to dedicate the evening hours to other social activities. <br />
<br />
=== Extended core ===<br />
<br />
[[File:E1-extended.png|center|thumb|E1-extended]]<br />
The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM). <br />
<br />
However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''silent Stage 3''', with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules) that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.<br />
<br />
=== Non-reducing variant ===<br />
[[File:E1 Non-reducing.png|center|thumb|A sample non-reducing E1 setup]]<br />
The difference between this and the extended variant is that there is absolutely '''no sleep reduction''' on non-reducing variant regardless of monophasic baseline, while there can still be a certain amount of sleep reduction on extended versions (e.g, people with ~9h monophasic baseline gain ~60-70m of extra wake time each day on E1-extended with 7.5h core as mentioned). Those who should choose this variant are teenagers, people with very high sleep requirements, people who love flexibility of sleep or those who prefer to avoid sleep reduction for a period of time. <br />
<br />
As with a non-reducing biphasic schedule, E1 does offer various tools to play with. The nap can be anywhere from '''10m to ~30m''' since '''E1 is focused on a short daytime nap''' (<u>not to be confused with Siesta</u>, whose daytime sleep is often long). The nap duration can change from day to day, and can start at different hours each day if desired. Similarly, the core duration has no fixed duration and sleepers should rely on natural wakes for both sleep blocks. This scheduling variant can be consistent everyday (sleeping by the minute), or slightly different sleep times each day from day 1 of adaptation (it is recommended that the core should should not be more flexible than a 1h window when first adapting, meaning the window should be limited to sleeping ~1h later or earlier than the original time, to keep a consistent circadian rhythm). Thanks to the flexible nature of the nap, it is then necessary for sleepers to '''recognize the time they are naturally tired or drowsy in the day''' to place the nap accordingly; if the timetable does not allow for a large flexibility of the nap, then a smaller nap window can be chosen with a more consistent nap time daily. Most importantly, '''late naps (past ~5-6 PM)''' should be avoided or considered carefully because it may interfere with the core at night, because total sleep time is already high. <br />
<br />
Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train napping skills. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime commitments. <br />
<br />
== Lifestyle consideration ==<br />
Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time).<br />
<br />
[[Category:Schedules]]<br />
{{Polyphasic Sleep Schedules}}</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E4&diff=1589E42020-11-25T12:21:11Z<p>GeneralNguyen: /* Extended */</p>
<hr />
<div>[[File:Default.png|thumb]]<br />
Everyman 4, or E4, is the '''third''' Everyman schedule in the Everyman polyphasic series. Even though the structure of the schedule is very short, the longest sleep block being only 90m, E4 now has the '''shortest core length''' and is one of the final steps (the other being E5) before the transition to Uberman. It consists of 4 naps to be scheduled each day, and each nap lasts for 20m, as usual. Following the Formula of Puredoxyk, E4 is now the most difficult Everyman schedule, with the total sleep being a measly '''2h50m''' each day. It is regarded as a superhuman compromise between the sustainable/somewhat friendly E3 and the extreme Uberman. Because of the near impossibility for an average polyphasic sleeper to adapt to this schedule, it is advised that '''inexperienced or non-mutant sleepers should not attempt this schedule'''. <br />
<br />
<br />
<br />
<br />
== Mechanism ==<br />
E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The core sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of SWS, the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide REM sleep and traces of light sleep. However, what works on its less extreme counterparts, E2 and E3 does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule. <br />
<br />
To ensure the most amount of SWS, the core sleep is now placed '''at the heart of SWS peak''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically DC3 without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''BRAC concept''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during graveyard hours, which coincide with monophasic sleep time, while the third nap resembles a nap taken on a biphasic schedule ('''circadian nadir at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up). <br />
<br />
The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle SWS wakes until the brain adapts by placing light sleep at the trained wake time. <br />
<br />
== Adaptation ==<br />
Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule. <br />
<br />
Mostly because of E4's incredible difficulty, adaptations are very rare up to date, even though there is a minor amount of success. Though it is possible to transition to E4 as a '''gradual adaptation''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get to. '''Cold turkey method''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either. <br />
<br />
When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and Stage 3 is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.<br />
<br />
== Alternate Variants ==<br />
Despite its unpopularity compared to E3 and Uberman, there has been '''limited success''' with E4 over the years. Below are the variants that have been succeeded. <br />
<br />
=== Non-equidistant naps ===<br />
[[File:Non-equidistant naps.png|center|thumb|E4 with non-equidistant naps]]<br />
Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~'''5h wake gap between any naps''' (barring the last nap's wake gap) on regular E4 scheduling<br />
<br />
=== Extended ===<br />
[[File:Extended.png|center|thumb|E4-extended]]<br />
One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically '''E3 (3.5h core variant) with an extra nap'''. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. Alternatively, a '''3h core''' is also viable, but it has no adaptation success, and flexing a 3h core on an Everyman schedule is already established to be very unlikely. <br />
<br />
The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling. <br />
<br />
== Lifestyle Considerations ==<br />
With 5 sleep blocks per day, even though E5 offers an amazing amount of sleep reduction, sleeping 5 times per day may be a concept that creates boredom and lack of motivation to micromanage that many sleep blocks. This is one of the reasons E4, whether extended or not, is far from being as popular and well-known as E3. <br />
<br />
Aside from the inflexibility after adaptation, virtually no exercise and/or consuming alcoholic beverages or drinks for an average sleeper, E4 actually has some saving graces from the more awkward E5, and may be worth an attempt. <br />
<br />
* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage. <br />
<br />
* Second, its '''multiple naps''' teaches napping skills quickly, as sleep pressure racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like E1, as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to sleep deprivation to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods. <br />
<br />
* Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, DC2, E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties. <br />
<br />
* The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3. <br />
<br />
* '''E4-extended''' is also a possible candidate to adapt to '''SEVAMAYL''', a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended, but '''did SEVAMAYL cold turkey''' by abusing his low sleep requirements). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that no one has done this transition step to SEVAMAYL. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long.<br />
<br />
However, even though E4-extended is a hospitable variant, more data is needed on this variant to determine its other niches or downsides. For the default version, reported successful adapters did not stay on it for more than a couple months (~2-3 months), mostly from insomniac or even chronically sleep deprived individuals due to certain living conditions that require less sleep (which creates an adaptation to less monophasic sleep), or certain health conditions that heavily disrupt the structure of their monophasic pattern. More adaptation samples are required to determine if E4 is overall a viable long-term schedule for individuals who reportedly can complete the adaptation phase.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E4&diff=1582E42020-11-25T04:58:54Z<p>GeneralNguyen: </p>
<hr />
<div>[[File:Default.png|thumb]]<br />
Everyman 4, or E4, is the '''third''' Everyman schedule in the Everyman polyphasic series. Even though the structure of the schedule is very short, the longest sleep block being only 90m, E4 now has the '''shortest core length''' and is one of the final steps (the other being E5) before the transition to Uberman. It consists of 4 naps to be scheduled each day, and each nap lasts for 20m, as usual. Following the Formula of Puredoxyk, E4 is now the most difficult Everyman schedule, with the total sleep being a measly '''2h50m''' each day. It is regarded as a superhuman compromise between the sustainable/somewhat friendly E3 and the extreme Uberman. Because of the near impossibility for an average polyphasic sleeper to adapt to this schedule, it is advised that '''inexperienced or non-mutant sleepers should not attempt this schedule'''. <br />
<br />
<br />
<br />
<br />
== Mechanism ==<br />
E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The core sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of SWS, the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide REM sleep and traces of light sleep. However, what works on its less extreme counterparts, E2 and E3 does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule. <br />
<br />
To ensure the most amount of SWS, the core sleep is now placed '''at the heart of SWS peak''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically DC3 without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''BRAC concept''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during graveyard hours, which coincide with monophasic sleep time, while the third nap resembles a nap taken on a biphasic schedule ('''circadian nadir at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up). <br />
<br />
The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle SWS wakes until the brain adapts by placing light sleep at the trained wake time. <br />
<br />
== Adaptation ==<br />
Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule. <br />
<br />
Mostly because of E4's incredible difficulty, adaptations are very rare up to date, even though there is a minor amount of success. Though it is possible to transition to E4 as a '''gradual adaptation''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get to. '''Cold turkey method''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either. <br />
<br />
When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and Stage 3 is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.<br />
<br />
== Alternate Variants ==<br />
Despite its unpopularity compared to E3 and Uberman, there has been '''limited success''' with E4 over the years. Below are the variants that have been succeeded. <br />
<br />
=== Non-equidistant naps ===<br />
[[File:Non-equidistant naps.png|center|thumb|E4 with non-equidistant naps]]<br />
Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~'''5h wake gap between any naps''' (barring the last nap's wake gap) on regular E4 scheduling<br />
<br />
=== Extended ===<br />
[[File:Extended.png|center|thumb|E4-extended]]<br />
One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically '''E3 (3.5h core variant) with an extra nap'''. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. <br />
<br />
The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling. <br />
<br />
== Lifestyle Considerations ==<br />
With 5 sleep blocks per day, even though E5 offers an amazing amount of sleep reduction, sleeping 5 times per day may be a concept that creates boredom and lack of motivation to micromanage that many sleep blocks. This is one of the reasons E4, whether extended or not, is far from being as popular and well-known as E3. <br />
<br />
Aside from the inflexibility after adaptation, virtually no exercise and/or consuming alcoholic beverages or drinks for an average sleeper, E4 actually has some saving graces from the more awkward E5, and may be worth an attempt. <br />
<br />
* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage. <br />
<br />
* Second, its '''multiple naps''' teaches napping skills quickly, as sleep pressure racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like E1, as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to sleep deprivation to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods. <br />
<br />
* Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, DC2, E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties. <br />
<br />
* The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3. <br />
<br />
* '''E4-extended''' is also a possible candidate to adapt to '''SEVAMAYL''', a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended, but '''did SEVAMAYL cold turkey''' by abusing his low sleep requirements). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that no one has done this transition step to SEVAMAYL. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long.<br />
<br />
However, even though E4-extended is a hospitable variant, more data is needed on this variant to determine its other niches or downsides. For the default version, reported successful adapters did not stay on it for more than a couple months (~2-3 months), mostly from insomniac or even chronically sleep deprived individuals due to certain living conditions that require less sleep (which creates an adaptation to less monophasic sleep), or certain health conditions that heavily disrupt the structure of their monophasic pattern. More adaptation samples are required to determine if E4 is overall a viable long-term schedule for individuals who reportedly can complete the adaptation phase.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E4&diff=1581E42020-11-25T04:56:09Z<p>GeneralNguyen: /* Lifestyle Considerations */</p>
<hr />
<div>[[File:Default.png|thumb]]<br />
Everyman 4, or E4, is the '''third''' Everyman schedule in the Everyman polyphasic series. Even though the structure of the schedule is very short, the longest sleep block being only 90m, E4 now has the '''shortest core length''' and is one of the final step before the transition to Uberman. It consists of 4 naps to be scheduled each day, and each nap lasts for 20m, as usual. Following the Formula of Puredoxyk, E4 is now the most difficult Everyman schedule, with the total sleep being a measly '''2h50m''' each day. It is regarded as a superhuman compromise between the sustainable/somewhat friendly E3 and the extreme Uberman. Because of the near impossibility for an average polyphasic sleeper to adapt to this schedule, it is advised that '''inexperienced or non-mutant sleepers should not attempt this schedule'''. <br />
<br />
<br />
<br />
<br />
== Mechanism ==<br />
E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The core sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of SWS, the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide REM sleep and traces of light sleep. However, what works on its less extreme counterparts, E2 and E3 does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule. <br />
<br />
To ensure the most amount of SWS, the core sleep is now placed '''at the heart of SWS peak''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically DC3 without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''BRAC concept''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during graveyard hours, which coincide with monophasic sleep time, while the third nap resembles a nap taken on a biphasic schedule ('''circadian nadir at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up). <br />
<br />
The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle SWS wakes until the brain adapts by placing light sleep at the trained wake time. <br />
<br />
== Adaptation ==<br />
Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule. <br />
<br />
Mostly because of E4's incredible difficulty, adaptations are very rare up to date, even though there is a minor amount of success. Though it is possible to transition to E4 as a '''gradual adaptation''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get to. '''Cold turkey method''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either. <br />
<br />
When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and Stage 3 is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.<br />
<br />
== Alternate Variants ==<br />
Despite its unpopularity compared to E3 and Uberman, there has been '''limited success''' with E4 over the years. Below are the variants that have been succeeded. <br />
<br />
=== Non-equidistant naps ===<br />
[[File:Non-equidistant naps.png|center|thumb|E4 with non-equidistant naps]]<br />
Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~'''5h wake gap between any naps''' (barring the last nap's wake gap) on regular E4 scheduling<br />
<br />
=== Extended ===<br />
[[File:Extended.png|center|thumb|E4-extended]]<br />
One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically '''E3 (3.5h core variant) with an extra nap'''. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. <br />
<br />
The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling. <br />
<br />
== Lifestyle Considerations ==<br />
With 5 sleep blocks per day, even though E5 offers an amazing amount of sleep reduction, sleeping 5 times per day may be a concept that creates boredom and lack of motivation to micromanage that many sleep blocks. This is one of the reasons E4, whether extended or not, is far from being as popular and well-known as E3. <br />
<br />
Aside from the inflexibility after adaptation, virtually no exercise and/or consuming alcoholic beverages or drinks for an average sleeper, E4 actually has some saving graces from the more awkward E5, and may be worth an attempt. <br />
<br />
* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage. <br />
<br />
* Second, its '''multiple naps''' teaches napping skills quickly, as sleep pressure racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like E1, as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to sleep deprivation to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods. <br />
<br />
* Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, DC2, E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties. <br />
<br />
* The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3. <br />
<br />
* '''E4-extended''' is also a possible candidate to adapt to '''SEVAMAYL''', a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended, but '''did SEVAMAYL cold turkey''' by abusing his low sleep requirements). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that no one has done this transition step to SEVAMAYL. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long.<br />
<br />
However, even though E4-extended is a hospitable variant, more data is needed on this variant to determine its other niches or downsides. For the default version, reported successful adapters did not stay on it for more than a couple months (~2-3 months), mostly from insomniac or even chronically sleep deprived individuals due to certain living conditions that require less sleep (which creates an adaptation to less monophasic sleep), or certain health conditions that heavily disrupt the structure of their monophasic pattern. More adaptation samples are required to determine if E4 is overall a viable long-term schedule for individuals who reportedly can complete the adaptation phase.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E4&diff=1580E42020-11-25T04:53:56Z<p>GeneralNguyen: Create new</p>
<hr />
<div>[[File:Default.png|thumb]]<br />
Everyman 4, or E4, is the '''third''' Everyman schedule in the Everyman polyphasic series. Even though the structure of the schedule is very short, the longest sleep block being only 90m, E4 now has the '''shortest core length''' and is one of the final step before the transition to Uberman. It consists of 4 naps to be scheduled each day, and each nap lasts for 20m, as usual. Following the Formula of Puredoxyk, E4 is now the most difficult Everyman schedule, with the total sleep being a measly '''2h50m''' each day. It is regarded as a superhuman compromise between the sustainable/somewhat friendly E3 and the extreme Uberman. Because of the near impossibility for an average polyphasic sleeper to adapt to this schedule, it is advised that '''inexperienced or non-mutant sleepers should not attempt this schedule'''. <br />
<br />
<br />
<br />
<br />
== Mechanism ==<br />
E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The core sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of SWS, the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide REM sleep and traces of light sleep. However, what works on its less extreme counterparts, E2 and E3 does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule. <br />
<br />
To ensure the most amount of SWS, the core sleep is now placed '''at the heart of SWS peak''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically DC3 without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''BRAC concept''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during graveyard hours, which coincide with monophasic sleep time, while the third nap resembles a nap taken on a biphasic schedule ('''circadian nadir at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up). <br />
<br />
The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle SWS wakes until the brain adapts by placing light sleep at the trained wake time. <br />
<br />
== Adaptation ==<br />
Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule. <br />
<br />
Mostly because of E4's incredible difficulty, adaptations are very rare up to date, even though there is a minor amount of success. Though it is possible to transition to E4 as a '''gradual adaptation''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get to. '''Cold turkey method''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either. <br />
<br />
When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and Stage 3 is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.<br />
<br />
== Alternate Variants ==<br />
Despite its unpopularity compared to E3 and Uberman, there has been '''limited success''' with E4 over the years. Below are the variants that have been succeeded. <br />
<br />
=== Non-equidistant naps ===<br />
[[File:Non-equidistant naps.png|center|thumb|E4 with non-equidistant naps]]<br />
Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~'''5h wake gap between any naps''' (barring the last nap's wake gap) on regular E4 scheduling<br />
<br />
=== Extended ===<br />
[[File:Extended.png|center|thumb|E4-extended]]<br />
One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically '''E3 (3.5h core variant) with an extra nap'''. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. <br />
<br />
The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling. <br />
<br />
== Lifestyle Considerations ==<br />
With 5 sleep blocks per day, even though E5 offers an amazing amount of sleep reduction, sleeping 5 times per day may be a concept that creates boredom and lack of motivation to micromanage that many sleep blocks. This is one of the reasons E4, whether extended or not, is far from being as popular and well-known as E3. <br />
<br />
Aside from the inflexibility after adaptation, virtually no exercise and/or consuming alcoholic beverages or drinks for an average sleeper, E4 actually has some saving graces from the more awkward E5, and may be worth an attempt. <br />
<br />
* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage. <br />
<br />
* Second, its '''multiple naps''' teaches napping skills quickly, as sleep pressure racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like E1, as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to sleep deprivation to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods. <br />
<br />
* Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, DC2, E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties. <br />
<br />
* The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3. <br />
<br />
* '''E4-extended''' is also a possible candidate to adapt to '''SEVAMAYL''', a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that this transition step to SEVAMAYL has been rare and is only done by one short sleeper to be able to achieve such flexibility in sleep timing. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long. <br />
<br />
However, even though E4-extended is a hospitable variant, more data is needed on this variant to determine its other niches or downsides. For the default version, reported successful adapters did not stay on it for more than a couple months (~2-3 months), mostly from insomniac or even chronically sleep deprived individuals due to certain living conditions that require less sleep (which creates an adaptation to less monophasic sleep), or certain health conditions that heavily disrupt the structure of their monophasic pattern. More adaptation samples are required to determine if E4 is overall a viable long-term schedule for individuals who reportedly can complete the adaptation phase.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Extended.png&diff=1577File:Extended.png2020-11-25T04:15:38Z<p>GeneralNguyen: </p>
<hr />
<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Non-equidistant_naps.png&diff=1573File:Non-equidistant naps.png2020-11-25T04:08:12Z<p>GeneralNguyen: </p>
<hr />
<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:E4.png&diff=1572File:E4.png2020-11-25T03:25:09Z<p>GeneralNguyen: </p>
<hr />
<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=E5&diff=1557E52020-11-24T16:29:20Z<p>GeneralNguyen: Create new</p>
<hr />
<div>[[File:Standard.png|thumb|A standard E5]]<br />
Everyman 5, or E5, is the '''last schedule''' in the Everyman series. It was also proposed by '''Puredoxyk''' in her book ''Ubersleep,'' as part of the '''Formula''' where an Everyman variant is expected to have <u>4-5 naps per day</u> if it lasts for 1.5h. As the last schedule, E5's core is reduced to the very minimum duration for a core, and it has the most number of naps out of all Everyman schedules (5 naps per day). Because of the total sleep of only more than 3 hours, it is considered the last Everyman schedule before one can transition to '''Uberman''' sleep (2h total sleep). This schedule's total sleep is below the minimum threshold for long-term sustenance (~4h total sleep), and should not be attempted by average sleepers. <br />
<br />
<br />
<br />
== Mechanism ==<br />
E5 is similar in structure as other Everyman schedules, having 1 core sleep and more than one nap. However, similar to E4, E5 can create an impression of a nap-only schedule, as the core only has 1-cycle duration, and a 90m duration is often mistaken for a nap outside of polyphasic sleep's context. Despite Puredoxyk's proposal of the schedule, she did not mention any details about how to optimally schedule it. Until recently, the '''Polyphasic Discord Community''' proposed it as a way to transition to Uberman, because it also has 6 sleeps per day, and the core will be reduced to a nap. <br />
<br />
The core will contain the bulk of SWS, and the naps will relieve REM pressure and sustain alertness. They are spread throughout the day, looking somewhat equidistant from one another to resemble Uberman sleep (~3-4h wake between each sleep). Because of having a plethora number of naps, one nap is located in the middle of the graveyard hours. This makes the adaptation to this schedule by itself, or even just a temporary transition a very sophisticated process. As '''core body temperature drops around nighttime hours''', where sleep is facilitated, core sleeps are preferred over short naps. It is expected that SWS likely will enter this nap in the case of normal SWS requirements. The latest nap in the day, located around late afternoon/early evening hours (~6 PM) may also contain SWS because of the high sleep pressure formed by the very low total sleep. After adaptation is completed, presumably the '''core cycle length can reduce to ~60m''' because of the high frequency of naps that contain REM sleep and mostly SWS and traces of light sleep go into the lone core. <br />
<br />
== Adaptation ==<br />
For the most part, E5 adaptation is '''similar to E4''', if not more intense. The core sleep cannot support a regular amount of SWS requirements (~90m), and when vital sleep is repartitioned into each sleep block, any naps in the day can generate SWS wakes. Once REM pressure builds up, adapters will have to manage the intense sleep inertia from each REM wake. Long crashes can occur frequently during adaptation due to SWS wakes, and stage 3 is expected to arrive only a couple days in, because of a '''gargantuan sleep reduction''' from an average monophasic baseline (8h). <br />
<br />
With the high density of sleep across the day, initially it will be difficult to fall asleep in many naps in a row, as on any other polyphasic schedules for beginners/non-nappers. Then, this would increase the chance to oversleep in the late nap in the day, or the core sleep the following day(s). Despite having 20m of extra sleep compared to E4, the extra nap only serves to somewhat provide more alertness, and as adaptation progresses, this extra nap can become a liability (an extra opportunity for a nasty SWS wake). Any oversleeps would endanger the adaptation in a much greater magnitude than on schedules with higher total sleep, because it is mandatory to overcome the equilibrium of SWS and REM sleep in each sleep block to be able to adapt. <br />
<br />
Even though Puredoxyk suggested that this Everyman variant is possible, '''she actually never attempted it'''. Adaptations to this schedule since then are also '''extremely rare''', and no one has ever been able to adapt to it. All attempts were swiftly blown by the intensified sleep pressure from the schedule, and oversleeps uncontrollably tear the schedule apart. For this reason, it may be better to stay on E5 for a short amount of time, before making an immediate transition to Uberman (fast adaptation), to limit as much built-up sleep deprivation as possible. However, no successful Uberman sleepers are known to have transitioned from E5 either. <br />
<br />
== Alternate Variants ==<br />
[[File:Non-equidistant.png|center|thumb|Non-equidistant E5]]<br />
This variant is simply based on the possibility to succeed to this schedule through '''non-equidistant scheduling'''. Since Puredoxyk never mentioned the optimal scheduling, it is possible that non-equidistant scheduling deserves an attempt. More naps are moved into the nighttime hours to have fewer naps during the day, and it is usually easier to be awake and alert during daytime hours (which means fewer naps are needed). Regardless, more attempts at either variants are needed to determine if E5 is truly an adaptable schedule. <br />
<br />
== Lifestyle Considerations ==<br />
With an excessive amount of naps spread throughout the day, E5 renders social commitments, extracurricular activities and standard occupations (e.g, 9-to-5) largely impossible. It is also very inconvenient to have to go back to bed once after ~1.5-2h at night, should the naps be scheduled closer together at night. The immense difficulty in adapting to this schedule alone is not worth an attempt - as a standalone schedule (excluding the transitional role to Uberman), E5 generally has poor design of sleeps and is '''outclassed by E4''', which has some successes over the years, with the more reasonable homeostatic distance of wake hours between each sleep. <br />
<br />
Like any other schedules below the minimum sleep threshold, E5 also poses long-term health issues, potentially. It is also largely unknown if E5 will ever gather the needed amounts of attempts due to its highly constrained scheduling. One small niche that it can offer, like DC4, is that one can choose to have a short core sleep for some SWS, and then enjoy the several naps on E5 as a way to learn to nap effectively. This can be considered a '''less extreme Naptation version''', which allows for certain leeway in conserving some amount of daytime productivity. The core sleep with some SWS can help consolidate memory and power up overall performance better than skipping sleep entirely. In an emergency that requires a lot of sleep cut, E5 can be used as a temporary schedule with several naps to boost alertness. The short naps have their advantage of being easier to fit into daily schedule, and allow '''sustained operations''' where no core sleeps can be scheduled. <br />
<br />
Being a middle ground between the ultimate Uberman and a more sustainable E3, or even E4-extended, E5 has the worst of all worlds. It is almost as inflexible as Uberman and the likes of E4, while also potentially unsustainable long-term as total sleep is not high enough for an average population to attempt (which loses to E3). Beginners and average polyphasic sleepers should not try to adapt to this schedule aside from using it for some niche situations above.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Non-equidistant.png&diff=1556File:Non-equidistant.png2020-11-24T16:14:08Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Standard.png&diff=1555File:Standard.png2020-11-24T15:11:58Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=DC4&diff=1507DC42020-11-24T04:44:19Z<p>GeneralNguyen: Create new</p>
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<div>Dual Core 4, or DC4, is the newest polyphasic schedule in the Dual Core family of schedules. However, similar to Dual Core 3, it also has 2 core sleeps of one-cycle length each, with the addition of one nap. The total sleep is 4 hours and 20 minutes, which hovers around the very '''bare minimum amount''' for adaptability. <br />
[[File:Dual Core 4.png|center|thumb|Standard DC4]]<br />
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== Mechanism ==<br />
As a typical Dual Core schedule, DC4 inherits all the characteristics from Segmented sleep, with the repartitioning of SWS and REM into respective core sleeps. The last nap, being placed around 6 PM, is intended to provide more alertness. While looking very similar to DC3, the purpose of DC4 is to '''transition to Uberman sleep''', with 2 core sleeps to eventually be reduced to 2 20m naps. To prepare for the transition, all sleep blocks on DC4 look equidistant in scheduling to resemble the wake gap between each nap on Uberman, which is approximately ~3h40m to 4h. <br />
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Because of the 2 core sleeps, which facilitate ideally all SWS, the remaining naps provide REM sleep to keep a healthy balance of homeostatic pressure. The first nap is expected to be teemed with REM sleep, thanks to its position in REM peak. Other naps provide potentially less amount of REM sleep, as well as some NREM2. <br />
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== Difficulty Scale ==<br />
Although DC4 even has more sleep than DC3, up to date '''no one has successfully adapted to DC4'''. Attempts are very rare. There used to be one attempt that almost resulted in a successful adaptation by the inventor of this schedule, but he had to quit due to the entanglement of some medicine use. It may even be more difficult than DC3, because of the extra nap that will stagnate sleep onset, and it will likely take longer for naps on this schedule to stick. The other sleep blocks closely resemble DC3, so this adaptation will be along the lines of E3/Bimaxion, if not more difficult to manage. SWS and REM wakes during the cores will be intensified during stage 3, and extensive alarm setup is required. The sharp repartitioning of sleep stages at first may induce SWS into the 2 afternoon naps, causing a lot of grogginess upon awakening. <br />
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== Lifestyle Considerations ==<br />
Because DC4 is intended to be a transitional schedule to Uberman, it is not considered a long-term schedule. The wake gap between each sleep is too small for most real-life activities, with the comprehensive forfeit of social life. While posing a Uberman-rhythm between each sleep and the total sleep appears to be sustainable for an extended period of time, the '''clumsiness in scheduling''' just adds to the burdens. DC4 is vastly inferior to DC3, and the transition to Uberman can take several months. So far, it remains a hypothetical polyphasic schedule that has not been far from being fully tested, and notably no one has adapted to Uberman from this schedule, either. <br />
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With all the downsides, DC4's use is mostly to '''learn to nap''' with the high number of naps per day. It can be used as a less extreme form of Naptation thanks to 2 core sleeps. Sleepers can choose to start this schedule temporarily as a way to learn how to learn the short naps, recover on monophasic afterwards, and start a polyphasic attempt anew, including Uberman if desired. DC4 may also act as a fallback schedule if Uberman or E5 happens to fail, but no one has pulled this off so far. With everything being '''mostly hypothetical''', there is little to no use in attempting this schedule. DC3 would be the more preferable choice.</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=File:Dual_Core_4.png&diff=1506File:Dual Core 4.png2020-11-24T04:08:08Z<p>GeneralNguyen: </p>
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<div>demo</div>GeneralNguyenhttps://polysleep.org/w/index.php?title=DC1&diff=1504DC12020-11-24T03:52:34Z<p>GeneralNguyen: </p>
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<div>[[File:Dc1.png|thumb|DC1 standard variation]]<br />
Dual Core 1, or DC1, is a schedule which logically follows [[Segmented|Segmented sleep]], and it is the first Dual Core schedule, with the reduction of some sleep from the second core of Segmented and the addition of one daytime nap to compensate for the reduced amount of REM in the second core. This allows for some sleep reduction on the schedule, and polyphasic sleepers will now officially be able to learn to nap, as Segmented sleep does not have any naps. <br />
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DC1 is also considered an '''ideal polyphasic schedule''' to attempt, given his total sleep, which ranges from ~'''5.3-6.3h''' and is very friendly for beginners. <br />
== Mechanism ==<br />
DC1's mechanisms largely carry on from the original Segmented sleep. Each core sleep is located around each respective sleep peak to further consolidate the overall sleep structure. The first core may remain around the same length or some slight reduction compared to the first core of Segmented sleep, to preserve the amount of SWS, while the second core is reduced in length so that REM can be alleviated in the nap. There have been some changes in DC1's scheduling proposals over the years, and now the standard variant is recommended to have a core sleep of 3h20m and 1h40m respectively. The cycle length does not follow the common 90m rules mostly because of the effects of sleep peaks, which ''may'' lengthen the cycles of the dominant sleep stage in the peak (e.g, longer REM cycle around REM peak and longer SWS cycle around SWS peak). DC1 in its original design was intended to have a total of '''at least 5h''' for both core sleeps, which is a reasonable upgrade from the sleep total of Segmented, while not being overly taxing to adapt to when a daytime nap is introduced. <br />
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The nap also serves to bridge the long daytime wake gap which has increased because of the reduced total sleep from both cores combined. It is also placed in the '''circadian nadir''' around noon and early afternoon, which can give a familiar sense of daytime napping on E1 and Siesta. Alertness dips often occur around these hours, so DC1's nap takes advantage of the natural energy dips to facilitate napping. However, the nap on DC1 does not always guarantee a high percentage of REM sleep. For some attempters, it '''only contains NREM2''', or very small amount of REM, especially if the nap is placed somewhat late in the afternoon (after ~3 PM). Despite all that, the nap can sustain alertness for a long time until the first core (~7-8h) , because it is generally easier to stay awake in the day than during the night (~4-5h between 2 cores). <br />
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DC1 is often compared to '''E2''', because both of them are the first schedules in their respective schedule series (Dual Core & Everyman). They have a similar amount of total sleep and the same number of sleep blocks (3) per day. The only difference is that E2's first nap is now a core in DC1, and that DC1's first core is recommended to start earlier than E2 core. <br />
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== Adaptation ==<br />
There are 2 methods to adapt to DC1. The mainstream method is often '''cold turkey''', a straight transition from monophasic sleep. Another method is to first adapt to Segmented sleep and then transition to DC1. Each method has pros and cons. <br />
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=== Cold turkey ===<br />
This method mostly benefits naturally Segmented sleepers, who are accustomed to waking up at night or even involuntarily doing Segmented sleep without their own awareness. Non-natural Segmented sleepers can also jump into DC1 cold turkey if there is not enough time to pull off a gradual adaptation, but the adaptation process is considered much more strenuous, except the extended variants. Since ~3h20m-3h30m core duration does not cover all SWS from the beginning (it usually takes '''3 uninterrupted cycles''', or at least ~4.5h core to do so), repartitioning of SWS and REM sleep into each core sleep is required. Assuming an average amount of SWS requirement (~90-120m), the repartitioning process may be more or less intense. High SWS requirements (at least ~150m) will likely require the extension of the first core (~4.5h instead) to cover all the SWS needs. Regardless of the disadvantage, several cold turkey adaptations to DC1 and its extended versions have reported success. <br />
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=== Gradual adaptation ===<br />
This adaptation is likely slower than cold turkey, but the transition is designed to be less stressful from an adapted Segmented to a new DC1. However, there is no guaranteed success for DC1, and this method actually has seen lower success rate than the cold turkey method. This is largely due to the amount of time it would take to achieve good results on 2 successive adaptations. <br />
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However, for sleepers who have been adapted to Segmented and remain on it for a long time, the transition to DC1 at this point puts them on equal grounds with natural Segmented sleepers who are about to start a DC1 adaptation. <br />
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== Alternate variations ==<br />
Currently, there have been a few DC1 variants that have been successful, although success rate is still assessed as "Your Mileage May Vary". These alternate variants serve different purposes of different polyphasic adapters and have a varying success rate as reported. <br />
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=== Less common core duration combination ===<br />
[[File:DC1 Polysoc 1.png|center|thumb|The original variant proposed by Polyphasic Society]]<br />
In this variant, both core sleeps still give a total of 5h, however, there is a slight difference from the currently used version. This variant was the first one proposed by '''Polyphasic Society'''. The first core sleep is as long as the equivalent first core on Segmented sleep, based on the idea that the extra 30m sleep starting from the 3h mark gives some more REM sleep (even though this most definitely does not apply to every individual). This core length is also applied in E3 a lot of times. However, the sleep peaks that are utilized in DC1 ''possibly give a different effect on cycle lengths'', so a 3.5h core may not yield the same kind of result as a 3.5h core starting out of SWS peak would. <br />
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This variant would be a strong evolution step after adapting to Segmented with the first core being 3.5h, because the transition and learning of 3.5h core habits has been formed. This variant has little success throughout the years, because it is reliant on a gradual adaptation from Segmented, which lengthens the adaptation time it takes to adapt to this variant. <br />
[[File:DC1 Polysoc 2.png|center|thumb|Another variant proposed by Polyphasic Society]]<br />
It is well-established that 2.5h core is very uncommon and difficult to tame, because for an average person it induces mid-cycle (SWS/REM) wakes right at the start of adaptation. This in return increases oversleeping chance, especially in the first core. Waking up from SWS has mostly been the most challenging awakening, while waking up from REM is usually more manageable (even though both can be just as disgusting during Stage 3 adaptation). This variant, however, would suit individuals with lower SWS needs and higher REM sleep, as the morning sleep is lengthened. Some may also prefer a longer morning sleep to be more productive at early morning hours, especially if they have been used to the night hours between the cores. Success rate up to date remains low, because attempting a 2.5h core from the get-go is discouraged except in the case of experienced sleepers or those with EEG tracking and sufficient understanding of their sleep architecture. <br />
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On DC1, a lot of sleep compression may occur, which in return can result in '''4 sleep cycles''' (2 from each core), each of which lasts for ~75 minutes. Theoretically this should only occur for individuals with a large amount of sleep reduction from their monophasic baseline. However, this possibility needs more EEG data to confirm, after the adaptation process is completed. <br />
[[File:DC1-mod.png|center|thumb|Slightly longer core durations]]<br />
This variant has seen at least 1 success over time, relying on the buffer extra sleep that lines up with the 90m multiple rule (to ease scheduling) and a longer second core to account for a higher REM need. The higher total sleep also increases the chance for flexing either cores to greater effects. However, it still remains largely unpopular to date. Attempting this variant is not discouraged, but the 2.5h second core is expected to be uncomfortable especially during stage 3. <br />
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=== Slightly shortened core durations ===<br />
[[File:DC1 Slightly Shortened.png|center|thumb|DC1 with less sleep than standard]]<br />
There have been a couple attempts at this variant, however, success rate remains humble. The primary reason is the relatively low total sleep, almost looking like Triphasic sleep. Repartitioning of sleep stages will be a lot more intense than on the standard version. The immediate benefit from picking this variant would be a lot of extra wake time it provides, while requiring only 3 sleeps per day, with long wake gap between each sleep for various activities. Beginners should not attempt this variant, and it would be better for individuals with lower sleep requirements (e.g, 7h monophasic, or average 8h monophasic but lower REM requirement). It is also unknown how flexible after adaptation the variant would be, since there are no records of its flexibility, and the successful cases did not continue to maintain the schedule or attempt to make it flexible after a couple months on it. <br />
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=== 30m nap ===<br />
<gallery mode="packed" widths="250" heights="250"><br />
File:DC1 30m nap.png|Version 1<br />
File:DC1 30m nap 2.png|Version 2<br />
</gallery>The origin of these variants was derived from Triphasic sleep, whose total sleep is also 4.5h. The goal of both variants is to have a longer sleep around SWS peak to further support SWS, while decreasing the would-be daytime core of Triphasic to a 30m nap. Over time, both of them have been acknowledged to be DC1-modified rather than Triphasic-modified, because there are 2 cores and 1 nap. Each of these variants with odd-cycle length has only reported 1 adaptation success. The rare adaptations only make sense because of the sleep lengths and require a lot more efforts to make them work. Though mostly not a good idea, the first variant (2.5-1.5) may be attempted over the second variant, and for short term (a couple months), it can give a lot of extra wake hours as burst time to complete a lot of commitments. <br />
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While no less difficult than the likes of Triphasic, these variants' advantage lies in the short daytime nap, which is more convenient to schedule than Triphasic, and less chance to be interrupted during adaptation. If an adaptation is possible, the long-term prospect is also more promising than Triphasic. The nap ''may'' be somewhat flexible after adaptation; unfortunately, the flexibility potential was never demonstrated by either successful attempters. <br />
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=== Long morning wake gap ===<br />
[[File:DC1 Long Morning Gap.png|center|thumb|A DC1 variant with 8h morning wake gap]]<br />
The idea was originally posited by Polyphasic Society, where the heavy concentration of both cores at night resembles E1 or some sort of Biphasic schedule. The wake gap between 2 cores decreases to 4h, while there is an 8h wake gap between the second core and the nap. The promised utility from this setup is that it has a better chance to work from morning to afternoon hours without the possibility to have a nap around noon or during work. However, this has been very difficult, and has essentially zero successful adaptation because of the long morning gap. Individuals with lower sleep requirement can take advantage of this variant, because they usually can '''stay awake longer''' with a more distant sleep distribution, than an average person would.<br />
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This is a common ground in scheduling with E2 as well, with the morning gap between both naps usually '''no longer than ~6h''' to ensure no excessive tiredness during the whole wake gap to be adaptable. The afternoon wake gap on DC1 and E2 (from the last nap of the day to the core) is usually tolerable even if they appear to be longer than the recommended length. Since it is deemed easier to stay awake during the day, up to '''9h wake''' is viable for the afternoon gap (for average individuals). <br />
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=== Siesta-alike ===<br />
[[File:Siesta-alike.png|center|thumb|A DC1 variant with a core-nap flip]]<br />
It is uncertain what the advantages of this scheduling would be compared to the traditional setup, where the second core is placed at hours that are virtually safe from any real life interruptions. However, some individuals do claim that a short nap around sunrise hours would give more chance for vivid dream recall than a core sleep, probably because of a higher percentage of REM sleep in a nap than in a core, and the period of REM that ends before awakening is likely shorter on a nap than on a core. '''Only one person has reportedly succeeded''' at adapting to this variant. The daytime core looks like that on Siesta, but it is questionable how it can be managed long-term, while a daytime nap is a lot more convenient to schedule. <br />
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=== Extended Variants ===<br />
<gallery mode="packed" widths="250" heights="250"><br />
File:DC1-extended.png|DC1-extended (Version 1)<br />
File:DC1-extended 2.png|DC1-extended (Version 2)<br />
</gallery>Both of these variants over the years have reported a lot of success (although more for the 4.5-1.5 core distribution). They are very '''beginner-friendly''' and offer a reasonable amount of sleep reduction (~90m of sleep cut from an 8h monophasic baseline). Those with a higher monophasic baseline (~9h) are also recommended to pick either variant. The choice between either variants comes down to REM and SWS requirements. A higher REM requirement would favor the 3-3 core combination, while a person with high SWS needs or exercise a lot for muscle growth can pick the 4.5-1.5 variant. Both variants also have an advantage that the regular version oftentimes does not, is the ability to have a somewhat later first core sleep, to '''start around ~11 PM''' rather than 9 or 10 PM on the default version. <br />
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Another benefit that either variant can afford is the ability to have a long morning wake gap, up to '''~8h before the nap''' is taken because of a higher total sleep. Wakefulness sustaining is expected to be a lot easier than on a regular DC1 variant. This could allow one to stay awake through work, and then have a nap after work (~4-5 PM). There are also a lot of flexibility potential after the adaptation to this variant. One can choose to proceed to '''DC2''', or simply learn to make the extended version flexible to adapt to '''DUCAMAYL'''. <br />
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=== Non-reducing ===<br />
[[File:DC1 Non-reducing.png|center|thumb|A Non-reducing DC1]]<br />
The non-reducing version is only a very niche option for people who '''do not want to reduce their total sleep time''' because of personal reasons. Because DC1 is heavily built on the Segmented sleep habits, naturally Segmented (non-reducing) individuals can learn to add a daytime nap around the hours they are drowsy enough. This would effectively create a non-reducing DC1 variant. Since there is no sleep reduction, it is possible to somewhat flex each sleep block with small increments during adaptation, rather than having to stick to strict sleep times everyday. Despite this, non-reducing DC1's true adaptation success is very rare, and mostly rely on the naturally Segmented tendency coupled with the circadian nadir around noon-afternoon to take the nap accordingly. It may also be '''redundant''' to a lot of people, because non-reducing Segmented already provides all the necessary sleep in the cores, and does not require taking any daytime naps. <br />
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However, a slight benefit from doing this variant is to start to '''learn to have effective daytime naps''' to further transition to other reducing schedules/variants, because Segmented sleep does not teach napping skills. Even so, with the overall much lower sleep pressure on a non-reducing schedule, it may still be a tough task to fall asleep in the nap. <br />
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== Lifestyle Considerations ==<br />
Similar to Segmented sleep, DC1 offers a variety of scheduling options in its arsenal. A lot of variants have been tried and succeeded over time, although the bulk of the success is from the extended versions. Either way, DC1 demonstrates that one can enjoy the night gap between the cores, keep up the Segmented habit, and further cement the schedule with a daytime nap for another chance at rejuvenation. Because of the ability to take advantage of the sleep peaks and the circadian nadir around noon, DC1 (extended) is considered a '''well-rounded''' schedule. The second core sleep is also great for a lot of REM sleep and can sustain alertness well into the afternoon, setting the foundation for very efficient morning productivity. With the option to delay the first core to later evening hours without a lot of compromise, the extended version also spares more room for '''social time''' in the evening as total sleep is high enough to rake in quality SWS with strong dark period management. However, like a typical Dual Core schedule, the first core sleep often starts at earlier hours than Everyman sleep to make use of the '''SWS peak''', so an Everyman schedule (e.g, E2, E3-extended) still has more vantage points in terms of evening social time. <br />
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Because of the characteristically different features of both core sleeps, it can be beneficial to study before the first core, and then revise the learned materials during the night gap. SWS, which is prevalent in the first core, is responsible for '''storage of declarative/explicit memory''', e.g, recall of explicit factual information. A history, or a biology test, X happened on date Y. A in the body does which thing B. On the other hand, '''REM''' is responsible for '''storage of procedural memory''', i.e. remembering how to do certain things by following a procedure. Examples include how to walk, how to ride a bike, how to play a specific piano piece. In addition, REM is also responsible for emotionally related memory consolidation, and for spatial memory consolidation (together with light sleep), (e.g, which way to walk to a friend's house). If one is trying to remember procedures by <u>repetition</u>, napping is a good way to boost that, and the nap on DC1 can fulfill such purpose. If they are trying to remember chunks of information, they won't get any gain there until the core sleep and it is best to study such materials before the core. Note that this does not only apply to DC1 - Segmented and other schedules with Dual Core features can also benefit from the experiment. The sole nap's function on DC1 also applies to the nap(s) any other schedules that are within the adaptability range and have been proven to be stable long term. <br />
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DC1, however, is generally harder than its counterpart E2, which is reflected on the much lower amount of success (barring extended versions), and the borderline with inflexibility after adaptation. So far there are not many adapted DC1 (5.3h sleep) sleepers that can flex the core sleeps by a lot. It would require lower sleep requirements overall, or experienced sleepers to be able to manage a flexible DC1. While it is possible to achieve this, the second core may have to remain '''stationary''', and the first core may not be any more flexible than 1h range (earlier/later than the originally scheduled time). The nap on DC1 may be flexible, but it is uncertain how flexible it can be. Regardless, more data is required to determine how flexible DC1 can be, compared to E2, whose second nap is highly flexible in a lot of adapted people. <br />
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Having '''only 1 daytime nap''', DC1 is suitable for a lot of regular jobs that allow 1 nap to be taken during lunch/noon break. Thus, its long-term potential is also very shining. The small nap also gives it a great advantage over any schedules that require a daytime core (e.g, Siesta, Triphasic) which is more difficult to schedule. However, while the extended variants are more resilient, the default variant is less likely so. It will be crucial to pay attention to any nighttime activities that force the first core to be delayed into the night, which also causes a shift in the entire schedule. While it is possible to recover from such incidents once in a while after adapted, DC1 poses an overall more difficult adaptation than Segmented, and its lowered total sleep means that it becomes necessary to consider various factors that could affect the adaptation, such as: current level of exercise, health status, long-term sustenance and mental health. The longer night gap between the cores may also not be suitable for everyone, because staying awake for many hours at night everyday can be boring and eventually overwhelming. <br />
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All in all, DC1 remains a solid schedule to attempt, as it is one of the most balanced schedules with moderate difficulty. Being adapted to DC1 is no banal achievement, while the extra time, benefits of the night gap, the maneuvering of both sleep peaks, a unique experience from both core sleeps (one core is very deep, potentially near a blackout yet peaceful and calm, while the other one is often explosive with wild dreams) promise a blistering adaptation experience.</div>GeneralNguyen