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== '''Overview''' ==

== Overview ==

[[File:E1.png|thumb|alt=|center]]

[[File:E1.png|thumb|alt=|center]]

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.  

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.  

== '''Adaptation Difficulty''' ==

== Adaptation Difficulty ==

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).  

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).  

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.  

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.  

== '''Alternate Scheduling''' ==

== Alternate Scheduling ==

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.  

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.  

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). 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.

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). 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.

== '''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 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).

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).