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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 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. | | 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 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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| − | ===Non-reducing variant=== <!--T:33-->
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| − | [[File:E1 Non-reducing.png|right|thumb|A sample non-reducing E1 setup]]
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| − | 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 [[Special:MyLanguage/Recovery|recover]] on instead of the usual [[Special:MyLanguage/monophasic|monophasic]] recovery.
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| − | 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).
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| − | 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.
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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 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.
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| | ==References== <!--T:38--> | | ==References== <!--T:38--> |
