Changes

Everyman 1, or E1, is part Everyman and part Biphasic, it trades one cycle from [[monophasic]] for a single nap in the day. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to eventually fall asleep in the nap. This process is likely a lot easier than learning to nap on a non-reduced Biphasic schedule (i.e., [[BiphasicX|Biphasic-X]]), because there is more sleep pressure generated from a shortened nocturnal core sleep.

Everyman 1, or E1, is part Everyman and part Biphasic, it trades one cycle from [[monophasic]] for a single nap in the day. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to eventually fall asleep in the nap. This process is likely a lot easier than learning to nap on a non-reduced Biphasic schedule (i.e., [[BiphasicX|Biphasic-X]]), because there is more sleep pressure generated from a shortened nocturnal core sleep.

It was originally thought that the nap on E1 should primarily contain REM to ensure a successful adaptation. However, according to the Polyphasic Survey 2018<ref>https://polyphasic.net/wp-content/uploads/2019/03/Polysurvey-2018-results-and-analysis.pdf</ref>, only '''50% of adapted E1 sleepers managed to get REM in their nap'''. This shows that the afternoon nap is not guaranteed to deliver REM sleep. Based on the data above, it still seems possible to complete the adaptation to E1 with no REM in the nap.

It was originally thought that the nap on E1 should primarily contain REM to ensure a successful adaptation. However, according to the Polyphasic Survey 2018<ref>https://polyphasic.net/wp-content/uploads/2019/03/Polysurvey-2018-results-and-analysis.pdf</ref>, only '''50% of adapted E1 sleepers managed to get REM in their nap'''. This shows that the afternoon nap is not guaranteed to deliver REM sleep. Based on the data above, it still seems possible to complete the adaptation to E1 with no REM in the nap. This is likely a result of those adaptees covering their REM need by their core, leaving their nap as just wakefulness sustainment.

==Adaptation==

==Adaptation==

Since E1 provides a relatively high amount of sleep, transition to this schedule from monophasic sleep should be done immediately (i.e., [[cold turkey]]). 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 6 hours per night, sometimes for extended periods. Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. However, experienced nappers or those with high natural ability to fall asleep may still be able to fall asleep for the nap within a few days.

Since E1 provides a relatively high amount of sleep, transition to this schedule from monophasic sleep is recommended to be done straight from monophasic (i.e., [[cold turkey]]). 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 6 hours per night, sometimes for extended periods. Thus, it may take time for sleep pressure to build enough to induce sleep in naps. However, experienced nappers or those with high natural ability to fall asleep may still be able to fall asleep for the nap within a few days, or even right away in a few cases, albeit likely with high sleep onset.

Adaptation to E1 follows the same rules as any other reducing polyphasic schedules: 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. However, when the total sleep on E1 (6.3h) is very close to as personal monophasic baseline, the schedule can be more flexible right from the start.

Adaptation to E1 follows the same rules as any other reducing polyphasic schedules: 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. However, when the total sleep on E1 (6.3h) is very close to as personal monophasic baseline, the schedule can be more flexible right from the start.

==Difficulty==

==Difficulty==

Even though E1 seems to be an easy schedule for beginners and non-nappers, the adaptation results in the community over the years do not reflect this. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state:   

Even though E1 looks like it would be an easy schedule for beginners and non-nappers, the adaptation results in the community over the years do not reflect this. 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

* inability to fall asleep in the nap even after many weeks

* high sleep onset for the nap after many weeks

* high sleep onset for the nap after many weeks not allowing for enough sleep for the nap to sustain wakefulness effectively

* in some rarer cases, frequent oversleeping from the nap. This may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap.

* in some rarer cases, frequent oversleeping from the nap. This may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap.

Another common issue is the rather common [[stage 3/4 loop]] for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in [[4-Stages Adaptation Model#Stage 4|Stage 4]] where, near the end of adaptation, the sleeper feels inconsistently adapted, excessively tired at certain times of the day, or [[sleep inertia]] upon wakes. Because E1 likely has sufficient total sleep to gain all the needed SWS, being trapped in Stage 4 may be due to a slight REM deficit. A potential method to address this issue has been proposed, covered in [[#Slightly modified core length|6.5h core variant]] section.

Another common issue is the rather common [[stage 3/4 loop]] for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in [[4-Stages Adaptation Model#Stage 4|Stage 4]] where, near the end of adaptation, the sleeper feels inconsistently adapted, excessively tired at certain times of the day, or [[sleep inertia]] upon wakes. Because E1 likely has sufficient total sleep to gain all the needed SWS, being trapped in Stage 4 may be due to a slight REM deficit. A potential method to address this issue has been proposed, covered in [[#Slightly modified core length|6.5h core variant]] section.

The average time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. The 10 weeks upper boundary is significantly higher than with many other schedules, because the process of repartitioning is slower on E1 than on many other schedules. As such, With all the available information, E1's difficulty has been adjusted to Moderate from Easy to reflect a more accurate picture of this adaptation.  

The average time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. The 10 weeks upper boundary is significantly higher than with many other schedules, because the process of repartitioning is slower on E1 than on many other schedules. As such, with all the available information, E1's difficulty has been adjusted to Moderate from Easy to reflect a more accurate picture of this adaptation.  

After adapting to E1, it is possible to proceed to E2 and E3 as parts of the Everyman [[gradual adaptation]] route.  

After adapting to E1, it is possible to proceed to E2 and E3 as parts of the Everyman [[gradual adaptation]] route.