E1/ru

E1

Everyman 1
ссылка на napchart Legend   Сон   Темный период   Диапазон гибкости
Время сна	6 часов 20 минут
Предложено	Puredoxyk
Сложность	Умеренная
Особенности	1 длинное ядро, 1 нэп
Бывшие имена	Everyman 6, Бифазный (график), короткая Сиеста

E1 - первый график в линейке Everyman, который состоит из длинного ядра, обычно длящегося 6 часов, и короткого нэпа. Тем не менее, E1 в основном известен как бифазный график, а не Everyman, потому что он содержит только два блока сна, а общий механизм напоминает Сиесту.

Происхождение

E1 был впервые упомянут как часть формулы Puredoxyk в ее книге Ubersleep как расписание из линейки Everyman, наиболее близкое к монофазному сну. Его можно рассматривать как вариант традиционного режима сна во многих культурах, хотя в таких обстоятельствах дневной сон обычно дольше (возможно, больше похоже на Сиесту). В настоящее время это один из наиболее часто рекомендуемых графиков для новичков.

Механизм

Everyman 1, или E1, частично является Everyman и частично бифазным графиком. Он заменяет один цикл монофазного сна на один нэп. Из-за того, что ночное ядро сокращено, недосыпание постепенно нарастает и в конечном итоге заснуть во время нэпа становится легко. Этот процесс, вероятно, намного проще, чем попытка научиться дремать по бифазному графику, не сокращающему сон (например, Biphasic-X), потому что сокращение ночного ядра влечет за собой сонливость.

Первоначально считалось, что нэп на E1 должен обязательно содержать REM при успешной адаптации. Однако, согласно данным Polyphasic Survey 2018, только 50% людей, адаптировавшихся к E1, имели REM в нэпе. Исходя из приведенных выше данных, все еще кажется возможным завершить адаптацию к E1 без REM в нэпе. Скорее всего, это результат того, что завершившие адаптацию полифазники покрывают свои потребности в фазе REM в своем ядре, что оставляет нэп лишь средством поддержания бодрствования днем.

Адаптация

Поскольку E1 обеспечивает относительно большое количество сна, переход к этому графику рекомендуется осуществлять прямиком после монофазного (например, методом холодной индейки). Однако, в отличие от других полифазных графиков с меньшим общим количеством сна, научиться засыпать днем на E1 обычно сложнее, что может занять до нескольких недель, потому что люди, по наблюдениям, нередко привыкают к 6-часовому монофазному сну, иногда придерживаясь его в течение длительных периодов. Таким образом, может потребоваться время, чтобы сонливость днем стала достаточной для засыпания. Тем не менее, опытные полифазники или люди, склонные легко засыпать, могут заставить нэп работать относительно быстро.

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 a personal monophasic baseline, the schedule can be more flexible right from the start.

Difficulty

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 even 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.

Most of these issues, however, can be attributed to sleep debt prior to starting E1 adaptation, poor discipline, poor alarm system, or underestimation of personal monophasic sleep need.

It is worth noting that the failure to nap after several weeks (despite adhering to the schedule by the minute and all methods have been used to facilitate napping) may be attributed to the BRAC in scheduling. Since sleep pressure on E1 is generally lower than on other schedules with less total sleep, ideal nap times in which the body feel drowsiness are only at a few certain spots in the day. This can cause the nap to work poorly because the body only tired either before or after nap. The problem would be resolved if the nap is moved to those spots.

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 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 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.

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

Lifestyle consideration

Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast range of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fit into several occupations, including the mainstream 9-to-5 jobs. The nap can also be scheduled around noon in between any breaks or after work. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m), and as a result, it is less likely to be interrupted by daytime commitments. After adaptation, the nap window can be up to 4 hours with standard E1, and potentially wider with extended variants of the schedule.

Variants

With the common trend to schedule the E1 core at 11 PM or around midnight (with good management of dark period, food and exercise), E1 offers great versatility in scheduling. Many variants have been attempted, and some have succeeded and even been maintained for an extended period of time (at least 6 months).

Late nap

E1 with a nap after work

For 9-to-5 occupations that do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there has been less success with this E1 variant, because the late nap has a low chance to contain REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation harder than the default variant. The long wake gap before the nap can cause bouts of tiredness during adaptation.

Late core

E1 with a late core

Another viable alternate variant with some success is a late core. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Night owls or those who prefer some social time in the evening may also benefit from this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later).

Slightly modified core length

6.5h Core

Recently, this 6.5 hour core variant has been proposed and has been showing promising results, though only few sleepers have attempted this variant. With the idea that SWS mostly occurs in the first half of the night and REM dominates the second half after the 6h mark (which is the end of the default E1 core), there should be very little SWS by the 6.5 hour mark. This will allow for more REM sleep and/or NREM2 in the core, which may boost alertness and provide a better opportunity to match personal REM baseline on monophasic.

Individuals with slightly higher REM sleep than usual (>100m each day) can attempt this variant. Underaged people or those with higher overall sleep need can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is the middle ground between the more difficult 6h core and the lengthy 7.5h core which offers little sleep reduction. The nap on this variant can be scheduled later if desired, because the extra 30 minutes provide more alertness sustaining than a 6h core. However, like other variants, it should not be later than 5 PM. As it stands now, more data is still needed to validate this variant.

Early core

E1 with an early core

Those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are more likely to allow for REM sleep.

Extended core

E1-extended

The extended version is the usual recommendation for sleepers who are younger than 16 years old, or people who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant offers a decent amount of sleep reduction, requiring only one nap. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages should be covered by the core, the nap mostly serves to give an alertness boost to improve learning and memory. As a result, the nap may be placed in later hours of the day (e.g, 4-5:30 PM).

However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly silent stage 3, with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

Non-reducing variant

A sample non-reducing E1 setup

The difference between this and the extended variant is that this one follows one's monophasic baseline and does not reduce any sleep, while the extended variant be reducing for some (e.g, people with ~9h monophasic baseline). Those who should choose this variant include teenagers, people with very high sleep requirements, people who love flexibility of sleep, or those who prefer to avoid sleep reduction for a period of time. This variant is also a viable schedule to recover on instead of the usual monophasic recovery.

As with a non-reducing biphasic schedule, this E1 provides much flexibility. The nap can be anywhere between 10 and 30 minutes. The nap duration can change from day to day, and can start at different hours each day if desired. Similarly, the core duration is not fixed and sleepers should rely on natural wakes for it. This scheduling variant can be strict, or slightly different sleep times each day from day 1 of adaptation (it is recommended that the core should should not be more flexible than an 2-hour window when first adapting, to keep the circadian rhythm consistent).

Thanks to the flexible nature of the nap, it is necessary for sleepers to recognize the time they are naturally tired or drowsy in the day to place the nap accordingly; if the one's work schedule does not allow for a large range of nap time, then a smaller nap window can be chosen. Most importantly in this variant, late naps (past ~5-6 PM) should be avoided because it may interfere with the core at night, which is more likely as the total sleep time is higher.

Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train for napping. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime activities.

References

Полифазные графики Составление графика Biphasic E1 Сиеста Сегментированный BiphasicX Everyman E2 E3 E4 E5 Sevamayl Trimaxion Dual core DC1 DC2 DC3 DC4 Bimaxion Tri core Triphasic TC1 TC2 Nap only Uberman Dymaxion Tesla Spamayl Экспериментальные QC0 Ducamayl Camayl Гипотетические Не полифазные Монофазный Random