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{{TNT|Segmented}}
{{tooshort}}
Segmented is a [[biphasic]] [[Template:Polyphasic Sleep Schedules|schedule]]<ref>[https://www.polyphasic.net/schedules/biphasic/ polyphasic.net]. Retrieved 23-11-2020.</ref> with two [[cores]] at night, usually with a total sleep time close to one's personal [[monophasic]] baseline.
{{E4}}
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'''.  


==Origin==
Segmented sleep, sometimes referred to as bifurcated or divided sleep, is one of the original polyphasic sleep patterns. It is the basis of the [[Dual core]] schedule line. In its non-reducing form, it is believed to have been practiced by some human societies since time immemorial until the advent of electric lighting . In short photoperiods (fewer daylight hours), it has been shown that human sleep is naturally segmented<ref>https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.1992.tb00019.x</ref>.


People would often go to bed some time after sunset, wake up after a few hours, stay awake for a couple hours, and then go back to bed until sunrise. Some naturally Segmented sleepers report interrupted monophasic sleep, where they wake up in the middle of the night. They are often suggested to adopt a Segmented sleep schedule.


==Mechanism==
The [[Polyphasic Discord|Polyphasic Discord Community]] has discovered some possible mechanics of Segmented sleep. The basis of Segmented sleep is the sleep peaks. During the early hours of the night (~21-24), when natural melatonin secretion starts, SWS can be gained efficiently. In EEG readings of adapted sleepers, the first core sleep is usually dense in SWS, whereas the second core sleep contains  primarily REM sleep. The divided core sleeps are thus denser in vital sleep stages, and allow for a small cut in total sleep with stable sleep times. Naps in the day are not needed because the amount of light sleep cut is small enough, and the day gap is also substantially shortened compared to a monophasic schedule.


Both core sleeps are scheduled to be 3.5 hours by default because the sleep cycles are known to lengthen to about 105 minutes from the approximately 90-minute cycles on monophasic sleep. This would also explain the viability of the schedule despite having fewer cycles.
== Mechanism ==
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.  


The wake gap between each core (known as "core gap") should at least 90 minutes, with a longer gap recommended (~2.5-3 hours) for non-natural Segmented sleepers. The reason for this is to prevent the cores from becoming interrupted sleep, in which there is a only a brief period of awakening during sleep, before the sleeper goes back to sleep, which disrupts the sleep cycle and drastically reduces sleep quality.  
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).  


Staying awake for at least ~90m will usually prevent this, so that the second core starts in a new sleep cycle. A core gap that is too short is unlikely to be productive time, and it may also be difficult to fall asleep as not enough sleep pressure has been accumulated. The original default recommendation was a 2-hour gap, but has since been changed to 3 hours as some people were unable to fully adapt to the 2-hour gap version.
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.  


== Adaptation==
== Adaptation ==
For naturally Segmented sleepers, the adaptation is easy. For non-natural Segmented sleepers, adapting to Segmented may be harder than adapting to [[Siesta]] or [[E1]]. Waking up from the first core could be difficult. Boredom during the night gap can make it hard to stay awake. The second core sleep containing much REM sleep can also grogginess or dizziness upon waking. Over time, with strict adherence to the schedule, these issues should disappear.  
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.  


After Segmented, there is a gradual adaptation route to [[Dual core]] schedules, and also [[Triphasic]], as the division of core sleeps had been learned.
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.  


==Difficulty==
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.
The difficulty level of Segmented varies across individuals, and depends on the amount of sleep being scheduled. Overall, it is still considered a friendly schedule for beginners.  


==Variants==
== Alternate Variants ==
While the default dual 3.5 hour core variant has had the most success, a few other combinations are also plausible and have been adapted to in the past. Beginners can attempt these variants, with some precautions.
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.  


=== 6-hour total sleep ===
=== Non-equidistant naps ===
<gallery mode="packed-overlay" widths="250" heights="250">
[[File:Non-equidistant naps.png|center|thumb|E4 with non-equidistant naps]]
File:Segmented short 1.png|Segmented with 6h total sleep (Version 1)
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
File:Segmented short 2.png|Segmented with 6h total sleep (Version 2)
</gallery>
These are 2 modified variants that have reported some success over the years. Since the total sleep is only 6 hours, it may be suitable for those with slightly below average monophasic baselines (~7h). One problem with this schedule would be a circadian dip in the early afternoon hours, without naps to address them. Because more light sleep has been cut compared to the default variant, staying awake could be more difficult.


The wake gap between each core should be at least 4 hours to cover the SWS and REM peaks more efficiently, as well as to reduce the length of the day gap. The overall adaptation may be more difficult than the standard version because of the reduced sleep time. The benefit is the added extra time at night, and only needing to sleep at night without using daytime naps.
=== Extended ===
[[File:Extended.png|center|thumb|E4-extended]]
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.


The difference between 4.5-1.5 and 3-3 core distribution is that those with more SWS requirements can attempt the former option, while those needing similar amounts of REM and SWS can pick the latter. Overall, the 3-3 variant better balances sleep stages, and has seen more success overall than the 4.5-1.5 variant.
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.  


===Uneven core lengths===
== Lifestyle Considerations ==
[[File:Segmented Uneven.png|right|thumb|A Segmented variant with uneven core lengths]]
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.  
This variant, which is rarely attempted, has cores of slightly different lengths. These variants allows for slightly more time awake, may be easier to schedule, without a significantly harder adaptation. Other plausible combinations include <u>3-3.5</u>, or even <u>4.5-2.5</u> and <u>5-1.5</u>. It would be helpful to know the SWS and REM requirements before picking any of these variants, though.


Generally, variants with a longer first core allows for more alertness during core gap, and the second core does not need to be as long. However, the longer the first core, the less "DC-like" it becomes, meaning that the sleep stages becomes less distinctly allocated into the two cores. The longer first core may also resemble Siesta, with the second sleep looking like a daytime core sleep.
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.  


===Late first core===
* 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.  
[[File:Segmented Late First Core.png|right|thumb|Segmented with a late first core]]
Sleepers who would schedule this variant are expected to have low SWS needs, and/or a lot of polyphasic experience as well as the stringent management of food, exercise and lighting. This variant is not usually recommended, as the first core being away from SWS peak drastically increases the difficulty. Circadian management is recommended, as with other late-core schedules.


For this variant, the core gap can be smaller than the default, because of the higher SWS pressure prior to core 2.  
* 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.  


===Siesta-hybrid===
* 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.  
[[File:Segmented Siesta-hybrid.png|right|thumb|A Segmented that looks like Siesta sleep]]
The idea behind this variant is similar to Siesta, but with both cores at night, and with the short core providing much of the SWS. Sleepers with lower SWS requirements or want to sleep less around evening hours can attempt this variant.  


This variant has recorded at least 2 successes; one attempt was in a winter, where photoperiod was short. The first core becomes a lot shorter than usual, being reduced all the way to only 1 cycle, while the second core is much longer to compensate. Similar ideas can apply to 2.5-4.5 core distribution or so.  
* 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.  


The main issue with this is that it is impossible for an average sleeper (90m SWS need) to gain all the needed SWS in the first core, the second core will have to provide the remaining SWS, and pushing the second core to late hours of the night may increase the difficulty of the process.  
* '''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.


Similar to the default schedule, this variant also takes away some of the social time in the evening; social time is traded for the time in core gap.
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.


[[File:Siesta-hybrid.png|right|thumb|Segmented-Siesta hybrid]]
Alternatively, Segmented may be scheduled with one core at night and another core in the day. Only a few successes have been reported thus far. This variant looks like Siesta with a long daytime core, and both core sleeps miss the peaks. The dark period should be 2-3h before the night core, and continue for ~2h after it to stabilize the circadian rhythm.
Adaptations to this would be much more difficult than a regular Segmented schedule, because skipping both sleep peaks can greatly hinder quality sleep. Over the course of adaptation, staying awake during the graveyard and morning hours will be tough, and having a long sleep in the day may disrupt the circadian rhythm.
===Night shift===
[[File:Shift Work.png|right|thumb|A Variant for Third Shift]]
The idea is to have a core sleep after the work period, and then a core sleep before work. Little is known about this scheduling variant, and adaptations have been overall not unsuccessful. Due to the circadian rhythm disruption it causes, night shift has always been associated with health concerns, and sleeping this way will likely be no different.
There have been at least a couple failures while deploying Segmented sleep for shift work. This is expected, as overall rates of success is very low for night shift workers.
==Lifestyle Considerations==
Segmented, which allows for a range of schedule options, can be suitable for many. It greatly benefits those who naturally wake up during the night, and also allows those who are unable to take a daytime nap to still polyphasically.
Before one transitions to Segmented, it is important to plan ahead what to do during the core gap, as staying awake at night when everyone else is sleeping and having nothing to do can become difficult. For naturally segmented sleepers, this is less of a problem. Here are a few tips:
* Make a list of what activities or tasks that can be much better done at night. This includes entertainment. Being alone can also be an advantage at times. Be sure to consider that these hours must be in [[dark period]], in which you will be wearing [[Dark_period#Goggles|goggles]], and as such will not be able to see colors.
* Dedicate time for self-care. The core gap can be useful for relaxation after long days at work. Self-care can include autogenic training, [[meditation]], [[yoga]], and stretching. Note that it may be unadvisable to do these things when you are having problems staying awake.
* Plan for your day. People often have a lot to work on and care about. No matter how much extra awake time you might have, time management is always important.
Advantages of Segmented over other schedules include:
* Segmented is the only schedule that easily allows >12h of continuous wake time without needing any naps. This can allow many people who are unable to take naps to sleep polyphasically.
* Segmented offers a relatively high amount of sleep, it is viable to schedule the first croe later than normal to start at ~23 to allow some more evening events. The only thing to note, is that the late first core likely will delay the end of the second core, and may interfere with your morning activities. Under normal scheduling, however, there will be more limited evening social time on Segmented sleep.
* Segmented can become somewhat flexible after adaptation. Some experienced sleepers have reported being able to flex at least one of the core sleeps. Being able to flex the core sleeps allows for more freedom in controlling the length of core gap to suit one's schedule. For example, on days with little to do, the core gap can shrink down a bit, so that the second core can start earlier than usual, or vice versa. When sudden events occur that would require skipping sleep, Segmented also allows relatively fast recovery afterwards.
* Segmented sleep, especially the extended variant with a longer first core, can support intense physical exercise.
* Vivid dreaming experiences have been reported on the schedule over the years, most of which come from this second core.
{{TNT|Polyphasic Sleep Schedules}}
[[Category:Schedules]]
[[Category:Schedules]]
 
{{Polyphasic Sleep Schedules}}
<references />

Revision as of 21:44, 4 December 2020

<translate>

This is an unadvisable schedule, as its total sleep time is considered to be below the bare minimum required for most people.

</translate> 

<translate>
E4
Everyman 4
chart link

Total sleep2 hours 50 minutes
Proposed byPuredoxyk
DifficultyExtremely hard
Specification1 single-cycle core sleep, 4 naps around the day
Former namesEveryman 1.5

</translate> 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.



Mechanism

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.

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).

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.

Adaptation

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.

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.

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.

Alternate Variants

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.

Non-equidistant naps

File:Non-equidistant naps.png
E4 with non-equidistant naps

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

Extended

File:Extended.png
E4-extended

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.

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.

Lifestyle Considerations

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.

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.

  • 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.
  • 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 new parents, students on borrowed time 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.
  • 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.
  • 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.
  • 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.

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.


Biphasic
Everyman
Dual core
Tri core
Nap only
Experimental
Non-polyphasic
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