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 [[wikipedia:Slow-wave_sleep|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).     

The 4.5h core allows all [[wikipedia:Slow-wave_sleep|SWS]] needs to be met even during adaptation, since monophasic 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 ==

== Difficulty ==

== Difficulty ==

Adaptation to E2 is considered relatively mild and has had quite some success among polyphasic sleepers. However, it is significantly harder than [[Biphasic]] schedules. The REM deprivation in the adaptation process makes it challenging to wake up from the sleeps.

Adaptation to E2 is considered relatively mild and has had quite some success among polyphasic sleepers. However, it is significantly harder than [[Biphasic]] schedules. The REM deprivation in the adaptation process makes it challenging to wake up from the sleeps.  

 

Under normal conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week ([[4-Stages_Adaptation_Model#Stage_3|Stage 3]]).  

Under normal conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week ([[4-Stages_Adaptation_Model#Stage_3|Stage 3]]).  

E2 is often done by students or those working part-time jobs who are able to nap before, between or after school or work. Full-time jobs can work with this schedule, only if you are able to take a nap during the workday.  

E2 is often done by students or those working part-time jobs who are able to nap before, between or after school or work. Full-time jobs can work with this schedule, only if you are able to take a nap during the workday.  

Night owls often appreciate this schedule, for the ability to rotate this schedule relatively late. Core can be as late as 1-2am, making it relatively nightlife-friendly. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, making it easy to schedule.The restorative power of a 20m nap can often support alertness for several hours in the day.  

Night owls often appreciate this schedule for the ability to rotate it relatively late. Core can be as late as 1-2am, making it relatively nightlife-friendly. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, making it easy to schedule.The restorative power of a 20m nap can often support alertness for several hours in the day.  

One thing to note is that those with high REM requirements who cannot complete E2 adaptation can switch to a [[Dual core]] schedule with a longer sleep around dawn. The potential insufficient time in REM can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered difficult   when relying only on 20m naps.  

One thing to note is that those with high REM requirements who cannot complete E2 adaptation can switch to a [[Dual core]] schedule with a longer sleep around dawn. The potential insufficient time in REM can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered difficult when relying only on 20m naps.  

The ability to exercise to some extent and accommodate many lifestyles after adaptation is also very appealing. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recover from a 5-hour timezone change. Two other adapted sleepers were also able to consume mild amounts of [[cannabis]] during and after adaptation.  

The ability to exercise to some extent and accommodate many lifestyles after adaptation is also very appealing. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recover from a 5-hour timezone change. Two other adapted sleepers were also able to consume mild amounts of [[cannabis]] during and after adaptation.  

* account for increased REM requirements (~120m)

* account for increased REM requirements (~120m)

* accommodate more physical activity

* accommodate more physical activity

* more buffer sleep for younger (~18-19)individuals who might still be growing

* more buffer sleep for younger (~18-19) individuals who might still be growing

* longer allowable wake gap after core.  

* longer allowable wake gap after core.  

As with all other slightly extended variants, this variant is expected to tolerate slightly more disruptions from time to time, including insufficient time to cool down or a slight delay of start time.

As with all the other slightly extended variants, this variant is expected to tolerate slightly more disruptions from time to time, including insufficient time to cool down or a slight delay of start time.

One sleeper has shown that a 5h core E2 can be a path to [[SEVAMAYL]] adaptation. The buffer amount from the slightly longer core sleep allows more flexibility of both the naps and the core itself. For these reasons, 5h core is recommended as an alternative to the default one.

One sleeper has shown that a 5h core E2 can be a path to [[SEVAMAYL]] adaptation. The buffer amount from the slightly longer core sleep allows more flexibility of both the naps and the core itself. For these reasons, 5h core is recommended as an alternative to the default one.

As REM pressure is still relatively low until after 2-3 AM, it should be possible to gain SWS in the early cycles of the core.  

As REM pressure is still relatively low until after 2-3 AM, it should be possible to gain SWS in the early cycles of the core.  

However, naps should not be rotated equally late without particularly strong circadian management. The gaps before both naps can be shortened by 30 to 60 minutes compared to standard. The first nap should be kept close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to avoid getting SWS in it. Still, the wake gap before core should be no longer than 7-8 hours, as that has often caused failures to adapt. A few did manage to adapt to a gap larger gap, but this is rare and is not recommended.

However, naps should not be rotated equally late without particularly strong circadian management. The gaps before both naps can be shortened by 30 to 60 minutes compared to standard. The first nap should be kept close to REM peak ending by 9AM (latest 10AM), and keep the second nap before 5PM to avoid getting SWS in it. Still, the wake gap before core should be no longer than 7-8 hours, as that has often caused failures to adapt. A few did manage to adapt to a larger gap, but this is rare and is not recommended.

=== Pronap ===

=== Pronap ===

=== Extended ===

=== Extended ===

[[File:E2-extended.png|right|thumb|A Sample E2-extended]]

[[File:E2-extended.png|right|thumb|A Sample E2-extended]]

The core on E2 can also be extended, making it 6 hours long. However, it has a low success rate, and only a few have adapted. The only people who would need this are those under 18 years of age, to get a safer amount of sleep (6h40m) for the developing brain and body. Teenagers are often sleep deprived, and adding a nap before and after school can improve alertness if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, skipping will cause intense tiredness beginning 1-2 hours after the skipped nap.

The core on E2 can also be extended, making it 6 hours long. However, it has a low success rate, and only a few have adapted. The only people who would need this are those under 18 years of age, to get a safer amount of sleep (6h40m) for the developing brain and body. Teenagers are often sleep deprived, and adding a nap before and after school can improve alertness if the core cannot be lengthened due to lifestyle. Note that these naps must be adhered to on the weekend as well, skipping will cause intense tiredness beginning 1-2 hours after the skipped nap.

However, [[E1]] is usually preferred over E2-extended because of the more convenient scheduling. On E2-extended, the total sleep is high, which often causes high sleep onset for all sleeps. Similar to E1, naps often take a long time to learn. So far, there has been one successful case in which the first nap scheduled only 2h after the 6h core (a high sleep requirement individual). This makes the variant easier to schedule, but can be difficult or impossible to fall asleep only 2 hours after a long core.

However, [[E1]] is usually preferred over E2-extended because of the more convenient scheduling. On E2-extended, the total sleep is high, which often causes high sleep onset for all sleeps. Similar to E1, naps often take a long time to learn. So far, there has been one successful case in which the first nap scheduled only 2h after the 6h core (a high sleep requirement individual). This makes the variant easier to schedule, but can be difficult or impossible to fall asleep only 2 hours after a long core.

[[File:Rotated E2-extended.png|right|thumb|A Rotated E2-extended]]

[[File:Rotated E2-extended.png|right|thumb|A Rotated E2-extended]]

This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core length should be relatively easy. The remaining naps are then placed around the noon break and after-school/work hours. Since there is no successful adaptation with this scheduling so far, it is still mostly hypothetical. More data is needed to conclude if this variant is viable.

This E2-extended allows the core to start at a reasonable time, similar to on monophasic core sleep. If the bedtimes are the same, then the transition to this core length should be relatively easy. The remaining naps are then placed around the noon break and after-school/work hours. Since there is no successful adaptations with this scheduling so far, it is still mostly hypothetical. More data is needed to conclude if this variant is viable.

=== Night shift ===

=== Night shift ===

[[File:E2 Third Shift.png|right|thumb|Night shift E2]]

[[File:E2 Third Shift.png|right|thumb|Night shift E2]]

E2 is one of the few polyphasic schedules with successful adaptations with night shift work. Working night shifts greatly increases the adaptation difficult for all schedules, and even normally easy schedules like [[Segmented]] can become extremely difficult. As with all other schedules for night shift workers, strong circadian management is needed to adapt to this schedule. Long term health issues may still ensue from a shifted circadian rhythm.

E2 is one of the few polyphasic schedules with successful adaptations with night shift work. Working night shifts greatly increases the adaptation difficulty for all schedules, and even normally easy schedules like [[Segmented]] can become extremely difficult. As with all other schedules for night shift workers, strong circadian management is needed to adapt to this schedule. Long term health issues may still ensue from a shifted circadian rhythm.

== References ==

== References ==