Changes

==Lifestyle consideration==

==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 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, or 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 window can be up to 4 hours on regular version, and potentially more on extended versions.

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==

==Variants==

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 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) by a few.

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===

===Late nap===

[[File:E1 Late Nap.png|right|thumb|E1 with a nap after work]]

[[File:E1 Late Nap.png|right|thumb|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 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 to it harder than the default variant. The long wake gap in the day and until the nap can cause bouts of tiredness during adaptation.  

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===

===Late core===

[[File:E1 Late Core.png|right|thumb|E1 with a late core]]

[[File:E1 Late Core.png|right|thumb|E1 with a late core]]

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. Night owls or those who prefer some social time in the evening can 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).  

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===

===Slightly modified core length===

[[File:E1 6.5h Core.png|right|thumb|6.5h Core]]

[[File:E1 6.5h Core.png|right|thumb|6.5h Core]]

Recently, this 6.5 hour core variant has been proposed<ref>GeneralNguyen (2020). [https://www.reddit.com/r/polyphasic/comments/hwb83v/the_dilemma_with_everyman_1_from_a_community/ The Dilemma with Everyman 1 from a Community Standpoint & A New Experimental Proposal]. Retrieved 07-12-2020.</ref> and has been showing promising results, 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 little SWS by the 6.5 hour mark. 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 baseline on monophasic.  Similar to a 5h core on Siesta and a few Everyman variants , the +30m addition to the core is also considered statistically likely REM period on a 6.5h core.   

Recently, this 6.5 hour core variant has been proposed<ref>GeneralNguyen (2020). [https://www.reddit.com/r/polyphasic/comments/hwb83v/the_dilemma_with_everyman_1_from_a_community/ The Dilemma with Everyman 1 from a Community Standpoint & A New Experimental Proposal]. Retrieved 07-12-2020.</ref> 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.  Similar to a 5h core on Siesta and a few Everyman variants , the +30m addition to the core is also considered statistically likely REM period on a 6.5h core.   

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.

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===

===Early core===

[[File:E1 Early Core.png|right|thumb|E1 with an early core]]

[[File:E1 Early Core.png|right|thumb|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 beneficial for REM sleep.  

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===

===Extended core===

[[File:E1-extended.png|right|thumb|E1-extended]]

[[File:E1-extended.png|right|thumb|E1-extended]]

The extended version is the usual recommendation for sleepers who are younger than 16 years old, or older 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 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 an alertness boost to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM).  

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 [[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 [[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.

===Non-reducing variant===

===Non-reducing variant===

[[File:E1 Non-reducing.png|right|thumb|A sample non-reducing E1 setup]]

[[File:E1 Non-reducing.png|right|thumb|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 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.   

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 [[Recovery|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).  

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).