Changes

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.  

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).     

The 4.5h core allows all [[wikipedia:SWS|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 [[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).     

== Adaptation ==

== Adaptation ==

=== Early core ===

=== Early core ===

[[File:Early E2 Core.png|right|thumb|E2 with a core in SWS peak]]

[[File:Early E2 Core.png|right|thumb|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.  

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.  

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.