Segmented and E4: Difference between pages

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'''E4''', or '''Everyman 4''', is the fourth schedule in the [[Everyman]] line.<ref name="pd" /> E4 consists of one short 1.5-hour [[core]], and 4 [[naps]] to be scheduled each day. At 2 hours and 50 minutes of total sleep, it is an extremely difficult schedule and very few have been able to adapt to it.  
<!--T:1-->
Segmented is a [[Special:MyLanguage/biphasic|biphasic]] [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|schedule]] with two [[Special:MyLanguage/cores|cores]] at night, usually with a total sleep time close to one's personal [[Special:MyLanguage/monophasic|monophasic]] baseline.


==Origin== <!--T:2-->
==Origin==
According to the Formula of [[Puredoxyk]] in her book [[Ubersleep]], E4 and the similar [[E5]] represents the last step in the transition between [[monophasic]] and [[Uberman]]. From [[E3]], the core is further shortened and one more nap is inserted in the day to compensate for the lost REM.


<!--T:3-->
==Mechanism==
Segmented sleep, sometimes referred to as bifurcated or divided sleep, is one of the original polyphasic sleep patterns. It is the basis of the [[Special:MyLanguage/Dual core|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>.  
As with other Everyman schedules, the [[Cores|core]] sleep should provide most or all of the needed amount of [[wikipedia:Slow-wave_sleep|SWS]], whereas the naps provide [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep and traces of [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]]. However, unlike on [[E3]], the core sleep is simply not long enough to cover an average 90-120 minute SWS requirement. For this reason, at least one nap is likely to contain SWS, especially the last one near the evening.  


<!--T:4-->
Similar to E3, the core should be placed relatively early in the SWS peak. In terms of sleep placements, E4 resembles [[DC3]], but with the second core being replaced with a nap. The gaps follow circadian sleep pressures, which are higher in the night and the morning, and lower in the afternoon. The 4-hour wake gaps between naps may fit into the [[wikipedia:Basic_rest–activity_cycle|BRACs]]. Since it is usually easier to stay awake in the afternoon and evening hours, the last wake gap before core is somewhat longer.
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== <!--T:5-->
The sleep cycle in the core may naturally compress to as little as 60 minutes, which is caused by the greatly reduced total sleep and a high frequency of sleeps. That means its core duration is actually more than one full cycle, risking mid-cycle wakes until the brain adapts by placing light sleep at the trained wake time.


<!--T:6-->
==Adaptation==
The [[Special:MyLanguage/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 [[wikipedia:Rapid_eye_movement_sleep|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 often not required due to segmented's longer cores perserving light sleep in addition to the the nightly core gap reducing the amount of time awake between the cores during the day.
{{further|Uberman#Adaptation}}
Adapting to E4 is very harsh, if at all possible, involving extreme levels of sleep deprivation, similar to a milder version of Uberman. SWS is almost certainly cut short at the start of the adaptation, and it is very difficult to fit all of the needed amount into the short core. REM sleep will need to almost entirely be moved to naps. Sleepers with average vital sleep baselines (~90 minutes each of SWS and REM sleep) are unlikely to be able to sustain this schedule, and will likely incur chronic [[wikipedia:Sleep_deprivation|sleep deprivation]] should they remain on the schedule.  


<!--T:7-->
It may be possible to transition to E4 as a [[gradual adaptation]] from E3, but no one has successfully adapted this way. As E4 is likely below the threshold for many people, this transition may be impossible regardless of the method. The few people who have adapted to it so far did so [[cold turkey]]. E4 can also be a fallback for Uberman fails, but it has also not been sustainable for most people who attempted.  
Both core sleeps are scheduled to be 3.5 hours by default. The sleep cycles likely 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. However, recently EEG readings of some members have shown the opposite.
{{further|Dual core#Alternative mechanism}}


<!--T:8-->
When adaptation first begins, as usual, sleepers are expected to fall asleep in only some naps. However, as sleep debt quickly accumulates, it will be easier to fall asleep. [[4-Stages Adaptation Model#Stage3|Stage 3]] is expected to set in within a week or so, due to the large sleep reduction. 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 noticeable oversleeps will be devastating to the adaptation, which relies on the careful management of homeostatic pressure.
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 [[Special:MyLanguage/interrupted sleep|interrupted sleep]] and to prevent the difficulties with falling asleep or being productive enough.  


== Adaptation== <!--T:9-->
==Difficulty==
Successful adaptations are very rare. The schedule represents a compromise between the relatively friendly [[E3]] and the more extreme [[Uberman]]. Because of the great difficulty, inexperienced and/or average sleepers should not attempt this schedule.


<!--T:10-->
==Lifestyle Considerations==
For naturally Segmented sleepers, adaptation is easy. For non-natural Segmented sleepers, adapting to Segmented may be harder than adapting to [[Special:MyLanguage/Siesta|Siesta]] or [[Special:MyLanguage/E1|E1]]. Waking up from the first core could be difficult. Boredom during the night gap can make it hard to stay awake. Over time, with strict adherence to the schedule, these issues should disappear.  
With 5 sleep blocks per day, E4 is a difficult schedule to fit in to most people's lives. This is one of the reasons E4, including the [[#Extended|extended variant]], is far from being as popular and well-known as E3. It can be viewed as a slightly less extreme version of Uberman. For short sleepers, the core addresses the need for the full functioning of the glymphatic system, which is one of the potential health concerns with [[nap only]] schedules.  


<!--T:11-->
Some have attempted the schedule in order to learn napping skills, without the goal of adapting. As the schedule contains a core, it is much more sustainable than attempting Uberman or [[Naptation]] for the same purpose, allowing more time for the body to get used to the napping pattern.
After Segmented, there is a gradual adaptation route to [[Special:MyLanguage/Dual core|Dual core]] schedules, and also [[Special:MyLanguage/Triphasic|Triphasic]], as the division of core sleeps had been learned.


==Difficulty== <!--T:12-->
E4 can also be used as an emergency schedule for brief periods in an effort to gain time, especially for those who are on schedules with naps. The naps improve alertness and avoids the effects of total sleep deprivation. Alternatively, highly motivated people under great time stress, such as new parents, students, or entrepreneurs, may be able to sustain the schedule for some time, possibly reaching a near-adaptation state. Still, for normal sleepers, any time spent on the schedule can incur sleep deprivation, and is unlikely to be healthy.


<!--T:13-->
However, E4's scheduling requires either two naps during the workday, or one before, one in, and one right after. Either option can be quite hard to schedule for many. For most sleepers that can adapt to it, the standard E4 is still unlikely to be flexible, meaning that the nap times can be moved very little. The extended variant would allow for more flexibility in nap timings, especially in the last two naps. Compared to E3, it would also be easier to skip or move naps on E4-extended.  
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== <!--T:14-->
E4-extended is may also allow a transition to a shortened version of [[Sevamayl]], with more (3-5) naps to compensate, but no one has managed to do this thus far. The frequent naps on the schedule also separates each day into many segments, which can make a day feel very long. 


<!--T:15-->
==Variants==
While the default dual 3.5 hour core variant has had the most success, a few other combinations are also feasible 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 some success with different variants of E4 over the years. Below are the variants that have been succeeded.  


=== 6-hour total sleep === <!--T:16-->
===Alternative nap spacing===
[[File:Non-equidistant naps.png|thumb|E4 with alternative nap spacing|alt=]]
Compared to the standard, this variant has gap sizes that more closely follow circadian sleep pressure. 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 work time. The last nap is moved to early evening, for convenience. Compared to E4, the naps are still close together, as each nap sustains wakefulness less than on other schedules due to the shortened core. It is advised to avoid wake gaps larger than ~5 hours ( other than last gap) on regular E4.


<!--T:17-->
===Extended ===
<gallery mode="packed-overlay" widths="250" heights="250">
[[File:Extended.png|thumb|E4-extended|alt=]]
File:Segmented short 1.png|Segmented with 6h total sleep (Version 1)
One member from the [[Polyphasic Sleep Discord|Discord]] has successfully adapted to this variant. This E4 is similar to E3 (3.5-hour core), but with an extra nap. The extension of the core sleep lessens the need for compressing SWS and makes the schedule far easier easier to adapt to. Same as the regular version, two naps are placed at night and in the morning, leaving two daytime naps. Alternatively, a 3-hour core is also viable, but it has seen no attempts.
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.


<!--T:18-->
The high frequency of nighttime naps helps boost alertness during the graveyard hours, which is a common issue in most Everyman adaptations. With the extra sleep from core extension, E4-extended may be a sustainable long-term schedule if one's lifestyle can accommodate it.  
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 reduced sleep time. The benefit is the added extra time at night, and only needing to sleep at night without daytime naps.


<!--T:19-->
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.


===Extended/Non-reducing=== <!--T:20-->
==References==
{{reflist|refs=
<ref name="pd">{{cite book |last=Puredoxyk |date=2013 |title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle}}</ref>
}}


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{{further|Non-reducing#Segmented}}
<translate>
<!--T:21-->
It is also possible to extend this schedule, possibly to the point that it does not cut any sleep from one's monophasic baseline. This allows for an easy adaptation, while still gaining some of the benefits from Segmented sleep. These schedules may also benefit those with higher sleep needs (~9h on monophasic), younger sleepers, and those who regularly perform intense exercise.
===Uneven core lengths=== <!--T:22-->
<!--T:23-->
[[File:Segmented Uneven.png|right|thumb|A Segmented variant with uneven core lengths]]
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 [[wikipedia:Slow-wave_sleep|SWS]] and REM requirements before picking any of these variants, though.
<!--T:24-->
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.
===Late first core=== <!--T:25-->
<!--T:26-->
[[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.
<!--T:27-->
For this variant, the core gap can be smaller than the default, because of the higher SWS pressure prior to core 2.
===Siesta-hybrid=== <!--T:28-->
<!--T:29-->
[[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.
<!--T:30-->
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.
<!--T:31-->
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.
<!--T:32-->
Similar to the default schedule, this variant also takes away some of the social time in the evening in exchange for time in the core gap.
<!--T:33-->
[[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.
<!--T:34-->
Adaptations to this would be much more difficult than a regular Segmented schedule, because skipping both sleep peaks can greatly hinder sleep quality. 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=== <!--T:35-->
<!--T:36-->
[[File:Shift Work.png|right|thumb|A Variant for Third Shift]]
The idea of this is to have both core sleeps after before work. Alternatively, the daytime core can be earlier so that it is shortly after work. Little is known about this scheduling variant, and adaptations have been overall unsuccessful, due to the large circadian rhythm shift it requires.
<!--T:37-->
There have been several failed attempts Segmented sleep for shift work. This is expected, as overall rates of success are very low for shift workers.
==Lifestyle Considerations== <!--T:38-->
<!--T:39-->
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 sleep polyphasically.
<!--T:40-->
Before one transitions to Segmented, it is important to plan what to do during the core gap. Staying awake with few things to do  while everyone else is sleeping can be 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 are well suited to being done during the night. This includes entertainment! Being alone can also be an advantage at times. Be sure to consider that these hours must be in [[Special:MyLanguage/dark period|dark period]], in which you will be wearing [[Special:MyLanguage/Dark_period#Goggles|goggles]], and as such will not be able to differentiate 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, [[Special:MyLanguage/meditation|meditation]], [[Special:MyLanguage/yoga|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.
<!--T:41-->
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.
<!--T:42-->
* Segmented offers a relatively high amount tst (total sleep time). It is viable to schedule the first core later than normal, ~23, to allow evening events. The only thing to note, though, is that a 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.
<!--T:43-->
* 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.
<!--T:44-->
* Segmented sleep, especially the extended variant with a longer first core, can support intense physical exercise.
<!--T:45-->
* Vivid dreaming experiences have been reported on the schedule over the years, most of which come from the second core.
== References == <!--T:46-->
<!--T:47-->
<references />{{TNT|Polyphasic Sleep Schedules}}
[[Category:Schedules]]
[[Category:Schedules]]
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{{TNT|Polyphasic Sleep Schedules}}

Revision as of 17:58, 9 January 2021

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

E4, or Everyman 4, is the fourth schedule in the Everyman line.[1] E4 consists of one short 1.5-hour core, and 4 naps to be scheduled each day. At 2 hours and 50 minutes of total sleep, it is an extremely difficult schedule and very few have been able to adapt to it.

Origin

According to the Formula of Puredoxyk in her book Ubersleep, E4 and the similar E5 represents the last step in the transition between monophasic and Uberman. From E3, the core is further shortened and one more nap is inserted in the day to compensate for the lost REM.

Mechanism

As with other Everyman schedules, the core sleep should provide most or all of the needed amount of SWS, whereas the naps provide REM sleep and traces of light sleep. However, unlike on E3, the core sleep is simply not long enough to cover an average 90-120 minute SWS requirement. For this reason, at least one nap is likely to contain SWS, especially the last one near the evening.

Similar to E3, the core should be placed relatively early in the SWS peak. In terms of sleep placements, E4 resembles DC3, but with the second core being replaced with a nap. The gaps follow circadian sleep pressures, which are higher in the night and the morning, and lower in the afternoon. The 4-hour wake gaps between naps may fit into the BRACs. Since it is usually easier to stay awake in the afternoon and evening hours, the last wake gap before core is somewhat longer.

The sleep cycle in the core may naturally compress to as little as 60 minutes, which is caused by the greatly reduced total sleep and a high frequency of sleeps. That means its core duration is actually more than one full cycle, risking mid-cycle wakes until the brain adapts by placing light sleep at the trained wake time.

Adaptation

Further information: Uberman § Adaptation

Adapting to E4 is very harsh, if at all possible, involving extreme levels of sleep deprivation, similar to a milder version of Uberman. SWS is almost certainly cut short at the start of the adaptation, and it is very difficult to fit all of the needed amount into the short core. REM sleep will need to almost entirely be moved to naps. Sleepers with average vital sleep baselines (~90 minutes each of SWS and REM sleep) are unlikely to be able to sustain this schedule, and will likely incur chronic sleep deprivation should they remain on the schedule.

It may be possible to transition to E4 as a gradual adaptation from E3, but no one has successfully adapted this way. As E4 is likely below the threshold for many people, this transition may be impossible regardless of the method. The few people who have adapted to it so far did so cold turkey. E4 can also be a fallback for Uberman fails, but it has also not been sustainable for most people who attempted.

When adaptation first begins, as usual, sleepers are expected to fall asleep in only some naps. However, as sleep debt quickly accumulates, it will be easier to fall asleep. Stage 3 is expected to set in within a week or so, due to the large sleep reduction. 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 noticeable oversleeps will be devastating to the adaptation, which relies on the careful management of homeostatic pressure.

Difficulty

Successful adaptations are very rare. The schedule represents a compromise between the relatively friendly E3 and the more extreme Uberman. Because of the great difficulty, inexperienced and/or average sleepers should not attempt this schedule.

Lifestyle Considerations

With 5 sleep blocks per day, E4 is a difficult schedule to fit in to most people's lives. This is one of the reasons E4, including the extended variant, is far from being as popular and well-known as E3. It can be viewed as a slightly less extreme version of Uberman. For short sleepers, the core addresses the need for the full functioning of the glymphatic system, which is one of the potential health concerns with nap only schedules.

Some have attempted the schedule in order to learn napping skills, without the goal of adapting. As the schedule contains a core, it is much more sustainable than attempting Uberman or Naptation for the same purpose, allowing more time for the body to get used to the napping pattern.

E4 can also be used as an emergency schedule for brief periods in an effort to gain time, especially for those who are on schedules with naps. The naps improve alertness and avoids the effects of total sleep deprivation. Alternatively, highly motivated people under great time stress, such as new parents, students, or entrepreneurs, may be able to sustain the schedule for some time, possibly reaching a near-adaptation state. Still, for normal sleepers, any time spent on the schedule can incur sleep deprivation, and is unlikely to be healthy.

However, E4's scheduling requires either two naps during the workday, or one before, one in, and one right after. Either option can be quite hard to schedule for many. For most sleepers that can adapt to it, the standard E4 is still unlikely to be flexible, meaning that the nap times can be moved very little. The extended variant would allow for more flexibility in nap timings, especially in the last two naps. Compared to E3, it would also be easier to skip or move naps on E4-extended.

E4-extended is may also allow a transition to a shortened version of Sevamayl, with more (3-5) naps to compensate, but no one has managed to do this thus far. The frequent naps on the schedule also separates each day into many segments, which can make a day feel very long.

Variants

Despite its unpopularity compared to E3 and Uberman, there has been some success with different variants of E4 over the years. Below are the variants that have been succeeded.

Alternative nap spacing

File:Non-equidistant naps.png
E4 with alternative nap spacing

Compared to the standard, this variant has gap sizes that more closely follow circadian sleep pressure. 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 work time. The last nap is moved to early evening, for convenience. Compared to E4, the naps are still close together, as each nap sustains wakefulness less than on other schedules due to the shortened core. It is advised to avoid wake gaps larger than ~5 hours ( other than last gap) on regular E4.

Extended

File:Extended.png
E4-extended

One member from the Discord has successfully adapted to this variant. This E4 is similar to E3 (3.5-hour core), but with an extra nap. The extension of the core sleep lessens the need for compressing SWS and makes the schedule far easier easier to adapt to. Same as the regular version, two naps are placed at night and in the morning, leaving two daytime naps. Alternatively, a 3-hour core is also viable, but it has seen no attempts.

The high frequency of nighttime naps helps boost alertness during the graveyard hours, which is a common issue in most Everyman adaptations. With the extra sleep from core extension, E4-extended may be a sustainable long-term schedule if one's lifestyle can accommodate it.


References

  1. ↑ Puredoxyk (2013). Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle.


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