Changes

==Origin==

==Origin==

According to the Formula of [[Puredoxyk]] from her book [[Ubersleep]], E4 and the similar [[E5]] represents the last step in the transition between [[monophasic]] and [[Uberman]]. From [[E3]], the core is further shortened and one more nap is inserted to compensate.  

According to the Formula of [[Puredoxyk]] in her book [[Ubersleep]], E4 and the similar [[E5]] represents the last step in the transition between [[monophasic]] and [[Uberman]]. From [[E3]], the core is further shortened and one more nap is inserted in the day to compensate for the lost REM.  

==Mechanism==

==Mechanism==

E4 can also be used as an emergency schedule for brief periods in an effort to gain time, especially for those who are on schedules with naps. The naps improve alertness and avoids the effects of total sleep deprivation. Alternatively, highly motivated people under great time stress, such as new parents, students, or entrepreneurs, may be able to sustain the schedule for some time, possibly reaching a near-adaptation state. Still, for normal sleepers, any time spent on the schedule can incur sleep deprivation, and is unlikely to be healthy.  

E4 can also be used as an emergency schedule for brief periods in an effort to gain time, especially for those who are on schedules with naps. The naps improve alertness and avoids the effects of total sleep deprivation. Alternatively, highly motivated people under great time stress, such as new parents, students, or entrepreneurs, may be able to sustain the schedule for some time, possibly reaching a near-adaptation state. Still, for normal sleepers, any time spent on the schedule can incur sleep deprivation, and is unlikely to be healthy.  

*Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, [[DC2]], E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties.

However, E4's scheduling requires either two naps during the workday, or one before, one in, and one right after. Either option can be quite hard to schedule for many. For most sleepers that can adapt to it, the standard E4 is still unlikely to be flexible, meaning that the nap times can be moved very little. The extended variant would allow for more flexibility in nap timings, especially in the last two naps. Compared to E3, it would also be easier to skip or move naps on E4-extended.  

*The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3.

E4-extended is may also allow a transition to a shortened version of [[SEVAMAYL]], with more (3-5) naps to compensate, but no one has managed to do this thus far. The frequent naps on the schedule also separates each day into many segments, which can make a day feel very long.

 

*'''E4-extended''' is also a possible candidate to adapt to '''[[SEVAMAYL]]''', a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended, but '''did SEVAMAYL cold turkey''' by abusing his low sleep requirements). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that no one has done this transition step to SEVAMAYL. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long.

 

==Variants==

==Variants==

Despite its unpopularity compared to E3 and Uberman, there has been '''limited success''' with E4 over the years. Below are the variants that have been succeeded.  

Despite its unpopularity compared to E3 and Uberman, there has been some success with different variants of E4 over the years. Below are the variants that have been succeeded.  

===Non-equidistant naps===

===Alternative nap spacing===

[[File:Non-equidistant naps.png|thumb|E4 with non-equidistant naps|alt=]]

[[File:Non-equidistant naps.png|thumb|E4 with alternative nap spacing|alt=]]

Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~'''5h wake gap between any naps''' (barring the last nap's wake gap) on regular E4 scheduling

Compared to the standard, this variant has gap sizes that more closely follow circadian sleep pressure. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted work time. The last nap is moved to early evening, for convenience. Compared to E4, the naps are still close together, as each nap sustains wakefulness less than on other schedules due to the shortened core. It is advised to avoid wake gaps larger than ~5 hours ( other than last gap) on regular E4.

===Extended ===

===Extended ===

[[File:Extended.png|thumb|E4-extended|alt=]]

[[File:Extended.png|thumb|E4-extended|alt=]]

One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically '''E3 (3.5h core variant) with an extra nap'''. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. Alternatively, a '''3h core''' is also viable, but it has no adaptation success, and flexing a 3h core on an Everyman schedule is already established to be very unlikely.   

One member from the [[Polyphasic Sleep Discord|Discord]] has successfully adapted to this variant. This E4 is similar to E3 (3.5-hour core), but with an extra nap. The extension of the core sleep lessens the need for compressing SWS and makes the schedule far easier easier to adapt to. Same as the regular version, two naps are placed at night and in the morning, leaving two daytime naps. Alternatively, a 3-hour core is also viable, but it has seen no attempts.   

The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling.  

The high frequency of nighttime naps helps boost alertness during the graveyard hours, which is a common issue in most Everyman adaptations. With the extra sleep from core extension, E4-extended may be a sustainable long-term schedule if one's lifestyle can accommodate it.