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{{E1}}
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== Mechanism ==
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{{TNT|E1}}
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First created as part of the <u>Formula</u> in Ubersleep, Everyman 1, or E1, is part Everyman and part Biphasic. Puredoxyk considered that each full cycle of a core sleep is equivalent to a nap full of REM. Starting with a '''7.5-8h''' monophasic baseline, cutting out 90m from the core sleep (to make E1 core of 6h) is compensated by a daytime nap that ideally gives REM sleep and to ease new polyphasic sleepers into daytime napping. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to effectively learn and master the short 20m daytime nap. This napping mastery method is possibly a lot easier than learning to nap on a non-reduced Biphasic schedule (e.g, Biphasic-X), because there is more sleep pressure generated from a shortened nocturnal core sleep than from an almost intact nocturnal core sleep on a non-reduced Biphasic pattern.  
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E1 is the first [[Special:MyLanguage/Template:Polyphasic Sleep Schedules|schedule]] in the [[Special:MyLanguage/Everyman|Everyman]] line, which contains a long [[Special:MyLanguage/Cores|core]], usually with a length of 6 hours, and a short [[Special:MyLanguage/Naps|nap]]. However, E1 is mostly known as a [[Special:MyLanguage/biphasic|biphasic]] schedule, rather than an Everyman schedule because it only has two sleeps, and the overall mechanism resembles [[Special:MyLanguage/Siesta|Siesta]].<ref name="pd" />
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Since E1 does offer a decent amount of sleep, it is then straightforward to transition to this schedule from monophasic sleep immediately. 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 6h a night, due to work, stress and other environmental factors; this then leads to chronic sleep deprivation if personal monophasic baseline is usually higher (e.g, needing 8h per night for maximum daytime functions). Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. There are, however, '''exceptions''' to certain adaptation cases to E1 where falling asleep in the nap is facilitated after only a matter of days on the schedule. Individuals capable of doing this most likely have been experienced polyphasic sleepers, nappers, or have the ability to fall asleep during the day naturally without much tiredness.
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== Origin== <!--T:2-->
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Despite the biphasic nature (which bears resemblance to monophasic structure), adaptation to E1 follows the same rules as any other reducing polyphasic schedules; this means that 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. '''Exceptions''' are made when the total sleep on E1 (6.3h) is very close to, or the exact same as personal monophasic baseline - these individuals can then proceed to have a flexible nap while keeping a somewhat flexible core sleep from day to day, without having to stick to the sleep times by the minute during adaptation.  
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E1 was first created as part of the Formula by Puredoxyk in her book [[Special:MyLanguage/Ubersleep|Ubersleep]], as the schedule closest to monophasic of the Everyman schedule line. It can be viewed as a variant of the traditional napping pattern in many cultures, though the nap is usually longer in those circumstances (perhaps more similar to [[Special:MyLanguage/Siesta|Siesta]]). Today, it is one of the most commonly recommended schedules to beginners.
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== Difficulty ==
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==Mechanism== <!--T:4-->
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Even though E1 looks to be a straightforward polyphasic schedule to start with for beginners and non-nappers, the adaptation results from E1 adaptations in the community over the years do not reflect the notion that E1 is supposed to be an "easy" schedule. 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, high sleep onset for the nap after many weeks, or in some rarer cases, oversleeping from the nap consistently (which may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap, as an example). All of these issues, however, can be attributed to sleep debt prior to starting E1 adaptation, poor discipline, poor alarm system, or wrong assessment of personal monophasic sleep need (high sleep need which increases the difficulty of E1 to great magnitudes).
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Probably the most troublesome issue is the rather common "<u>stage 4 loop</u>" for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in '''Stage 4''' (near the end of adaptation, feeling inconsistently adapted, or excessively tired at specific hours of the day, or not truly refreshing sleeps overall). Because E1 has a high total sleep compared to other more advanced polyphasic schedules, being trapped in Stage 4 is most likely owing to consistently missing out on some vital sleep stages (typically REM sleep is being missed since only the last full cycle of sleep is removed) or the nap fails to give consistent REM sleep, or no REM sleep at all.  According to the Polyphasic Survey 2018, only '''50% of ADAPTED E1 sleepers managed to get REM in their nap'''. This in return demonstrates that the sole afternoon nap does not guarantee to deliver REM sleep (trace SWS, or mostly NREM2 instead) and can result in an incomplete repartitioning of REM sleep and the failure to obtain a sufficient amount of REM sleep each day. Based on the data above, it is still possible to complete the adaptation to E1 with no REM in the nap as this is not a requirement. The overall time it takes to adapt to E1 is anywhere between '''4 and 10 weeks'''. With all the available information, E1's difficulty has been adjusted to "<u>Moderate</u>" from "Easy" to reflect a more accurate picture of this adaptation.  
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Everyman 1, or E1, is part Everyman and part Biphasic, it trades one cycle from [[Special:MyLanguage/monophasic|monophasic]] for a single nap in the day. Because of the sleep cut from the core, [[wikipedia:Sleep_deprivation|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., [[Special:MyLanguage/BiphasicX|Biphasic-X]]), because there is more [[Special:MyLanguage/sleep_presure|sleep pressure]] generated from a shortened nocturnal core sleep.
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If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a gradual adaptation method.  
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It was originally thought that the nap on E1 should primarily contain [[wikipedia:Rapid_eye_movement_sleep|REM]] to ensure a successful adaptation. However, according to the Polyphasic Survey 2018<ref name="polysurvey" />, 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.
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== Alternate Variants ==
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==Adaptation== <!--T:7-->
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With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 does offer versatility in scheduling. A lot of variations have been tried, succeeded and even maintained for an extended period of time (at least 6 months) by a couple E1 sleepers. It is wise to consider these options before deciding on which scheduling variant to try.
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=== Late nap variant ===
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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., [[Special:MyLanguage/cold turkey|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.
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[[File:E1 Late Nap.png|center|thumb|E1 with a nap after work]]
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For 9-to-5 occupations, which are very common nowadays and 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 have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation harder than the default variant. The long wake gap in the day and until the nap can give a few tiredness waves during adaptation. An early riser can still take advantage of this E1 distribution of sleeps.  
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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.
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=== Late core variant ===
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==Difficulty== <!--T:10-->
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[[File:E1 Late Core.png|center|thumb|E1 with a late core]]
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<!--T:11-->
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Another viable alternate variant with some success. 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. Those who prefer some social time in the evening or have a strong tendency to be alert at late hours in the day can also schedule 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).  
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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: 
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* inability to fall asleep in the nap even after many weeks
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* high sleep onset for the nap after many weeks not allowing for enough sleep for the nap to sustain wakefulness effectively
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* 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.
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=== Slightly modified core length ===
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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.
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[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]
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Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on 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 limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic.  Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core.
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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 [[Wikipedia:Basic rest–activity cycle|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.
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Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however.  
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Another regularly encountered issue is the rather common [[Special:MyLanguage/stage 3/4 loop|stage 3/4 loop]] for beginners. This typically happens when a sleeper cannot complete the adaptation and get stuck in [[Special:MyLanguage/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 [[Special:MyLanguage/sleep inertia|sleep inertia]] upon wakes. Because E1 likely has sufficient total sleep to gain all the needed [[wikipedia:Slow-wave_sleep|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 [[Special:MyLanguage/#slightly-modified core length|6.5h core variant]] section.
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=== Early core ===
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[[File:E1 Early Core.png|center|thumb|An early core in SWS peak]]
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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.  
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Contrary to the early core version, 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 beneficial for REM sleep. However, this scheduling option is more limited in usage because most people prefer to dedicate the evening hours to other social activities.
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=== Extended core ===
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After adapting to E1, it is possible to proceed to E2 and E3 as parts of the Everyman [[Special:MyLanguage/gradual adaptation|gradual adaptation]] route.
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[[File:E1-extended.png|center|thumb|E1-extended]]
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==Lifestyle consideration== <!--T:17-->
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The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old 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 still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. 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 have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM).
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However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''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.
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<!--T:18-->
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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. The biphasic nature of E1 allows for long wake gaps between the nap and the core, and the nap can be fit into a many daily schedules, including 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.
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=== Non-reducing variant ===
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==Variants== <!--T:19-->
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[[File:E1 Non-reducing.png|center|thumb|A sample non-reducing E1 setup]]
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The difference between this and the extended variant is that there is absolutely '''no sleep reduction''' on non-reducing variant regardless of monophasic baseline, while there can still be a certain amount of sleep reduction on extended versions (e.g, people with ~9h monophasic baseline gain ~60-70m of extra wake time each day on E1-extended with 7.5h core as mentioned). Those who should choose this variant are 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. 
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As with a non-reducing biphasic schedule, E1 does offer various tools to play with. The nap can be anywhere from '''10m to ~30m''' since '''E1 is focused on a short daytime nap''' (<u>not to be confused with Siesta</u>, whose daytime sleep is often long). The nap duration can change from day to day, and can start at different hours each day if desired. Similarly, the core duration has no fixed duration and sleepers should rely on natural wakes for both sleep blocks. This scheduling variant can be consistent everyday (sleeping by the minute), 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 a 1h window when first adapting, meaning the window should be limited to sleeping ~1h later or earlier than the original time, to keep a consistent circadian rhythm). Thanks to the flexible nature of the nap, it is then necessary for sleepers to '''recognize the time they are naturally tired or drowsy in the day''' to place the nap accordingly; if the timetable does not allow for a large flexibility of the nap, then a smaller nap window can be chosen with a more consistent nap time daily. Most importantly, '''late naps (past ~5-6 PM)''' should be avoided or considered carefully because it may interfere with the core at night, because total sleep time is already high.  
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<!--T:20-->
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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).
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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 napping skills. 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 not long enough to avoid being interrupted by daytime commitments. 
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===Late nap=== <!--T:21-->
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== Lifestyle consideration ==
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<!--T:22-->
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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 array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. 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) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time).
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[[File:E1 late nap 2.png|right|thumb|E1 with a nap after work]]
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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 [[Special:MyLanguage/dark period|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.  
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===Late core=== <!--T:23-->
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<!--T:24-->
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[[File:E1 late core 2.png|right|thumb|E1 with a late core]]
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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).
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<span id="slightly-modified core length"></span>
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===Slightly modified core length=== <!--T:25-->
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[[File:E1 6.5h core 2.png|right|thumb|6.5h Core]]
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Recently, this 6.5 hour core variant has been proposed<ref name="gn" /> 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.
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<!--T:27-->
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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.
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===Early core=== <!--T:28-->
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<!--T:29-->
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[[File:E1 early core 2.png|right|thumb|E1 with an early core]]
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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 (e.g. 20:00-21:00). The nap will then be shifted accordingly, earlier than the default version (e.g. 08:00-09:00). 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.
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===Extended=== <!--T:30-->
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<!--T:31-->
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[[File:E1-ext 2.png|right|thumb|E1-extended]]
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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).
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<!--T:32-->
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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 [[Special:MyLanguage/4-Stages_Adaptation_Model#Easier_adaptation|silent stage 3]], with no signs of severe [[wikipedia:Sleep_deprivation|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.
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===Shortened=== <!--T:40-->
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<!--T:41-->
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{{nci|qptxq|right|E1-shortened}}This variant has a shorter core, 5 hours or less, which usually consists of 3 sleep cycles. One of the most popular proposed forms is 5h + 30m. Similarly to Siesta, the 3-cycle core is extended to 5 hours, which allows to get more light sleep and REM for sustaining E1-shortened. The nap is extended to 30 minutes, which further increases total sleep time and should make the schedule more sustainable.
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This schedule is more difficult than the standard one, but might be possible for those with a lower sleep needs (~6-7h on mono).
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==References== <!--T:38-->
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{{reflist|refs=
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<ref name="pd">{{cite book |last=Puredoxyk |date=2013 |title=Ubersleep: Nap-Based Sleep Schedules and the Polyphasic Lifestyle}}</ref>
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<ref name="polysurvey">{{cite web |url=https://polyphasic.net/wp-content/uploads/2019/03/Polysurvey-2018-results-and-analysis.pdf |title=Polysurvey 2018 results and analysis |website=polyphasic.net}}</ref>
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<ref name="gn">{{cite web |url=https://www.reddit.com/r/polyphasic/comments/hwb83v/the_dilemma_with_everyman_1_from_a_community/ |title=The Dilemma with Everyman 1 from a Community Standpoint & A New Experimental Proposal |last=GeneralNguyen |date=2020 |access-date=2020-12-07}}</ref>
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}}
 
[[Category:Schedules]]
 
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{{TNT|Polyphasic Sleep Schedules}}
 
{{TNT|Polyphasic Sleep Schedules}}
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