Difference between revisions of "E2"

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{{TNT|E2}}
 
{{TNT|E2}}
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Everyman 2, or E2, is a highly popular schedule in the Everyman line. It consists of 2 naps and a [[Cores|core]] sleep of 4.5h (3 full cycles) by default.<ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 25-11-2020.</ref>
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Everyman 2, or E2, is a highly popular schedule in the Everyman line. It consists of 2 naps and a [[Special:MyLanguage/Cores|core]] sleep of 4.5h (3 full cycles) by default.<ref name="pd" />  
  
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== Origin ==
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== Origin == <!--T:2-->
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E2 was given by the [[Ubersleep]] Formula that details the [[Everyman]] schedules with the number of naps depending on the duration of the core sleep.  It was presented a version of Everyman that is closer to mono than [[E3]] is. It was originally called E4.5, to represent the core duration, but has since been renamed to E2, to represent the number of naps to maintain consistency between different schedule lines. In recent years, it has been a highly popular schedule, as it provides a significant sleep cut without being too inconvenient or difficult to adapt to.
 
  
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== Mechanism ==
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E2 was given by the [[Special:MyLanguage/Ubersleep|Ubersleep]] Formula that details the [[Special:MyLanguage/Everyman|Everyman]] schedules with the number of naps depending on the duration of the core sleep.  It was presented a version of Everyman that is closer to mono than [[Special:MyLanguage/E3|E3]] is. It was originally called E4.5, to represent the core duration, but has since been renamed to E2, to represent the number of naps to maintain consistency between different schedule lines. In recent years, it has been a highly popular schedule, as it provides a significant sleep cut without being too inconvenient or difficult to adapt to.
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== Mechanism == <!--T:4-->
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E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cycles. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around sunrise, and another nap is scheduled in early afternoon. Two naps break the long day into shorter wake gaps, which helps the body sustain itself on reduced total sleep.
 
E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cycles. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around sunrise, and another nap is scheduled in early afternoon. Two naps break the long day into shorter wake gaps, which helps the body sustain itself on reduced total sleep.
  
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The wake gap between the core and the first nap should be the shortest, while the gap before core can be the longest because of higher alertness during late afternoon hours. The first nap can be between 3.5-5h after the core, and the last nap can have an 8-9h wake gap until the core.  
 
The wake gap between the core and the first nap should be the shortest, while the gap before core can be the longest because of higher alertness during late afternoon hours. The first nap can be between 3.5-5h after the core, and the last nap can have an 8-9h wake gap until the core.  
  
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The 4.5h core allows all [[SWS]] needs to be met even during adaptation, sincemonophasic sleepers typically gain all the required SWS by the middle of the night, after their 3rd sleep cycle. The ideal core placement is around around midnight, for a good balance of REM and SWS pressures. It is recommended for the first nap to be placed the middle of the [[REM peak]] of 6-9AM, allowing high quality REM sleep for the nap. The second nap on E2 may only contain light sleep rather than REM sleep, especially if this nap is late into the afternoon (e.g, 4 PM onward).     
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The 4.5h core allows all [[wikipedia:Slow-wave_sleep|SWS]] needs to be met even during adaptation, since monophasic sleepers typically gain all the required SWS by the middle of the night, after their 3rd sleep cycle. The ideal core placement is around around midnight, for a good balance of REM and SWS pressures. It is recommended for the first nap to be placed the middle of the [[wikipedia:Rapid_eye_movement_sleep|REM]] peak of 6-9AM, allowing high quality REM sleep for the nap. The second nap on E2 may only contain light sleep rather than REM sleep, especially if this nap is late into the afternoon (e.g, 4 PM onward).     
  
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== Adaptation ==
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== Adaptation == <!--T:8-->
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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 long time. The process of adaptation mainly consists of repartitioning REM into the naps, as well as compressing more REM than usual into the core.
 
  
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The most common methods to adapt to E2 are [[Special:MyLanguage/cold turkey|cold turkey]] and [[Special:MyLanguage/gradual adaptation|gradual adaptation]] from [[Special:MyLanguage/E1|E1]]. However, so far cold turkey has proven to be a more efficient adaptation method, as gradual adaptation from E1 takes a long time. The process of adaptation mainly consists of repartitioning REM into the naps, as well as compressing more REM than usual into the core.
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Over time, natural wakes will be start to happen in naps, but 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.  
 
Over time, natural wakes will be start to happen in naps, but 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.  
  
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Once E2's adaptation is complete, the next step can be [[E3]] or E3-extended (if E2-extended is attempted).  
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Once E2's adaptation is complete, the next step can be [[Special:MyLanguage/E3|E3]] or E3-extended (if E2-extended is attempted).
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== Difficulty == <!--T:12-->
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Adaptation to E2 is considered relatively mild and has had quite some success among polyphasic sleepers. However, it is significantly harder than [[Special:MyLanguage/Biphasic|Biphasic]] schedules. The REM deprivation in the adaptation process makes it challenging to wake up from the sleeps.
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Under normal conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week ([[Special:MyLanguage/4-Stages_Adaptation_Model#Stage_3|Stage 3]]).
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== Lifestyle Considerations == <!--T:15-->
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As a moderately difficult schedule, adapting to E2 is an accomplishment. The main benefits of E2 often include:
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* Avoiding [[wikipedia:Sleep_deprivation|sleep deprivation]] from the shortened monophasic sleep, due to inability to sleep for longer.
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* Improved sleep quality, i.e. a much deeper core experience.
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* REM-filled 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.
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* Days can feel less distinct, since you’re conscious during much of the night. You’ll get up and/or fall asleep when everyone else is asleep, which can allow for more alone time for self-care.
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E2 is often done by students or those working part-time jobs who are able to nap before, between or after school or work. Full-time jobs can work with this schedule, only if you are able to take a nap during the workday.
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Night owls often appreciate this schedule for the ability to rotate it relatively late. Core can be as late as 1-2am, making it relatively nightlife-friendly. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, making it easy to schedule.The restorative power of a 20m nap can often support alertness for several hours in the day.
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One thing to note is that those with high REM requirements who cannot complete E2 adaptation can switch to a [[Special:MyLanguage/Dual core|Dual core]] schedule with a longer sleep around dawn. The potential insufficient time in REM can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered difficult when relying only on 20m naps.
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The ability to exercise to some extent and accommodate many lifestyles after adaptation is also very appealing. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recover from a 5-hour timezone change. Two other adapted sleepers were also able to consume mild amounts of [[Special:MyLanguage/cannabis|cannabis]] during and after adaptation.
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This schedule is also good for people who share a bed or room with someone else. It is not too difficult to find a sleep or wake time to match a monophasic person, if they agree to a consistent sleep or wake time.
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== Variants == <!--T:22-->
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Because E2 has substantially more sleep than the minimum threshold for most people, it allows a range of scheduling options. Over the years, there have been several successful adaptations to the variants below.
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=== 5-hour core === <!--T:24-->
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[[File:5h core.png|right|thumb|E2 with 5h core]]
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This variant is still called E2 (not extended), as it is a minor extension. The reasoning behind this is that, as most of the SWS should have been accounted for by the 4.5h mark, adding sleep after it should allow more REM and light sleep to be gained, potentially easing the adaptation. However, during the adaptation, it may be somewhat difficult to wake up from a 5h core, before one gets used to the length.
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The potential benefits this variant compared to the standard one might include:
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* extra [[Special:MyLanguage/flexing|flexibility]] after adaptation
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* account for increased REM requirements (~120m)
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* accommodate more physical activity
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* more buffer sleep for younger (~18-19) individuals who might still be growing
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* longer allowable wake gap after core.
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As with all the other slightly extended variants, this variant is expected to tolerate slightly more disruptions from time to time, including insufficient time to cool down or a slight delay of start time.
  
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== Difficulty ==
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Adaptation to E2 is considered relatively mild and has had quite some success among polyphasic sleepers. However, it is significantly harder than [[Biphasic]] schedules. The REM deprivation in the adaptation process makes it challenging to wake up from the sleeps.
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One sleeper has shown that a 5h core E2 can be a path to [[Special:MyLanguage/Sevamayl|Sevamayl]] adaptation. The buffer amount from the slightly longer core sleep allows more flexibility of both the naps and the core itself. For these reasons, 5h core is recommended as an alternative to the default one.
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Under normal conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week ([[4-Stages_Adaptation_Model#Stage_3|Stage 3]]).  
 
  
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== Lifestyle Considerations ==
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=== Early core === <!--T:29-->
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As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:
 
  
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# Avoiding sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.
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# Improved sleep quality, i.e. a much deeper core experience.
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[[File:Early E2 Core.png|right|thumb|E2 with a core in SWS peak]]
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# REM-filled 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.
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An early core variant places the core in the whole SWS peak, or parts of it (e.g, starting core at 20-21). Those who pick this variant are often early sleepers. Both naps are moved back to to start earlier. The second nap, now close to noon, can fit better into the noon break.  
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# 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.
 
  
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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.  
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This variant provides many nighttime hours awake, similar to Segmented or other [[Special:MyLanguage/Dual core|Dual core]] schedules. However, this variant may be more difficult to adapt to, because there is only one morning nap after staying awake for long hours at night. Those who usually have a later bedtime should avoid this, unless it is the only viable option.  
  
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'''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.
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=== Late core === <!--T:32-->
  
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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.  
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[[File:Late E2 Core.png|right|thumb|E2 with a core out of SWS peak]]
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This variant allows the core to be scheduled out of SWS peak up to about 2 AM, with circadian management (daylight lamps before dark period, later food and exercise). Those with lower SWS requirements will have an easier time adapting to this variant.  
  
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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).
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As REM pressure is still relatively low until after 2-3 AM, it should be possible to gain SWS in the early cycles of the core.  
  
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== Variants ==
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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 [[Cores|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.  
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However, naps should not be rotated equally late without particularly strong circadian management. The gaps before both naps can be shortened by 30 to 60 minutes compared to standard. The first nap should be kept close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to avoid getting SWS in it. Still, the wake gap before core should be no longer than 7-8 hours, as that has often caused failures to adapt. A few did manage to adapt to a larger gap, but this is rare and is not recommended.
  
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=== 5h core ===
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=== Pronap === <!--T:36-->
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[[File:5h core.png|center|thumb|E2 with 5h core]]
 
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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.
 
  
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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).  
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[[File:E2 Pronap.png|right|thumb|E2 with a Pronap]]
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The [[Special:MyLanguage/pronap|pronap]] has been applied in a lot of E2 variants and has reported some success. The pronap is a longer nap around REM peak, usually between 30 to 45 minutes, which allows more REM sleep. This may help people with higher REM requirements to adapt. The longer nap may also allow a longer wake gap after it (possibly up to 8h) if there is no chance to nap around noon or early afternoon. However, so far the success rate with the long wake gap is still not high, even with the pronap. Thus, it is recommended to still limit the gap to about 7 hours.
  
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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.  
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The pronap may also be incorporated into the 5-hour core variant. This variant has seen few attempts, and has not seen any success so far. People with higher sleep requirements may find this variant easier to adapt to.
  
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=== Early core ===
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[[File:Early E2 Core.png|center|thumb|E2 with a core in SWS peak]]
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40- and 45-minute pronaps so far have reported adaptation success.  
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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.  
 
  
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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.  
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Note that during adaptation, pronaps may be more difficult to wake up from, due to intense REM wakes or SWS wakes. It is therefore necessary to use extra alarms for it.
  
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=== Late core ===
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=== Shortened === <!--T:41-->
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[[File:Late E2 Core.png|center|thumb|E2 with a core out of SWS peak]]
 
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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.
 
  
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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.
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[[File:E2 shortened.png|right|thumb|A Sample E2-shortened]]
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This variant has been adapted to by a new father in the Discord community. He scheduled a 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 at least slightly reduced sleep requirements (6-7h) should attempt this variant, which is effectively E3 with one fewer nap, where [[Special:MyLanguage/E3|E3]] by itself is already a very intense schedule.  
  
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=== Somewhat Equidistant ===
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=== Extended === <!--T:43-->
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[[File:Somewhat Equidistant.png|center|thumb|E2 with somewhat equidistant sleep]]
 
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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.
 
  
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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 [[4-Stages Adaptation Model#Stage 3|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.  
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[[File:E2-extended.png|right|thumb|A Sample E2-extended]]
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The core on E2 can also be extended, making it 6 hours long. However, it has a low success rate, and only a few have adapted. The only people who would need this are those under 18 years of age, to get a safer amount of sleep (6h40m) for the developing brain and body. Teenagers are often sleep deprived, and adding a nap before and after school can improve alertness if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, skipping will cause intense tiredness beginning 1-2 hours after the skipped nap.
  
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=== Pronap ===
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[[File:E2 Pronap.png|center|thumb|E2 with a Pronap]]
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However, [[Special:MyLanguage/E1|E1]] is usually preferred over E2-extended because of the more convenient scheduling. On E2-extended, the total sleep is high, which often causes high sleep onset for all sleeps. Similar to E1, naps often take a long time to learn. So far, there has been one successful case in which the first nap scheduled only 2h after the 6h core (a high sleep requirement individual). This makes the variant easier to schedule, but can be difficult or impossible to fall asleep only 2 hours after a long core.
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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.
 
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[[File:5h core and pronap.png|center|thumb|E2 with a 5h core and a Pronap]]
 
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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.  
 
  
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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.  
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[[File:Rotated E2-extended.png|right|thumb|A Rotated E2-extended]]
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This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core length should be relatively easy. The remaining naps are then placed around the noon break and after-school/work hours. Since there is no successful adaptations with this scheduling so far, it is still mostly hypothetical. More data is needed to conclude if this variant is viable.
  
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=== Shortened ===
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=== Night shift === <!--T:47-->
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[[File:E2 shortened.png|center|thumb|A Sample E2-shortened]]
 
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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.
 
  
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=== Extended ===
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[[File:E2-extended.png|center|thumb|A Sample E2-extended]]
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[[File:E2 Third Shift.png|right|thumb|Night shift E2]]
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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.
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E2 is one of the few polyphasic schedules with successful adaptations with night shift work. Working night shifts greatly increases the adaptation difficulty for all schedules, and even normally easy schedules like [[Special:MyLanguage/Segmented|Segmented]] can become extremely difficult. As with all other schedules for night shift workers, strong circadian management is needed to adapt to this schedule. Long term health issues may still ensue from a shifted circadian rhythm.
  
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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.
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== References == <!--T:49-->
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[[File:Rotated E2-extended.png|center|thumb|A Rotated E2-extended]]
 
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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.
 
  
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=== Third shift ===
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[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]
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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.
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<ref name="pd">{{cite book |last=Puredoxyk |date=2013 |title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle}}
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== References ==
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Latest revision as of 18:59, 9 January 2021

Other languages:
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E2
Everyman 2
chart link

Total sleep5 hours 10 minutes
Proposed byPuredoxyk
DifficultyModerate
Specification1 long core sleep, 1 morning nap, 1 daytime nap
Former namesEveryman 4.5

Everyman 2, or E2, is a highly popular schedule in the Everyman line. It consists of 2 naps and a core sleep of 4.5h (3 full cycles) by default.[1]

Origin

E2 was given by the Ubersleep Formula that details the Everyman schedules with the number of naps depending on the duration of the core sleep. It was presented a version of Everyman that is closer to mono than E3 is. It was originally called E4.5, to represent the core duration, but has since been renamed to E2, to represent the number of naps to maintain consistency between different schedule lines. In recent years, it has been a highly popular schedule, as it provides a significant sleep cut without being too inconvenient or difficult to adapt to.

Mechanism

E2 removes two cycles from monophasic, and adds two nap, each containing similar amounts of REM to the removed cycles. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around sunrise, and another nap is scheduled in early afternoon. Two naps break the long day into shorter wake gaps, which helps the body sustain itself on reduced total sleep.

The wake gap between the core and the first nap should be the shortest, while the gap before core can be the longest because of higher alertness during late afternoon hours. The first nap can be between 3.5-5h after the core, and the last nap can have an 8-9h wake gap until the core.

The 4.5h core allows all SWS needs to be met even during adaptation, since monophasic sleepers typically gain all the required SWS by the middle of the night, after their 3rd sleep cycle. The ideal core placement is around around midnight, for a good balance of REM and SWS pressures. It is recommended for the first nap to be placed the middle of the REM peak of 6-9AM, allowing high quality REM sleep for the nap. The second nap on E2 may only contain light sleep rather than REM sleep, especially if this nap is late into the afternoon (e.g, 4 PM onward).

Adaptation

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 long time. The process of adaptation mainly consists of repartitioning REM into the naps, as well as compressing more REM than usual into the core.

Over time, natural wakes will be start to happen in naps, but 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.

Once E2's adaptation is complete, the next step can be E3 or E3-extended (if E2-extended is attempted).

Difficulty

Adaptation to E2 is considered relatively mild and has had quite some success among polyphasic sleepers. However, it is significantly harder than Biphasic schedules. The REM deprivation in the adaptation process makes it challenging to wake up from the sleeps.

Under normal conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week (Stage 3).

Lifestyle Considerations

As a moderately difficult schedule, adapting to E2 is an accomplishment. The main benefits of E2 often include:

  • Avoiding sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.
  • Improved sleep quality, i.e. a much deeper core experience.
  • REM-filled 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.
  • Days can feel less distinct, since you’re conscious during much of the night. You’ll get up and/or fall asleep when everyone else is asleep, which can allow for more alone time for self-care.

E2 is often done by students or those working part-time jobs who are able to nap before, between or after school or work. Full-time jobs can work with this schedule, only if you are able to take a nap during the workday.

Night owls often appreciate this schedule for the ability to rotate it relatively late. Core can be as late as 1-2am, making it relatively nightlife-friendly. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, making it easy to schedule.The restorative power of a 20m nap can often support alertness for several hours in the day.

One thing to note is that those with high REM requirements who cannot complete E2 adaptation can switch to a Dual core schedule with a longer sleep around dawn. The potential insufficient time in REM can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered difficult when relying only on 20m naps.

The ability to exercise to some extent and accommodate many lifestyles after adaptation is also very appealing. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recover from a 5-hour timezone change. Two other adapted sleepers were also able to consume mild amounts of cannabis during and after adaptation.

This schedule is also good for people who share a bed or room with someone else. It is not too difficult to find a sleep or wake time to match a monophasic person, if they agree to a consistent sleep or wake time.

Variants

Because E2 has substantially more sleep than the minimum threshold for most people, it allows a range of scheduling options. Over the years, there have been several successful adaptations to the variants below.

5-hour core

E2 with 5h core

This variant is still called E2 (not extended), as it is a minor extension. The reasoning behind this is that, as most of the SWS should have been accounted for by the 4.5h mark, adding sleep after it should allow more REM and light sleep to be gained, potentially easing the adaptation. However, during the adaptation, it may be somewhat difficult to wake up from a 5h core, before one gets used to the length.

The potential benefits this variant compared to the standard one might include:

  • extra flexibility after adaptation
  • account for increased REM requirements (~120m)
  • accommodate more physical activity
  • more buffer sleep for younger (~18-19) individuals who might still be growing
  • longer allowable wake gap after core.

As with all the other slightly extended variants, this variant is expected to tolerate slightly more disruptions from time to time, including insufficient time to cool down or a slight delay of start time.

One sleeper has shown that a 5h core E2 can be a path to Sevamayl adaptation. The buffer amount from the slightly longer core sleep allows more flexibility of both the naps and the core itself. For these reasons, 5h core is recommended as an alternative to the default one.

Early core

E2 with a core in SWS peak

An early core variant places the core in the whole SWS peak, or parts of it (e.g, starting core at 20-21). Those who pick this variant are often early sleepers. Both naps are moved back to to start earlier. The second nap, now close to noon, can fit better into the noon break.

This variant provides many nighttime hours awake, similar to Segmented or other Dual core schedules. However, this variant may be more difficult to adapt to, because there is only one morning nap after staying awake for long hours at night. Those who usually have a later bedtime should avoid this, unless it is the only viable option.

Late core

E2 with a core out of SWS peak

This variant allows the core to be scheduled out of SWS peak up to about 2 AM, with circadian management (daylight lamps before dark period, later food and exercise). Those with lower SWS requirements will have an easier time adapting to this variant.

As REM pressure is still relatively low until after 2-3 AM, it should be possible to gain SWS in the early cycles of the core.

However, naps should not be rotated equally late without particularly strong circadian management. The gaps before both naps can be shortened by 30 to 60 minutes compared to standard. The first nap should be kept close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to avoid getting SWS in it. Still, the wake gap before core should be no longer than 7-8 hours, as that has often caused failures to adapt. A few did manage to adapt to a larger gap, but this is rare and is not recommended.

Pronap

E2 with a Pronap

The pronap has been applied in a lot of E2 variants and has reported some success. The pronap is a longer nap around REM peak, usually between 30 to 45 minutes, which allows more REM sleep. This may help people with higher REM requirements to adapt. The longer nap may also allow a longer wake gap after it (possibly up to 8h) if there is no chance to nap around noon or early afternoon. However, so far the success rate with the long wake gap is still not high, even with the pronap. Thus, it is recommended to still limit the gap to about 7 hours.

The pronap may also be incorporated into the 5-hour core variant. This variant has seen few attempts, and has not seen any success so far. People with higher sleep requirements may find this variant easier to adapt to.

40- and 45-minute pronaps so far have reported adaptation success.

Note that during adaptation, pronaps may be more difficult to wake up from, due to intense REM wakes or SWS wakes. It is therefore necessary to use extra alarms for it.

Shortened

A Sample E2-shortened

This variant has been adapted to by a new father in the Discord community. He scheduled a 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 at least slightly reduced sleep requirements (6-7h) should attempt this variant, which is effectively E3 with one fewer nap, where E3 by itself is already a very intense schedule.

Extended

A Sample E2-extended

The core on E2 can also be extended, making it 6 hours long. However, it has a low success rate, and only a few have adapted. The only people who would need this are those under 18 years of age, to get a safer amount of sleep (6h40m) for the developing brain and body. Teenagers are often sleep deprived, and adding a nap before and after school can improve alertness if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, skipping will cause intense tiredness beginning 1-2 hours after the skipped nap.

However, E1 is usually preferred over E2-extended because of the more convenient scheduling. On E2-extended, the total sleep is high, which often causes high sleep onset for all sleeps. Similar to E1, naps often take a long time to learn. So far, there has been one successful case in which the first nap scheduled only 2h after the 6h core (a high sleep requirement individual). This makes the variant easier to schedule, but can be difficult or impossible to fall asleep only 2 hours after a long core.

A Rotated E2-extended

This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core length should be relatively easy. The remaining naps are then placed around the noon break and after-school/work hours. Since there is no successful adaptations with this scheduling so far, it is still mostly hypothetical. More data is needed to conclude if this variant is viable.

Night shift

Night shift E2

E2 is one of the few polyphasic schedules with successful adaptations with night shift work. Working night shifts greatly increases the adaptation difficulty for all schedules, and even normally easy schedules like Segmented can become extremely difficult. As with all other schedules for night shift workers, strong circadian management is needed to adapt to this schedule. Long term health issues may still ensue from a shifted circadian rhythm.

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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